Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 15, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Aug 15, 2010 #
Note
slept:7.75
915-5. could not sleep in... lame. up at 5am with mind racing.
no long ride today... legs are feeling it. meeting bryan early for some running and hitting with the ranch. have a lot of things i want to do today so want to be done early.
no long ride today... legs are feeling it. meeting bryan early for some running and hitting with the ranch. have a lot of things i want to do today so want to be done early.
7 AM
Running (Recovery) 37:38 [2] 4.37 mi (8:37 / mi) +630ft 7:35 / mi
ahr:134 max:168 shoes: Nike Vomero 5 - 2
met up with bryan (owner/trainer of RU) early. did a mellow warm up jog with his dogs through san elijo lagoon. just jogging with the dogs and chatting.
i definitely feeling the riding from the last couple of days and just accumlated fatigue from the last week... travel... riding... running... work... just beat.
i definitely feeling the riding from the last couple of days and just accumlated fatigue from the last week... travel... riding... running... work... just beat.
8 AM
Running (Endurance) 1:04:22 [3] 8.25 mi (7:48 / mi) +918ft 7:04 / mi
ahr:141 max:178 shoes: Nike Vomero 5 - 2
small crew of fast guys met up for the "ranch" run so me and bryan decided to just keep it mellow and run the 8+ mile loop. good talking with him about both of our goals for next year. i really want to work hard in the gym and he's going to help... and i am going to help him with his tri training... good trade off.
solid run but definitely a bit shelled.
after run go a lot done... grocery shopping, laundry, cleaning up house and garage... all things the NEEDED to be done. so glad i bagged long ride today. now it's time to put my feet up, crack a beer, and watch the pads. rest.
solid run but definitely a bit shelled.
after run go a lot done... grocery shopping, laundry, cleaning up house and garage... all things the NEEDED to be done. so glad i bagged long ride today. now it's time to put my feet up, crack a beer, and watch the pads. rest.
Saturday Aug 14, 2010 #
Note
slept:7.75 weight:133.2lbs
915-5. in bed early and up early.
day 2 with team dirk. ride and run.
day 2 with team dirk. ride and run.
7 AM
Cycling-Road (Endurance) 6:24:00 [4] 115.0 mi (18.0 mph) +7795ft
ahr:138 max:174
another solid ride with a good crew. rolled out from charisa's around 630 and picked up people along the way. 10+ deep rolling out to santa ysabel.
ride was NOT easy. good pace with all the climbing. all the strong dudes were on TT bikes so I would go off the front on all the climbs (a lot!) and then suck wheel on the flats... still working hard.
ride was hot and nutrition went well. used the new powerbar perform... solid but a little sweet.
ended the ride ready to be off the bike. 2 HUGE days in a row. a lot of headwind at the end and ian and charisa were not back when we got back to the house when me and jason got back. so did not run with them... wasn't feeling it anyway.
so many thoughts going through my head training-wise all day. decided to bag 8 hour ride with them tomorrow. thinking about a long solo trail run... been craving one!
time for some beers and relaxing....
ride was NOT easy. good pace with all the climbing. all the strong dudes were on TT bikes so I would go off the front on all the climbs (a lot!) and then suck wheel on the flats... still working hard.
ride was hot and nutrition went well. used the new powerbar perform... solid but a little sweet.
ended the ride ready to be off the bike. 2 HUGE days in a row. a lot of headwind at the end and ian and charisa were not back when we got back to the house when me and jason got back. so did not run with them... wasn't feeling it anyway.
so many thoughts going through my head training-wise all day. decided to bag 8 hour ride with them tomorrow. thinking about a long solo trail run... been craving one!
time for some beers and relaxing....
Friday Aug 13, 2010 #
Note
slept:7.75
10-545.
solid day of training yesterday... and BIG weekend on tap... i am basically training for KONA... i will be super fit and ready to party and probably capable of winning the whole race as i sit around and watch it all go down.. haha...
good times last night out at wine steals... but didn't eat enough for dinner... came home and ATE MY FACE OFF!
training with the dirk crew the next 3 days.... 6-7-8 hours of riding over fri-sat-sun. the gnar.
solid day of training yesterday... and BIG weekend on tap... i am basically training for KONA... i will be super fit and ready to party and probably capable of winning the whole race as i sit around and watch it all go down.. haha...
good times last night out at wine steals... but didn't eat enough for dinner... came home and ATE MY FACE OFF!
training with the dirk crew the next 3 days.... 6-7-8 hours of riding over fri-sat-sun. the gnar.
