Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 9, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Jan 9, 2011 #
Note
slept:8.0
1020-620.
feeling good... like i barely did anything yesterday.
feeling good... like i barely did anything yesterday.
8 AM
Cycling-MTB (Endurance - R1) 4:00:53 [3] 43.64 mi (10.9 mph) +2854ft
ahr:130 max:175
R1
Endurance
4:00
65%
90 - 100 RPM
another good aerobic ride out at hodges... big crew! trevor, adam, lesley len, dave, & 2 of the lesley's athletes. pace was pretty steady and got to ride some new stuff.
time flew by... stoked to get this ride in on the dirt.
Endurance
4:00
65%
90 - 100 RPM
another good aerobic ride out at hodges... big crew! trevor, adam, lesley len, dave, & 2 of the lesley's athletes. pace was pretty steady and got to ride some new stuff.
time flew by... stoked to get this ride in on the dirt.
1 PM
Running (Endurance - L1) 1:27:29 [3] 10.65 mi (8:13 / mi) +1047ft 7:31 / mi
ahr:150 max:179 shoes: Nike Air Pegasus+ 27
L1
Endurance
1:30
75%
mellow run on the trails at hodges after ride with trevor, adam, & lesley. stoked they "get it". Just mellow and talking the whole time.
pretty tired at the beginning but came around. good run.
Endurance
1:30
75%
mellow run on the trails at hodges after ride with trevor, adam, & lesley. stoked they "get it". Just mellow and talking the whole time.
pretty tired at the beginning but came around. good run.
Saturday Jan 8, 2011 #
Note
slept:8.5
930-6. going big on a friday night!
need more sleep... i am getting soft.
need more sleep... i am getting soft.
7 AM
Swimming intervals (Masters) 1:00:00 [3] 2.1 mi (28:34 / mi)
doing work... good set. hux coaching. swimming with beth on my feet... good times. love knocking these sessions out before getting on the bike.
3700 scy
300 swim
200 kick
3 x 300 base
5 x 25 choice - pull
3 x 250 base
5 x 25 choice - pull
3 x 200 base
5 x 25 choice - pull
3 x 200 base
5 x 25 choice - pull w/paddles
3 x 150 base - pull w/paddles
5 x 25 choice - pull w/paddles
3700 scy
300 swim
200 kick
3 x 300 base
5 x 25 choice - pull
3 x 250 base
5 x 25 choice - pull
3 x 200 base
5 x 25 choice - pull
3 x 200 base
5 x 25 choice - pull w/paddles
3 x 150 base - pull w/paddles
5 x 25 choice - pull w/paddles
9 AM
Cycling-Road (Endurance - R1) 3:39:05 [3] 60.87 mi (16.7 mph) +3799ft
ahr:144 max:181
R1
Endurance
3:00
65 tp 70%
90 - 100 RPM
swami's loop reverse, san elijo climb, up through carlsbad, back down coast to cardiff sbucks, then home.
big crew rolling out of nytro... didn't last long. group split heading through RSF. a lot of solid steady work. let the guys get a way hammering up the climb. i felt good but trying to stick to the plan. i did throwdown a couple of hard efforts but kept them short, plenty of recovery.
good ride and easing in the long stuff.
Endurance
3:00
65 tp 70%
90 - 100 RPM
swami's loop reverse, san elijo climb, up through carlsbad, back down coast to cardiff sbucks, then home.
big crew rolling out of nytro... didn't last long. group split heading through RSF. a lot of solid steady work. let the guys get a way hammering up the climb. i felt good but trying to stick to the plan. i did throwdown a couple of hard efforts but kept them short, plenty of recovery.
good ride and easing in the long stuff.
Friday Jan 7, 2011 #
Note
slept:8.75
930-615.
decided to swim solo and take it easy. up early to get some work done before heading to the pool. stoked it's Friday with BIG/FUN weekend on tap.
decided to swim solo and take it easy. up early to get some work done before heading to the pool. stoked it's Friday with BIG/FUN weekend on tap.
7 AM
Swimming (YMCA) 1:00:00 [3] 1.99 mi (30:09 / mi)
glad i decided to bag masters and just swim on my own this morning. extra sleep is good and I just worked on form/drills and strength.
3500 scy
1000 swim, ez, alt breathing
4 x 150 (50k, 50dr, 50sw)
8 x 50
- odd - fast
- even - 25 head up/25 ez
8 x 125 pull w/ paddles
3 x 100 (back,free,breast,free by 25)
200 kick
3500 scy
1000 swim, ez, alt breathing
4 x 150 (50k, 50dr, 50sw)
8 x 50
- odd - fast
- even - 25 head up/25 ez
8 x 125 pull w/ paddles
3 x 100 (back,free,breast,free by 25)
200 kick
2 PM
Running intervals (Speed - L3) 1:05:37 [4] 8.9 mi (7:22 / mi) +1645ft 6:16 / mi
ahr:157 max:191 shoes: Nike Air Pegasus+ 27
L3 PM
Speed
8 x 1:00 on flat road w 3 min easy Jog
96%
Don't run on Track!
another beatdown handed down from the dirkinator. had to sneak this in last minute to make it back before con call. ran a pretty hilly loop in encinitas ranch. the trails are in good shape.
started feeling sluggish... probably from the week of smashing myself.
15 min warm up and then knocked out the intervals. i was able to get the HR up and felt quicker with each one. definitely not an easy workout.
made it home just in time for meeting...
Speed
8 x 1:00 on flat road w 3 min easy Jog
96%
Don't run on Track!
another beatdown handed down from the dirkinator. had to sneak this in last minute to make it back before con call. ran a pretty hilly loop in encinitas ranch. the trails are in good shape.
started feeling sluggish... probably from the week of smashing myself.
