Training Log Archive: Grandpa JamesonIn the 7 days ending May 22, 2011:
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Sunday May 22, 2011 #
Note
slept:7.0 (rest day)
rest/travel day.
sore but not as bad as expected. eating a lot....
sore but not as bad as expected. eating a lot....
Saturday May 21, 2011 #
Event: Ironman Texas
7 AM
Swimming (RACE!) 1:06:07 [3] 2.4 mi (27:33 / mi)
slept:6.5
8 AM
Cycling-Road (RACE!) 4:50:01 [4] 112.0 mi (23.2 mph) +2531ft
ahr:163 max:180
1 PM
Running (RACE!) 3:10:54 [5] 26.2 mi (7:17 / mi)
ahr:165 max:176 shoes: Zoot TT 4.0
Friday May 20, 2011 #
7 AM
Note
slept:9.0
10-7am. booyah... good sleep. feeling rested, and ready rip it.
Running (Pre-Race) 15:47 [3] 2.03 mi (7:46 / mi) +1ft 7:46 / mi
shoes: Zoot Ultra Kalani
quick pre-race shake out run first thing this morning. 730am and already warm and humid. LOVE IT!
legs fee great.
5 x 20 second accelerations to race pace. didn't look at pace until end of each one and was running 6min pace and it felt easy.
legs fee great.
5 x 20 second accelerations to race pace. didn't look at pace until end of each one and was running 6min pace and it felt easy.
8 AM
Swimming (.6) 15:00 [3]
after the run headed to the lake to swim the course. the only time it was open for swimming was this morning from 8am-10am.
water is warm but not super warm. not going to be surprised if they allow wetsuits. they said it 76 and that's the cut off. beth and i brought sleeveless wetsuit... best call ever. we swam in them the first time this morning and I loved it. a full wetsuit would be way too warm sleeveless is perfect... warm enough, not hot, easier on arms and legs and pretty fast.
water is murky... couldn't see my own hand in front of me. tomorrow morning is going to be fun.
water is warm but not super warm. not going to be surprised if they allow wetsuits. they said it 76 and that's the cut off. beth and i brought sleeveless wetsuit... best call ever. we swam in them the first time this morning and I loved it. a full wetsuit would be way too warm sleeveless is perfect... warm enough, not hot, easier on arms and legs and pretty fast.
water is murky... couldn't see my own hand in front of me. tomorrow morning is going to be fun.
9 AM
Cycling-Road (Pre-Race) 38:26 [3] 12.36 mi (19.3 mph) +180ft
ahr:159 max:182
pre-race ride. ez spinning with a handful of efforts at IM pace and above for 30-60 seconds.
really windy. 20 mph w/ higher gusts. with tail wind heading out on the bike course i was cruising at 26+ mph pushing 165 watts, coming back into the wind 200+ to go 22 mph. wind will likely be the same tomorrow.
the plan is to not blow ANY matches with the tailwind. If I am sitting at 26+ mph and under 200 watts I am going to bank it and save for the headwind the whole way home. they say it's pretty much going to be tail wind the whole way out, and then head wind the whole way back... want to be able to ride strong coming home and be ready to run my ass off and crush dreams.
patience.
really windy. 20 mph w/ higher gusts. with tail wind heading out on the bike course i was cruising at 26+ mph pushing 165 watts, coming back into the wind 200+ to go 22 mph. wind will likely be the same tomorrow.
the plan is to not blow ANY matches with the tailwind. If I am sitting at 26+ mph and under 200 watts I am going to bank it and save for the headwind the whole way home. they say it's pretty much going to be tail wind the whole way out, and then head wind the whole way back... want to be able to ride strong coming home and be ready to run my ass off and crush dreams.
patience.
Thursday May 19, 2011 #
Note
slept:8.5 (rest day)
mellow travel day yesterday. stopped at wholefoods on way to hotel for dinner and to stock on groceries. because of some confusion got upgraded to two room suite.. stoked!
good night of sleep(1130-8), but probably need to make sure to get up a bit earlier tomorrow to get used time change (2 hrs).
total day off. feels good to rest.
good night of sleep(1130-8), but probably need to make sure to get up a bit earlier tomorrow to get used time change (2 hrs).
total day off. feels good to rest.
Wednesday May 18, 2011 #
6 AM
Note
slept:8.5
another killer night of sleep. rested & ready
7 AM
Swimming (YMCA) 40:00 [3] 1.42 mi (28:10 / mi)
got in, warmed up, and got it done.
2500 scy
300 swim
200 pull
200 kick
6 x 50
3 x (3 x 100, 200 ez pull)
2500 scy
300 swim
200 pull
200 kick
6 x 50
3 x (3 x 100, 200 ez pull)
8 AM
Cycling-Road (Race Prep - RLT) 1:52:25 [4] 31.2 mi (16.7 mph) +1926ft
ahr:143 max:182
i thought i was going to have to knock this out on the trainer but the sun was coming out when I came out of the Y. stoked.