6 AM
Running (Endurance) 46:24 [3] 6.12 mi (7:35 / mi) +528ft 7:01 / mi
shoes: Nike Vomero 5
early run before heading out on the bike. nothing hard. super mellow. cruising.
9 AM
Cycling-Road (Endurance) 6:05:35 [3] 103.43 mi (17.0 mph) +6703ft
ahr:133 max:179
another century! crazy to think how "easy" 100 milers are becoming. i think i have done more in the past 2+ months the I have in the past 4 years.
rolled out from from charisa's crib with Team Dirk (beth, ian, charisa, diana). Solid! killer loop out to temecula and back... luke's hood.
pleny of climbing and good times. rode with ian all day. picked his brain. starting to get really excited about working with Dirk next year!
did some experimenting with Vitargo again... done with it. doesn't really sit well in my gut and doesn't quench my thirst. want to try EFS and new powerbar drink that will be on course at all IM's.
http://connect.garmin.com/activity/44398090
rolled out from from charisa's crib with Team Dirk (beth, ian, charisa, diana). Solid! killer loop out to temecula and back... luke's hood.
pleny of climbing and good times. rode with ian all day. picked his brain. starting to get really excited about working with Dirk next year!
did some experimenting with Vitargo again... done with it. doesn't really sit well in my gut and doesn't quench my thirst. want to try EFS and new powerbar drink that will be on course at all IM's.
http://connect.garmin.com/activity/44398090
Thursday Aug 12, 2010 #
Note
slept:7.5
930-5. no alarm again and getting good sleep. hitting the swami's ride this morning. first time in a long time... time to start turning of this big base i have into some speed for cross the mtb champs races on 9/12 and cross.
would like to do another half IM this year... need to find one.
would like to do another half IM this year... need to find one.
6 AM
Cycling-Road intervals (group ride - swamis) 1:54:40 [5] 35.13 mi (18.4 mph) +2188ft
ahr:141 max:198
wake up call!!!
got in 30 minutes before meeting up with group and felt pretty good.
rolled out with the group up the coast and took a good pull leading in to carlsbad and was stoked how easy the effort felt.
then we hit the climbs in the middle of the ride when the attacks started. group of four guys, a couple euros and some cat 1 guys, were working well together. i bridged up to them up the first climb and sat in. they got a way a bit up the second climb. then up the third and hardest climb they had a 25 yard lead on me around the corner... so i went to work and caned them! blew right by them... in the big ring and hit 198 bpms! ouch!
finished the rest of the ride taking plenty of pulls and working hard. split from the group and rode home.
group ride interval.
54:03
19.13 miles
1109 ft of climbing
avg HR: 150
max HR: 198
got in 30 minutes before meeting up with group and felt pretty good.
rolled out with the group up the coast and took a good pull leading in to carlsbad and was stoked how easy the effort felt.
then we hit the climbs in the middle of the ride when the attacks started. group of four guys, a couple euros and some cat 1 guys, were working well together. i bridged up to them up the first climb and sat in. they got a way a bit up the second climb. then up the third and hardest climb they had a 25 yard lead on me around the corner... so i went to work and caned them! blew right by them... in the big ring and hit 198 bpms! ouch!
finished the rest of the ride taking plenty of pulls and working hard. split from the group and rode home.
group ride interval.
54:03
19.13 miles
1109 ft of climbing
avg HR: 150
max HR: 198
8 AM
Running (t-run) 31:14 [3] 4.25 mi (7:21 / mi) +728ft 6:19 / mi
ahr:156 max:176 shoes: Nike Vomero 5
quick change and out the door. this is going to be weekly standard brick session for the rest of the year. swamis + 4-6 mile run.
just cruised a hilly 4+ miles in encinitas ranch off the HARD bike. legs felt great, snappy. good sign. i wanna race!
just cruised a hilly 4+ miles in encinitas ranch off the HARD bike. legs felt great, snappy. good sign. i wanna race!
12 PM
Strength/Core (work gym) 35:00 [3]
lunch sesh.
