Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 11, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||
Sunday Jul 11, 2010 #
Note
slept:7.25 weight:134lbs
930-445. its on.. good sleep but kind of tired.
7 AM
Running warm up/down (warm up) 31:41 [2] 4.04 mi (7:51 / mi) +345ft 7:15 / mi
shoes: Nike Lunar Elite +
race warm up. ez jogging with some pick ups. felt like junk... like i always do during pre-race warm ups. WHY?
8 AM
Swimming (race - open water) 15:00 [3] 0.62 mi (24:11 / mi)
no swim warm. too busy having fun. jumped in to get wet and feel the water and then got on the line.
good swim for me. beach start and everybody was sprinting, i jogged to keep heart rate in check & solid set came through while we swam to the first buoy and people were getting killed/blowing up.
just cruised to the first buoy and then found some feet... and stayed on them until the 4th buoy (there 5 about 150m apart). then i saw another guy up ahead and thought i could get to his feet. so i dropped my ride and jumped on another. then new guy pulled me all the way to the beach.
the swim was so EZ (probably to EZ) and that was what i wanted in my first race back. fools were shocked about where i came out of the water compared to my fast swimmer friends... come see me!
good swim for me. beach start and everybody was sprinting, i jogged to keep heart rate in check & solid set came through while we swam to the first buoy and people were getting killed/blowing up.
just cruised to the first buoy and then found some feet... and stayed on them until the 4th buoy (there 5 about 150m apart). then i saw another guy up ahead and thought i could get to his feet. so i dropped my ride and jumped on another. then new guy pulled me all the way to the beach.
the swim was so EZ (probably to EZ) and that was what i wanted in my first race back. fools were shocked about where i came out of the water compared to my fast swimmer friends... come see me!
9 AM
Cycling-Road (race) 38:04 [5] 15.6 mi (24.6 mph) +420ft
long run up the beach to t1 and when i got to my rack it was a total shitshow. i was racked with a of the elite guys and fast AG'ers and most beat me out of the water. when i got the race my bike was on the ground and helmet, glasses, shoes were all over the place... perfect... but i was just laughing....
then jumped on the bike to do work. i was nailing if from the gun and my HR was through the roof and wasn't settling as quick as i expected, but i kept on it. finally at first turnaround and i got it together and stayed on it. passed quite a few guys and was definitely making up time on the others.
hammered the whole way and really didn't start "feeling" it until 10+ miles in the... then i was ready to go!
came off the bike ready to see if i still had my running of the bike skillz!
then jumped on the bike to do work. i was nailing if from the gun and my HR was through the roof and wasn't settling as quick as i expected, but i kept on it. finally at first turnaround and i got it together and stayed on it. passed quite a few guys and was definitely making up time on the others.
hammered the whole way and really didn't start "feeling" it until 10+ miles in the... then i was ready to go!
came off the bike ready to see if i still had my running of the bike skillz!
10 AM
Running race (race) 17:24 [5] 3.17 mi (5:29 / mi) +491ft 4:47 / mi
shoes: Avi-Boltz
came off the bike with a younger "elite" guy and we left transition side by side. he looked fast as was trying to hang... so i went for it and dropped in the first half mile and then caught my friend garrett (mega fast swim/cyclist) at about .75 mile mark.
that put me in 2nd in AG and 6th overall. i felt really good the first mile and kind of suffered the 2nd mile. i was able to track down another elite guy and then maurico who was leading our AG & AMs to take the lead just after the 2 mile mark. then i just kept the pace strong but not all out.
solid effort and happy with run.... i want to get to the point where i can run 13.1 miles off the bike at this pace... a lot of work to do!
mile splits:
1 - 5:28
2 - 5:22
3 - 5:34
.17 - 1:00
that put me in 2nd in AG and 6th overall. i felt really good the first mile and kind of suffered the 2nd mile. i was able to track down another elite guy and then maurico who was leading our AG & AMs to take the lead just after the 2 mile mark. then i just kept the pace strong but not all out.
solid effort and happy with run.... i want to get to the point where i can run 13.1 miles off the bike at this pace... a lot of work to do!
mile splits:
1 - 5:28
2 - 5:22
3 - 5:34
.17 - 1:00
11 AM
Running warm up/down (Recovery) 24:17 [2] 2.88 mi (8:26 / mi) +212ft 7:53 / mi
shoes: Nike Lunar Elite +
ez jogging with crew post race. shake out.