RLT
Race Preperation
3 x 6/9
85+/-5
warmed up riding to camino del norte and then did all the intervals there.
#1 - 6:03
avg/max/norm PWR: 281/381/278
avg/max HR: 166/172
#2 - 6:01
avg/max/norm PWR: 282/407/278
avg/max HR: 173/180
#1 - 6:01
avg/max/norm PWR: 287/387/283
avg/max HR: 175/182
after the intervals rode back to the coast through RSF and then hit MEGA head wind on the coast. 12 mph the last 10 miles home. not fun, but didn't push it, but it made the ride longer than planned. no worries. intervals went great.
entire workout:
avg/max/norm PWR: 183/407/203
kj: 1137
RLT
Race Preperation
3 x 6/9
85+/-5
warmed up riding to camino del norte and then did all the intervals there.
#1 - 6:03
avg/max/norm PWR: 281/381/278
avg/max HR: 166/172
#2 - 6:01
avg/max/norm PWR: 282/407/278
avg/max HR: 173/180
#1 - 6:01
avg/max/norm PWR: 287/387/283
avg/max HR: 175/182
after the intervals rode back to the coast through RSF and then hit MEGA head wind on the coast. 12 mph the last 10 miles home. not fun, but didn't push it, but it made the ride longer than planned. no worries. intervals went great.
entire workout:
avg/max/norm PWR: 183/407/203
kj: 1137
Tuesday May 17, 2011 #
7 AM
Cycling-Road (Active Recovery) 1:16:55 [2] 20.1 mi (15.7 mph) +270ft
ahr:121 max:146 slept:8.5
glad that's over... rainy and cold. rode with trevor and bryan up to carlsbad and back. was hoping for a nice ez spin and just having fun but we were freezing. raining the whole time... legs felt decent though.
5 PM
Running (Race Prep - LSP) 45:41 [3] 6.15 mi (7:26 / mi) +440ft 6:57 / mi
good run after finishing up a bunch of work.... vacation/race time!!!! so stoked... sun blazing....
rolled our from the YMCA to enicnitas knock this run out.
LSP
Race Preperation
12 x 50 w 200 easy (imagine a
track, run straights fast for
50m and corners easy)
just ran 50's out on the trails. nice, quick efforts then shutting it down. i can't stop thinking about running a marathon on saturday.
rolled our from the YMCA to enicnitas knock this run out.
LSP
Race Preperation
12 x 50 w 200 easy (imagine a
track, run straights fast for
50m and corners easy)
just ran 50's out on the trails. nice, quick efforts then shutting it down. i can't stop thinking about running a marathon on saturday.
6 PM
Note
sauna session right after run, then cold shower... recovery.
Monday May 16, 2011 #
7 AM
Swimming (YMCA) 50:00 [3] 1.7 mi (29:25 / mi)
slept:8.5 weight:138lbs
good swim. feeling good. nice and short.
3000 scy
1000 swim (500 ez, 500 fartlek)
200 kick
200 drill
4 x (4 x 50 fast, 200 pull ez)
3000 scy
1000 swim (500 ez, 500 fartlek)
200 kick
200 drill
4 x (4 x 50 fast, 200 pull ez)
1 PM
Strength/Core (YMCA) 40:00 [3]
bryan sent us a workout last night since we weren't going to be able to make it down to RU. busy day.
knocked out 2 rounds of the following. all light weight and just opening up the legs & stretching.
Main Set:
1. squats all 9 positions 4-5 each, choice of weight
2. HS walk/TT walk 1 lap each
3. Single leg squats x 10-15 each leg, light weight
4. Inch worm, hold the yoga pose, then the HS pose for 2 sec-3sec each
5. Lunge Matrix (common round 1/uncommon round two) x2 OH reach or swim/ x 2 Same Side Rot
6. Single leg balance reach common/ rd 2 uncommon
7. Pick up n Reach x 10 each way 4 w
8 abs light, choice
knocked out 2 rounds of the following. all light weight and just opening up the legs & stretching.
Main Set:
1. squats all 9 positions 4-5 each, choice of weight
2. HS walk/TT walk 1 lap each
3. Single leg squats x 10-15 each leg, light weight
4. Inch worm, hold the yoga pose, then the HS pose for 2 sec-3sec each
5. Lunge Matrix (common round 1/uncommon round two) x2 OH reach or swim/ x 2 Same Side Rot
6. Single leg balance reach common/ rd 2 uncommon
7. Pick up n Reach x 10 each way 4 w
8 abs light, choice
4 PM
Note
killer massage from simone.