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Training Log Archive: Grandpa Jameson

In the 7 days ending Sep 4, 2011:

	activity	#	time	miles		km		+ft
	Cycling-Road	6	15:07:58	264.75	(17.5/h)	426.07	(28.2/h)	14096
	Running	6	6:13:39	50.65	(7:23)	81.51	(4:35)	3143
	Swimming	4	3:55:00	7.73	(30:24)	12.44	(18:53)
	Strength/Core	1	45:00
	Total	17	26:01:37	323.13		520.03		17239
averages - sleep:8.7

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Sunday Sep 4, 2011 #

Note
slept:9.25

10-715. mega sleep. much needed sun is already blazing... can't wait to run

8 AM

Running (long run/fartlek.) 1:24:14 [3] 11.85 mi (7:06 / mi) +893ft 6:38 / mi
shoes: Zoot Ultra Kalani 2

good long run this morning. feeling good.

2+ mile warm up. Then intervals, in minutes, 5-1-4-1-3-1-2-1-2-1-3-1, all with 90 secs rest. The longer intervals are steady, 10K effort, the 1 minuters are FAST! Cool down.

love runs like this. run flew by and love running hard.

11 AM

Cycling-Road (active recovery) 1:46:53 [3] 27.65 mi (15.5 mph) +1378ft

ez spin down the coast and back with KL. coffee after.

3 PM

Running (2nd run) 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
shoes: Zoot Advantage WR

run #2 with beth. rallied before heading over to chill at the pool. felt good. nice and quick.

Saturday Sep 3, 2011 #

7 AM

Swimming (Masters) 1:00:00 [3] 1.76 mi (34:06 / mi)
slept:8.0

cut it at an hour today. solid swimming with some fast stuff. felt good in the water today... way better than last saturday.

300 swim
300 kick
4 x 100

5 x 100
400
3 x 100
200
100

100
2 x 100
300

9 AM

Cycling-Road (endurance) 4:03:00 [3] 74.0 mi (18.3 mph) +3737ft
ahr:145 max:182

rolled out after swim with the crew. swamis loop with everybody and then beth and i broke off. bike path, santa luz, sdbc loop, manchester, la costa, home.

solid ride. power numbers are off. didn't calibrate and was reading way low for first half of ride when I was working the hardest. re calibrated then all good.

1 PM

Running (Brick Run) 31:00 [3] 4.25 mi (7:18 / mi) +200ft 6:59 / mi
shoes: Zoot Ultra Otec

good run. quick, low effort.

Friday Sep 2, 2011 #

7 AM

Swimming (Ymca) 1:10:00 [3] 2.38 mi (29:25 / mi)
slept:8.0

good, long, mellow swim this morning.

4200 scy

500 swim
200 pull
300 kick

2 rounds of the following (broken mile). 2nd round pull w/ paddles
4 x 25
4 x 50
3 x 100
2 x 200
3 x 100
4 x 50
4 x 25

10 AM

Cycling-Road (active recovery) 2:05:56 [3] 35.6 mi (17.0 mph) +1342ft

Friday loop with pete. nothing hard, some steady efforts though. good day to take it easy on the legs.

Thursday Sep 1, 2011 #

8 AM

Running intervals (800's) 1:12:30 [4] 9.6 mi (7:33 / mi) +600ft 7:08 / mi
slept:8.5

good run this morning with beth and block. rolled out from the house and the trails for 6 x 800 (400 rest).

good session felt quick and way better than yesterday.

2 PM

Cycling-Road (active recovery) 1:53:00 [3] 31.0 mi (16.5 mph) +1700ft

mellow riding to and from RU. some bonus time and climbing on the way there.

3 PM

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

good sesh w/ beth. nothing to hard. race less than 10 days out.... really?

Wednesday Aug 31, 2011 #

6 AM

Swimming (Masters) 1:00:00 [3] 1.99 mi (30:09 / mi)

good masters sessions. just kind of going through the motions.

3500 scy

300 swim
100 kick

2 x 200
100 fast
5 x 100
500
100 kick

2 x (200 + 50 fast)
300
2 x 100
500

9 AM

Cycling-Road (endurance) 3:05:12 [3] 55.5 mi (18.0 mph) +3711ft
ahr:142 max:190

not my best day on the bike. legs were junk and head just not in the game. rode ok and had fun with the crew, but little motivation.

bagged running off bike after pete and trevor told me i should bag it. i need to rest and clear my head.

avg/max/norm PWR: 167/644/222
kj: 1841

Tuesday Aug 30, 2011 #

6 AM

Cycling-Road (Tempo Tuesday) 2:13:57 [5] 41.0 mi (18.4 mph) +2228ft
ahr:133 max:178

tuesday tempo ride w/ trevor, bryan, ryan, eddie, & ethan. so stoked to have a crew to hammer with early! dawn patrol.... the new standard. legs weren't good today... actually crap... but got through it thanks to the teamwork.

same route and intervals as last week.

#1 - through eflin - stop sign to stop sign
16:53
avg pwr: 249
max pwr: 617
norm pwr: 277
avg/max HR: 156/173

#2 - first climb on del dios to stop sign into RSF
15:42
avg pwr: 243
max pwr: 490
norm pwr: 268
avg/max HR: 155/176

#3 - Fire station in RSF to stop sign in SB
7:33
avg pwr: 276
max pwr: 576
norm pwr: 295
avg/max HR: 162/178

entire workout:
avg/max/norm pwr: 163/617/221
kj: 1300

5 PM

Running (active recovery) 33:40 [3] 4.5 mi (7:29 / mi) +400ft 6:54 / mi
shoes: Zoot Advantage WR

mellow run.... after a fucked up day of work! life changing.

Monday Aug 29, 2011 #

Note
slept:9.8

830-620. went to bed early after good times at the VH party. set alarm for masters but went back to bed for another hour. woke up still feeling out of it but had to get the day going.

7 AM

Swimming (active recovery) 45:00 [3] 1.6 mi (28:07 / mi)

mellow sesh at the Y. just need to loosen up and wake up.

400 swim
4 x 150 k,dr,sw

400 swim
4 x 100
300 swim
3 x 100
200
2 x 100

12 PM

Running (Endurance ) 2:00:15 [3] 16.2 mi (7:25 / mi) +850ft 7:04 / mi
shoes: Zoot Ultra Kalani 2

good long run in the heat....

ran mellow down the coast to san elijo lagoon. then knocked out some tempo intervals out and back through lagoon on the trails.

2 x (5-4-3-2-1 min) on 1 min ez jogging between all hard/tempo intervals. did one set on the way out and the other on the way back. time flew by. ez jogging back home.

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