Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 18, 2010:
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Sunday Jul 18, 2010 #
Note
slept:8.25 weight:133lbs
10-615. zombie sleep... sooo good.
more big riding on tap for today an a t-run.
bagged swim yesterday afternoon. napped and ate my face instead!
more big riding on tap for today an a t-run.
bagged swim yesterday afternoon. napped and ate my face instead!
8 AM
Cycling-Road (Endurance) 5:55:02 [3] 100.33 mi (17.0 mph) +3533ft
ahr:121 max:152
no rush getting out the door. plan was for 6hrs/100 miles and keep it flat and mellow. did this ride on the TT bike... mental/physical test.
rolled north and beth got a flat in first 30 min. fixed it quick an we were on our. i was pulling most of the time in the aerobars and feeling good. effort/rpe was pretty low but i was still holding 20+ mph ez.
pushed the pace a bit through pendleton and beth hung on. met slamo in laguna and we cruised a bit north to get to our 50 mile turnaround.
cruised back to revo for coffee and then hit it for home. beth was starting feel her big week of training and was just barely hanging on my wheel and i was riding easier so she could stay on. good for the legs.... recovery!
hit pendleton again and beth was really getting over it but was soldiering on. i worked us through the base into a head wind and then soon enough we were back on the coast.
i felt better and better and the ride when on. i had a constant flow of cals and good pacing. finished the ride like i could have knocked out a couple more hours.. soon....
rolled north and beth got a flat in first 30 min. fixed it quick an we were on our. i was pulling most of the time in the aerobars and feeling good. effort/rpe was pretty low but i was still holding 20+ mph ez.
pushed the pace a bit through pendleton and beth hung on. met slamo in laguna and we cruised a bit north to get to our 50 mile turnaround.
cruised back to revo for coffee and then hit it for home. beth was starting feel her big week of training and was just barely hanging on my wheel and i was riding easier so she could stay on. good for the legs.... recovery!
hit pendleton again and beth was really getting over it but was soldiering on. i worked us through the base into a head wind and then soon enough we were back on the coast.
i felt better and better and the ride when on. i had a constant flow of cals and good pacing. finished the ride like i could have knocked out a couple more hours.. soon....
3 PM
Running (t-run) 1:00:46 [4] 9.29 mi (6:32 / mi) +9ft 6:32 / mi
shoes: Nike Vomero 5
this was going to be a good test. after the hard riding yesterday and the 100 miles today i was interested to see what my steady (by rpe) pace would be.
ran standard t-run loop. home-coast-seaside-cardiff-rail trail-ymca path-home.
started clicking after first .25 but wasn't looking at pace just running by feel.
hit first mile in 6:49 and just kept rolling.
1 - 6:49
2 - 6:43
3 - 6:34
4 - 6:30
5 - 6:32
6 - 6:36
7 - 6:27
8- 6:08
9 - 6:29
.29 - 1:53
crushed my own dreams on this one. one of my top 5 t-runs ever! felt stronger by the step/mile. huge confidence building run... and fun. finished KNOWING i could hold that pace for A LOT LONGER (26.2?).
ran standard t-run loop. home-coast-seaside-cardiff-rail trail-ymca path-home.
started clicking after first .25 but wasn't looking at pace just running by feel.
hit first mile in 6:49 and just kept rolling.
1 - 6:49
2 - 6:43
3 - 6:34
4 - 6:30
5 - 6:32
6 - 6:36
7 - 6:27
8- 6:08
9 - 6:29
.29 - 1:53
crushed my own dreams on this one. one of my top 5 t-runs ever! felt stronger by the step/mile. huge confidence building run... and fun. finished KNOWING i could hold that pace for A LOT LONGER (26.2?).
Saturday Jul 17, 2010 #
Note
slept:7.0
10-5. good sleep. time to do work.
8 AM
Cycling-Road (Endurance) 4:53:56 [4] 73.0 mi (14.9 mph) +8278ft
ahr:141 max:175
just what i was looking for! long, hot, awesome day on the bike.
wanted to approach palomar a little differently this time and not "attack" climbing south grade and see how i felt climbing back up east grade at the end of the ride.
got right into the climb after 10 minute warm up (not enough for me) beth got a big head start on use and luke and art took off while i was at the store so i rode solo.
capped HR at 150 until final pitchy climbs.
