Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 26, 2010:
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Sunday Dec 26, 2010 #
Note
slept:8.5
epic xmas. more good sleep. long run today and then eagles game in the blizzard!
11 AM
Running tempo (Endurance/Temp - L1/2) 1:00:00 [3] 8.45 mi (7:06 / mi)
shoes: Nike Vomero 5 - 3
L1/2
Endurance/Tempo
15 - 20 - 15
<75% - 84% - 80%
knocked this out on the tready watching the snow come down. blizzard time. felt good and the 20 min tempo interval was fairly easy. all at 1% incline.
Endurance/Tempo
15 - 20 - 15
<75% - 84% - 80%
knocked this out on the tready watching the snow come down. blizzard time. felt good and the 20 min tempo interval was fairly easy. all at 1% incline.
Saturday Dec 25, 2010 #
Note
slept:10.0
good times last night with the family... and another 10+ hours of sleep.
happy holidays....
happy holidays....
2 PM
Running (Endurance - L1) 57:46 [3] 7.85 mi (7:22 / mi) +243ft 7:09 / mi
shoes: Nike Vomero 5 - 3
sightseeing run! after a big breakkie and opening presents headed out with my camera. just ran all over the city taking photos. cold... getting ready to snow.
legs are feeling really good. the running frequency and extra rest are working. should hit january ready to crush dreams on a whole new level.
legs are feeling really good. the running frequency and extra rest are working. should hit january ready to crush dreams on a whole new level.
Friday Dec 24, 2010 #
Note
slept:9.0
sleep machine. solid day of training and EATING my face yesterday. heading out in the cold for a long run... clear and COLD!
right now:
32 degrees & windy. windchill:22!
right now:
32 degrees & windy. windchill:22!
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| From Riding/Training Photos |
11 AM
Running (Endurance - L1) 1:18:07 [3] 10.41 mi (7:30 / mi) +236ft 7:21 / mi
ahr:154 max:218 shoes: Nike Vomero 5 - 3
L1
Endurance
1:15
75% +/-3%
HR monitor was ALL over the place... maybe the batteries are getting low or it was the cold. didn't pay it much attention to it after it said 200 bpm standing at a red light.
mellow endurance run down along the river w/ beth. pretty cold heading out into the wind coming off the water. turned around at 40 minutes and was feeling great... floating. kept the HR in check and just rolled with it.
really focused on cadence on the way back. shooting for 30 left foot strikes in 20 seconds... which is 180 steps/cadence per minute. i was hitting 20-31 consistently.
more secret sauce.
Endurance
1:15
75% +/-3%
HR monitor was ALL over the place... maybe the batteries are getting low or it was the cold. didn't pay it much attention to it after it said 200 bpm standing at a red light.
mellow endurance run down along the river w/ beth. pretty cold heading out into the wind coming off the water. turned around at 40 minutes and was feeling great... floating. kept the HR in check and just rolled with it.
really focused on cadence on the way back. shooting for 30 left foot strikes in 20 seconds... which is 180 steps/cadence per minute. i was hitting 20-31 consistently.
more secret sauce.
12 PM
Strength/Core (core/stretching) 15:00 [2]
quick sesh in condo gym. killed the core & stretched.
Thursday Dec 23, 2010 #
Note
slept:10.0
just over 10 hours of sleep. feels so good to get such good sleep. heading the swim in a bit....
12 PM
Swimming (Endurance - S1) 1:00:00 [3] 1.77 mi (33:54 / mi)
no rush getting out of the house... no plans. relaxing. hit the U of Penn pool at noon. killer gyms and pool.
S1
Endurance
2 x 800 w 2:30 Rest
4 x 200 w 30 sec Rest
(200s w Paddles)
did the whole workout with beth... good times.
did a 600 mixed warm up and then we knocked out the set a prescribed by the dirkinator. on the 800's we did it train stye... taking a turn leading every 100. it made the 800's fly by.
good strong effort. having fun swimming. weird.
S1
Endurance
2 x 800 w 2:30 Rest
4 x 200 w 30 sec Rest
(200s w Paddles)
did the whole workout with beth... good times.
did a 600 mixed warm up and then we knocked out the set a prescribed by the dirkinator. on the 800's we did it train stye... taking a turn leading every 100. it made the 800's fly by.
good strong effort. having fun swimming. weird.
