Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 20, 2011:

	activity	#	time	miles		km		+ft
	Cycling-Road	6	18:58:48	302.14	(15.9/h)	486.25	(25.6/h)	14410
	Running	5	4:00:07	27.63		44.47		1373
	Swimming	4	3:05:00	5.28		8.5
	Strength/Core	2	2:00:00
	Total	17	28:03:55	335.05		539.21		15783
averages - sleep:8.5 weight:136.5lbs

6:38

0:00

» now

Sunday Feb 20, 2011 #

Note
slept:8.8

10-650. solid sleep. gnarly storms. another run,swim,ride day.

8 AM

Swimming (YMCA) 1:00:00 [3] 1.88 mi (31:55 / mi)

killer relaxing morning and not rush. hit the pool with beth before heading out on the bike.

3300 scy

300 swim
300 pul
300 kick
300 drill
6 x 50 build

1000 train
500 pull w/padles
200 pull w/paddles
100 kick

10 AM

Cycling-Road (Endurance - R1) 4:51:52 [3] 81.3 mi (16.7 mph) +4701ft
ahr:127 max:163

killer ride. beth and I rolled out and met up with dirk and then got to work.

good loop with plenty of climbing... a lot harder than yesterday. felt great all day! thank you coca-cola!

finally took a "split" climbing up to ramona.

base of climb to church:
22:45, 5.27 miles, 1,053 ft of climbing
avg/max HR: 153/163
avg/max PWR: 235/389

total for ride:
avg/max PWR: 171/511
norm PWR: 180
kj: 2667

4 PM

Running (Endurance - L1) 46:37 [3] 6.2 mi (7:31 / mi) +258ft 7:14 / mi
ahr:146 max:177 shoes: Nike Vomero 5 - 3

end of a long day! felt great from the start. cruised down to cardiff and back. don't know where the max HR came from... never felt hard. another "pit stop" a mile from home... weird.

legs are feeling better each day running off the bike.

Saturday Feb 19, 2011 #

Note
slept:9.0

9-6. masters and then charging out on the road... supposed to be a break in the weather.

7 AM

Cycling-Road (Endurance - R1) 5:00:00 [3] 80.0 mi (16.0 mph) +2507ft
ahr:124 max:162

so stoked we got this in. bagged masters and decided to head out and ride because it looked like we had a good window of no rain... talked beth into heading out with me and then kristen and matt wanted to join too.. rad.

met up at nytro and rolled up to o'side bike path, almost got killed on 76 bike path, old river rd, camino del ray, 395, deer springs, pmar airport, coast, home. matt and kristen dropped off at 4 hours and beth and I got a bonus hour... in the SUN!

super mellow ride and just logging the miles.

1 PM

Running tempo (Tempo - L2 t-run) 1:00:00 [3] 8.3 mi (7:14 / mi) +303ft 6:59 / mi
ahr:150 max:170 shoes: Nike Vomero 5 - 3

this didn't have to be done off the bike but i wanted to knock it out before the rain and I lost motivation. plan was for a 5k tempo effort but wasn't really feeling it so i compromised.

warmed up ez 2 miles and then ran steady miles 3-7 and felt progressively. after mile 7 just jogged it out to get to an hour.

work... done!

Friday Feb 18, 2011 #

6 AM

Cycling-Road (Endurance - R1) 3:05:35 [3] 47.1 mi (15.2 mph) +2605ft
ahr:124 max:157 slept:7.5

another early morning on the road trying to beat the rain. met up with dirk in cardiff and we decided to head for mt soledad. mellow riding and good talking.. learning a lot! kept it mellow on the climb and just logged the miles.

avg/max PWR: 151/481
norm PWR: 159
kj: 1642

10 AM

Running (Endurance - L1) 32:35 [3] +434ft
ahr:151 max:167 shoes: Nike Vomero 5 - 3

t-run after knocking out some work emails. rand the 4+ mile loop in the ranch reverse... harder that way.

sluggish at the start and stomach was off... "pit stop" 2 miles and then felt much better! just cruising.

1 PM

Swimming (Recovery - S1) 40:00 [2]

went into the office for a bit and then the bossman told us to take off and enjoy a 3.5 day weekend! stoked!

hit the ymca, heater finally fixed, on the way home. just a mellow recovery swim.

