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Training Log Archive: Grandpa Jameson

In the 7 days ending Dec 12, 2010:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	9:11:55	146.18	(15.9/h)	235.25	(25.6/h)	6090
	Running	5	3:47:11	29.8	(7:37)	47.96	(4:44)	4072
	Swimming	4	3:25:00	6.45	(31:47)	10.38	(19:45)
	Cycling-MTB	1	2:05:08	23.81	(11.4/h)	38.32	(18.4/h)	1296
	Strength/Core	2	1:15:00
	Total	16	19:44:14	206.24		331.91		11458
averages - sleep:7.5

4:12

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Sunday Dec 12, 2010 #

Note
slept:6.25

10-445. awesome night hanging out with friends... not as much sleep as I would have wanted... but... we worth it. lets race.

7 AM

Running warm up/down (warm up) 21:34 [2] 2.43 mi (8:52 / mi) +415ft 7:38 / mi
shoes: Brooks Cascadia (red)

jogged from car to registration. then did the starting climb and then made sure run hard downhill before start... first downhill in these races has always "shocked" my quads...

8 AM

Running (RACE!) 1:10:40 [5] 10.27 mi (6:53 / mi) +1999ft 5:49 / mi

Solid race. made my move about half way up the initial climb before aid station and got away. really pushed the second climb and was way off the front until the final mile. some guy was chasing me down.... hard to believe... I had a 5 minute lead at around the 6 mile mark.

not sure if he cut the course or i was just chillen too much... but I was running 6:30's on the rolling course... who knows! stoked to get the win and to have beth & slamo out on the course and to see art... Team DC!!

C • no mercy 2

11 AM

Cycling-Road (Active Recovery - R1) 1:13:35 [2] 17.05 mi (13.9 mph) +535ft

perfect day!!!! just what i needed post race... beth and rode super EZ down del mar and back before bolts game.

Saturday Dec 11, 2010 #

Note
slept:8.5

930-6

in bed nice and early... tired..

7 AM

Swimming (masters) 1:00:00 [3] 1.93 mi (31:05 / mi)

IM training has officially begun... saturday morning masters will be a key workout before heading out on the bike!!

3400 scy

200 swim
6 x 50 drill/swim
8 x 50 descend (1-4,5-8)

2 rounds(no break):
3 x 100 b+5
200 base

2 rounds(no break):
3 x 100 base
200 base

1 round: (pull w/ paddles)
3 x 100 b-5
200 base....

time to eat and RIDE!!

C • oh yeah! 1

9 AM

Cycling-Road (Endurance - R1) 3:07:43 [3] 49.75 mi (15.9 mph) +1493ft
ahr:125 max:157

after breakie...

beth and I met up with Bryan and one of his athletes and we just cruisde north up the coast and on to the base and back. I felt GREAT... love my new bike... it has me really excited to race. Kept the effort "endurance" paced but put my head down a couple time and just took off... i wanted to hammer.

Friday Dec 10, 2010 #

Note
slept:7.75

930-515. up early to study & swim & study... then take exam.

7 AM

Swimming (Endurance - S1) 45:00 [3] 1.42 mi (31:42 / mi)

solo sesh. 2500 scy. kept it mellow and just loosened the body up.

200 swim
6 x 50 swim
4 x 150 (50k, 50 dr, 50 sw)
4 x 125 swim

pull set with paddles:
100-200-300-200-100

11 AM

Cycling-MTB (Endurance - R1) 2:05:08 [3] 23.81 mi (11.4 mph) +1296ft
ahr:132 max:158

R1
Endurance
3:00
65 - 70%
70 - 90 FLAT

Loving it! Nailed another Cisco cert exam and then headed for hodges for some offroad brick action. didn't have time for 3 hours but just had a lot of fun ripping the single track and keeping it mellow.

standart "mellow" loop + HV singletrack out and back... GOOD TIMES!

1 PM

Running (Endurance - R1) 30:53 [3] 4.02 mi (7:41 / mi) +333ft 7:07 / mi
ahr:156 max:166 shoes: Brooks Cascadia (red)

L1
Endurance
0:30
<75%

T-run on the trails... can't wait to start doing my long runs out there. mellow and rolling. HR was up a bit, legs sore from RU, and I was starving!!!.... got it done.... and then home to work my face off!!!

