Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 23, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jan 23, 2011 #
Note
slept:8.0
945-545. up without alam. still got some snot in my nose... ever since the massage on friday. rest of body feels good including neck and back after all the aero time yesterday.
Running (Endurance - L1) 1:48:17 [3] 13.83 mi (7:50 / mi) +561ft 7:32 / mi
ahr:142 max:158 shoes: Nike Vomero 5 - 3
L1 AM
Endurance
1:45
<75%
good long run to start the day. ez run for me. just sticking to the plan and keeping the HR below 150. ran down the coast through encinitas and then an out and and back through san elijo lagoon, then back up the coast through cardiff. had to hold my self back in the lagoon. i was feeling good and wanted to rip it.... but didn't.
took the climbs super mellow, keeping the HR down... pace definitely suffered a bit but not a worry.
finished as strong as i started.
time to eat & ride!
Endurance
1:45
<75%
good long run to start the day. ez run for me. just sticking to the plan and keeping the HR below 150. ran down the coast through encinitas and then an out and and back through san elijo lagoon, then back up the coast through cardiff. had to hold my self back in the lagoon. i was feeling good and wanted to rip it.... but didn't.
took the climbs super mellow, keeping the HR down... pace definitely suffered a bit but not a worry.
finished as strong as i started.
time to eat & ride!
9 AM
Cycling-Road (Endurance - R1) 5:00:00 [3] 88.0 mi (17.6 mph) +3125ft
ahr:133 max:159
R1
Endurance
5:00
65%
another long one... rolled our around 930 and we met up with dirk and kristen and headed north. another PERFECT day and i was feeling good. rolled inland and up to oside bike path. i was just spinning the climbs and keeping the HR in check.
felt good all day and the best after the turn around in san clemente. steady efforts all day. really stoked to feel this good after swim/ride yesterday and run this morning....
Endurance
5:00
65%
another long one... rolled our around 930 and we met up with dirk and kristen and headed north. another PERFECT day and i was feeling good. rolled inland and up to oside bike path. i was just spinning the climbs and keeping the HR in check.
felt good all day and the best after the turn around in san clemente. steady efforts all day. really stoked to feel this good after swim/ride yesterday and run this morning....
Saturday Jan 22, 2011 #
Note
slept:8.5
930-6. neck was a little sore waking... probably from massage yesterday.
7 AM
Swimming (Masters) 1:15:00 [3] 2.33 mi (32:11 / mi)
ok swim... a bunch of sandbaggers in the lane... just got through it.
4100 scy
300 swim
300 kick
100 drill
3 x 50 - 2 x 75 - 3 x 100
3 x 50 - 2 x 75 - 4 x 100
3 x 50 - 2 x 75 - 5 x 100
3 x 50 - 2 x 75 - 4 x 100 (pull w/ paddles)
3 x 50 - 2 x 75 - 3 x 100 (pull w/ paddles)
4100 scy
300 swim
300 kick
100 drill
3 x 50 - 2 x 75 - 3 x 100
3 x 50 - 2 x 75 - 4 x 100
3 x 50 - 2 x 75 - 5 x 100
3 x 50 - 2 x 75 - 4 x 100 (pull w/ paddles)
3 x 50 - 2 x 75 - 3 x 100 (pull w/ paddles)
9 AM
Cycling-Road (Endurance - R1) 5:03:00 [3] 90.5 mi (17.9 mph) +5056ft
ahr:142 max:165
another good long ride. rolled out from home with beth, weeger, trevor, lesley, & caroline.
solid router and pretty steady riding throughout, nothing hard.
http://www.gmap-pedometer.com/?r=4246764
lost trevor & weeger after descending scripps poway pkwy.. bummer. beth caroline and I hammered home.
used EFS liquid shot for the first time and really like it. really consistent energy throughout the ride, no dips. started taking it in at 1:45 and took a swig every :45.
ready to back it up tomorrow...
solid router and pretty steady riding throughout, nothing hard.
http://www.gmap-pedometer.com/?r=4246764
lost trevor & weeger after descending scripps poway pkwy.. bummer. beth caroline and I hammered home.
used EFS liquid shot for the first time and really like it. really consistent energy throughout the ride, no dips. started taking it in at 1:45 and took a swig every :45.
ready to back it up tomorrow...
C • EFS 1
Friday Jan 21, 2011 #
Note
slept:8.5
845-520. configuring firewalls before heading out on the bike...
