Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 22, 2010:
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Sunday Aug 22, 2010 #
6 AM
Cycling-Road (Endurance) 7:04:43 [3] 120.1 mi (17.0 mph) +7940ft
ahr:137 max:171 slept:7.0
killer day on the bike...
fun at beth's work bbq last night and ate my face off!
rolled out from home to meet charisa and nick in SE at 635. feeling good from first pedal stroke.
rode the henshaw loop and super stoked to ride with nick. been friends with him for a while, we started triathlon at the same time (2006), but never trained together. he did 9:54 at IMLP in 2009 and qual'd for kona... dream crusher for sure and coached himself all along. picked his brain... rad dude.
ride was solid and just stayed "in the box". sill blown away how 100+ miles has become easy.... mentally... just stay in the box and EAT!
fun at beth's work bbq last night and ate my face off!
rolled out from home to meet charisa and nick in SE at 635. feeling good from first pedal stroke.
rode the henshaw loop and super stoked to ride with nick. been friends with him for a while, we started triathlon at the same time (2006), but never trained together. he did 9:54 at IMLP in 2009 and qual'd for kona... dream crusher for sure and coached himself all along. picked his brain... rad dude.
ride was solid and just stayed "in the box". sill blown away how 100+ miles has become easy.... mentally... just stay in the box and EAT!
Saturday Aug 21, 2010 #
Note
slept:8.0
930-530.
good times a Pizza Port last night... and then great sleep. looking forward to some trail time.
good times a Pizza Port last night... and then great sleep. looking forward to some trail time.
8 AM
Cycling-MTB (Endurance) 3:00:16 [3] 26.56 mi (8.8 mph) +3471ft
ahr:124 max:171
first time riding aliso good times... with weeger and the mann show for about 30 minutes.
fun riding all new trails. just kept the effort steady and had fun. took a little digger on "car wreck".. nothing major.
fun riding all new trails. just kept the effort steady and had fun. took a little digger on "car wreck".. nothing major.
12 PM
Running (T-Run) 59:23 [3] 8.01 mi (7:25 / mi) +730ft 6:49 / mi
shoes: Stoltz - 1
right after run... nice and hot just how i like it. cruised out and ran into monique and then slater. logged some mile with slater and tacked on to get to 8. felt good... all aerobic... ready to start really running!
Friday Aug 20, 2010 #
Note
slept:7.5
930-5.
long day yesterday... a lot going on. ALL GOOD!
long day yesterday... a lot going on. ALL GOOD!
6 AM
Cycling-Road (Endurance) 2:07:52 [3] 32.65 mi (15.3 mph) +3366ft
ahr:130 max:164
I was planning on a mellow spin up the coast but i felt good so i decided to get in some climbing. headed out to san elijo and climb SE rd and then back up twin oaks, and then double peak.
legs felt good climbing. moderate effort. ez loop to finish out ride.
legs felt good climbing. moderate effort. ez loop to finish out ride.
1 PM
Running (Endurance) 1:03:24 [3] 8.91 mi (7:07 / mi) +800ft 6:33 / mi
shoes: Nike Vomero 5 - 2
early afternoon run before meeting up with trevor, toby, and gordon... for a business meeting (beers!). This was my standard t-run course. down the coast to seaside and back up on cardiff trail.
nothing hard. try to just log some mellow miles. will start dialing it in next week.
nothing hard. try to just log some mellow miles. will start dialing it in next week.
Thursday Aug 19, 2010 #
6 AM
Cycling-Road (group ride - swamis) 2:03:21 [5] 38.14 mi (18.6 mph) +2077ft
ahr:140 max:191 slept:7.0
another swami's hammerfest... loving it.
rolled out around 545 feeling good. got a lot done yesterday work and planning wise. the next couple of months are going to be fun. wasn't sure i was going to hit swami's. I wanted to see how i felt warming up... legs and mind were ready so i charged.
worked hard again today and attacked on the climbs and worked on the flats. good ride. i can already feel the changes coming on... speed-wise.
group portion of ride.
