Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 27, 2011:
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Sunday Feb 27, 2011 #
Note
slept:8.75
930-615. great sleep. braving the cold today. riding long with mauricio.
8 AM
Cycling-Road (Endurance - R1) 6:50:30 [3] 115.0 mi (16.8 mph) +7146ft
ahr:129 max:167
Epic day on the bike. cold morning and decided to not swim before and just stay warm and eat a good breakie. dressed perfectly for the weather. met up with mauricio & katya and headed east out santa ysabel.
i didn't feel great the first couple of hours but legs started to come around when we hit the climb to ramona. then it got really fun. climbed out to santa ysabel with snow everywhere. awesome, roads were clear.
got to dudleys/market in santa ysabel had a hot chocolate/coffee and headed for home. kind of sketchy on the 78 with all the snow and the sides of the roads and a lot of cars coming back from playing in the snow.
just kept is steady and kept on the fuel. felt good the rest of the ride. biggest ride of the year and not smashed... but tired.
avg/max PWR: 171/595
norm PWR: 176
kj: 3670
i didn't feel great the first couple of hours but legs started to come around when we hit the climb to ramona. then it got really fun. climbed out to santa ysabel with snow everywhere. awesome, roads were clear.
got to dudleys/market in santa ysabel had a hot chocolate/coffee and headed for home. kind of sketchy on the 78 with all the snow and the sides of the roads and a lot of cars coming back from playing in the snow.
just kept is steady and kept on the fuel. felt good the rest of the ride. biggest ride of the year and not smashed... but tired.
avg/max PWR: 171/595
norm PWR: 176
kj: 3670
Saturday Feb 26, 2011 #
Note
slept:9.0
9-6. good sleep. rain is here. blew off afternoon swim yesterday for happy hour b/c i knew would be an indoor day.
swim & run... ride & yoga?
swim & run... ride & yoga?
7 AM
Swimming (Masters) 1:15:00 [3] 2.4 mi (31:15 / mi)
solid masters session. motivated to swim with the rain coming down. led the lane... doing work.
4200 scy
400 swim
400 kick
8X50 drill/swim
100 b+5
200 b
300 b+5
400 b
2X200 b
2x150 b
2x100 b
2x50 b
100 b+10
200 b+5
300 b
400 b-5
4200 scy
400 swim
400 kick
8X50 drill/swim
100 b+5
200 b
300 b+5
400 b
2X200 b
2x150 b
2x100 b
2x50 b
100 b+10
200 b+5
300 b
400 b-5
10 AM
Running hills (Power - L3) 1:10:54 [4] 8.6 mi (8:15 / mi) +1689ft 6:57 / mi
ahr:142 max:168 shoes: Nike Vomero 5 - 3
my original plan was to knock this out on the tready right after swim, but i forgot my ipod so had to head home... came out of the Y and the skies were clearning. stoked. drove to torrey pines and go to work.
L3 AM
Power
5 x 5'/5' 4% uphill
165+/- 5
easy workout to pull off. just run uphill. felt better as the workout progressed. pretty cold at the start. nice change of pace to run on a saturday instead of heading out for huge ride.
L3 AM
Power
5 x 5'/5' 4% uphill
165+/- 5
easy workout to pull off. just run uphill. felt better as the workout progressed. pretty cold at the start. nice change of pace to run on a saturday instead of heading out for huge ride.
1 PM
Cycling-Road (Endurance - R1) 2:24:08 [3] 38.15 mi (15.9 mph) +1870ft
ahr:124 max:154
came home from run and relaxed a bit before heading out on the bike. just wanted to ride mellow. headed up to B&L to have them true my wheels and then headed south.
rode through carmel valley, santa luz, rsf and then back to the coast for a coffee before heading home. all EZ, just logging some miles and saving A LOT for tomorrow.
avg/max PWR: 159/444
norm PWR: 163
kj: 1260
rode through carmel valley, santa luz, rsf and then back to the coast for a coffee before heading home. all EZ, just logging some miles and saving A LOT for tomorrow.
avg/max PWR: 159/444
norm PWR: 163
kj: 1260
Friday Feb 25, 2011 #
Note
slept:8.0
920-530.... up a little due cereal party with beth!
6 AM
Cycling-Road intervals (Power - R3) 3:14:33 [4] 44.2 mi (13.6 mph) +5860ft
ahr:129 max:177
R3 AM
Power with 60 RPM
30-20-15-10-5-3-2
135-145-155-165-175-185-MAX
Power: 200-220-250-290-320-350-400
Hill pryarmid! Because don't have a hill long enough I just did repeats on san elijo/double peak for right amount of time for each interval. hit the road with mauricio and 630 and headed for san elijo... time to get to work!