2 rounds:
150 crunches on ball
30 back ext on ball
20 push ups with 6 leg lifts every 5 reps
myrtl
2 x 20 straight arm lat pull down
2 x superset
40 (20 ea arm) single arm dumbbell bench on ball
30 med ball crunches on ball
2 x triset
20 overhead tri ext
40 (20 ea arm) dumbbell curls
20 lat shoulder raises
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bend
20 x lat pulldown
2 rounds:
150 crunches on ball
30 back ext on ball
20 push ups with 6 leg lifts every 5 reps
myrtl
2 x 20 straight arm lat pull down
2 x superset
40 (20 ea arm) single arm dumbbell bench on ball
30 med ball crunches on ball
2 x triset
20 overhead tri ext
40 (20 ea arm) dumbbell curls
20 lat shoulder raises
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bend
20 x lat pulldown
Wednesday Aug 11, 2010 #
Note
slept:7.5 weight:135lbs
930-5. still on east coast time. up at 5am and felt like i slept in. trails then work!
6 AM
Cycling-MTB (endurance) 2:07:27 [3] 21.27 mi (10.0 mph) +2579ft
ahr:126 max:162
stoked to be back on the mtb. mellow ride on the la costa trails. just having fun and getting in some climbing.
still thinking a lot about training/racing and what the next step is.
still thinking a lot about training/racing and what the next step is.
11 AM
Swimming (work pool) 42:00 [3] 1.42 mi (29:35 / mi)
first swim since steelhead.... and a good day for it. nice and sunny lunch swim
2500 scy
300 swim
300 kick
300 drill
10 x 100 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
2500 scy
300 swim
300 kick
300 drill
10 x 100 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
6 PM
Note
trying to keep this week pretty mellow. had time to run after work but bagged it. 2 workouts today is enough. still working on plan. read a great article today... has me thinking.
http://www.slowtwitch.com/Interview/A_conversation...
http://www.slowtwitch.com/Interview/A_conversation...
Tuesday Aug 10, 2010 #
Note
slept:7.0
10-5. hitting the road early this morning. looking forward to getting home and getting back into the routine. just need to figure out training plan.
5 PM
Running (Endurance) 52:53 [3] 7.13 mi (7:25 / mi) +945ft 6:35 / mi
shoes: Nike Vomero 5
i needed this....
long day, up at 5am (2am pst) to come home. long travels. came home to "shutdown" garage fridge... rotting meat.... epic beers going to waste. super bummer. cleaned it out... almost puked a a couple of times.
after cleaning i was planning on riding but was over it. just unpacked went grocery shopping, ate a ton, and then decided to run.
felt great just cruising the encinitas ranch trail. could have run for hours! mind is swirling.... not sure what to train for.
long day, up at 5am (2am pst) to come home. long travels. came home to "shutdown" garage fridge... rotting meat.... epic beers going to waste. super bummer. cleaned it out... almost puked a a couple of times.
after cleaning i was planning on riding but was over it. just unpacked went grocery shopping, ate a ton, and then decided to run.
felt great just cruising the encinitas ranch trail. could have run for hours! mind is swirling.... not sure what to train for.
Monday Aug 9, 2010 #
Note
slept:8.5
930-7. Another night filled with killer food and good times. awesome burger, duck fat fries, and whiskey.... back to reality tomorrow!
10 AM
Running (endurance) 1:35:35 [3] 12.28 mi (7:47 / mi) +3000ft 6:19 / mi
shoes: Nike Vomero 5 - 2
beth and i headed out to some trails this morning. i just wanted a longish run but mellow after yesterday on the bike and still kind of in mellow mode until we get home.
fun trails. 5 miles out on mostly tree covered fireroad along a creek and the I ran some super hilly single track before running 5 miles back to the car. really hot (90's) and humid. breakkie before but no cals and little water on run... was super thirsty last 30 minutes. wanted to run 2 hours but the out and back was enough. didn't feel the need to tack on anything else. ending this trip with some solid workouts and ready to formulate a new plan when i get home.
fun trails. 5 miles out on mostly tree covered fireroad along a creek and the I ran some super hilly single track before running 5 miles back to the car. really hot (90's) and humid. breakkie before but no cals and little water on run... was super thirsty last 30 minutes. wanted to run 2 hours but the out and back was enough. didn't feel the need to tack on anything else. ending this trip with some solid workouts and ready to formulate a new plan when i get home.