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Training Log Archive: Grandpa Jameson

In the 7 days ending Aug 21, 2011:

	activity	#	time	miles		km		+ft
	Cycling-Road	7	18:20:18	317.31	(17.3/h)	510.66	(27.8/h)	15741
	Running	7	5:37:29	45.91	(7:21)	73.89	(4:34)	3799
	Swimming	3	2:25:00	4.54	(31:56)	7.31	(19:51)
	Strength/Core	2	1:30:00
	Total	19	27:52:47	367.76		591.85		19541
averages - sleep:8.4

4:57

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Sunday Aug 21, 2011 #

9 AM

Running (endurance) 1:32:00 [3] 12.5 mi (7:22 / mi) +1089ft 6:48 / mi

solid long run this morning. a bit shorter that what I have been doing, which i a nice change. ran my 12+ mile, hilly loop in the ranch. ran the first 40 minutes with Pete & Marc... kind of putting the hurting on them... payback for yesterday... good times.

finished the run feeling great.

11 AM

Cycling-Road (active recovery) 2:00:00 [3] 35.5 mi (17.7 mph) +1299ft

recovery spin shortly after run with trevor, pete, & RV. just cruised out the bike path and back through fairbanks ranch. got some good cycling advice/tips/guidance from RV & Pete. I definitely have some things I can work on to become a better bike rider... stoked be training & learning so much from these guys.

3 PM

Running (endurance) 31:15 [3] 4.25 mi (7:21 / mi) +200ft 7:02 / mi

leucadia loop with pete. nice and quick, but mellow. feeling good. love double run days.

Saturday Aug 20, 2011 #

Note
slept:8.15

1030-640. Stoked to sleep in a bit for a saturday. heading out for a big ride with the boys....

8 AM

Cycling-Road (endurance) 3:57:52 [4] 71.6 mi (18.1 mph) +4879ft
ahr:141 max:184

solid group ride. trevor, pete, wattie, hj, kam, rv, marc... all strong and pushing the pace all day.... and having fun doing it.

home-san marcos-deer springs-395-76-couser-lilac-cricle R-395-deer springs-san marcos-mancester-coast-home

fun and very hard at times for me. worked really hard on all the climbs. pushing BIG WATTS just to keep up. just what I need. perfect prep for Vegas.

avg/max/norm PWR: 176/579/231
kj: 2489

1 PM

Running (Brick Run) 31:40 [3] 4.25 mi (7:27 / mi) +200ft 7:08 / mi
shoes: Zoot Ultra Otec

quick run off the bike. legs felt good, really good, but stomach was in a knot and had to make an emergency pit stop midway.

i am thinking it's from the EFS drink. same thing happened a handful of times on t-runs during build for TX after taking EFS drink on rides.

yesterday was first time i have used the drink during a long ride since - gut explosion. time to give the V another try.

Friday Aug 19, 2011 #

Note
slept:8.75

930-615. more good sleep, banking it. crazy dreams!

7 AM

Running tempo (Tempo) 1:02:49 [3] 8.71 mi (7:13 / mi) +892ft 6:34 / mi

out the door before riding... wanted to knock it out before i lost motivation on a friday afternoon.

felt pretty good from the start and warmed up 2.5+ miles and then knocked out a loop I have been wanting to find out the distance of and set a time. the bar has been set. very repeatable... and will do a lot in the coming weeks.

Tempo Lap
23:02, 4.22 miles, 348 ft. of climbing, avg pace 6:24

good rolling terrain. didn't cane it, just ran steady.

good morning run.