12 PM
Cycling-Road (Recovery) 1:16:49 [2] 18.95 mi (14.8 mph) +650ft
after the awards and getting home, eating, and unpacking i headed out to meet beth to keep her company for the last hour of her long ride. mellow cruising down to del mar and back. legs felt great...
Saturday Jul 10, 2010 #
Note
slept:8.0
1015-615. stayed up a bit watching pads blow it! sbr today and get ready to race tomorrow. busy day.
8 AM
Cycling-Road (Endurance) 4:22:19 [3] 70.17 mi (16.1 mph) +5230ft
ahr:135 max:175
solid ride with denner. definitely felt better as the ride progressed and kept the efforts in check for the most part. pushed it bit on the last climb up twin oaks.
good day on the bike. ready to race tomorrow.
good day on the bike. ready to race tomorrow.
5 PM
Running (pre-race) 30:21 [3] 4.34 mi (7:00 / mi) +188ft 6:43 / mi
shoes: Nike Vomero 5
quick run before dinner to just shake out the legs. out and back on cardiff rail trail. felt good. 5 x 20 second accelerations to race pace after turning around.
feed me!
feed me!
Friday Jul 9, 2010 #
Note
slept:7.5
940-520. pretty tired this morning waking up. need to bank a BIG night of sleep and take some naps this weekend.
6 AM
Cycling-MTB (endurance) 2:08:37 [3] 21.26 mi (9.9 mph) +2651ft
so stoked i got out on the mtb! on it a little after 6 and cruised to the trails. legs felt good. afternoon spin yesterday really helped.
had a lot of fun riding the la costa trails. if i only ride them once a week it's always fun. i was riding well and cleaned all the techy rocky gardens on the climbs... been a while since i have nailed them all.
good times.
had a lot of fun riding the la costa trails. if i only ride them once a week it's always fun. i was riding well and cleaned all the techy rocky gardens on the climbs... been a while since i have nailed them all.
good times.
12 PM
Strength/Core (work gym) 40:00 [3]
solid session at lunch. getting it done.
2 rounds:
20 push ups w/ feet on ball & 6 leg lifts every 5
100 crunches on ball with 8lb med ball
5 min plank
myrtl
2 rounds:
20 straight arm lat pull downs
20 overhead tri ext on bosu
20 dumbbell curls on bosu
20 lat shoulder raises on bosu
2 rounds:
20 weighted back ext
40 weighted sidebends (20 ea side)
2 rounds:
20 push ups w/ feet on ball & 6 leg lifts every 5
100 crunches on ball with 8lb med ball
5 min plank
myrtl
2 rounds:
20 straight arm lat pull downs
20 overhead tri ext on bosu
20 dumbbell curls on bosu
20 lat shoulder raises on bosu
2 rounds:
20 weighted back ext
40 weighted sidebends (20 ea side)
5 PM
Swimming (open water) 30:00 [3] 1.14 mi (26:19 / mi)
moonlight swim. just 4 of us and we knocked out 2 solid laps. felt good in the water, super clear. working some drafting chasing marty.
Thursday Jul 8, 2010 #
Note
slept:7.75 weight:135lbs
930-515. definitely feeling the run from yesterday... and probably should be over 21 miles in the bank.
6 AM
Swimming (masters) 1:10:00 [3] 2.1 mi (33:20 / mi)
good swim. felt good throughout.
3700 scy
400 swim
400 - 4 x 100 kick
400 - 4 x 100 swim
#1 (600)
2 x 50 breath control
300 - middle 100 fast
2 x 100 fast
#2 (1000)
4 x 50 breath control
400 - middle 200 fast
4 x 100 fast
#3 (900) pull W/ paddles
6 x 50 breath control
600 - middle 300 fast
3700 scy
400 swim
400 - 4 x 100 kick
400 - 4 x 100 swim
#1 (600)
2 x 50 breath control
300 - middle 100 fast
2 x 100 fast
#2 (1000)
4 x 50 breath control
400 - middle 200 fast
4 x 100 fast
#3 (900) pull W/ paddles
6 x 50 breath control
600 - middle 300 fast
12 PM
Running (endurance) 43:50 [3] 6.01 mi (7:18 / mi) +851ft 6:26 / mi
shoes: Nike Lunar Elite +
lunch run. just some mellow miles. definitely feeling the running from yesterday and this mornings swim. i always have a tough time getting up for a run later in the day after a hard swim. first couple of miles i was dragging but then progressively better.
logged a lot of running miles in the last week. day off of running tomorrow.
logged a lot of running miles in the last week. day off of running tomorrow.