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| From Riding/Training Photos |
1 PM
Running (Active Recovery - L1) 30:00 [4] 4.0 mi (7:30 / mi)
shoes: Nike Vomero 5 - 3
quick tready session on the treadmill before knocking out strength just cruising. all about turnover & cadence.
2 PM
Strength/Core (RU Functional Strength) 45:00 [3]
bryan sent beth and I some workouts to knock over the holiday before we actually get back to RU. we knocked out the first one today. team walsh donig work!!!
Day 1: Alternate between and uppers exercise and a lowers exercise
Uppers:
1. Push Up Matrix (20-30 reps)
2. Dips (10-20) you can use a chair if needed
3. Overhead Press (mini squat to both arms pressing overhead as you stand up) (10-15 reps)
4. Plank on elbows with lower leg kicks alternating (x 1 min plus)
5. Pull ups
Lowers:
1. Squats (deep) into 9 foot positions x 6 in each position
2. Sumo Walk Shuffle 2 R/1L 2 R/1L also known as a forgiver (stay low, make it burn x 1-2 min)
3. Bilateral and Single Leg jumps 10 B, 10R, 10L
4. Step ups 3 ways, forward, side, and x over
5. Squat jumps get low jump high land soft into another squat x 15-20
Abs at the end x 300
Day 1: Alternate between and uppers exercise and a lowers exercise
Uppers:
1. Push Up Matrix (20-30 reps)
2. Dips (10-20) you can use a chair if needed
3. Overhead Press (mini squat to both arms pressing overhead as you stand up) (10-15 reps)
4. Plank on elbows with lower leg kicks alternating (x 1 min plus)
5. Pull ups
Lowers:
1. Squats (deep) into 9 foot positions x 6 in each position
2. Sumo Walk Shuffle 2 R/1L 2 R/1L also known as a forgiver (stay low, make it burn x 1-2 min)
3. Bilateral and Single Leg jumps 10 B, 10R, 10L
4. Step ups 3 ways, forward, side, and x over
5. Squat jumps get low jump high land soft into another squat x 15-20
Abs at the end x 300
Wednesday Dec 22, 2010 #
Note
slept:9.0
welcome to philly... took the red eye last night and got int at 530am est. slept 4 hours of the flight. got to the crib and crashed until noon!!! 9+ hours of sleep. feel awesome.
ready a run/swim/sleep/recovery/party camp with the family.
happy holidays!
ready a run/swim/sleep/recovery/party camp with the family.
happy holidays!
1 PM
Running (Endurance - L1) 1:10:03 [3] 9.13 mi (7:40 / mi) +201ft 7:31 / mi
ahr:146 max:178 shoes: Nike Vomero 5 - 3
L1
Endurance
20min - 3 x 5 at 80% w 5 at 75% - 20min
75% - 80%/75% - 75%
after somei epic sleep, food, & coffee got out the door and headed down to the water. endurance interval workout. very manageable and not hard. beautiful day. clear and cold... i love running on the east coast all bundled up... rocky style!
knocked out the intervals and was just cruising and talking with beth during the warm-up, recoveries, and cool down. dirk has us on the same exact plan right now so it's awesome. doing work together!
Endurance
20min - 3 x 5 at 80% w 5 at 75% - 20min
75% - 80%/75% - 75%
after somei epic sleep, food, & coffee got out the door and headed down to the water. endurance interval workout. very manageable and not hard. beautiful day. clear and cold... i love running on the east coast all bundled up... rocky style!
knocked out the intervals and was just cruising and talking with beth during the warm-up, recoveries, and cool down. dirk has us on the same exact plan right now so it's awesome. doing work together!
Tuesday Dec 21, 2010 #
Note
slept:7.0
up a little late night and today is going to be a busy... flying out tonight to philly. looking to get a way from this rain!
watched this last night... don't ask how... but laughed so hard i was crying... thalifechanga!
watched this last night... don't ask how... but laughed so hard i was crying... thalifechanga!