15 min warm up and then knocked out the intervals. i was able to get the HR up and felt quicker with each one. definitely not an easy workout.
made it home just in time for meeting...
Thursday Jan 6, 2011 #
Note
slept:8.5 weight:143lbs
930-6
woke up just after 6 to beth doing working on the trainer...
woke up just after 6 to beth doing working on the trainer...
8 AM
Cycling-Road intervals (Speed - R3) 2:31:57 [4] 43.62 mi (17.2 mph) +2539ft
ahr:143 max:185
R3 AM
Speed
2 x (3 x 3 min / 9 min) 15 between Sets
88 to 92%
75
met bryan at Nytro at 8 and we hit the swmais/elfin loop.
Started the 3 minutes intervlas once we hit melrose, heading in SE. Another hard session. Stoked bryan was out there to push. me. Got my HR up into the 180's during every interval. finished up with some easy spinning up the coast.
feels good to be working hard and just following the plan.
Speed
2 x (3 x 3 min / 9 min) 15 between Sets
88 to 92%
75
met bryan at Nytro at 8 and we hit the swmais/elfin loop.
Started the 3 minutes intervlas once we hit melrose, heading in SE. Another hard session. Stoked bryan was out there to push. me. Got my HR up into the 180's during every interval. finished up with some easy spinning up the coast.
feels good to be working hard and just following the plan.
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
got to RU early to get in some stretching and time with the foam roller... then total beatdown. super hard session... beth was my partner, good times!
Wednesday Jan 5, 2011 #
Note
slept:9.25
930-645. great sleep. mellow day. just a swim.... and a lot of work.
12 PM
Swimming intervals (Masters) 1:05:00 [4] 2.27 mi (28:38 / mi)
definitely made the right call sleeping and hitting noon masters. knocked a bunch of work and then cruised to the pool.... kind of nice just having a swim on the schedule today....
4000 scy
300 swim
300 kick
4 x 100 b+10
4 x 100 b+5
4 x 100 b
4 x 50 5 sec rest
4 x 100 b
4 x 200 b+5
4 x 100 b
4 x 50 5 sec rest
really good swim for me. lane 4 again. started mainset in 4th position and then fools blew up after the 50's & 100's. Moved to second at the start of the 200's and stayed. felt strong and we swimming (for me). 100's on 1:20, 200's on 2:40-5.
4000 scy
300 swim
300 kick
4 x 100 b+10
4 x 100 b+5
4 x 100 b
4 x 50 5 sec rest
4 x 100 b
4 x 200 b+5
4 x 100 b
4 x 50 5 sec rest
really good swim for me. lane 4 again. started mainset in 4th position and then fools blew up after the 50's & 100's. Moved to second at the start of the 200's and stayed. felt strong and we swimming (for me). 100's on 1:20, 200's on 2:40-5.
Tuesday Jan 4, 2011 #
Note
slept:7.75
915-5. early ride. gnar day of work. hoping for an evening run.
6 AM
Cycling-Road intervals (Power - R4) 1:46:39 [4] 30.0 mi (16.9 mph) +1483ft
ahr:143 max:189
R4 AM
Power
2 x (10 x 30 sec / 2 min) 10 between Sets
NO HR Applicable. MAX effort on 0:30 sec
60/90 to 100
on it early. rolled out must before 6... DARK & WET. Hood loop.
this workout looked a lot easier on paper. 30 sec all out intervals @ 60 rpms are hard. went hard as I could. some recoveries were longer/shorter based on terrain.
total different approach for me this early on. starting first week of build towards IM with all out/power workouts. i like it.
Power
2 x (10 x 30 sec / 2 min) 10 between Sets
NO HR Applicable. MAX effort on 0:30 sec
60/90 to 100
on it early. rolled out must before 6... DARK & WET. Hood loop.
this workout looked a lot easier on paper. 30 sec all out intervals @ 60 rpms are hard. went hard as I could. some recoveries were longer/shorter based on terrain.
total different approach for me this early on. starting first week of build towards IM with all out/power workouts. i like it.
4 PM
Running hills (Power - L4) 59:45 [4] 7.82 mi (7:38 / mi) +1625ft 6:23 / mi
shoes: Nike Vomero 5 - 3
L4 PM
Power
10 x 0:30 sec on 10 to 12 % Hill. Start every 2 Min
NO HR Applicable. MAX effort on 0:30 sec
stoked I was able to get this in. got home from work and headed straight out the door. 20 min warm up through downtown encnitas and then did the intervals right down by moonlight beach.
felt good, intervals were hard. 2 x hard "Power" workouts today... smashed.
Power
10 x 0:30 sec on 10 to 12 % Hill. Start every 2 Min
NO HR Applicable. MAX effort on 0:30 sec
stoked I was able to get this in. got home from work and headed straight out the door. 20 min warm up through downtown encnitas and then did the intervals right down by moonlight beach.
felt good, intervals were hard. 2 x hard "Power" workouts today... smashed.
Monday Jan 3, 2011 #
Note
slept:8.25
9-515. wow it's early!
6 AM
Swimming (masters) 1:00:00 [3] 1.9 mi (31:35 / mi)
almost slept in but super stoked i knocked this out instead of waiting for noon... shit hit the fan at work.... busy day!
3350 scy
300 swim
200 kick
4 x 25, 3 x 50
4 x 50, 3 x 100
4 x 100, 3 x 200
4 x 200, 300 pull
3350 scy
300 swim
200 kick
4 x 25, 3 x 50
4 x 50, 3 x 100
4 x 100, 3 x 200
4 x 200, 300 pull
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
big crew today. worked hard.
1 minute at each station. spent.
1 minute at each station. spent.