Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 12, 2011:
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Sunday Jun 12, 2011 #
Note
slept:8.5
home earlier than i thought last night and banked another solid 8+ hours. sleeping well this week.
8 AM
Running tempo (LT) 1:20:19 [4] 10.8 mi (7:26 / mi) +831ft 6:56 / mi
ahr:163 max:188 shoes: KSWISS Keahou 2
LT/Tempo run first thing this morning. nailed it and felt great.
LT
20 - 40 - 20
<150 - 170 - <150
40 min Tempo interval. Super hilly!
39:52 (stopped just short, top of climb before descent)
5.63 miles, 657 ft climbing
avg/best pace: 7:04/5:29
avg/max HR: 173/188
felt good to run hard and totally in control. didn't feel that hard.
warm up and cool down were mega mellow.... time to ride.
LT
20 - 40 - 20
<150 - 170 - <150
40 min Tempo interval. Super hilly!
39:52 (stopped just short, top of climb before descent)
5.63 miles, 657 ft climbing
avg/best pace: 7:04/5:29
avg/max HR: 173/188
felt good to run hard and totally in control. didn't feel that hard.
warm up and cool down were mega mellow.... time to ride.
10 AM
Cycling-Road (Endurance - RE) 3:16:28 [3] 52.14 mi (15.9 mph) +2831ft
ahr:139 max:171
good, mellow day on the bike. rolled out w/ beth at 1030 to the coast and met up with kristen, tatiana and headed south and met up with katya and andy.
we headed down to soledad and by the time we got to la jolla it was just me, beth, & katya. we climbed soledad and then head back north. legs were solid all day. just logging miles.
abg/max/norm PWR: 157/446/166
kj: 1621
we headed down to soledad and by the time we got to la jolla it was just me, beth, & katya. we climbed soledad and then head back north. legs were solid all day. just logging miles.
abg/max/norm PWR: 157/446/166
kj: 1621
Saturday Jun 11, 2011 #
7 AM
Swimming (Masters) 1:30:00 [3] 2.78 mi (32:22 / mi)
slept:8.0
long swim this morning. feeling strong in the water. no fatigue or fade at all through entire set. cruising.
4900 scy
200 swim
50 kick
200 swim
150 kick
2 x 100
3 x 200
300
500
300
3 x 200
2 x 100
2 x 50 kick
200,100,200 pull w/paddles
2 x 500 pull w/paddles
4900 scy
200 swim
50 kick
200 swim
150 kick
2 x 100
3 x 200
300
500
300
3 x 200
2 x 100
2 x 50 kick
200,100,200 pull w/paddles
2 x 500 pull w/paddles
10 AM
Cycling-Road (RLT) 3:13:30 [3] 55.3 mi (17.1 mph) +3058ft
ahr:147 max:185
No rush heading out the door. nice. had some breakie and then rolled out with beth & katya and met up with tatian, susanne, & kurt. rolled down the coast, 56 bike path, santa luz, del dios, elfin, coast. had some intervals to knock out.
first 2 were just fartlek when I had the chance and last two were one del dios and in elfin. good legs today and feeling strong. liking the shorter hard rides.
#3
12:54
avg/max/norm PWR: 272/403/275
avg/max HR: 180/185
#4
10:00
avg/max/norm PWR: 259/372/258
avg/max HR: 179/185
Entire Workout
avg/max/norm PWR: 183/403/203
kj: 1800
first 2 were just fartlek when I had the chance and last two were one del dios and in elfin. good legs today and feeling strong. liking the shorter hard rides.
#3
12:54
avg/max/norm PWR: 272/403/275
avg/max HR: 180/185
#4
10:00
avg/max/norm PWR: 259/372/258
avg/max HR: 179/185
Entire Workout
avg/max/norm PWR: 183/403/203
kj: 1800
2 PM
Running (BRICK RUN) 31:56 [3] 4.26 mi (7:30 / mi) +195ft 7:11 / mi
shoes: KSWISS Keahou 2
t-run w/ beth. loop down through leucadia. legs felt great... holding back. hard run tomorrow.
Friday Jun 10, 2011 #
7 AM
Swimming (Speed) 1:10:00 [3] 2.5 mi (28:00 / mi)
slept:8.5
good sleep and headed to pool a little earlier to take beth a towel... wasn't stoked at first but glad i got in and got it done. good use of time. pretty much swam straight the whole time. just time to put on and take off gear.
