Jesse Thomas Training
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TotalSSSBBRRRXXPTPTTotalSSBBRRXPT
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WeekDateDayTypeMinDistWorkouthr#hrkyrd#hr#hrmi#hr#hrminminkyrdminmiminmiminmin
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321/5SunS704200Solid. main set 3x(4x100 on 1:25 strong (1:08-07 on all), into 300 smooth (3:45), 1.5 min rest b/w sets. Good stuff, getting back to it.14.243.512.736.542.91700.031.3130704.2060001700
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B60EZ spin on path but with 6x3 min build by minute to strong last minute
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321/4SatR3053x(4, 3, 2, 1 w/30 sec walk rest) built speed through each set and over sets, started sub 7, finished at 5:20's or so. Foot didn't feel awesome, but not terrible either.14.032.38.537.542.91700.031.324000.0018003017030
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B180IM AZ course ride + extra hills. Felt decent, mostly steady/smooth but with some work on the hills and coming back, good ride
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PT30Exercises with JB
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321/3FriR60EZ spin on bike path, high cadence before driving to JB12.443.312.024.543.11900.031.56000.0000601900
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321/2ThuS352000EZ swim, 2k light, 5x400 mix of stuff13.443.312.036.232.11900.041.835352.000001900
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321/1WedR527mostly continuous EZ long run with lauren, probably 4 or 5 30 second walk breaks. Knee was a little sore and foot still sore16.443.814.047.832.11900.052.65200.0000521900
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3212/31TueS553500WU, 16x25 on 30 (some at 14-15), then 200, 100, 2x150, 2x75, 3x100, 7x50, 4x25 all on 1:20/100 pace. Good stuff16.743.814.058.231.81700.062.8225553.501500017020
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Wk32PT20Bit of shoulder stuff
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B1502.5 hr hilly ride, some big climbs, almost 5k of climbing, solid, mostly Z2/Z3
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3212/30MonR304.515x2 on, 1 off on the track.14.232.910.545.742.62300.063.0110503.00003023030
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PT30Shoulder and HOPS
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S503000Mostly chill, some quick pickups but nothing hard
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3112/29SunB1202x(10x2 min hill, 1.5 min EZ spin into 10 min steady Z2) mostly light, knee loosened up as it went along. All good.14.832.910.557.332.11900.052.512000.00120001900
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3112/28SatS553500Solid, 4x200 @ 2:50 (2:30), 4x150 @ 2:05 (1:50), 4x100 @ 1:20 (1:09), 4x50 @ 60 (31-30), continuous, good stuff, first realish workout, still feel shoulder a bit, but getting better14.743.412.356.142.72500.052.5140553.50004525040
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PT40Shoulder and some foot/ankle
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R457first "real" run, 20 min WU, 3x6 min build w/1 min walk b/w each went 5:55, 5:50, 5:40 average, foot was a little weak, but got through it, knee a little sore afterward
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3112/27FriB100EZ ride on bike paths, just spinning16.743.512.369.232.01800.052.112000.001000018020
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PT20Foot and ankle
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3112/26ThuS7040003x(8x50, 400 on 1:30), form based, shoulder felt decent, still feel a little on entry, but not bad17.254.515.657.542.62300.052.6215704.001000023045
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PT45Shoulder
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B100High cadence intervals
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3112/25WedB20EZ warmup until my bike broke16.054.014.157.642.62300.041.87000.002003523015
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R3553x12 run, 2 walk or so. Felt a little sore from yesterday in quads and hams from running fast yesterday, but not bad
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PT15Foot and ankle
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3112/24TueR446.52x10, 2x8, 6, 2 walk b/w17.365.017.447.342.52200.042.67400.00004422030
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Wk31PT30Foot and ankle
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3112/23MonS503000some kicking and an EZ aerobic set, shoulder still a little sore18.076.020.747.342.21900.042.6150503.00100001900
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B100Solid 6x4 min build by 1, 3 rest b/w, averaged 330, 350, 360, 370, 380, 390, and went 300 or so for each first minute, averaged ~470 watts for last minute on last two reps, solid
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3012/22SunS301800Vasa: 4x1, 4x45, 4x30, 4x15, 4x1, just building, felt shoulder a tiny amount, but ok16.765.217.746.642.21900.052.8115301.80450401900
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R4068x5 min on, 1 min off, felt good, a little creaky at the end but not bad
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B45EZ spin on the trainer
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3012/21SatS603500Group swim, 4x200 @ 3:10, 5x150 @ 2:20, solid but started to feel shoulder a bit, so stopped, not bad, but just playing safe16.865.217.947.331.51300.052.8260603.501850013015
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B185Aerobic ride w/matt, 240W average for 3 hrs, solid, some good builds, put 7 min at 340 in there somewhere
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PT15Foot and ankle
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3012/20FriS6033005x300 fast w/matt on 2:00, w/100 kick b/w finished each set in 1:15, 14, 13, 12, 11, fastest SCM 100s ever I think12.454.214.434.331.51300.042.5145603.30003513050
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PT50Shoulder and ankle
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R3557x5 min on, 1 min off, felt a little creaky at the end, but overall good
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3012/19ThuB105High cadence & smooth intervals, fairly aerobic12.253.612.645.631.31100.031.7145402.50105001100
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S402500Vasa, 4x2, 4x1, 4x30, 4x(30 hard, 1 float) x 2, 3 min b/w, solid
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3012/18WedR3049x3 min on, 1.5 walk, solid, on more varied terrain, felt better than yesterday, at least as good11.953.612.645.131.31100.041.9150603.30003011060
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PT60Lots of exercises for both with John
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S603300WU, kick & swim set, 10x50 to finish, getting better still.
