Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 2, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jan 2, 2011 #
Note
slept:8.75
hitting the trails with trevor today... been way too long.
9 AM
Cycling-MTB (Endurance - R1) 3:18:39 [3] 35.73 mi (10.8 mph) +2221ft
ahr:133 max:176
great day on the trails out at hodges with trevor. trails were in perfect shape... super tacky an fast.
aerobic all day. rode all the single track and did some exploring and there is still more to do.
felt really good on the bike today and just having fun.
aerobic all day. rode all the single track and did some exploring and there is still more to do.
felt really good on the bike today and just having fun.
12 PM
Running (Endurance - L1) 59:37 [3] 7.67 mi (7:46 / mi) +496ft 7:19 / mi
ahr:158 max:173 shoes: Nike Air Pegasus+ 27
t-run
mellow run on the trails after the ride. just cruising and talking the whole time. first run off the bike in a while and felt solid. not fast but the effort was not hard.
mellow run on the trails after the ride. just cruising and talking the whole time. first run off the bike in a while and felt solid. not fast but the effort was not hard.
4 PM
Swimming (Active Recovery - S1) 40:00 [2] 1.25 mi (32:00 / mi)
glad i knocked this out. beth motivated me to hit the pool with her. great to loosen up the body and great ending to the week. very happy with the training that went down over the last 7 days.
2200 scy
400 swim
4 x 150 (50k, 50 drill, 50 swim)
3 x 100 (25 back, 25 free, 25 breast, 25 free)
100-200-300-200-100 pull w/ paddles
2200 scy
400 swim
4 x 150 (50k, 50 drill, 50 swim)
3 x 100 (25 back, 25 free, 25 breast, 25 free)
100-200-300-200-100 pull w/ paddles
Saturday Jan 1, 2011 #
Note
slept:8.0
happy new year. didn't make it til midnight... not a chance.
9 AM
Cycling-Road (Endurance - R1) 4:07:14 [3] 69.39 mi (16.8 mph) +2070ft
ahr:134 max:167
getting 2011 started right...
great day for riding. hit the coast with beth, trevor, matt, & bethany. good times and some solid riding. nothing hard except for trying to hang on to trevor's wheel coming back down the coast.
body and mind are both in good places right now.
great day for riding. hit the coast with beth, trevor, matt, & bethany. good times and some solid riding. nothing hard except for trying to hang on to trevor's wheel coming back down the coast.
body and mind are both in good places right now.
Friday Dec 31, 2010 #
Note
slept:8.5
more good sleep and eating.
9 AM
Running hills (Power - L4) 1:08:54 [4] 8.51 mi (8:06 / mi) +1541ft 6:55 / mi
ahr:152 max:187 shoes: Nike Vomero 5 - 3
L4
Power
4 x 5' / 5' on 4 - 6% Hill
86%+/- 2%
beth i headed to torrey pines to knock this out. cool, clear morning and just rad. super clear....
i love this workout. we warmed up on the trails and the 4 times up the inside of TP. tons of people out, full of motivation. slayed it and felt better each time up... i kind of let the last one get away from me because I was feeling so awesome.
recoveries were ez jogging down and i can definitely tell i have gained a lot of leg strength. felt super solid descending. the pounding didn't take as much out of as it used to.
#1
5:01, .59 miles, 286 ft of climbing, avg HR: 175
#2
5:01, .59 miles, 282 ft of climbing, avg HR: 175
#3
5:02, .60 miles, 267 ft of climbing, avg HR: 175
#4
5:02, .61 miles, 295 ft of climbing, avg HR: 178
Power
4 x 5' / 5' on 4 - 6% Hill
86%+/- 2%
beth i headed to torrey pines to knock this out. cool, clear morning and just rad. super clear....
i love this workout. we warmed up on the trails and the 4 times up the inside of TP. tons of people out, full of motivation. slayed it and felt better each time up... i kind of let the last one get away from me because I was feeling so awesome.
recoveries were ez jogging down and i can definitely tell i have gained a lot of leg strength. felt super solid descending. the pounding didn't take as much out of as it used to.
