Training Log Archive: Grandpa JamesonIn the 7 days ending Sep 11, 2011:
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Sunday Sep 11, 2011 #
7 AM
Swimming (Race Swim) 33:28 [3] 1.2 mi (27:54 / mi)
crap swim for me. just didn't swim "hard" and missed the group, but still thought I was swimming :31ish pace. not the case. if i am going to be competitive at this distance I need to step my game up.
8 AM
Cycling-Road (Race Bike) 2:31:40 [5] 56.0 mi (22.2 mph) +3469ft
not a great day on the bike either. first i had to stop a mile in to fix my shoe. buckle came out. stoked i have new shoes for kona.
i was riding well and solid and making tons of passes. dropping everybody on the climbs but trying to be patient. i caught everybody i saw all day and dropped them, but definitely spend some time in no man's land. the bad swim set this up. if i would have been closer to the leaders i am sure i would have done everything i could have to get to them. NEED TO SWIM FASTER.
power numbers were solid i would of thought they would have given me a faster time... maybe i need to take a look at my fit on the LOOK.
entire ride:
avg/max/norm PWR: 240/642/254
kj: 2196
lap 1 - out to turn around in the park
1:00:53 - 23.37 miles - 1,677 ft of climbing
avg/max/norm: 251/642/267
- maybe went out to hot? didn't feel like it... or maybe i should be able to hold this pace the whole time?
lap2 - from turnaround to finish
1:31: - 32.73 miles - 1,821 ft of climbing
avg/max/norm PWR: 233/447/244
i was riding well and solid and making tons of passes. dropping everybody on the climbs but trying to be patient. i caught everybody i saw all day and dropped them, but definitely spend some time in no man's land. the bad swim set this up. if i would have been closer to the leaders i am sure i would have done everything i could have to get to them. NEED TO SWIM FASTER.
power numbers were solid i would of thought they would have given me a faster time... maybe i need to take a look at my fit on the LOOK.
entire ride:
avg/max/norm PWR: 240/642/254
kj: 2196
lap 1 - out to turn around in the park
1:00:53 - 23.37 miles - 1,677 ft of climbing
avg/max/norm: 251/642/267
- maybe went out to hot? didn't feel like it... or maybe i should be able to hold this pace the whole time?
lap2 - from turnaround to finish
1:31: - 32.73 miles - 1,821 ft of climbing
avg/max/norm PWR: 233/447/244
C • yeah 2
10 AM
Running (Race Run) 1:24:07 [5] 13.1 mi (6:25 / mi) +2000ft 5:37 / mi
tough run course. had pretty good legs off the bike but never felt fast. didn't have another gear today. finished feeling fine, could have kept going at this pace.
not happy with run... AT ALL! I can run sub 1:20 on this course... and WILL.
not happy with run... AT ALL! I can run sub 1:20 on this course... and WILL.
Saturday Sep 10, 2011 #
Note
slept:9.0
zombie sleep. 910-610. in bed by 9 and passed out! woke up without an alarm.
8 AM
Swimming (Pre-race) 15:00 [3] 0.5 mi (29:59 / mi)
quick swim in the lake. perfect temp and cool course. feeling good in the water. plan on going for it tomorrow.
9 AM
Cycling-Road (Pre-race) 55:25 [3] 15.6 mi (16.9 mph) +932ft
hopped on the bike right after swim and rode the back half of the course to T2. Pretty fast and my legs felt like magic. a handful of unstructured efforts to race and quick/hard standing climbs.
10 AM
Running (Pre-race (tready)) 15:00 [3] 2.17 mi (6:55 / mi)
i decided to knock out the run on the tready in the gym. stoked i did. felt awesome.
5 min descending warm up
3 x 1 descending from 6 min pace
2 x 30 at 5:30 pace
cool down to 15 min, 1 min rest between all intervals.
need to get on the tready more.
5 min descending warm up
3 x 1 descending from 6 min pace
2 x 30 at 5:30 pace
cool down to 15 min, 1 min rest between all intervals.
need to get on the tready more.
Friday Sep 9, 2011 #
Note
slept:6.0
with the power being out we decided to head to vegas. late night, but good call. more time to chill and check out the course.
pretty good sleep but could have used some more. 1-7.
pretty good sleep but could have used some more. 1-7.
