Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 7, 2011:
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Sunday Aug 7, 2011 #
Note
slept:8.0 weight:136lbs
11-7. good time at the wedding. ate and drank a lot... todays run should "fun"
8 AM
Running (LE/LT) 2:17:00 [3] 18.12 mi (7:34 / mi) +1042ft 7:10 / mi
ahr:153 max:175 shoes: Zoot Ultra Kalani 2
pretty solid long run...
LE | LT
1:45 | 0:30
< 75% | 86%
1:45 cruising and then 30 min nailing it. hard to HR up, but gelt good. rand down to coast, through the lagoon, to SD park and back through downtown encintas and some hot laps at the Y to finish off the interval.
30 min interval:
30:09, 4.35 miles, 302 ft of climbing, avg pace: 6:56, abg HR 163
most of the interval was uphill so the pace isn't blazing, but happy with run.
LE | LT
1:45 | 0:30
< 75% | 86%
1:45 cruising and then 30 min nailing it. hard to HR up, but gelt good. rand down to coast, through the lagoon, to SD park and back through downtown encintas and some hot laps at the Y to finish off the interval.
30 min interval:
30:09, 4.35 miles, 302 ft of climbing, avg pace: 6:56, abg HR 163
most of the interval was uphill so the pace isn't blazing, but happy with run.
11 AM
Cycling-Road (active recovery) 2:28:58 [3] 36.0 mi (14.5 mph) +1621ft
got a text from Kurt right when I walked in the door for run... motivation! slammed some ultragen and met up with him at nytro. super mellow spin down south and back....good times chatting. NOTHING HARD.
Saturday Aug 6, 2011 #
6 AM
Cycling-Road (endurane) 5:58:13 [4] 104.0 mi (17.4 mph) +6877ft
ahr:149 max:186 slept:7.5
up and on it early... for a saturday. rolling at 6am with beth, trevor, katya, & dirk.
rode up through oceanside to bike path and got to work. sleeping indian, live oak, rice canyon, couser canyon, lilac, old castle, 395, deer springs, twin oaks, elfin, del dios, coast.
solid look with a lot of steep, punch climbs. worked pretty hard ALL DAY. didn't really sit in much and worked the climbs. felt strong all day but started to bonk a bit as we headed back to the coast. now that i am riding harder and burning more KJ's i need more fuel. FEED THE MACHINE.
stoked with the numbers from the ride... definitely doing work!
entire workout:
avg/max/norm PWR: 214/247/589
kj: 4582
rode up through oceanside to bike path and got to work. sleeping indian, live oak, rice canyon, couser canyon, lilac, old castle, 395, deer springs, twin oaks, elfin, del dios, coast.
solid look with a lot of steep, punch climbs. worked pretty hard ALL DAY. didn't really sit in much and worked the climbs. felt strong all day but started to bonk a bit as we headed back to the coast. now that i am riding harder and burning more KJ's i need more fuel. FEED THE MACHINE.
stoked with the numbers from the ride... definitely doing work!
entire workout:
avg/max/norm PWR: 214/247/589
kj: 4582
1 PM
Running (Brick Run) 31:50 [3] 4.25 mi (7:29 / mi) +200ft 7:10 / mi
shoes: Zoot Ultra Otec
trevor wanted me to do his hour tempo run with him off the bike... but i was pretty smashed from the ride and have a big run tomorrow... so i wimped out. sorry trevor.
mellow, standard 4 miler off the bike with beth. actually felt pretty good.
mellow, standard 4 miler off the bike with beth. actually felt pretty good.
Friday Aug 5, 2011 #
Note
slept:7.5
930-5. another early morning... but feeling good!
6 AM
Cycling-Road (RE | RT | RE) 3:35:16 [3] 62.5 mi (17.4 mph) +4573ft
ahr:148 max:175
another solid early morning solo session. so stoked with how i am feeling on the bike right now.