6 AM
Cycling-Road hills (Hill Pyramid - R4) 2:13:48 [4] 33.6 mi (15.1 mph) +3789ft
ahr:145 max:185
secret german code:
R4 PM
Hill Pyramid
20 - (6/12/6) - 10 - (6/12/6) - 10
70% - (85%/80%/85%) - 60% - (88%/83%/88%) - 70%
90 Flat - (70/60/70 all on hill) -90 Flat - (70/60/70 all on hill) - 90 Flat
headed out in the dark and it was WAY colder than it's been... hands were frozen even with gloves. headed straight for san elijo and knocked out the intervals doing the "double peak" climb. HRM acted up descending down to melrose... was showing 254 and then dropped back down to 120's right before interval. time to change battery.
the climb came up a bit short but the effort was there... best effort.
#1 - 21:02, 3.62 miles, 1,198 ft of climbing, avg HR: 164, max HR: 177, avg CAD: 62
#2 - 20:36, 3.61 miles, 1,165 ft of climbing, avg HR: 169, max HR: 185, avg CAD: 64
tough climbs. want to knock this out sub 20 soon. finished up cruising up to carlsbad and then home on el camino.
R4 PM
Hill Pyramid
20 - (6/12/6) - 10 - (6/12/6) - 10
70% - (85%/80%/85%) - 60% - (88%/83%/88%) - 70%
90 Flat - (70/60/70 all on hill) -90 Flat - (70/60/70 all on hill) - 90 Flat
headed out in the dark and it was WAY colder than it's been... hands were frozen even with gloves. headed straight for san elijo and knocked out the intervals doing the "double peak" climb. HRM acted up descending down to melrose... was showing 254 and then dropped back down to 120's right before interval. time to change battery.
the climb came up a bit short but the effort was there... best effort.
#1 - 21:02, 3.62 miles, 1,198 ft of climbing, avg HR: 164, max HR: 177, avg CAD: 62
#2 - 20:36, 3.61 miles, 1,165 ft of climbing, avg HR: 169, max HR: 185, avg CAD: 64
tough climbs. want to knock this out sub 20 soon. finished up cruising up to carlsbad and then home on el camino.
3 PM
Running tempo (Tempo - L2) 1:00:56 [4] 8.07 mi (7:33 / mi) +771ft 6:55 / mi
ahr:154 max:181 shoes: Nike Vomero 5 - 3
L2 AM
Tempo
15:00
86%
Half Marathon Pace or Faster
same course as last week and stared the interval in the same spot, just not as much of a cool down... saving for the weekend.
Tempo interval:
15:01, 2.36 miles, 221 ft of climbing
avg pace: 6:22
best pace: 5:08
avg HR: 173
max HR: 181
felt really good once i got warmed up. worked the climbs and kept the HR up. didn't feel smashed after interval... cruised home super mellow.
Tempo
15:00
86%
Half Marathon Pace or Faster
same course as last week and stared the interval in the same spot, just not as much of a cool down... saving for the weekend.
Tempo interval:
15:01, 2.36 miles, 221 ft of climbing
avg pace: 6:22
best pace: 5:08
avg HR: 173
max HR: 181
felt really good once i got warmed up. worked the climbs and kept the HR up. didn't feel smashed after interval... cruised home super mellow.
5 PM
Note
adjustment and massage.
way overdue. felt good. may start looking for a new place to get some more sport specific massages.
way overdue. felt good. may start looking for a new place to get some more sport specific massages.
Thursday Jan 20, 2011 #
Note
slept:8.5 weight:142lbs
9-530. up without alarm, rested, and not feeling to beat up from run yesterday.
7 AM
Cycling-Road (Active Recovery - R1) 2:35:55 [2] 41.6 mi (16.0 mph) +2313ft
ahr:130 max:169
EZ recovery spin with bryan. met him at nytro and just rolled the swami's loop. nothing hard. legs feeling good and ready for a brutal next 4 days.
3 PM
Strength/Core (RU Functional Strength) 45:00 [4]
small crew. got it done.... beth dissed me so i worked with tatiana.
5 PM
Running (Active Recovery - L1) 31:58 [2] 4.05 mi (7:54 / mi) +165ft 7:36 / mi
shoes: Nike Vomero 5 - 3
mellow run down through leucadia after getting home from RU. running is feeling better with each session... then next couple of days will be a pretty big test!
Wednesday Jan 19, 2011 #
Note
slept:8.0
9-5. in bed a 830, asleep by 9. trying to make that the norm.
decided to get up and knock out swim... more productive day that way.
decided to get up and knock out swim... more productive day that way.
6 AM
Swimming (Masters) 1:15:00 [3] 2.44 mi (30:44 / mi)
solid endurance session. just cruising today.