Thursday Dec 9, 2010 #

Note
slept:8.0

930-530. up early to study & run... and then meetings & and a crap load of work.

7 AM

Running hills (Power - L4) 1:04:04 [4] 8.05 mi (7:58 / mi) +1325ft 6:53 / mi
ahr:148 max:177 shoes: Nike Vomero 5 - 3

L4
Power
2 x 3' / 5' on 4 - 6% Hill
82%+/- 2%

doing work... felt VERY good from the first step. cold & cruising. EZ running before and after intervals. all done on Encinitas Ranch trails

Interval #1
2:55, .29 miles, 212 ft of climbing, AVG HR: 166, MAX HR 177

Interval #2
3:06, .30 miles, 218 ft of climbing, AVG HR: 171, MAX HR 177

hill intervals were not "hard". all about power & strength. love having a plan and not thinking!

3 PM

Strength/Core (RU Strength Session) 1:00:00 [5]

Total beat down at RU today. Solid crew. Worked with the Trevor and Leslie... always keep me honest. still increasing weight when I can.

A lot of lower body today and then some agility and core work after 3 rounds... tomorrow should be interesting.

C • beat down for sure 1

Wednesday Dec 8, 2010 #

Note
slept:7.75

930-515. off to masters....

6 AM

Swimming intervals (Masters) 1:05:00 [3] 1.96 mi (33:10 / mi)

well that just happened... first masters sesh in 6+ months, and probably only 5th in last 2 years! Stoked I went. had fun and its was actually. started in lane 5 and will probably stay there and build some endurance and work on form and then start moving up, crushing dreams in January.

3450 scy

100 swim
100 kick
100 drill
17x50 - 4 beat kick w/ fins

mainset - straight through, no breaks
5x100 base +5
5x100 base
5x100 base -5

4x50 kick recovery

pull set w/ paddles
50-100-150-150-100-50

booyah!

1 PM

Cycling-Road (Speed - R3) 3:07:07 [3] 52.86 mi (16.9 mph) +3002ft
ahr:141 max:175

the SHIV is a murder WEAPON!

from Urban Dictionary:
1) Slang for a knife or any other small cutting/stabbing weapon, often homemade; think inmates with sharpened toothbrushes.
2) The act of utilising the aforementioned small cutting/stabbing weapon to cut/stab someone.
"I'ma shiv you, bitch!"

R3
Speed
3 x 15 / 20
82 to 84%
75

C • haha 1

Tuesday Dec 7, 2010 #

Note
slept:7.25

10-515. feeling good. still tightness in calves but nothing major.

5 AM

Running (Active Recovery - L1) 40:00 [2] 5.03 mi (7:57 / mi)
shoes: Nike Vomero 5 - 3

AR run. decided to do in on the tready this morning to keep it super EZ and have the ability to stop if i wasn't feeling it.

started out at 8:30 pace and worked down to 7:30 paces... descending 15" every 5 minutes. legs loosened up and started to feel good. perfect recovery run.

6 AM

Strength/Core (YMCA) 15:00 [3]

quick upperbody and core sesh before getting in the pool while waiting for masters to end.

3 rounds:
100 various crunches on ball
then all on bosu:
15 overhead tri ext
30 (15 ea arm) dumbbell curl
15 lat shoulder raises
20 push ups

7 AM

Swimming (Recovery - S1) 35:00 [2] 1.14 mi (30:42 / mi)

recovery swim. everything super EZ. Masters tommorrow!!

2000 scy

500 swim
300 kick
300 drill
8 x 50 swim
400 pull w/ paddles

Monday Dec 6, 2010 #

3 PM

Cycling-Road (Active Recovery - R1) 1:43:30 [2] 26.52 mi (15.4 mph) +1060ft
slept:7.0

super mellow recovery spin after driving back from Vegas and A LOT of work.... frying my brain!!!

legs felt good. tightness in calves but that's about it.

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