RE | RT | RE
2:00 | 1:00 | 2:00
70% | 80% | 70%
90
the plan called for an hour of "tempo" in the middle of a 5 hour ride, but I didn't have that much time. worked a lot of the climbs (big gears) and just rode steady the rest of the time. might be highest avg watts for a training ride ever... especially one this long and solo.
as for the the 60 min interval....
peak 60 min:
avg PWR: 238
norm PWR: 251
avg HR: 153
Entire workout
avg/max/norm PWR: 217/526/238
kj: 2803
RE | RT | RE
2:00 | 1:00 | 2:00
70% | 80% | 70%
90
the plan called for an hour of "tempo" in the middle of a 5 hour ride, but I didn't have that much time. worked a lot of the climbs (big gears) and just rode steady the rest of the time. might be highest avg watts for a training ride ever... especially one this long and solo.
as for the the 60 min interval....
peak 60 min:
avg PWR: 238
norm PWR: 251
avg HR: 153
Entire workout
avg/max/norm PWR: 217/526/238
kj: 2803
1 PM
Swimming (Ymca) 1:10:00 [3] 2.27 mi (30:50 / mi)
hit the pool after putting out some fires at work... did the "masters" set. good one!
4000 scy
300 swim
300 kick
100-200-300-200-100 swim
2 rounds of:
4 x 25 fast
200 mod/pull
4 x 50 fast
200 mod/pull
4 x 25 fast
100-200-300-200-100 pull w/ paddles
4000 scy
300 swim
300 kick
100-200-300-200-100 swim
2 rounds of:
4 x 25 fast
200 mod/pull
4 x 50 fast
200 mod/pull
4 x 25 fast
100-200-300-200-100 pull w/ paddles
Thursday Aug 4, 2011 #
Note
slept:8.25
930-545. legs are feeling pretty good this morning... that will probably change after track and RU session.
7 AM
Running intervals (LINT - Track) 1:18:11 [4] 10.45 mi (7:29 / mi) +201ft 7:21 / mi
shoes: Zoot Ultra Otec
good sesh on the track this morning with beth. we headed down to UCSD and got to work. EZ jogging warm up from country club to track and then 2 laps & 4 strides.
LINT
6 x 1000 w 5' Rest
84 to 86%
my goal on the 1000's was to run around 5:30 pace w/ ez 600 jogging between for recovery.
#1 - 3:31 - 5:31 pace
#2 - 3:26 - 5:27 pace
#3 - 3:26 - 5:27 pace
#4 - 3:29 - 5:29 pace
#5 - 3:26 - 5:27 pace
#6 - 3:24 - 5:20 pace
after last interval we jogged around the trails and back to the truck. I need to get to the point where I can hold 3:20 or faster for the entire workout. time get fast again.
LINT
6 x 1000 w 5' Rest
84 to 86%
my goal on the 1000's was to run around 5:30 pace w/ ez 600 jogging between for recovery.
#1 - 3:31 - 5:31 pace
#2 - 3:26 - 5:27 pace
#3 - 3:26 - 5:27 pace
#4 - 3:29 - 5:29 pace
#5 - 3:26 - 5:27 pace
#6 - 3:24 - 5:20 pace
after last interval we jogged around the trails and back to the truck. I need to get to the point where I can hold 3:20 or faster for the entire workout. time get fast again.
1 PM
Swimming (active recovery) 50:00 [3] 1.7 mi (29:25 / mi)
mellow recovery swim at the Y.
3000 scy.
300 swim
300 pull
4 x 150 k, dr, sw
5 x 100 pull w/ paddles & band
pull w/ paddles
400 - 300 - 200 - 100
300 kick
3000 scy.
300 swim
300 pull
4 x 150 k, dr, sw
5 x 100 pull w/ paddles & band
pull w/ paddles
400 - 300 - 200 - 100
300 kick
3 PM
Strength/Core (Rehab United) 45:00 [3]
getting it done with beth. working hard and perfect session for what we need to be doing right now.
Wednesday Aug 3, 2011 #
Note
slept:7.5
930-5. Big Wednesday.
6 AM
Swimming (Masters) 1:10:00 [3] 2.39 mi (29:17 / mi)
solid session at masters. good endurance work.
300 swim
400 kick
6 x 50 kick/drill
5 x 100
500
5 x 100
100 kick
pull w/ paddles
300
400
500
400
300 swim
400 kick
6 x 50 kick/drill
5 x 100
500
5 x 100
100 kick
pull w/ paddles
300
400
500
400
8 AM
Cycling-Road tempo (RT - Intervals) 3:31:14 [3] 64.2 mi (18.2 mph) +2347ft
ahr:153 max:179
solo longish ride. rolled out right after swimming and some food.