#1
5:01, .59 miles, 286 ft of climbing, avg HR: 175
#2
5:01, .59 miles, 282 ft of climbing, avg HR: 175
#3
5:02, .60 miles, 267 ft of climbing, avg HR: 175
#4
5:02, .61 miles, 295 ft of climbing, avg HR: 178
12 PM
Swimming (masters) 1:00:00 [3] 1.7 mi (35:18 / mi)
after run I slammed an americano and some food and then we headed to the pool. I was just going to swim ez and loosen up because I was pretty beat from the past few days of training and a lot of swimming.
i felt way better in the water than I did yesterday and it was effortless. i don't know what's going on but i am super stoked on swimming right now.
3000 scy
400 swim
4 x 150 (75k, 50 drill, 25 swim)
2 rounds of:
300
4 x 25
2 x 50
100
4 x 500
then pull set with paddles
300
4 x 25
i felt way better in the water than I did yesterday and it was effortless. i don't know what's going on but i am super stoked on swimming right now.
3000 scy
400 swim
4 x 150 (75k, 50 drill, 25 swim)
2 rounds of:
300
4 x 25
2 x 50
100
4 x 500
then pull set with paddles
300
4 x 25
3 PM
Cycling-Road (Active Recovery - R1) 1:06:08 [2] 17.83 mi (16.2 mph) +676ft
ahr:141 max:172
finished the new years eve trifecta... goodbye 2010!
ez spin down to del mar and back. again... felt awesome, better than i did yesterday.
2011 is going to be NUTS if this keeps up....
ez spin down to del mar and back. again... felt awesome, better than i did yesterday.
2011 is going to be NUTS if this keeps up....
Thursday Dec 30, 2010 #
Note
slept:7.75
good sleep. BIG DAY!
6 AM
Swimming (Masters) 1:00:00 [3] 1.85 mi (32:26 / mi)
up early to swim before riding. cold morning. hard getting in pool.
3250 scy
300 swim
8 x 75
400-300-200-100
300-200-100-50
500 pull w/ paddles
4 x 50 kick
another solid effort and stoked to back up yesterday's swim. definitely some are fatigue from yesterday's swim but that's to be expected. baby steps.
3250 scy
300 swim
8 x 75
400-300-200-100
300-200-100-50
500 pull w/ paddles
4 x 50 kick
another solid effort and stoked to back up yesterday's swim. definitely some are fatigue from yesterday's swim but that's to be expected. baby steps.
8 AM
Cycling-Road intervals (Speed - R3) 3:07:55 [3] 50.36 mi (16.1 mph) +2940ft
ahr:131 max:173
Anniversary/Interval ride!
R3
Speed
2 x 10 / 20
82 to 84%
75
beth and I rolled out and met up with kristen and caroline. cruised down to del mar and back and then hit the swamis loop. knocked out the 2 x 10 min intervals in elfine forest and del dios. took a while to get going, cold, but came around and was feeling great... slaying on the shiv!
R3
Speed
2 x 10 / 20
82 to 84%
75
beth and I rolled out and met up with kristen and caroline. cruised down to del mar and back and then hit the swamis loop. knocked out the 2 x 10 min intervals in elfine forest and del dios. took a while to get going, cold, but came around and was feeling great... slaying on the shiv!
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
BEATDOWN... worked with Bryan... went heavy... getting strong... taking it to a whole new level.
 |
| From Riding/Training Photos |
Wednesday Dec 29, 2010 #
Note
slept:8.25
it's good to be home. decided to skip morning masters and sleep.
8 AM
Running intervals (Speed - L4) 1:00:00 [4] 8.29 mi (7:14 / mi)
shoes: Nike Vomero 5 - 3
L4
Speed
2 x (6 x 100) 2/5
MAX
MORE RAIN!!!
headed to Y to knock this out on the tready. speed workout and supposed to 100's (strides) but hard to pull off on tready. so i changed it up a bit.
20 min mixed warm up, descending pace.
6 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
5 min ez
4 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
ez to get one hour.
felt good and quick. running is coming along....
Speed
2 x (6 x 100) 2/5
MAX
MORE RAIN!!!
headed to Y to knock this out on the tready. speed workout and supposed to 100's (strides) but hard to pull off on tready. so i changed it up a bit.
20 min mixed warm up, descending pace.