9 AM
Cycling-Road (pre-ride) 1:33:10 [3] 27.5 mi (17.7 mph) +1654ft
pre-rode some of the course with beth. drove out to lake las vegas/mead lake and rode the out and back in the park. Sick course. hot, hilly, windy, good roads... gonna be fun to race.
kept the effort in check. nothing hard today.
kept the effort in check. nothing hard today.
Thursday Sep 8, 2011 #
Note
slept:9.0
in bed early last night. good night of sleep... but hot.
9-6. up early to knock out some work stuff and get shit done!
9-6. up early to knock out some work stuff and get shit done!
7 AM
Running (Pre-race) 47:00 [3] 6.5 mi (7:14 / mi) +400ft 6:50 / mi
shoes: Zoot Ultra Otec
headed out to the trails for some quick short intervlas.
2 x 3-2-1 min intervals with equal rest & 5 minutes between routes. not all out, just moderate efforts building through out. legs felt really good.
2 x 3-2-1 min intervals with equal rest & 5 minutes between routes. not all out, just moderate efforts building through out. legs felt really good.
Wednesday Sep 7, 2011 #
6 AM
Swimming (Masters) 45:00 [3] 1.47 mi (30:37 / mi)
quick masters session. keeping the swims short this week.
2600 scy
300 swim
100 kick
6 x 100
500
5 x 100
200
300
2600 scy
300 swim
100 kick
6 x 100
500
5 x 100
200
300
8 AM
Cycling-Road intervals (TT intervals) 2:04:53 [3] 38.52 mi (18.5 mph) +1608ft
ahr:137 max:171
rolled out with pete after swim and breakie. met up with Nester on the coast.
unstructured TT intervals. pete was on TT bike and feeling good. when he went for it i just tried to hang on. perfect race week workout. nothing long, but some solid efforts... everything else was just spinning.
avg/max/norm PWR: 160/522/197
kj: 1197
unstructured TT intervals. pete was on TT bike and feeling good. when he went for it i just tried to hang on. perfect race week workout. nothing long, but some solid efforts... everything else was just spinning.
avg/max/norm PWR: 160/522/197
kj: 1197
3 PM
Strength/Core (Rehab United) 45:00 [3]
killer mobility session at RU with beth. all leg/hip opening stuff. the secret sauce.
Tuesday Sep 6, 2011 #
Note
slept:8.0
9-5. good sleep and not to sore from massage.
Swimming (active recovery/pre-race) 40:00 [3] 1.36 mi (29:24 / mi)
good recovery/pre-race swim.
2400 scy
300 swim
300 pull
300 kick
300 drill
3 x 100
6 x 50
12 x 25
300 pull w/ paddles
2400 scy
300 swim
300 pull
300 kick
300 drill
3 x 100
6 x 50
12 x 25
300 pull w/ paddles
6 AM
Cycling-Road (Tempo Tuesday) 2:16:17 [3] 40.53 mi (17.8 mph) +2162ft
ahr:137 max:176
rolled out with boys at 615. stoked airey joined us this week. hopefully we can keep this crew rolling over the winter.... I wanted to hit the first interval hard and then back off and just ride steady. mission accomplished. legs were feeling pretty snappy and power was there.
avg/max/norm PWR: 160/527/204
kj: 1304
avg/max/norm PWR: 160/527/204
kj: 1304
8 AM
Running (Brick Run) 31:30 [3] 4.25 mi (7:25 / mi) +200ft 7:06 / mi
shoes: Zoot Advantage WR
ez run off the bike. leucadia loop. sweating buckets. humid!
Monday Sep 5, 2011 #
Note
slept:9.5 weight:135.4lbs
930-7. zombie sleep. felt like i could have slept for a couple more hours but got up to spin with the crew.
8 AM
Cycling-Road (active recovery) 2:40:32 [3] 45.1 mi (16.9 mph) +850ft
rolled out with beth, pete, anna, marc, rv and nesters. up to o'side and out the bike path to college/bathroom. they kept rolling and beth I headed back towards home. cruised down to cardiff for coffee and then. perfect mellow miles. nothing hard at all and legs feel great.