4 times up double peak! up until today the most i have ever done is 3 repeats. this one broke me off. 2 repeats from melrose then 2 from elfin. I kept the zones in check as best as I could but had to just roll with terrain. very satisfied with this workout.
#1 - Melrose to dbl peak
25:41, 3.68 miles, 1,227 ft of climbing
avg/max PWR: 208/338
avg/max HR: 141/156
#2 - Melrose to dbl peak
24:04, 3.63 miles, 1,204 ft of climbing
avg/max PWR: 219/331
avg/max HR: 142/158
#3 - elfin to dbl peak
16:38, 2.46 miles, 978 ft of climbing
avg/max PWR: 245/365
avg/max HR: 152/164
#4 - elfin to dbl peak
14:46, 2.47 miles, 978 ft of climbing
avg/max PWR: 277/433
avg/max HR: 162/177
stoked on the intervals. kind of hard to get HR up because it was cold so I would start every interval after descending my hr was in the 80's.... so it took i while to ramp up.
was smashed after last one.... cruised home easy. quality work... tons of climbing in short amount of time.
totals for workout:
avg/max PWR: 175/433
norm PWR: 201
kj: 1789
Power with 60 RPM
30-20-15-10-5-3-2
135-145-155-165-175-185-MAX
Power: 200-220-250-290-320-350-400
Hill pryarmid! Because don't have a hill long enough I just did repeats on san elijo/double peak for right amount of time for each interval. hit the road with mauricio and 630 and headed for san elijo... time to get to work!
4 times up double peak! up until today the most i have ever done is 3 repeats. this one broke me off. 2 repeats from melrose then 2 from elfin. I kept the zones in check as best as I could but had to just roll with terrain. very satisfied with this workout.
#1 - Melrose to dbl peak
25:41, 3.68 miles, 1,227 ft of climbing
avg/max PWR: 208/338
avg/max HR: 141/156
#2 - Melrose to dbl peak
24:04, 3.63 miles, 1,204 ft of climbing
avg/max PWR: 219/331
avg/max HR: 142/158
#3 - elfin to dbl peak
16:38, 2.46 miles, 978 ft of climbing
avg/max PWR: 245/365
avg/max HR: 152/164
#4 - elfin to dbl peak
14:46, 2.47 miles, 978 ft of climbing
avg/max PWR: 277/433
avg/max HR: 162/177
stoked on the intervals. kind of hard to get HR up because it was cold so I would start every interval after descending my hr was in the 80's.... so it took i while to ramp up.
was smashed after last one.... cruised home easy. quality work... tons of climbing in short amount of time.
totals for workout:
avg/max PWR: 175/433
norm PWR: 201
kj: 1789
10 AM
Running (Endurance - L1) 1:01:21 [3] 8.01 mi (7:40 / mi) +288ft 7:24 / mi
ahr:148 max:171 shoes: KSWISS Keahou 2
switched up my run workouts for the next two days with the rain coming and work sched. I had a hill repeat on tap for today and a t-run tomorrow after a long ride. since I likely wont get in a long ride tomorrow with the rain just kocked out the t-run today and will do hill intervals sesh tomorrow....
L1
Endurance
1:00
<160
EASY, Goal is to do the time!
good run. felt pretty smashed heading out. the hill repeats and yesterdays session at RU taking their toll. started feeling good 2 miles and just cruised.
first run in new KSWISS Keahou 2. so far so good.
L1
Endurance
1:00
<160
EASY, Goal is to do the time!
good run. felt pretty smashed heading out. the hill repeats and yesterdays session at RU taking their toll. started feeling good 2 miles and just cruised.
first run in new KSWISS Keahou 2. so far so good.
Thursday Feb 24, 2011 #
6 AM
Swimming (Masters) 1:00:00 [3] 1.82 mi (32:58 / mi)
slept:8.0 weight:137lbs
start of a great day! hit masters with beth. lead the lane.... and some random guy get very weird....