5 PM
Cycling-Road (Endurance) 1:05:00 [3] 19.65 mi (18.1 mph) +509ft
headed out after getting home from work. long day. almost bagged it but I wanted to test out TT bike with race wheels and new specialized tri shoes.
rolled north up the coast and rode sections of the course for sundays race. it's nuts how easy it is to go fast on the tt bike and deep dish wheels. kept it mellow and then put in one effort, which was the first part of the carlsbad tri course.
tamarack to la costa:
11:21, 4.8 miles
avg speed: 25.4
max speed: 33.9
hopefully i can remember to take some splits on sunday to see how it compares. i am looking to get back on the power plan when i start training for IM.
rolled north up the coast and rode sections of the course for sundays race. it's nuts how easy it is to go fast on the tt bike and deep dish wheels. kept it mellow and then put in one effort, which was the first part of the carlsbad tri course.
tamarack to la costa:
11:21, 4.8 miles
avg speed: 25.4
max speed: 33.9
hopefully i can remember to take some splits on sunday to see how it compares. i am looking to get back on the power plan when i start training for IM.
Wednesday Jul 7, 2010 #
Note
slept:8.0
930-530. good dinner. good sleep. feeling good.
6 AM
Running long (Endurance-Long) 2:01:18 [4] 17.16 mi (7:04 / mi) +1524ft 6:31 / mi
shoes: Nike Vomero 5
woke up to rain and drizzle and almost bagged this run and headed to pool. glad i didn't. decided to suck it up and get out the door.
the plan was to run 2 hours w/ 1:30 aerobic, :30 HARD.
right out the door i knew it was going to be a good run. cruised down the coast in the mist. kept pace mellow 7-7:30. turned around at 8 miles and headed back north, took a powergel. at 1:20/11 mile mark I started the 30 min hard.
solid effort. all miles during intervals were around or under 6:20 pace. ran the last 10+ minutes mellow/cool down.
very happy with run. will repeat next week and hope to run 30 min interval around 6 min pace.
the plan was to run 2 hours w/ 1:30 aerobic, :30 HARD.
right out the door i knew it was going to be a good run. cruised down the coast in the mist. kept pace mellow 7-7:30. turned around at 8 miles and headed back north, took a powergel. at 1:20/11 mile mark I started the 30 min hard.
solid effort. all miles during intervals were around or under 6:20 pace. ran the last 10+ minutes mellow/cool down.
very happy with run. will repeat next week and hope to run 30 min interval around 6 min pace.
11 AM
Swimming (Recovery/Drill) 33:00 [3] 1.14 mi (28:57 / mi)
mellow recovery/drill swim before lunch in the work pool.
2000 scy
300 swim
300 kick
300 drill
300 pull
300 drill
500 pull w/ paddles
2000 scy
300 swim
300 kick
300 drill
300 pull
300 drill
500 pull w/ paddles
4 PM
Running (Recovery) 32:33 [3] 4.08 mi (7:59 / mi) +547ft 7:05 / mi
shoes: Asics - Nimbus 10
mellow miles after getting home. wanted to run the trails slow and that's what i did. just bonus miles and time on the feet. surprised at how good i feel after this mornings run and really happy with my progress running.
Tuesday Jul 6, 2010 #
Note
slept:7.5
930-5. good day yesterday and ready to tackle this next block of training. upping the intensity a bit and dropping some volume. time to get fast.
6 AM
Cycling-Road intervals (LT Intervals) 1:55:30 [4] 33.32 mi (17.3 mph) +2572ft
On it early. rolling at 530 on the TT bike for some intervals. roads were dry in my hood but then drizzle within first 5 minutes and some rain... but rode through it. rain/mist/drizzle for entire ride.