4400 scy
1000 swim (500ez,500 fartlek)
500 kick (25 hard, 25 ez)
500 (25 drill, 25 swim)
4 x (4 x 50 fast, 400 pull w/ paddles)
4400 scy
1000 swim (500ez,500 fartlek)
500 kick (25 hard, 25 ez)
500 (25 drill, 25 swim)
4 x (4 x 50 fast, 400 pull w/ paddles)
11 AM
Cycling-Road (Active Recovery) 1:28:09 [3] 24.25 mi (16.5 mph) +1188ft
ahr:134 max:158
EZ spin after some calls. legs are feeling WAY better than yesterday. I think the RU session and early morning swim really helped me loosen up.
rode down to torrey pines and back. mellow.
avg/max/norm PWR: 166/366/172
kj: 795
rode down to torrey pines and back. mellow.
avg/max/norm PWR: 166/366/172
kj: 795
Thursday Jun 9, 2011 #
6 AM
Cycling-Road intervals (RVO) 2:18:59 [4] 38.8 mi (16.8 mph) +2677ft
ahr:144 max:182 slept:7.5
on it really early again to meet bryan. definitely feeling the affects of this weeks training (heavy strength monday, hard ride + run tues, hard long run yesterday). so legs weren't great.
more intervals....
RVO
15 - 5 - [6x3/3] - 10 - [4x2/4] - 15
<150 - 270 - 290 - <150 - 310 - <150
90
5 min interval @ 270W: Camino del Norte
5:02
avg/max/norm PWR: 296/396/295
6 x 3 @ 290W:
#1 - 3:01-Del Dios
avg/max PWR: 295/374
#2 - 3:01 - Del Dios
avg/max PWR: 294/366
#3 - 3:01 - Del Dios
avg/max PWR: 292/384
#4 - 3:02 - Del Dios
avg/max PWR: 300/347
#5 - 3:01 - Elfin
avg/max PWR: 270/338
#6 - 3:01 - Elfin
avg/max PWR: 259/363
- these were tough. 1-4 were on del dios and we nailed those. 5 & 6 were back in elfin with a lot of rollers and descents. couldn't keep power up on descents but was hammering in the 53x11... good efforts.
4 x 2 @ 310
#1 - 2:01 - Elfin
avg/max PWR: 315/364
#2 - 2:50 - Elfin - a bit long to finish climb after descent
avg/max PWR: 399/306
#3 - 2:01 - Melrose - started to feel it. not able to push harder!
avg/max PWR: 293/364
#4 - 1:28 - Melrose - short. finished climb. rallied
avg/max PWR: 314/375
by the last 2 we were both pretty smashed. best effort and got the work done before spinning ez home.
Entire workout:
avg/max/norm PWR: 183/217/406
kj: 1280
more intervals....
RVO
15 - 5 - [6x3/3] - 10 - [4x2/4] - 15
<150 - 270 - 290 - <150 - 310 - <150
90
5 min interval @ 270W: Camino del Norte
5:02
avg/max/norm PWR: 296/396/295
6 x 3 @ 290W:
#1 - 3:01-Del Dios
avg/max PWR: 295/374
#2 - 3:01 - Del Dios
avg/max PWR: 294/366
#3 - 3:01 - Del Dios
avg/max PWR: 292/384
#4 - 3:02 - Del Dios
avg/max PWR: 300/347
#5 - 3:01 - Elfin
avg/max PWR: 270/338
#6 - 3:01 - Elfin
avg/max PWR: 259/363
- these were tough. 1-4 were on del dios and we nailed those. 5 & 6 were back in elfin with a lot of rollers and descents. couldn't keep power up on descents but was hammering in the 53x11... good efforts.
4 x 2 @ 310
#1 - 2:01 - Elfin
avg/max PWR: 315/364
#2 - 2:50 - Elfin - a bit long to finish climb after descent
avg/max PWR: 399/306
#3 - 2:01 - Melrose - started to feel it. not able to push harder!
avg/max PWR: 293/364
#4 - 1:28 - Melrose - short. finished climb. rallied
avg/max PWR: 314/375
by the last 2 we were both pretty smashed. best effort and got the work done before spinning ez home.