I decided to keep it pretty flat today after all the climbing yesterday. rolled up through the base/campground and back. knocked out 2 x 10 minute intervals on the way out and one on the way back. pretty solid headwind on the way out, and tailwind on the way back.
all other riding was steady. power is increasing and holding higher "steady" watts pretty easily.
intervals:
#1 - 10:02 - start of stuart mesa, a little hot becuase of climb
avg pwr: 257
avg HR: 165
#2 - 10:02 - start air strip and up to campground
avg pwr: 250
avg HR: 161
#3 - 10:03 - after turn around through campground and back to base
avg pwr: 242
avg HR: 162
entire workout:
avg/max/norm PWR: 203/432/224
kj: 2570
I decided to keep it pretty flat today after all the climbing yesterday. rolled up through the base/campground and back. knocked out 2 x 10 minute intervals on the way out and one on the way back. pretty solid headwind on the way out, and tailwind on the way back.
all other riding was steady. power is increasing and holding higher "steady" watts pretty easily.
intervals:
#1 - 10:02 - start of stuart mesa, a little hot becuase of climb
avg pwr: 257
avg HR: 165
#2 - 10:02 - start air strip and up to campground
avg pwr: 250
avg HR: 161
#3 - 10:03 - after turn around through campground and back to base
avg pwr: 242
avg HR: 162
entire workout:
avg/max/norm PWR: 203/432/224
kj: 2570
3 PM
Running (endurance) 41:53 [3] 5.6 mi (7:29 / mi) +482ft 6:55 / mi
shoes: Zoot Ultra Otec
this run was supposed to be off bike but had to jump on some work right after ride.... so I knocked it out a couple of hours later. the more i run the better i feel.
just a mellow loop in the ranch.
just a mellow loop in the ranch.
Tuesday Aug 2, 2011 #
6 AM
Cycling-Road intervals (RLT - Power) 2:52:17 [4] 44.3 mi (15.4 mph) +4311ft
ahr:142 max:180
good ride this morning. rolling before 6, met up with bryan on 101 and rolled out to San Elijo.
did the intervals on san elijo & twin oaks. 2 up and overs and then to the top of double peak. good morning on the bike... ez spinning the long way home with bryan after.
#1 - 10:22, avg power: 249, norm power: 258, avg HR: 160
#2 - 10:11, avg power: 266, norm power: 266, avg HR: 165
#3 - 9:44, avg power: 264, norm power: 264, avg HR: 164
#4 - 10:14, avg power: 259, norm power: 257, avg HR: 167
entire workout:
avg/max/norm PWR: 180/206/545
kj: 1603
did the intervals on san elijo & twin oaks. 2 up and overs and then to the top of double peak. good morning on the bike... ez spinning the long way home with bryan after.
#1 - 10:22, avg power: 249, norm power: 258, avg HR: 160
#2 - 10:11, avg power: 266, norm power: 266, avg HR: 165
#3 - 9:44, avg power: 264, norm power: 264, avg HR: 164
#4 - 10:14, avg power: 259, norm power: 257, avg HR: 167
entire workout:
avg/max/norm PWR: 180/206/545
kj: 1603
5 PM
Running (endurance) 45:55 [3] 6.1 mi (7:32 / mi) +544ft 6:56 / mi
shoes: Zoot Ultra Kalani 2
another good run to end the day. same loops as yesterday but reverse. love running in the heat!
Monday Aug 1, 2011 #
Note
slept:8.5
930-6. big couple of days of work.
7 AM
Swimming (Strength/Puliing) 1:20:00 [3] 2.84 mi (28:10 / mi)
Monday morning big swim... pretty much all pulling/strength work and resting the legs from the weekend.
5000 scy
300 swim
300 kick
8 x 100 pull w/ paddles & band
800 pull w/ paddles
100 kick
6 x 100 pull w/ paddles & band
600 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
2 x 100 pull w/ paddles & band
200 pull w/ paddles
100 kick
5000 scy
300 swim
300 kick
8 x 100 pull w/ paddles & band
800 pull w/ paddles
100 kick
6 x 100 pull w/ paddles & band
600 pull w/ paddles
100 kick
4 x 100 pull w/ paddles & band
400 pull w/ paddles
100 kick
2 x 100 pull w/ paddles & band
200 pull w/ paddles
100 kick
2 PM
Strength/Core (Rehab United) 45:00 [3]
another team walsh mission. good sesh, straight to the point. feeling surprisingly good and full of energy after the big weekend and feeling kind of smashed yesterday afternoon.
5 PM
Running (active recovery) 45:26 [3] 6.1 mi (7:27 / mi) +813ft 6:37 / mi
shoes: Zoot Ultra Otec
awesome afternoon run. energy i had at Ru carried on to run. ran a loop beth did last week to see how long it was... perfect six miles... nice and hot.. sweating....