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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 3, 2011:

	activity	#	time	miles		km		+ft
	Cycling-Road	6	8:43:35	155.66	(17.8/h)	250.51	(28.7/h)	3966
	Running	5	3:03:27	13.09		21.07		421
	Swimming	5	2:53:55	5.78	(30:05)	9.3	(18:42)
	Strength/Core	1	45:00
	Total	17	15:25:57	174.53		280.88		4387
averages - sleep:8.6 weight:136.5lbs

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Sunday Apr 3, 2011 #

Note
slept:7.0

good times last night post race. pizza port with trevor and crew for beers and the off to beachside for the party. good times. PR for staying up late. we didn't go to bed until after midnight! not good sleep... post race, drinking, etc....

9 AM

Cycling-Road (Active Recovery) 1:24:46 [1] 19.5 mi (13.8 mph) +554ft

beth and I lounged around the house this morning and then met bryna & rj at pannakin for coffee before spinning up north to watch the carlsbad 5000... and watch Sergio and Morgen crush dreams!

super mellow ride... and killer weather. such a rad day. followed it up with lunch w/ friends and just relaxing and enjoying the sunshine! PURE RECOVERY!

Saturday Apr 2, 2011 #

Event: Ironman California 70.3

Note

race report on the blog.

http://jameswalshracing.com/2011/04/2011-ironman-c...

6 AM

Running warm up/down (warm up) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Zoot Racer 2010

7 AM

Swimming (RACE!) 28:55 [4] 1.2 mi (24:06 / mi)

8 AM

Cycling-Road race (RACE!) 2:29:15 [5] 56.0 mi (22.5 mph)
ahr:170 max:190

avg PWR: 241
max PWR: 695 (oops!)
norm PWR: 246
kj: 2096

C • wattage 2

10 AM

Running race (RACE!) 1:18:37 [5]
ahr:177 max:185 shoes: Zoot Racer 2010

C • BoooooM 4

Friday Apr 1, 2011 #

Note
slept:9.2 weight:136lbs

Great night of sleep.... feels great to get out of bed without tired/sore legs. feeling fresh and really rested.

8 AM

Running (Pre-Race) 16:00 [2] 2.0 mi (8:00 / mi)
ahr:145 max:168 shoes: Zoot Ultra Kalani

part #1 of standard pre-race day reverse brick. i started doing this in 2008 which was by best season or racing to date.

just jogged over to ymca track/trail and knocked it out.

quick pre-race shake out run. all ez jogging with 4 x 20 second accelerations to race pace and then shutting it down.

9 AM

Cycling-Road (Pre-Race) 42:48 [3] 12.25 mi (17.2 mph) +305ft
ahr:135 max:167

another quick one with the bike all dialed in. everything is ready to go. rode down to via de la valle and back with a handfull unstructured short pick ups. feeling snappy. can't wait to get on my bike tomorrow.

avg/max/norm PWR: 153/466/162
kj: 343

1 PM

Swimming (Pre-Race) 20:00 [2] 0.7 mi (28:34 / mi)

quick swim to loosen up and enjoy some sunshine at the Y. super relaxed.

1200 scy

200 swim
200 pull
200 kick

2 x 100 (fast/steady/fast/steady by 25)
100 ez pull
4 x 50 (fast/steady by 25)
100 ez pull

Thursday Mar 31, 2011 #

Event: 70.3 World Championships

7 AM

Swimming (Race Prep - INT) 45:00 [3] 1.42 mi (31:42 / mi)
slept:8.5

quick swim this morning and feeling good. good talk with drik before jumping in.

2500 scy

300 swim
300 pull
300 kick
300 drill
6 x 50 (mixing up paces)
100 ez pull
3 x (3x100)

4 PM

Cycling-Road (Gear Check) 43:20 [2] 12.44 mi (17.2 mph) +299ft

had a bit of scare this morning. after getting new power tap hub in disc working with garmin I noticed the brakes on the front wheel were rubbing big time... and the rear had very little clearance.

luckliy gordon made and emergency stop by and got my bike dialed.

l hit the coast for a quick spin and just testing out everything... shifting, flask position, flat kit position. all good now.

bike is fast!!!!!!!!!!

