Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 27, 2010:
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Sunday Jun 27, 2010 #
Note
slept:6.5
930-4. up mega early to get beth to the race. TIRED! Yesterday broke me off!
6 AM
Cycling-MTB (Recovery) 48:59 [3] 7.5 mi (9.2 mph) +26ft
took the mtb down to race to watch and cruise around. since it's a point to point race i dropped beth of at transition/swim and drove to finish and road back.
watched the race and when beth was off the bike i started riding back to the finish.
actually a good spin out and fun riding all over the course.
watched the race and when beth was off the bike i started riding back to the finish.
actually a good spin out and fun riding all over the course.
9 AM
Running (Recovery) 31:09 [3] 4.03 mi (7:44 / mi) +293ft 7:14 / mi
shoes: Nike Lunar Elite +
after beth finished hung out with her a bit and then went for a short run. i wanted to knock it out before losing motivation and driving home.
pretty crappy run. tired, hungry, and not to motivated... all on the sidewalk around the bay. just kept it mellow and SLOW. this put over 50 miles for the week and that was the goal.
cutting the running WAY back next week before next block.
pretty crappy run. tired, hungry, and not to motivated... all on the sidewalk around the bay. just kept it mellow and SLOW. this put over 50 miles for the week and that was the goal.
cutting the running WAY back next week before next block.
12 PM
Cycling-Road (Endurance) 1:28:59 [3] 24.13 mi (16.3 mph) +1214ft
after coming home from the race and hanging out for a bit... and cramming food in my mouth.
first ride on the TT bike. it was a actually fun... FAST is fun. just cruised down the coast and up torrey pines (all in aerobars) and the back home. pushed the pace a couple of times just to test the position and see how FAST i could go....
need to work on the position a bit. i think it could be more aggressive...but i was comfortable.
killer bike! so stoked to have it on loan.
first ride on the TT bike. it was a actually fun... FAST is fun. just cruised down the coast and up torrey pines (all in aerobars) and the back home. pushed the pace a couple of times just to test the position and see how FAST i could go....
need to work on the position a bit. i think it could be more aggressive...but i was comfortable.
killer bike! so stoked to have it on loan.
Saturday Jun 26, 2010 #
Note
slept:8.0
10-6. good sleep have rad evening swim and some beers at beachside!
big day. another half sim. SBR!
big day. another half sim. SBR!
7 AM
Swimming (masters) 45:00 [3] 1.42 mi (31:42 / mi)
morning masters. felt great in the water.
quick 2500 scy
w/u
4 x 150 (100 swim/50 pull)
brokend 900 as:
25-50-75-100-125-150-175-200
main set - pull w/ paddles
400-300-200-100
quick 2500 scy
w/u
4 x 150 (100 swim/50 pull)
brokend 900 as:
25-50-75-100-125-150-175-200
main set - pull w/ paddles
400-300-200-100
9 AM
Cycling-Road (Endurance) 4:08:58 [4] 68.45 mi (16.5 mph) +4580ft
ahr:140 max:189
Very solid ride with ryan and allison. headed out after some food and a swim. felt good and had good route planned with plenty of climbing. really liked this route and there are many options for adding in more climbing and distance.
we all took turns on the front and pushed the pace on the climbs. very steady and a lot of tempo efforts and definitely worked hard on some the climbs.
allison and weeger were crushing dreams for sure. good times!
not an ez ride... but what i needed.
we all took turns on the front and pushed the pace on the climbs. very steady and a lot of tempo efforts and definitely worked hard on some the climbs.
allison and weeger were crushing dreams for sure. good times!
not an ez ride... but what i needed.