Entire workout:
avg/max/norm PWR: 183/217/406
kj: 1280
8 AM
Running (BRICK RUN) 32:36 [3] 4.25 mi (7:40 / mi) +513ft 6:53 / mi
shoes: KSWISS Keahou 2
bryan had to roll to work so knocked this out solo. just got it done. hamstrings were tight at the start but loosened up about 1 mile in. hilly loop in encinitas ranch.
definitely going to need an ez day tomorrow.
definitely going to need an ez day tomorrow.
3 PM
Strength/Core (RU Functional Strength) 45:00 [3]
just me and beth doing work.... today wasn't heavy but it was solid. full body, 1 min timed stations. lighter weight. perfect considering the way my legs feel right now = junk!
Wednesday Jun 8, 2011 #
7 AM
Swimming (Pull Sets) 1:15:00 [3] 2.56 mi (29:18 / mi)
slept:8.5
I decided to knock out swim first thing this morning and run later. a lot of pulling today. dirk has put has started to putting what the "focus" for each swim on the plan. going to try and stick to it.
i did the masters workout on the board.
4500 scy
300 swim
300 pull
300 kick
300 drill
#1 - pull w/ paddles & band
3 x 100
2 x 200
400
2 x 200
3 x 100
200 kick
#2 - pull w/ paddles
3 x 100
2 x 200
400
200
i did the masters workout on the board.
4500 scy
300 swim
300 pull
300 kick
300 drill
#1 - pull w/ paddles & band
3 x 100
2 x 200
400
2 x 200
3 x 100
200 kick
#2 - pull w/ paddles
3 x 100
2 x 200
400
200
12 PM
Running long (LT) 2:07:35 [4] 17.0 mi (7:30 / mi) +626ft 7:15 / mi
ahr:163 max:186 shoes: Zoot Ultra Kalani
first long and hard run since IMTX. tough session... but it thought it was going to be harder for me but i felt pretty good. stoked I knocked out swim this morning and ran when it was hot. nice and loose.
run went a little longer than planned. i ran down the coast and through SE lagoon. plan was to flip it a back side of lagoon, but had to bolt up to the park to for an emergency "pit stop".
LT
20 - 40 - 5 - 20 -5 -11* - 20
<150 - 165 - 175 - 165 -175 - 165 - <150
* I don't know what the significance of an 11 min interval is. but i think dirk likes Spinal Tap and wants me to crank it up to "11" at vineman.
Intervals.
#1 20:02, 2.59 miles (cardiff trail)
avg pace: 7:37
avg HR: 150
#2 40:02, 5.42 miles (coast & all the way though lagoon)
avg pace: 7:22
avg HR: 150
#3 5:01, .72 miles (up el camino and into park)
avg pace: 7:00
avg HR: 176
#4 20:02, 2.69 miles (from park & most way back through lagoon)
avg pace: 7:17
avg HR: 164
#5 5:03, .72 miles (rest of the way through lagoon to rios entrance)
avg pace: 7:01
avg HR: 176
#6 11:01, 1.48 miles (end of lagoon and back up coast)
avg pace: 7:24
avg HR: 168
#7 27:17, 3/39 miles (coast, cardiff trail, home)
avg pace: 8:03
avg HR: 163
happy with run and pace considering the terrain in the lagoon (not fast).
run went a little longer than planned. i ran down the coast and through SE lagoon. plan was to flip it a back side of lagoon, but had to bolt up to the park to for an emergency "pit stop".
LT
20 - 40 - 5 - 20 -5 -11* - 20
<150 - 165 - 175 - 165 -175 - 165 - <150
* I don't know what the significance of an 11 min interval is. but i think dirk likes Spinal Tap and wants me to crank it up to "11" at vineman.
Intervals.
#1 20:02, 2.59 miles (cardiff trail)
avg pace: 7:37
avg HR: 150
#2 40:02, 5.42 miles (coast & all the way though lagoon)
avg pace: 7:22
avg HR: 150
#3 5:01, .72 miles (up el camino and into park)
avg pace: 7:00
avg HR: 176
#4 20:02, 2.69 miles (from park & most way back through lagoon)
avg pace: 7:17
avg HR: 164
#5 5:03, .72 miles (rest of the way through lagoon to rios entrance)
avg pace: 7:01
avg HR: 176
#6 11:01, 1.48 miles (end of lagoon and back up coast)
avg pace: 7:24
avg HR: 168
#7 27:17, 3/39 miles (coast, cardiff trail, home)
avg pace: 8:03
avg HR: 163
happy with run and pace considering the terrain in the lagoon (not fast).