C • loaded up 1

Wednesday Mar 30, 2011 #

Note
slept:9.5

9-630. great sleep.

8 AM

Cycling-Road (Race Prep - RLT) 1:48:26 [3] 31.3 mi (17.3 mph) +1627ft
ahr:134 max:179

Felt great this morning getting on the bike. was ready to hammer!

RLT
Race Preperation
3 x 6/9
180-185 / 260 to 300
85+/-5

rolled out up through leucadia & down la costa to warm up. then hit on olivehain.

#1 - from henry's up RSF towards san elijo
6:01
avg/max/norm PWR: 289/422/293
avg/max HR: 160/174

- went for it but not all out. i usually shoot for the middle of the power ranges in the intervals but was feeling good so what shooting for upper end.

#2 - camino del norte
6:32 (went over a bit b/c i had to slow down for construction zone)
avg/max/norm PWR: 284/431/286
avg/max HR: 166/175

- another good one with some rollers so tried to hammer short descents to keep power up. another good one could have just kept going. 6 minutes felt short.

#3 - through RSF heading back to SB
6:51 (a little long again, just finished last climb)
avg/max/norm PWR: 292/493/296
avg/max HR: 170/179

- went for on this one. feeling really good and could have rode harder. really happy with how this workout went. legs feel awesome.

entire workout:
avg/max/norm PWR: 151/567/206
kj: 1017

C • ready 2

2 PM

Running (Race Prep - LSP) 44:53 [3] 5.83 mi (7:42 / mi) +59ft 7:38 / mi
shoes: Zoot Ultra Kalani

LSP
Race Preperation

12 x 50 w 200 easy (imagine a
track, run straights fast for
50m and corners easy)

Headed down to mission beth with beth and knocked this out around the bay before hitting the water.

ez warm up jogging and then 12 x 20 seconds on 2min. felt better and better with each interval... just opening it up and shutting it down.

3 PM

Swimming (Open Water) 30:00 [3] 0.93 mi (32:15 / mi)

first open water swim of the year and in the new wetsuit... really like the fit and glad I didn't go with XS. water actually felt good... hoping for the same on saturday.

fun swim with harder intervals and some drafting practice with trevor. looking forward to a lot more open water swimming.

Tuesday Mar 29, 2011 #

6 AM

Cycling-Road (Active Recovery) 1:35:00 [2] 24.17 mi (15.3 mph) +1181ft
ahr:128 max:154 slept:8.25

on it early. met up with bryan and we just crused & chatted. home, up torrey pines and home. all ez. legs feeling pretty good.

avg/max/norm PWR: 149/364/155
kj: 744

8 AM

Running (Active Recovery) 33:57 [2] 4.26 mi (7:58 / mi) +362ft 7:23 / mi
shoes: Zoot Ultra Kalani

ez 4 mile loop in the ranch. legs feeling good and just not pushing it. can't wait to race... and run FAST!!!!!

5 PM

Note

another killer massage from simone. feeling like a million bucks. I also picked up the shiv from B&L. Lets do this!

C • green tape 2

Monday Mar 28, 2011 #

Note
slept:9.0 weight:137lbs

915-615. RACE WEEK! good start with 9 hours of sleep. the itch to race is getting stronger by the day. a lot going on this week work/race wise....

7 AM

Swimming (YMCA) 50:00 [3] 1.53 mi (32:41 / mi)

super mellow swim at the YMCA and some time in the wetsuit.

2700 scy

600 swim
4 x 150 kick, drill, swim
10 x 50
500 pull w/ paddles
500 in wetsuit (wanted to swim a bit more but was getting way too hot)
- suit is fast and super comfortable!

3 PM

Strength/Core (RU Functional Strength) 45:00 [3]

perfect race prep workout at RU. feeling good!

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