1 PM
Running (T-Run) 1:07:25 [4] 10.48 mi (6:26 / mi) +942ft 5:56 / mi
shoes: Nike Vomero 5
off the bike...
i was very curious to see how this run would go. i was definitely feeling the hard ride and the warm weather. felt a little dehydrated.... but went for it.
i wanted to run a "steady" 10 miles and everything under 7 min pace. i had a solid headwind on the "out" (5+ miles) but worked against it and was running at a good clip. i was running everything sub 6:30 and felt like i could go fast if racing.
took in 3 shot bloks during run. really working for me.
finished the run feeling good and getting excited about future races!
everything WAS sub 7. slowest miles were 6:40 & 6:30.
i was very curious to see how this run would go. i was definitely feeling the hard ride and the warm weather. felt a little dehydrated.... but went for it.
i wanted to run a "steady" 10 miles and everything under 7 min pace. i had a solid headwind on the "out" (5+ miles) but worked against it and was running at a good clip. i was running everything sub 6:30 and felt like i could go fast if racing.
took in 3 shot bloks during run. really working for me.
finished the run feeling good and getting excited about future races!
everything WAS sub 7. slowest miles were 6:40 & 6:30.
Friday Jun 25, 2010 #
Note
slept:7.75
930-515.
killer massage last night and lots of eating. fatigue is setting in.... or it already has. 2 more days to get through. sunday - thurs will be recovery/unload time.... i need it. excited about next block and some some great ideas... almost time to get fast!
killer massage last night and lots of eating. fatigue is setting in.... or it already has. 2 more days to get through. sunday - thurs will be recovery/unload time.... i need it. excited about next block and some some great ideas... almost time to get fast!
6 AM
Cycling-MTB (endurance) 1:59:52 [3] 19.47 mi (9.7 mph) +2339ft
ahr:125 max:160
mellow ride on the trails this morning. just a fun loop, no hard efforts. steady on the climbs and felt pretty good. strong.
thought a lot about my plan for the coming weeks/months getting ready for 70.3 and Park city. it's gonna be fun!
thought a lot about my plan for the coming weeks/months getting ready for 70.3 and Park city. it's gonna be fun!
12 PM
Running (endurance) 43:13 [3] 6.05 mi (7:09 / mi) +600ft 6:32 / mi
shoes: Nike Lunar Elite +
another lunch run. one of those runs when i started i still hadn't decided it i was going to run 4 or 6 miles. totally going by feel. by the 1.5 mile mark decided to go 6. legs were feeling good and it was nice and hot.
log it!
log it!
1 PM
Strength/Core 10:00 [3]
quick core and foam roller session after run.
5 PM
Swimming (open water) 20:00 [3] 0.7 mi (28:34 / mi)
moonlight beach swim with masters crew. good times. i forgot that i actually LIKE open water swimming... and first time swimming open water since 9/2008!!!
water was perfect and we had a good crew... and some solid waves. swam out to the buoy and then did some 200+ yard intervals with beth and kristin. beth and i race a 200 and i CANED her! Good times.... great ending to the week.
time for some cold beers!
water was perfect and we had a good crew... and some solid waves. swam out to the buoy and then did some 200+ yard intervals with beth and kristin. beth and i race a 200 and i CANED her! Good times.... great ending to the week.
time for some cold beers!
Thursday Jun 24, 2010 #
Note
slept:7.75 weight:135lbs
930-515. dragging a bit. hitting masters this morning for good wake up call.
6 AM
Swimming (masters) 1:05:00 [3] 1.8 mi (36:07 / mi)
good swim. it's definitely getting a bit easier.
3150 scy
200 swim
200 pull
100 kick
4 x 25 - breath control
4 x 75 - breath control
4 x 50 kick hard + 100 swim recover
3 rounds (pulled w/ paddles 150's on 2nd & 3rd rd):
3 x 150 (descend)
50 hard
50 recover
3150 scy
200 swim
200 pull
100 kick
4 x 25 - breath control
4 x 75 - breath control
4 x 50 kick hard + 100 swim recover
3 rounds (pulled w/ paddles 150's on 2nd & 3rd rd):
3 x 150 (descend)
50 hard
50 recover
11 AM
Running (endurance) 43:10 [3] 6.04 mi (7:09 / mi) +638ft 6:30 / mi
shoes: Nike Lunar Elite +
Lunch run. Awesome day! just cruised the work trail, very EZ effort. stomach was kind of jacked... thought I might lose a sock, but made it back in time!
massage later... stoked!
massage later... stoked!