1:19
11.66 miles
4,035 ft of climbing
avg HR: 152
max HR: 167
after the climb we descended e grade out to dudley's and then turned around. road steady to and from east grade.
first time climbing east and i wasn't sure how long or tough it would be... but i wanted a solid effort, but not all out. no HR cap just riding by feel. taking mellow climbing s grade early in the morning paid of and i finished the final hour climb feeling like a million bucks....
east grade:
1:01
11.3 miles
2,592 ft of climbing
avg HR: 167
max HR: 175
beth killed it all day! proud of her... she's getting strong!
wanted to approach palomar a little differently this time and not "attack" climbing south grade and see how i felt climbing back up east grade at the end of the ride.
got right into the climb after 10 minute warm up (not enough for me) beth got a big head start on use and luke and art took off while i was at the store so i rode solo.
capped HR at 150 until final pitchy climbs.
1:19
11.66 miles
4,035 ft of climbing
avg HR: 152
max HR: 167
after the climb we descended e grade out to dudley's and then turned around. road steady to and from east grade.
first time climbing east and i wasn't sure how long or tough it would be... but i wanted a solid effort, but not all out. no HR cap just riding by feel. taking mellow climbing s grade early in the morning paid of and i finished the final hour climb feeling like a million bucks....
east grade:
1:01
11.3 miles
2,592 ft of climbing
avg HR: 167
max HR: 175
beth killed it all day! proud of her... she's getting strong!
Friday Jul 16, 2010 #
Note
slept:7.5
10-530
6 AM
Cycling-Road (Recovery) 2:02:31 [2] 30.93 mi (15.1 mph) +1542ft
ahr:121 max:149
recovery spin first thing this morning. super warm and sweating from the start. legs felt good. nice and loose. I wanted to keep the effort super mellow in prep a mega weekend on riding!
4 PM
Running (Endurance) 44:31 [3] 6.01 mi (7:24 / mi) +630ft 6:44 / mi
shoes: Zoot Racer 2010
afternoon sesh. was going to run with slater but he got stuck in traffic so i just cruised a loop in encinitas ranch. nice and hot... keeping it rolling.
first run in zoot racers... showed up doorstep today!
first run in zoot racers... showed up doorstep today!
5 PM
Swimming (open water) 20:00 [3] 0.85 mi (23:32 / mi)
mellow swim at moonlight with crew & slater...
waters was cold and felt good!
waters was cold and felt good!
Thursday Jul 15, 2010 #
Note
slept:7.5 weight:135lbs
9-510. no alarm. running day!
6 AM
Running (Endurance-Long) 2:00:43 [3] 15.67 mi (7:42 / mi) +1514ft 7:03 / mi
ahr:147 max:165 shoes: Nike Vomero 5
out there door before six... clear and warm again! loving it.
goal for this run was just 2 hours aerobic and trying to cap HR at 150. felt good from the start and just kept it mellow. rolling course, not fast.
home-cardiff rail trail-san elijo lagoon-coast-cardiff rail trail-home.
a lot of running on loose terrain in the lagoon. had to take a longer way because a cop gave me shit for crossing rail road tracks heading into lagoon. lame. HR climbed (max 165) on couple of the steeper climbs but still very EZ effort climbing.
very good run. great to finish a two hour run with plenty in the tank.
shot bloks + water on run.
goal for this run was just 2 hours aerobic and trying to cap HR at 150. felt good from the start and just kept it mellow. rolling course, not fast.
home-cardiff rail trail-san elijo lagoon-coast-cardiff rail trail-home.
a lot of running on loose terrain in the lagoon. had to take a longer way because a cop gave me shit for crossing rail road tracks heading into lagoon. lame. HR climbed (max 165) on couple of the steeper climbs but still very EZ effort climbing.
very good run. great to finish a two hour run with plenty in the tank.
shot bloks + water on run.
11 AM
Running (endurance) 30:23 [3] 4.03 mi (7:32 / mi) +394ft 6:54 / mi
shoes: Nike Vomero 5 - 2
lunch run. bonus mellow miles. felt great. hot on the trail and just cruising. last big run day before steelhead! will begin unload phase next week... slowly...
12 PM
Strength/Core (work gym) 20:00 [3]
right after run.
2 rounds:
100 crunches on ball with 8lb med ball
20 push ups w/ feet on ball & 6 leg lifts every 5
foam roller
2 x 20 straight arm lat pull down
2 x
20 tri rope press down
20 rope hammer curls
2 rounds:
100 crunches on ball with 8lb med ball
20 push ups w/ feet on ball & 6 leg lifts every 5
foam roller
2 x 20 straight arm lat pull down
2 x
20 tri rope press down
20 rope hammer curls
Wednesday Jul 14, 2010 #
Note
slept:7.5
930-5. change of plans for today. i was going to run long, but after yesterdays track session i want to take it easy on the running legs a bit... and i am taking the day off work to hang with beth.
swim, long ride, ez run.
swim, long ride, ez run.