6 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
5 min ez
4 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
ez to get one hour.
felt good and quick. running is coming along....
12 PM
Swimming intervals (masters) 1:15:00 [3] 2.37 mi (31:39 / mi)
Longest swim of the year and the best i've felt so far. no fade throughout entire workout, felt super strong, and lead the lane... come see me!
4150 yards
300 swim
200 kick
10 x 75
5 x 200
4 x 50 kick
10 x 100
4 x 50 kick
500 pull w/ paddles
4150 yards
300 swim
200 kick
10 x 75
5 x 200
4 x 50 kick
10 x 100
4 x 50 kick
500 pull w/ paddles
Tuesday Dec 28, 2010 #
Note
slept:6.0
230-830. late night of flying. hitting the bike today... yes!
9 AM
Cycling-Road hills (Hill Pyramid - R4) 3:42:24 [4] 52.53 mi (14.2 mph) +4951ft
ahr:135 max:181
R4
Hill Pyramid
60 - (20/15/10) - 120
70% - (75%/80%/83%) - 70%
90 - (70/60/50) - 90 RPM
so stoked to get out on the bike... BEAUTIFUL day... love living in socal. no place i'd rather be.
hit the road with beth, bryan, bethany, & matt. the plan was to knock out some climbing intervals on San Elijo. warmed up with an hour + on the coast and the hit the climbs. first climb was up double peak and then matt took me up coronado hills for the first time.. gnar steep. third interval was up the backside on twin oaks. then rolled to cardiff with the crew for coffee perfect day.
climb 1 (dbl peak):
23:22, 3.64 miles, 1,194 ft of climbing, avg HR: 157, avg CAD: 69
climb 2 (coronado hills):
14:19, 1.76 miles, 781 ft of climbing, avg HR: 163, avg CAD: 56
climb 3: (twin oaks):
10:01, 1.47 miles, 541 ft of climbing, avg HR: 165, avg CAD: 53
Hill Pyramid
60 - (20/15/10) - 120
70% - (75%/80%/83%) - 70%
90 - (70/60/50) - 90 RPM
so stoked to get out on the bike... BEAUTIFUL day... love living in socal. no place i'd rather be.
hit the road with beth, bryan, bethany, & matt. the plan was to knock out some climbing intervals on San Elijo. warmed up with an hour + on the coast and the hit the climbs. first climb was up double peak and then matt took me up coronado hills for the first time.. gnar steep. third interval was up the backside on twin oaks. then rolled to cardiff with the crew for coffee perfect day.
climb 1 (dbl peak):
23:22, 3.64 miles, 1,194 ft of climbing, avg HR: 157, avg CAD: 69
climb 2 (coronado hills):
14:19, 1.76 miles, 781 ft of climbing, avg HR: 163, avg CAD: 56
climb 3: (twin oaks):
10:01, 1.47 miles, 541 ft of climbing, avg HR: 165, avg CAD: 53
5 PM
Running (Active Recovery - L1) 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Nike Lunar Elite+ 2
quick warm up on tready before knocking a strength session. nothing under 7 min/mile. all about turnover.
6 PM
Strength/Core (YMCA) 20:00 [3]
quick, hard session.
tri set 1.
squats, push up matrix, weighted side bends
tri set 2.
deadlifts, overhead tri ext, dumbbell curls.
booyah... was sweating my face off!
tri set 1.
squats, push up matrix, weighted side bends
tri set 2.
deadlifts, overhead tri ext, dumbbell curls.
booyah... was sweating my face off!
Monday Dec 27, 2010 #
Note
slept:10.0
in bed by 10 and up at 830. banking it. feeling fresh. ready to do some damage in the coming weeks. heading home tonight... may just take today completely off... we'll see how it plays out.
12 PM
Running (Active Recovery - L1) 45:00 [3] 6.41 mi (7:01 / mi)
shoes: Nike Vomero 5 - 3
mellow recovery run on the tready after a morning of eating and hanging out. had some thoughts about running outside but it was super windy and COLD. wiindchill was 8....
legs are feeling refreshed and rejuvenated. ready to get home and get to work. rad vacation... rested. clear mind.
legs are feeling refreshed and rejuvenated. ready to get home and get to work. rad vacation... rested. clear mind.