2200 scy

300 swim
300 pull
300 kick
300 drill
12x25 fast
500 pull w/ paddles
2 x 100 paddles & fins

Thursday Feb 17, 2011 #

Note
slept:8.0

915-515. taking advantage of a clear day... hitting the bike early & RU this afternoon.

6 AM

Cycling-Road (Endurance - R1) 2:45:17 [3] 43.1 mi (15.6 mph) +3432ft
ahr:129 max:160

stoked to get this in with all the rain on the the way. on it early... earliest i have been on the road in a while.

Just a mellow, endurance paced ride. headed out and climbed double peak and then did the swamis loop and home before 9. perfect.

work my face off time....

avg/max PWR: 168/525
norm PWR: 183
kJ: 1454

1 PM

Swimming (Power/Speed - S3) 50:00 [3] 1.7 mi (29:25 / mi)

heater is still broken at YMCA so headed to the boys & girls club. killer outdoor pools & warm. stoked.

3000 scy
1000 swim
4 x 150 (k,dr,sw)
10 x 50 fast
4 x 125 mod pull w/ paddles
400 cruise pull w/ paddles

3 PM

Strength/Core (RU Functional Strength) 1:00:00 [3]

good work. solid session today. total body and a lot of core.

Wednesday Feb 16, 2011 #

Note
slept:9.5 weight:136lbs

9-630. rainy day... good for sleeping in. trainer sesh & run... indoor fun!

8 AM

Cycling-Road intervals (Power - R3) 1:35:13 [4] 27.34 mi (17.2 mph)
ahr:140 max:166

R3
Power
4 x 12/12 (shortened to 8 mins rest)
165+/3; 280 to 320 watts
60

Trainer sesh! first one, and longest one, in a very long time... and first ride with new power tap. good for motivation.

solid intervals and worked hard... sweating my face. avg watts per interval were right around 230 which i think is good for indoors. usually much high outside & climbing. quality work, but mind numbing.

#1 - 12:00, avg HR: 155, avg PWR: 232
#2 - 12:01, avg HR: 156, avg PWR: 221
#1 - 12:00, avg HR: 159, avg PWR: 231
#1 - 12:00, avg HR: 158, avg PWR: 231

kj: 918
avg/max power: 168/436
norm power: 197

C • trainer 3

3 PM

Running (Speed - L3) 1:05:43 [4] 8.91 mi (7:23 / mi)
ahr:155 max:179 shoes: Nike Vomero 5 - 3

L3
Speed
2 x 1000 @ 3:40/R 5'
8 x 200 Playful fast

finally a break in the rain and got after it. felt good, stomach a little jacked from eating all day but legs were good. didn't hit the track. just ran the intervals fartlek style. down to seaside and back. started raining right when i got home... good timing.

C • raining when you get home 1

Tuesday Feb 15, 2011 #

Note
slept:8.0

845-450. up w/o alarm and feeling rested. ate my face off yesterday.... need gain a couple lbs back.

6 AM

Swimming (Masters - Recovery) 35:00 [3] 1.7 mi (20:35 / mi)

pool heater broken. nightmare. went back home and got wetsuit. cut the set short... over my wetsuit. old and too small and was getting hot... but amazed how much faster i was swimming with WAY less effort.

2000 scy
4 x 50 kick
8 x 50 swim
6 x 100 b+5
4 x 200 b

7 AM

Running (Active Recovery - L1) 35:12 [2] 4.22 mi (8:21 / mi) +378ft 7:41 / mi
shoes: Nike Vomero 5 - 3

jumped out of the pool and knocked out an EZ jog in the ranch. ran in kristen and we jogged a couple miles together. super mellow, but the legs are feeling good after race. only have mild tightness in calves. nothing major.

Monday Feb 14, 2011 #

Note
slept:8.5 weight:137lbs

good sleep and up early to knock out some work before spinning with bryan. the next couple of days should be pretty mellow before another onslaught begins.

8 AM

Cycling-Road (Active Recovery - R1) 1:40:51 [2] 23.3 mi (13.9 mph) +1165ft
ahr:110 max:150

super ez recovery spin with bryan this morning. ate breakkie before but was starving the whole time. good to spin the legs out and chat.

3 PM

Strength/Core (RU Functional Strength) 1:00:00 [2]

Recovery sesh at RU. Long and EZ. a lot of stretching/recovery exercises. just what i needed. feeling skinny and pretty tired after the weekend. need to eat my face off the next couple of days. too early to be at race weight!

« Earlier | Later »