6 AM
Swimming (masters) 1:00:00 [3] 1.73 mi (34:41 / mi)
solid session this morning. definitely tired getting in but came around.
3050 scy
200 s
200 p
100 s
6 x 50 kick
6 x 75 swim, middle 25 head up
5 x 200
8 x 100 (last 2 pull w/paddles)
3050 scy
200 s
200 p
100 s
6 x 50 kick
6 x 75 swim, middle 25 head up
5 x 200
8 x 100 (last 2 pull w/paddles)
8 AM
Cycling-Road (Endurance) 4:31:06 [3] 72.5 mi (16.0 mph) +3970ft
ahr:131 max:164
came home from the pool stuffed my face and then got ready to ride. we headed out and met up with adam and lauren and hit the swami's loop and then refueled at B&L (2hrs in). legs were feeling good and the pace was mellow... chatting it up.
then me and beth hit our "sunday loop" - coast-56 bike path-camino del sur-san dieguito-el apajo-del dios-camino del norte-rsf/manchester-coast-home.
just a rad, mellow day on the bike. exactly what i needed. glad i decided to take the day off and switch up my schedule. PERFECT weather... heat and blazing sunshine! loving the on long training... and all 3 sports.
then me and beth hit our "sunday loop" - coast-56 bike path-camino del sur-san dieguito-el apajo-del dios-camino del norte-rsf/manchester-coast-home.
just a rad, mellow day on the bike. exactly what i needed. glad i decided to take the day off and switch up my schedule. PERFECT weather... heat and blazing sunshine! loving the on long training... and all 3 sports.
1 PM
Running (T-Run) 31:07 [3] 4.24 mi (7:20 / mi) +709ft 6:20 / mi
shoes: Nike Vomero 5 - 2
right off the bike... nice and hot. just wanted to keep this run mellow and just cruise off the bike. hard run yesterday and long run tomorrow.
short loop in encinitas ranch. felt good, not great, which what i expected after the effort yesterday.
log it!
short loop in encinitas ranch. felt good, not great, which what i expected after the effort yesterday.
log it!
Tuesday Jul 13, 2010 #
Note
slept:8.25
915-530. no alarm. good sleep.
6 AM
Cycling-Road intervals (LT Intervals) 2:09:36 [4] 33.39 mi (15.5 mph) +3671ft
ahr:140 max:170
woke to clear, sunny skies... finally! just stoked be heading out the door and getting on the bike.
more "dirk" intervals this morning.
5 x 8 minute intervals at LT HR (160-170). 8 min recovery between at 75% max HR - steady (HR 150) - trying to keep cadence during intervals between 75-80.
I did the first interval on olivehain and then the rest on the san elijo climb. i was planning on knocking some out on elfin forest road but the sun was blazing in san elijo... loving it!
#1 - Olivehain Rd
8:01, 2.33 miles, 285 ft of climbing
avg HR: 159
max HR: 170
#2 - San Elijo Rd
8:02, 1.6 miles, 443 ft of climbing
avg HR: 161
max HR: 168
#3 - San Elijo Rd
8:01, 1.34 miles, 466 ft of climbing
avg HR: 162
max HR: 165
#4 - San Elijo Rd
8:02, 1.34 miles, 466 ft of climbing
avg HR: 162
max HR: 167
#5 - San Elijo Rd
8:02, 1.32 miles, 469 ft of climbing
avg HR: 161
max HR: 164
really happy with intervals. very consistent.
more "dirk" intervals this morning.
5 x 8 minute intervals at LT HR (160-170). 8 min recovery between at 75% max HR - steady (HR 150) - trying to keep cadence during intervals between 75-80.
I did the first interval on olivehain and then the rest on the san elijo climb. i was planning on knocking some out on elfin forest road but the sun was blazing in san elijo... loving it!