58:57
20.58 miles, 1,178 ft of climbing
avg speed: 20.9 mph
avg HR: 150
max HR: 191
rolled out around 545 feeling good. got a lot done yesterday work and planning wise. the next couple of months are going to be fun. wasn't sure i was going to hit swami's. I wanted to see how i felt warming up... legs and mind were ready so i charged.
worked hard again today and attacked on the climbs and worked on the flats. good ride. i can already feel the changes coming on... speed-wise.
group portion of ride.
58:57
20.58 miles, 1,178 ft of climbing
avg speed: 20.9 mph
avg HR: 150
max HR: 191
11 AM
Running (endurance) 59:00 [3] 7.5 mi (7:52 / mi) +400ft 7:29 / mi
shoes: Nike Lunar Elite +
rad, mellow lunch run with toby. good talking... good running. nice and warm. body is firing!
Wednesday Aug 18, 2010 #
Note
slept:8.0
930-530. busy day yestrday but got in a good night of sleep. missed swim yesterday due to work but "that" happens from time to time... and at least it was just a swim.
good times after work. beers and tacos with the crew. everybody is RACING.... I need one!
good times after work. beers and tacos with the crew. everybody is RACING.... I need one!
6 AM
Running (endurance) 1:28:26 [3] 11.35 mi (7:47 / mi) +1543ft 6:54 / mi
shoes: Nike Vomero 5 - 2
another rad morning. stomach was all over the place this morning... i need to start watching what i eat the night before long runs.
i wanted to get in a hilly 90 minutes and have putting some longer loops in encinitas ranch together in my head... and knocked one out this morning. a lot of good climbing... will be my new standard long run course as I build for silverman!!
was pretty tight/sore (DOMS from RU workout on monday) but quickly loosened up in the first mile and felt great the rest of the run. was thinking about running longer... but no point right now. less is more... at least for right now.
i wanted to get in a hilly 90 minutes and have putting some longer loops in encinitas ranch together in my head... and knocked one out this morning. a lot of good climbing... will be my new standard long run course as I build for silverman!!
was pretty tight/sore (DOMS from RU workout on monday) but quickly loosened up in the first mile and felt great the rest of the run. was thinking about running longer... but no point right now. less is more... at least for right now.
11 AM
Swimming (work pool) 43:00 [3] 1.42 mi (30:17 / mi)
2500 scy
300 swim
300 kick
300 drill
5 x 50
10 x 25
500 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
300 swim
300 kick
300 drill
5 x 50
10 x 25
500 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
Tuesday Aug 17, 2010 #
Note
slept:7.75
915-5.
hoping for a SBR day. swamis, marybe a t-run, and afternoon swim before happy hour/planning session with crew.
hoping for a SBR day. swamis, marybe a t-run, and afternoon swim before happy hour/planning session with crew.
6 AM
Cycling-Road intervals (group ride - swamis) 2:03:58 [5] 38.13 mi (18.5 mph) +2198ft
ahr:138 max:193
gnar!
I was defintely feeling the strength workout from yesterday as i headed out on the bike, but legs felt strong.
got in 45 minutes before meeting group. big group this morning... 60 dudes and the sun was shining... awesome. Game on!
group portion of ride.
59:16
20.6 miles, 1,220 ft of climbing
avg speed: 21 mph
avg HR: 147
max HR: 193!
was sitting mid pack on the coast and the moved up on first riser into carlsbad and started doing work on the front... feeling good. attacked on all the climbs and was in the front group. 3 of us got away on hard climb up el camino but eventually got reeled back in on the flats before faraday.
on faraday i sat in and then group attacked up climb. it took everything i had to get to the leaders. i moved from 20's to challenge a guy in a full on sprint for the top of the climb (light) couldn't out sprint him but so much fun trying.
finished the ride with more solid efforts and pulls. FUN!
I was defintely feeling the strength workout from yesterday as i headed out on the bike, but legs felt strong.
got in 45 minutes before meeting group. big group this morning... 60 dudes and the sun was shining... awesome. Game on!
group portion of ride.