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3012/17TueS603300WU, 6x100 @ 1:40 LCM, kick and swim mix, 6x100 @ 1:40, finished w/1:20, 1:18, solid, coming back a bit12.842.69.356.931.21000.042.1115603.30002510030
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Wk30R253.58x3 min, 1.5min walk at JB's office. Felt ok
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PT30Shoulder & foot at JB's
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3012/16MonB60Wind Tunnel, lots of one minute intervals12.242.17.756.920.8710.541.97000.0060007010
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PT10Bit of foot exercises, etc.
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2912/15SunB90High candence and 5 min Z3 intervals, solid13.252.38.256.920.8710.542.8120302.009000700
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S302000Vasa: 4x1, 4x45, 4x30, 4x15, 4x1, getting stronger
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2912/14SatDay Off, XC meet13.752.68.756.620.8710.553.3000.00000700
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2912/13FriB80EZ/aerobic trainer16.052.68.768.620.8710.563.6130251.5080025700
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S251500Vasa, 4x2, 4, 3, 2, 1, all 1-2 min rest between, getting stronger
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R253.58x3 min run, 1.5 min walk, fel great until last 45 sec, then felt just a little, all good though I think
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2912/12ThuS402500300WU, 100, 3x50, 150, 3x50, 200, 4x50, some kick, and back down, shoulder getting better, all on 1:40/100m base14.752.37.757.320.5510.574.1130402.5075005015
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B75Trainer, 6x4 min build, 3 min rest not sure if power meter was right, but built from average of 300W to 380W on last one, felt stronger as it went along, either way, good first step
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PT15Shoulder and ankle
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2912/11WedB110Trainer, mostly Z2 and Z1/2 high cadence intervals14.251.85.757.020.5510.574.320100.001100215070
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R21310 min walk, 7x3 min run, 1.5min walk
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PT70HOPS
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2912/10TueS301700200, 4x100s50k, 8x50 kick/swim w/fins, 3x100 swim 25 kick12.662.26.745.220.4410.574.380301.7000043020
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Wk29X30Elliptigo, 5x4 min build
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PT20Shoulder & Foot
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2912/9MonB60EZ trainer13.451.75.056.320.4400.075.0130100.5060004060
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S10500Vasa trainer 5x1 min, 30 sec
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PT60Shoulder and foot with Jay
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2812/8SunS5025004x(100s, 50k), 8x(50s, 25k), 4x25, 8x(100s, 50k), shoulder felt better than last time12.241.54.556.130.6500.064.0150502.5070005030
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B70Aerobic, some high cadence stuff
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PT30shoulder and foot
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2812/7SatB120mostly long low Z3 intervals, some low cadence11.641.54.055.940.7600.053.514000.00120006020
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PT20Shoulder and foot
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2812/6FriR101.58x1 min on, 1 off10.341.54.054.940.7600.043.250100.5000106030
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S10500Vasa, mostly EZ
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PT30Shoulder and foot
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2812/5ThuB60Mostly ez on the trainer10.942.15.054.930.5400.043.4100100.5060004030
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S10500Vasa tryout, not too bad
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PT30foot and shoulder
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2812/4WedR1524x1.5, 4x1, 4x30, all 30 sec walk b/w11.631.94.555.930.5400.043.38500.0000154070
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PT70HOPS
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