6 AM
Swimming (Masters) 1:05:00 [3] 1.93 mi (33:41 / mi)
stoked i got this session in... almost bagged it.... swimming is fun right now and i am getting stronger. 4th swim in 4 days and 3 of those were masters sessions. doing work.... but still not pushing it. keeping around an hour and 3000 yards a sesh.
3400 scy
300 swim
100 kick
4 x 50 (25 underwater/25 drill)
4 x 100 build
mainset.
2 x 400 (b+5,b)
4 x 200 (b+5,b,b,b-5)
8 x 100 (2 x b+10, 2 x b-5 x 2) - pull w/paddles
3400 scy
300 swim
100 kick
4 x 50 (25 underwater/25 drill)
4 x 100 build
mainset.
2 x 400 (b+5,b)
4 x 200 (b+5,b,b,b-5)
8 x 100 (2 x b+10, 2 x b-5 x 2) - pull w/paddles
7 AM
Running (Active Recovery - L1) 30:00 [3] 4.27 mi (7:02 / mi)
shoes: Nike Lunar Elite+ 2
tready run after swim. getting a sweat and loosening up. i worked really hard in RU yesterday and was feeling it in the pool and on the tready.
started at 8:30 pace and descended every 2 minutes down to 6 min pace. focusing on turnover/cadence.
started at 8:30 pace and descended every 2 minutes down to 6 min pace. focusing on turnover/cadence.
Monday Dec 20, 2010 #
Note
slept:7.0
relaxing day yesterday. didn't force ride. hopefully i will be able to get out on the bike for a bit today... maybe cx bike to spin. but again not forcing it. heading to philly on tuesday. a break from the bike could be a good thing right now.... MEGA miles start when i get back.
6 AM
Swimming (Masters) 1:05:00 [3] 1.9 mi (34:12 / mi)
monday morning masters... bank it. as much as it sucks to get up early and into a cold pool on monday morning knocking out a solid sesh gets the week off to a great start....
3350 scy
100 swim
100 pull
100 drill
100 kick
5 x 50 kick/swim
200 kick/swim
200 fist drill/swim
200 build
200 mod
mainset:
400 b
6 x 100 descend
300 b
6 x 100 descend
3350 scy
100 swim
100 pull
100 drill
100 kick
5 x 50 kick/swim
200 kick/swim
200 fist drill/swim
200 build
200 mod
mainset:
400 b
6 x 100 descend
300 b
6 x 100 descend
11 AM
Cycling-Trainer (Hill Pyramid - R4) 1:15:00 [3] 22.21 mi (17.8 mph)
R4
Hill Pyramid
20 min, 75% @ 70 rpm
15 min 80% @ 60 rpm
10 min 83% @ 50 rpm
- progressive interval no break between and last 5 minutes of each interval standing, same cadence.
first trainer sesh in LONG time... glad I knocked it out... 20 min mixed warm and then got to work. 45 minutes straight through sweating my face off! loving... and watching some good dvr'd tv! love top chef!
such quality work... need to suck it up and do more interval sessions on the trainer over the next couple of months... game changer!
Hill Pyramid
20 min, 75% @ 70 rpm
15 min 80% @ 60 rpm
10 min 83% @ 50 rpm
- progressive interval no break between and last 5 minutes of each interval standing, same cadence.
first trainer sesh in LONG time... glad I knocked it out... 20 min mixed warm and then got to work. 45 minutes straight through sweating my face off! loving... and watching some good dvr'd tv! love top chef!
such quality work... need to suck it up and do more interval sessions on the trainer over the next couple of months... game changer!
12 PM
Running (Endurance - L1) 46:20 [3] 6.37 mi (7:16 / mi) +556ft 6:43 / mi
shoes: Nike Air Pegasus+ 27
t-run. right after trainer session. was going to hit treadmill or charge outside. rain stopped for a bit so i charged out. down the coast into super strong headwind (20+ mph) and then back on vulcan & some trail, but avoided a lot of the mud.
felt good, rolling, mellow... stoked to get out.
felt good, rolling, mellow... stoked to get out.
3 PM
Strength/Core (RU Strength Class) 1:00:00 [4]
one of the hardest yet... stepping up our game!!! solid crew and a long hard workout. lots of upper & lowerbody, & core. upped the weights. getting stronger!