9 AM

Cycling-Road (endurance) 3:25:47 [3] 61.31 mi (17.9 mph) +3278ft
ahr:150 max:177

solid ride today... right after run... slugged some ultragen and the met up with Trevor and we rode the first 1.5 hour with pete and marc. steady riding and a bunch of accelerations thanks to pete.

after we split off from them we rode reverse swami's loop and all steady. working, but not hard. legs are still feeling good.

avg/max/norm PWR: 166/509/201
kj: 2023

5 PM

Running (active recovery) 29:00 [3] 4.2 mi (6:54 / mi) +300ft 6:28 / mi
shoes: Zoot Ultra Otec

quick afternoon run with Pete & Marc.... they were running quick... faster than expected and faster than I would have gone solo on this run... good for me.

feeling good. good first day of next block. ready for big weekend.

C • Double run! 2

Thursday Aug 18, 2011 #

Note
slept:8.25

10-615.

another good night of sleep.

8 AM

Cycling-Road (active recovery) 1:45:51 [3] 30.1 mi (17.1 mph) +945ft

mellow ride with beth. rolled up to carlsbad and back with her and then added on a loop around manchester & RSF. super mellow with beth and picked it up a bit solo, but still nothing hard. legs are good!

12 PM

Swimming (Masters) 1:00:00 [3] 1.7 mi (35:18 / mi)

coached showed up late, water was cold, kind of a shit show. not a great swim.

3000 scy

3 PM

Strength/Core (Rehab United) 45:00 [3]

solo sesh at RU after dropping beth at airport. worked hard, sweating my ass off. will definitely feel this the next couple of days.

Wednesday Aug 17, 2011 #

Note
slept:9.25

945-7. One of the best sleeps I have had in a while. as planned i got up at 5am with the intention of hitting masters before riding. was still mega tired so went back to bed. recovery week!

9 AM

Cycling-Road (endurance) 3:05:35 [3] 55.7 mi (18.0 mph) +2224ft
ahr:134 max:176

killer ride with the crew.... beth, pete, marc, wattie, & heather. mellow loop out east, no hammering today but a bunch of steady riding. the onslaught will start back up next week. perfect for the final prep for LV.

1 PM

Running (Brick Run) 32:45 [3] 4.25 mi (7:42 / mi) +205ft 7:22 / mi
shoes: Zoot Ultra Otec

Quick brick run with beth. legs felt awesome.

Tuesday Aug 16, 2011 #

Note
slept:7.0

10-5. not enough sleep. up "late" on computer. Dawn Patrol Ride!

6 AM

Cycling-Road (active recovery) 2:33:27 [3] 40.6 mi (15.9 mph) +2320ft
ahr:125 max:157

met up with Eddie at the Y and just cruised the swami's loop. super mellow, NO hard efforts. legs feeling good and rested. really want to take it easy until intervals on Thursday.

2 PM

Swimming (Ymca) 40:00 [3] 1.42 mi (28:10 / mi)

another mellow swim....

2500 scy

500 swim
500 kick
500 drill/swim
8 x 125 pull w/ paddles

Monday Aug 15, 2011 #

Note
slept:9.0

1030-730.

great sleep. fun night out on the town! lots of good eating!

9 AM

Running (active recovery) 58:00 [3] 7.75 mi (7:29 / mi) +913ft 6:44 / mi

felt really good this morning. only planned on 45 mins but was feeing better by the minute so extended it a bit with out going hard. good sign after yesterdays run. i think running on the trails for my long run yesterday made a huge difference with how my legs feel today.

1 PM

Swimming (active recovery) 45:00 [3] 1.42 mi (31:42 / mi)

mellow recovery/drill shesh before heading to RU.

2500 scy

300 swim
300 pull
300 kick
300 drill
3 x 100 pull w/ paddles & band
1000 pull w/ paddles

really concentrating on finishing my stroke, "head in armpit", and gliding. good stuff. stoked to work on stroke... another challenge.

2 PM

Cycling-Road (active recovery) 1:31:46 [3] 22.5 mi (14.7 mph) +797ft

super mellow spinning down to RU for workout and then back home after. weather was crap but spinning felt great.

4 PM

Strength/Core (Rehab United) 45:00 [3]

doing work with beth. all good stuff and was feeling good.

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