15 min warm up then:
workout: 4 x 8 min HARD - LT - 158-170 bpm w/ 8 min recoveries at STEADY/MOD - 145-150 bpm's
#1 - Olivehain Rd
8:02, 2.26 miles, 279 ft of climbing
avg HR: 163
max HR: 173
#2 - San Elijo Rd
8:02, 1.6 miles, 453 ft of climbing
avg HR: 166
max HR: 173
#3 - Elfin Forrest
8:04, 2.55 miles, 210 ft of climbing
avg HR: 158
max HR: 166
#4 - Elfin Forrest
8:11, 3.3 miles, 56 ft of climbing
avg HR: 159
max HR: 165
good mix of rolling and climbing and felt good on the intervals. i was planning on running off the bike but the last 10 minutes of the ride back to my house was in full on rain. i was over it. will run later.
15 min warm up then:
workout: 4 x 8 min HARD - LT - 158-170 bpm w/ 8 min recoveries at STEADY/MOD - 145-150 bpm's
#1 - Olivehain Rd
8:02, 2.26 miles, 279 ft of climbing
avg HR: 163
max HR: 173
#2 - San Elijo Rd
8:02, 1.6 miles, 453 ft of climbing
avg HR: 166
max HR: 173
#3 - Elfin Forrest
8:04, 2.55 miles, 210 ft of climbing
avg HR: 158
max HR: 166
#4 - Elfin Forrest
8:11, 3.3 miles, 56 ft of climbing
avg HR: 159
max HR: 165
good mix of rolling and climbing and felt good on the intervals. i was planning on running off the bike but the last 10 minutes of the ride back to my house was in full on rain. i was over it. will run later.
4 PM
Running (Endurance) 48:12 [3] 6.59 mi (7:19 / mi) +771ft 6:35 / mi
shoes: Zoot TT
super busy day at work and i couldn't get out for a run. ended up running after work and decided not to run "hard" because of long run first thing tomorrow morning.
so i just cruised a loop in encinitas ranch. mellow. ran in Zoot's for frist time. old brand new pair, fresh out of the box. planning on racing in them on sunday. felt ok, not as comfortable as nike's.
so i just cruised a loop in encinitas ranch. mellow. ran in Zoot's for frist time. old brand new pair, fresh out of the box. planning on racing in them on sunday. felt ok, not as comfortable as nike's.
5 PM
Strength/Core (home) 15:00 [3]
right after run.
3 rounds:
100 crunches on ball
30 back ext
20 push ups
20 pull ups w/ TRX
50 knee raises w/ TRX
3 rounds:
100 crunches on ball
30 back ext
20 push ups
20 pull ups w/ TRX
50 knee raises w/ TRX
Monday Jul 5, 2010 #
Note
slept:8.5
930-6. another good night of sleep and one more day off work... then back to the grind.
mellow sessions today.
mellow sessions today.
9 AM
Cycling-Road (Recovery) 1:31:29 [2] 22.54 mi (14.8 mph) +643ft
ahr:118 max:151
super relaxing morning. breakkie and just chilling watching the TDF with beth. headed out right after.
cool, misty morning. super mellow ride up the coast to o'side and then back home. just spinning the legs and it felt good. NO hard or mod efforts.
cool, misty morning. super mellow ride up the coast to o'side and then back home. just spinning the legs and it felt good. NO hard or mod efforts.
11 AM
Running (Recovery) 30:18 [2] 4.14 mi (7:19 / mi) +422ft 6:40 / mi
shoes: Nike Vomero 5
recovery run off the bike. ez 30 minutes down to leucadia and back. good to shake out the legs.
12 PM
Swimming (masters) 1:00:00 [3] 1.82 mi (32:58 / mi)
masters a little bit after running.... busy, but relaxing morning. the water felt great.
3200 scy
200 swim
200 pull
150 kick
150 swim
150 kick
150 drill
150 swim
5 x 250 (1-4 mod, 5 hard)
4 x 200 pull w/ paddles (1-3 mod, 4 hard)
I actually felt good in the pool today and was swimming the best i have so far and having some fun.
done for the day! massage later.
3200 scy
200 swim
200 pull
150 kick
150 swim
150 kick
150 drill
150 swim
5 x 250 (1-4 mod, 5 hard)
4 x 200 pull w/ paddles (1-3 mod, 4 hard)
I actually felt good in the pool today and was swimming the best i have so far and having some fun.
done for the day! massage later.
5 PM
Note
massage and adjustment. much needed. upperback and neck are pretty stiff. i am assuming it's from the ride yesterday on the TT bike. a lot of time in the aerobars. i need to make sure i stretched on the ball after riding.... ALL THE TIME!
other than that the body feels great.
other than that the body feels great.