59:16
20.6 miles, 1,220 ft of climbing
avg speed: 21 mph
avg HR: 147
max HR: 193!
was sitting mid pack on the coast and the moved up on first riser into carlsbad and started doing work on the front... feeling good. attacked on all the climbs and was in the front group. 3 of us got away on hard climb up el camino but eventually got reeled back in on the flats before faraday.
on faraday i sat in and then group attacked up climb. it took everything i had to get to the leaders. i moved from 20's to challenge a guy in a full on sprint for the top of the climb (light) couldn't out sprint him but so much fun trying.
finished the ride with more solid efforts and pulls. FUN!
8 AM
Running (t-run) 45:32 [3] 6.34 mi (7:11 / mi) +536ft 6:39 / mi
ahr:156 max:171 shoes: Nike Lunar Elite +
solid!
awesome, clear, sunny morning so i decided to run on the coast. nothing hard, no pace goals, just cruising. legs felt good.
awesome, clear, sunny morning so i decided to run on the coast. nothing hard, no pace goals, just cruising. legs felt good.
Monday Aug 16, 2010 #
Note
slept:8.0
915-515. good sleep. feeling rested.
got a lot done around the house yesterday and spent the entire afternoon and evening lounging. has some thoughts of an afternoon spoon but bagged it for a beer and to watch the pads game.
feels good to start a week not behind... on any front.
got a lot done around the house yesterday and spent the entire afternoon and evening lounging. has some thoughts of an afternoon spoon but bagged it for a beer and to watch the pads game.
feels good to start a week not behind... on any front.
6 AM
Cycling-MTB (endurance) 2:04:51 [3] 20.68 mi (9.9 mph) +2152ft
ahr:128 max:165
so glad i didn't ride yesterday. i was loving being on the bike this morning. i made a list minute decision to hit the trails and just have fun.
got in some good climbing and was railing the descents rocking out to some old school jimmy eat world. riding for fun!
got in some good climbing and was railing the descents rocking out to some old school jimmy eat world. riding for fun!
1 PM
Strength/Core (RU Strength Class) 45:00 [4]
Game on... james 2.0 starts today. back in the gym. NO BS'ing. I want to pack on some muscle between now and january to be more ready than every to train for IMTX.
going to try to start getting there midday. helps a lot mentally and physically.
solid, hard session.
3 rounds.
push up/squat matrix
arm - curl,kickback,press matrix
lunge/press matrix
TRX Pull Ups
stretch cord swim pulls
then gnar core routine. spent.
going to try to start getting there midday. helps a lot mentally and physically.
solid, hard session.
3 rounds.
push up/squat matrix
arm - curl,kickback,press matrix
lunge/press matrix
TRX Pull Ups
stretch cord swim pulls
then gnar core routine. spent.
6 PM
Note
stoked to get back in the gym for a hard session today... but i am kind of floating right now. no real goals or race targets. trying to just take the month of august as it comes and not force anything. was going to run this evening but bagged it to hang out with beth and relax... and watch the 1st place pads.
cross is coming up but it's a series of races... and i know i will be ready to race and want to get faster as the season goes on so planning on just upping the intensity a tad with group rides and just riding as much as possible... but no structure.
really considering silverman half on 11/7 as next "target'. I have a meeting with dirk on wednesday to see what he thinks about coaching me and my goals. will be interesting.
big things and changes are coming in my future across all fronts and really excited. ready to really step up my game training, racing, work, and life-wise. game on!
cross is coming up but it's a series of races... and i know i will be ready to race and want to get faster as the season goes on so planning on just upping the intensity a tad with group rides and just riding as much as possible... but no structure.
really considering silverman half on 11/7 as next "target'. I have a meeting with dirk on wednesday to see what he thinks about coaching me and my goals. will be interesting.
big things and changes are coming in my future across all fronts and really excited. ready to really step up my game training, racing, work, and life-wise. game on!