Wednesday Jun 23, 2010 #
Note
slept:8.0
930-530. no alarm. didn't even set it. good times last night having some beers with trevor and bunch of dudes that just did RAAM. gnarly stuff!
6 AM
Running (Endurance-Long) 1:58:35 [3] 16.24 mi (7:18 / mi) +1507ft 6:43 / mi
shoes: Nike Vomero 5
not an easy run! rough one.
i was pretty tired this morning... more than usual. felt kind of sluggish from the get go and my stomach was off a bit. had to hit the can at the seaside parking lot a little after 4 miles... barely made it!
since my stomach was jacked i stuck to the coast with bathrooms near by but didn't end up needing them. ran all way down and past powerhouse park in del mar. powergel at turn around and hoped it would get me moving... didn't really.
just got it done. i was suffering a bit in the last couple of miles but stoked to have a "shitty" long run and still knock out over 16+ miles in less than 2 hours. all miles were between 7-7:30.
i was pretty tired this morning... more than usual. felt kind of sluggish from the get go and my stomach was off a bit. had to hit the can at the seaside parking lot a little after 4 miles... barely made it!
since my stomach was jacked i stuck to the coast with bathrooms near by but didn't end up needing them. ran all way down and past powerhouse park in del mar. powergel at turn around and hoped it would get me moving... didn't really.
just got it done. i was suffering a bit in the last couple of miles but stoked to have a "shitty" long run and still knock out over 16+ miles in less than 2 hours. all miles were between 7-7:30.
11 AM
Swimming (Recovery) 30:00 [2] 0.91 mi (32:57 / mi)
super mellow swim before lunch. just wanted to get in and loosen up the body.
500 swim
300 kick
300 drill
500 pull w/ paddles
500 swim
300 kick
300 drill
500 pull w/ paddles
4 PM
Cycling-Road (Recovery) 1:06:24 [2] 17.68 mi (16.0 mph) +578ft
recovery spin after work. wasn't sure whether i was going to get this in. the run this morning definitely took it out of me.
just cruised from home down to del mar and back. MELLOW. legs felt great and contemplated riding long and harder... but didn't. restraint!
just cruised from home down to del mar and back. MELLOW. legs felt great and contemplated riding long and harder... but didn't. restraint!
Tuesday Jun 22, 2010 #
Note
slept:7.5
930-5. woke up before alarm (515). hard brick today & maybe a OW swim.
6 AM
Cycling-Road hills (Endurance-Big Gears) 2:13:02 [3] 31.3 mi (14.1 mph) +3901ft
ahr:128 max:161
another big gear session... the last in the block. this 4 x 10+ minutes@ 55-65 rpms, keeping the HR in check. strength work.
decided to all intervals on the San Elijoe side of the hill. the backside was all fogged in and i didn't feel like getting wet descending.
#1 San Elijo (seated)
10:23
1.66 miles, 604 ft of climbing
avg HR: 153
avg CAD: 61
#2 San Elijo (alt standing/seated between lights)
11:04
1.66 miles, 587 ft of climbing
avg HR: 146
avg CAD: 57
#3 San Elijo (alt standing/seated between lights)
10:54
1.66 miles, 591 ft of climbing
avg HR: 146
avg CAD: 56
#4 San Elijo (alt standing/seated between lights)
10:57
1.66 miles, 584 ft of climbing
avg HR: 146
avg CAD: 56
tough one for sure. was really feeling it on the last one. probably needed some cals. headed straight home after ride and stoked to have it in the bag. very solid effort with almost 4000 ft of climbing in just over 2 hours.
decided to all intervals on the San Elijoe side of the hill. the backside was all fogged in and i didn't feel like getting wet descending.