3200 scy
300 swim
200 kick
3 x (2 x 25 kick, 2 x 50 drill, 2 x 75 build)
600 b+5
2 x 300 b
4 x 150 ( 3 @b-5, 1 @b+10)
3200 scy
300 swim
200 kick
3 x (2 x 25 kick, 2 x 50 drill, 2 x 75 build)
600 b+5
2 x 300 b
4 x 150 ( 3 @b-5, 1 @b+10)
8 AM
Cycling-Road (Endurance - R1) 5:10:00 [3] 86.61 mi (16.8 mph) +2743ft
ahr:115 max:162
rad ride.... super mellow and just logging some miles. all "recovery" pace. capped the watts & HR.
rode with beth, mauricio, katya, & tatiana. rolled north to dana point, snagged a triple americano and came home. some headwind coming home but didn't fight it.
just what i needed.
avg/max PWR: 151/530
norm PWR: 153
kj: 2384
rode with beth, mauricio, katya, & tatiana. rolled north to dana point, snagged a triple americano and came home. some headwind coming home but didn't fight it.
just what i needed.
avg/max PWR: 151/530
norm PWR: 153
kj: 2384
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [3]
got home just in time to pound a recovery drink and head to RU... killer sesh so stoked we rallied to go....
Wednesday Feb 23, 2011 #
Note
slept:8.0
9-5. feeling really good. no soreness or anything from yesterdays long run. i think the yoga helped. hoping to get in another class this week.
just a swim today and a lot of work.... datacenter day!
just a swim today and a lot of work.... datacenter day!
6 AM
Swimming (Masters) 1:05:00 [3] 2.2 mi (29:33 / mi)
solid sesh. just cruising.
3550 scy
200 swim
200 kick
200 drill
10 x 25 - every 3rd head up
5 x 100 b+5 - 100 kick ez
5 x 100 b - 100 kick ez
5 x 100 b-5 - 100 kick ez
pull w/ paddles
100-200-300-200-100
3550 scy
200 swim
200 kick
200 drill
10 x 25 - every 3rd head up
5 x 100 b+5 - 100 kick ez
5 x 100 b - 100 kick ez
5 x 100 b-5 - 100 kick ez
pull w/ paddles
100-200-300-200-100
Tuesday Feb 22, 2011 #
Note
slept:8.5 weight:135lbs
9-530. good sleep and could have slept a lot more, but got up to knock out long run before work.
6 AM
Running (Endurance - L1) 2:04:24 [3] 15.87 mi (7:50 / mi) +464ft 7:38 / mi
ahr:134 max:152
L1 AM
Endurance
2:00
< 150
Long, EZ run. Goal was to keep HR down, just cruise, and get time on my feet after big weekend of riding. mission accomplished. not fast by any means but was just cruising. no leg soreness, a bit tired as to be expected, but feeling pretty good overall.
stoked to knock this out early and now focus on recovery for the next big block....
Endurance
2:00
< 150
Long, EZ run. Goal was to keep HR down, just cruise, and get time on my feet after big weekend of riding. mission accomplished. not fast by any means but was just cruising. no leg soreness, a bit tired as to be expected, but feeling pretty good overall.
stoked to knock this out early and now focus on recovery for the next big block....
1 PM
Yoga (Core Power 1.5) 1:00:00 [3]
so stoked i decided to get and beth joined me. killer class for what i was looking for needed. nothing to gnarly and great stretching. feeling awesome now!
Monday Feb 21, 2011 #
Note
slept:8.7
930-610. up before alarm. good sleep and not sore at all. a bit tired. just a swim and ride today.... hitting the road with maurico & dirk
7 AM
Swimming (YMCA) 45:00 [3] 1.42 mi (31:42 / mi)
quick swim before heading out on the bike.
2500 scy
200 swim
200 pull
4 x 150 (k,dr,sw)
12 x 25 (every 3rd stroke)
10 x 100 pull w/ paddles
200 kick
2500 scy
200 swim
200 pull
4 x 150 (k,dr,sw)
12 x 25 (every 3rd stroke)
10 x 100 pull w/ paddles
200 kick
9 AM
Cycling-Road (Endurance - L1) 6:13:25 [3] 106.3 mi (17.1 mph) +7067ft
ahr:123 max:162
booyah! knocked another solid ride with maurico & dirk. great day on the bike. headed out to wholford under sunny skies. made conscious effort to keeps the pace/watts/effort in check and ease into ride.
just rode steady on all the climbs, took turns at the front, but nothing HARD.
finished the ride feeling like I could have kept going and definitely run.
getting ride nutrition dialed in.
power bar gels, EFS drink, purefit bars
loving First Endurance EFS stuff.
avg/max PWR: 169/449
norm PWR: 177
kj: 3318
just rode steady on all the climbs, took turns at the front, but nothing HARD.
finished the ride feeling like I could have kept going and definitely run.
getting ride nutrition dialed in.
power bar gels, EFS drink, purefit bars
loving First Endurance EFS stuff.
avg/max PWR: 169/449
norm PWR: 177
kj: 3318