#1 - Olivehain Rd
8:01, 2.33 miles, 285 ft of climbing
avg HR: 159
max HR: 170
#2 - San Elijo Rd
8:02, 1.6 miles, 443 ft of climbing
avg HR: 161
max HR: 168
#3 - San Elijo Rd
8:01, 1.34 miles, 466 ft of climbing
avg HR: 162
max HR: 165
#4 - San Elijo Rd
8:02, 1.34 miles, 466 ft of climbing
avg HR: 162
max HR: 167
#5 - San Elijo Rd
8:02, 1.32 miles, 469 ft of climbing
avg HR: 161
max HR: 164
really happy with intervals. very consistent.
11 AM
Swimming (Recovery/Drill) 35:00 [3] 1.14 mi (30:42 / mi)
I wasn't planning on swimming today and was going to hit the gym at lunch... but it was too nice out to stay indoors. mellow sesh... just soaking up the rays!
2000 scy
300 swim
300 kick
300 drill
300 pull
3 x 100 (50k, 25 drill, 25 swim)
500 pull w/ paddles
2000 scy
300 swim
300 kick
300 drill
300 pull
3 x 100 (50k, 25 drill, 25 swim)
500 pull w/ paddles
4 PM
Running intervals (track) 1:19:00 [4] 10.7 mi (7:23 / mi) +617ft 7:00 / mi
shoes: Nike Lunar Elite +
track sesh w/ beth. first one in a long time. much needed. i need to dial in pace and turn this solid running base i built up into some speed.
dirk workout... half IM specific. 3 weeks out.
workout:
2 x 1000 @ 90% (10K)/R 5' , 8 x 400 @ 96% (5k)/R 3'
warm up - 25:55, 3.31 miles. EZ jogging around UCSD campus and some strides on the track.
2 x 1000
1 - 3:30, 5:30 pace
2 - 3:31, 5:31 pace
8 x 400
1 - 1:22, 5:16 pace
2 - 1:19
3 - 1:18
4 - 1:19
5 - 1:19
6 - 1:21
7 - 1:20
8 - 1:18
solid workout... and hard. good to be back at the track.... it makes you FAST!
big day... and more tomorrow... taking the day off to train with beth... i love summer!
dirk workout... half IM specific. 3 weeks out.
workout:
2 x 1000 @ 90% (10K)/R 5' , 8 x 400 @ 96% (5k)/R 3'
warm up - 25:55, 3.31 miles. EZ jogging around UCSD campus and some strides on the track.
2 x 1000
1 - 3:30, 5:30 pace
2 - 3:31, 5:31 pace
8 x 400
1 - 1:22, 5:16 pace
2 - 1:19
3 - 1:18
4 - 1:19
5 - 1:19
6 - 1:21
7 - 1:20
8 - 1:18
solid workout... and hard. good to be back at the track.... it makes you FAST!
big day... and more tomorrow... taking the day off to train with beth... i love summer!
Monday Jul 12, 2010 #
Note
slept:8.0
915-515. up for masters... and full of motivation! gonna be a good week!
6 AM
Swimming (masters) 1:00:00 [3] 1.7 mi (35:18 / mi)
monday morning masters. swimming is going very well. i seem to feel stronger/faster every workout.
3000 scy
warm up
300 swim
2 x 50 kick
6 x 100 (50 kick,25 drill,25 swim)
#1
300 mod
4 x 50 mod
300 fast
#2 pull w/ paddles
300 mod
2 x 100 mod
2 x 150 fast
300 c/d
3000 scy
warm up
300 swim
2 x 50 kick
6 x 100 (50 kick,25 drill,25 swim)
#1
300 mod
4 x 50 mod
300 fast
#2 pull w/ paddles
300 mod
2 x 100 mod
2 x 150 fast
300 c/d
12 PM
Running (Recovery) 30:10 [2] 4.03 mi (7:29 / mi) +374ft 6:53 / mi
shoes: Nike Vomero 5 - 2
lunch run. first run in new Nike Vomero's. same shoe i have been running and just got another pair. nearing 300 miles in the other. playing it safe.
super mellow run and it was finally sunny and hot. just shaking out the legs.
super mellow run and it was finally sunny and hot. just shaking out the legs.
1 PM
Strength/Core (work gym) 15:00 [3]
right after run.
2 rounds:
100 crunches on ball
30 back ext on ball
20 supermans on ball
myrtl
foam roller
2 rounds:
100 crunches on ball
30 back ext on ball
20 supermans on ball
myrtl
foam roller
4 PM
Cycling-Road (Recovery) 1:12:00 [2] 19.15 mi (16.0 mph) +541ft
EZ spin after work. headwind heading up carlsbad and killer tailwind coming home. felt good to spin out legs. ready for another solid week... and BIG weekend!