#1 San Elijo (seated)
10:23
1.66 miles, 604 ft of climbing
avg HR: 153
avg CAD: 61
#2 San Elijo (alt standing/seated between lights)
11:04
1.66 miles, 587 ft of climbing
avg HR: 146
avg CAD: 57
#3 San Elijo (alt standing/seated between lights)
10:54
1.66 miles, 591 ft of climbing
avg HR: 146
avg CAD: 56
#4 San Elijo (alt standing/seated between lights)
10:57
1.66 miles, 584 ft of climbing
avg HR: 146
avg CAD: 56
tough one for sure. was really feeling it on the last one. probably needed some cals. headed straight home after ride and stoked to have it in the bag. very solid effort with almost 4000 ft of climbing in just over 2 hours.
8 AM
Running (T-Run - progression) 38:56 [4] 6.03 mi (6:27 / mi) +615ft 5:53 / mi
shoes: Nike Vomero 5
didn't feel to hot coming off bike. tired. i really didn't think i was going to match last weeks effort. the extra big gear climb (#4) took it out of me for sure.
same course and goal as last week.
descend miles 1-5 and then cruise final mile home.
miles splits:
1 - 7:06
2 - 6:51
3 - 6:29
4 - 6:09
5 - 5:49
6 - 6:18
solid. some of the splits were faster and some were slower. but overall pace was quicker. so definitely happy with this run. looking forward to getting through this week, banking these past couple of weeks, and fully recovering, before next 3 week block.
same course and goal as last week.
descend miles 1-5 and then cruise final mile home.
miles splits:
1 - 7:06
2 - 6:51
3 - 6:29
4 - 6:09
5 - 5:49
6 - 6:18
solid. some of the splits were faster and some were slower. but overall pace was quicker. so definitely happy with this run. looking forward to getting through this week, banking these past couple of weeks, and fully recovering, before next 3 week block.
12 PM
Strength/Core (work gym) 30:00 [3]
Lunch session. getting it done. not a ton of motivation but knocked it out. morning sessions worked me!
2 rounds:
150 crunches on ball
5 min plank
superset x 2
20 tricep rope pressdown
20 cable curls
2 x 20 straight arm lat pull down
superset x 2
20 weighted back ext
40 (20 ea side) weighted side bends
2 rounds:
150 crunches on ball
5 min plank
superset x 2
20 tricep rope pressdown
20 cable curls
2 x 20 straight arm lat pull down
superset x 2
20 weighted back ext
40 (20 ea side) weighted side bends
Monday Jun 21, 2010 #
Note
slept:7.25
10-515. gonna pile it on for one more week (through saturday) before some recovery and a work trip... good timing.
6 AM
Swimming (masters) 1:00:00 [3] 1.8 mi (33:20 / mi)
monday morning masters. it's getting easier... but still HARD!
a bunch of sandbagging women leading the lane.... just holding on!
3150 scy
500 swim w/u
900 = 100-200-300-200-100
100 ez kick
2 x 300 mod
4 x 150 fast
2 x 250 pull w/ paddles
a bunch of sandbagging women leading the lane.... just holding on!
3150 scy
500 swim w/u
900 = 100-200-300-200-100
100 ez kick
2 x 300 mod
4 x 150 fast
2 x 250 pull w/ paddles
11 AM
Running (Recovery) 30:35 [2] 4.0 mi (7:39 / mi) +480ft 6:52 / mi
shoes: Nike Lunar Elite +
EZ lunch run. just wanted to shake out the legs. went back and forth and whether or not to run today... glad i did. woke me up and legs feel much better after. good shake out... nice and slow on the trail.
12 PM
Strength/Core (work gym) 15:00 [3]
right after run.
2 rounds:
100 various crunches on ball
20 push up w/ feet on ball & 6 leg raises every 5 reps
myrtl
foam roller
2 rounds:
100 various crunches on ball
20 push up w/ feet on ball & 6 leg raises every 5 reps
myrtl
foam roller