Tuesday Jun 7, 2011 #
6 AM
Cycling-Road intervals (Power - RPW) 1:55:55 [4] 29.75 mi (15.4 mph) +2330ft
ahr:138 max:186 slept:7.5
on it early with bryan. he's going to follow pretty much the same plan as me for the next couple of weeks. good to have company on these early morning workouts. rolling just before 6. perfect weather.
back to the secret german code....
20 - [6x30sec/3min] - 15 - [8x2/3] - 20
<150 - N/A - 150 - 280 - <150
90 - 60 - 90 - 50 - 90
warmed up down on the coast and then started the 6 x 30 second (all out) intervals on encinitas blvd. just rolled with the terrain and hammered the small climbs for the 30 seconds. most efforts were between 350-450 watts with quite of few spike into the 500-600 range. max of 668.
then we rolled over to sky loft to knock out the 8x2 @ 280W. solid efforts.
#1
avg/max PWR: 296/378
avg/max HR: 171/179
#2
avg/max PWR: 291/349
avg/max HR: 162/180
#3
avg/max PWR: 286/347
avg/max HR: 167/180
#4
avg/max PWR: 302/401
avg/max HR: 168/179
#5
avg/max PWR: 299/370
avg/max HR: 171/180
#6
avg/max PWR: 301/381
avg/max HR: 170/181
#7
avg/max PWR: 298/355
avg/max HR: 170/181
#8
avg/max PWR: 309/391
avg/max HR: 169/183
Entire workout:
avg/max/norm PWR: 184/668/220
kj: 1095
back to the secret german code....
20 - [6x30sec/3min] - 15 - [8x2/3] - 20
<150 - N/A - 150 - 280 - <150
90 - 60 - 90 - 50 - 90
warmed up down on the coast and then started the 6 x 30 second (all out) intervals on encinitas blvd. just rolled with the terrain and hammered the small climbs for the 30 seconds. most efforts were between 350-450 watts with quite of few spike into the 500-600 range. max of 668.
then we rolled over to sky loft to knock out the 8x2 @ 280W. solid efforts.
#1
avg/max PWR: 296/378
avg/max HR: 171/179
#2
avg/max PWR: 291/349
avg/max HR: 162/180
#3
avg/max PWR: 286/347
avg/max HR: 167/180
#4
avg/max PWR: 302/401
avg/max HR: 168/179
#5
avg/max PWR: 299/370
avg/max HR: 171/180
#6
avg/max PWR: 301/381
avg/max HR: 170/181
#7
avg/max PWR: 298/355
avg/max HR: 170/181
#8
avg/max PWR: 309/391
avg/max HR: 169/183
Entire workout:
avg/max/norm PWR: 184/668/220
kj: 1095
8 AM
Running (BRICK RUN) 32:07 [3] 4.31 mi (7:27 / mi) +171ft 7:11 / mi
shoes: Nike Lunar Elite+ 2
run w/ bryan right after ride. just cruising. down through leucadia and back.
a lot of running off the bike in the near future... stoked. time to get fast!
a lot of running off the bike in the near future... stoked. time to get fast!
Monday Jun 6, 2011 #
7 AM
Swimming (strength) 1:10:00 [3] 2.39 mi (29:17 / mi)
slept:8.5
back at it.... monday strength swim sesh....
4200 scy
800 swim
8 x 50 kick hard/ez
8 x 50 drill/swim
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
4200 scy
800 swim
8 x 50 kick hard/ez
8 x 50 drill/swim
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
3 PM
Strength/Core (RU Functional Strength) 45:00 [4]
hard session... gonna be sore for sure. back to going heavy... just me and beth... doin' work.
5 PM
Running (Active Recovery) 45:56 [3] 6.21 mi (7:24 / mi) +244ft 7:08 / mi
shoes: Nike Lunar Elite+ 2
headed out the door right after getting home from RU. mellow run down to cardiff and back. super nice out... i love summer!