4300 scy
300 swim
300 kick
5 x 50 kick/swim
5 x 50 drill/swim
10 x 100 b
300-200-100 b+5
100-200-300 b
pullset w/ paddles
5 x 50
5 x 100
5 x 50
4300 scy
300 swim
300 kick
5 x 50 kick/swim
5 x 50 drill/swim
10 x 100 b
300-200-100 b+5
100-200-300 b
pullset w/ paddles
5 x 50
5 x 100
5 x 50
12 PM
Running hills (Power - L4) 1:24:07 [4] 10.28 mi (8:11 / mi) +1276ft 7:19 / mi
ahr:149 max:185 shoes: Nike Vomero 5 - 3
L4 AM
Power
10 x 1:00 sec on 10 to 12 % Hill. Start every 4 Min
NO HR Applicable. MAX effort on 1:00 sec
ass kicker! jogged to backside for encinitas ranch and go to work. long hard session, but felt strong throughout. hill works are a lot easier than running tempo.
finished the workout with EZ jogging home. first run with Forrunner 110. love it...nice and simple.
pretty pictures.
Power
10 x 1:00 sec on 10 to 12 % Hill. Start every 4 Min
NO HR Applicable. MAX effort on 1:00 sec
ass kicker! jogged to backside for encinitas ranch and go to work. long hard session, but felt strong throughout. hill works are a lot easier than running tempo.
finished the workout with EZ jogging home. first run with Forrunner 110. love it...nice and simple.
pretty pictures.
Tuesday Jan 18, 2011 #
Note
slept:8.0
9-5.
feeling good after a "mellow" day yesterday. the only "hard" was RU... and it was a beatdown...
i got my next 2 weeks from dirk..email titled: "See if you can handle the heat"
exactly why I wanted him to coach me... i'm scared!
feeling good after a "mellow" day yesterday. the only "hard" was RU... and it was a beatdown...
i got my next 2 weeks from dirk..email titled: "See if you can handle the heat"
exactly why I wanted him to coach me... i'm scared!
6 AM
Cycling-Road intervals (Power - R4) 2:10:43 [4] 36.0 mi (16.5 mph) +1965ft
ahr:130 max:191
R4 AM
Power
10 x 1 min / 3 min
Start w 20 sec mod/fast, than 20 sec fast, plus 20 sec all out
90 to 110 / 90
another rad morning on the bike. pretty shocked with how good i felt from the start. was feeling the workout from RU yesterday this morning when i got out of bed. key to get this done early before the DOMS really sets in... yesterday's session was brutal on the legs.
nailed all the intervals and could have knocked out a lot more... the rest of the ride was just cruising on the coast.
Power
10 x 1 min / 3 min
Start w 20 sec mod/fast, than 20 sec fast, plus 20 sec all out
90 to 110 / 90
another rad morning on the bike. pretty shocked with how good i felt from the start. was feeling the workout from RU yesterday this morning when i got out of bed. key to get this done early before the DOMS really sets in... yesterday's session was brutal on the legs.
nailed all the intervals and could have knocked out a lot more... the rest of the ride was just cruising on the coast.
Monday Jan 17, 2011 #
Note
slept:8.5
840-510. another early night too bed... grandpa style.
recovery-ish day.... looking forward to getting out in the sun again today.
recovery-ish day.... looking forward to getting out in the sun again today.
6 AM
Swimming (Masters) 1:10:00 [3] 1.99 mi (35:10 / mi)
great start to the week. Felt good in the water and led the lane quite a bit.
3500 scy
300 swim
200 kick
fin set:
4 x 75 (50 swim/25 kick hard)
2 x 150 (100 swim/50 kick hard)
300 (200 swim/100 kick hard)
2 x 150 (100 swim/50 kick hard)
4 x 75 (50 swim/25 kick hard)
MLK day set:
8 x 100 (2 x IM Free, Free, IM by 100)
300 swim b+5
6 x 100 b
100 cd
3500 scy
300 swim
200 kick
fin set:
4 x 75 (50 swim/25 kick hard)
2 x 150 (100 swim/50 kick hard)
300 (200 swim/100 kick hard)
2 x 150 (100 swim/50 kick hard)
4 x 75 (50 swim/25 kick hard)
MLK day set:
8 x 100 (2 x IM Free, Free, IM by 100)
300 swim b+5
6 x 100 b
100 cd
11 AM
Cycling-Road (Active Recovery - R1) 1:35:17 [2] 24.7 mi (15.6 mph) +1151ft
ahr:124 max:151
epic day... felt like summer. super mellow spin to torrey pines... just getting the blood flowing. Pure recovery...
12 PM
Running (Active Recovery - L1) 33:15 [2] 4.12 mi (8:04 / mi) +784ft 6:50 / mi
shoes: Nike Lunar Elite+ 2
second half of "recovery brick". Hot run through encinitas ranch. held way back on hills. rolling.
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [5]
super hard session, worked solo, small crew... sweating my face. still very motivated in the gym!