Training Log Archive: Grandpa JamesonIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Note
slept:8.5 weight:133.4lbs
in bed just after 9 and solid sleep. right out of bed legs are feeling good. it's only 33 degrees in campo right. should be a muddy, cold race.
hooked up a ride out to the race last night so i don't have to drive. STOKED!
no need to rush this morning. rolling at 815.
hooked up a ride out to the race last night so i don't have to drive. STOKED!
no need to rush this morning. rolling at 815.
10 AM
Cycling-MTB warm up/down (warm-up) 22:12 [3] 5.26 mi (14.2 mph) +69ft
ahr:146 max:175
not the warm-up i wanted. got to the race site at 930 and the "pre-reg" line was LONG and NOT moving. didn't get on my bike until just after 1030. wanted to be on my 10.
felt good though.
2 x 20 min race efforts
2 x 30 sec starts
EZ spinning
felt good though.
2 x 20 min race efforts
2 x 30 sec starts
EZ spinning
11 AM
Cycling-MTB race (Race) 2:23:00 [5] 28.77 mi (12.1 mph) +3583ft
ahr:173 max:205
Not my best race... by far... but a GREAT training day!
http://connect.garmin.com/activity/25809333
course change right before start. NO long climb up Mt. Pinos which comes 3/4's through race and is made for me. killed something i thought would work to my advantage. instead two laps from first single track descent.
race start was mellow. i was 3rd wheel hitting the road and the on the front after the other guys peeled off. i sat up and super EZ waiting for guys to come around but they didn't. so rode on the front some more going super EZ... no effort.
hit the climb and Marco attacked and i followed and he sat in. a couple of minutes later i put in a move and split the group of 15 and then sat on front not working too hard... but the climb is solid...
near the top, before the single track, i threw down another move and split the group again. me and two guys (eventual 1st & 2nd) got a way. that's where i hit my max HR... 205!!!!!!!!!!!!!!!!!!!!!!
i hit the single track in 2nd. rode well but ended up getting passed by 2 guys on long (fun) descent before fireroad... then one more guy passed me.
worked my way back into 3rd after the hike-a-bike and more climbing. hit the super fast, rutted, muddy, fireroad descent in 4th sitting on Marco's wheel and then ate SHIT. super rutted creek crossing going 25 mph! i some how ran out of it and bike flipped a number of time. yardsale! garmin flew off, bottle, chain off. got my shit together and was now in 5th after getting passed. it definitely shook me up a bit it could have been bad.
never really got back on my game after that. i tried but top end seemed to disappear. held on to 5th for a while but was just riding not racing. having fun just railing the singletrack... playing it safe. it's february!
ended up getting passed by one more guy and couldn't respond. i wasn't tired, or bonking, just kind of flat and NO SNAP.
finished in 6th after final shitshow of a descent. tons of mud, knee deep water crossing, and cat 2 & 3 rider traffic (they only did one lap and started after us).
not bummed about the result at all. of course i would have liked to get on the podium but I just came off of the BEST base training i have ever done and just started doing some harder stuff this week. 20 hours of training in the body heading in too... the engine is there and better than ever... just needs to be finely tuned. the races I really want to perform at are still down the road a bit. i am confident that i am on the right track.
just a fun day on the bike... muddy!
race nutrtion:
pre - kona sub8
during - 1 bottle w/ 1 scoop Prolong (24oz)
http://connect.garmin.com/activity/25809333
course change right before start. NO long climb up Mt. Pinos which comes 3/4's through race and is made for me. killed something i thought would work to my advantage. instead two laps from first single track descent.
race start was mellow. i was 3rd wheel hitting the road and the on the front after the other guys peeled off. i sat up and super EZ waiting for guys to come around but they didn't. so rode on the front some more going super EZ... no effort.
hit the climb and Marco attacked and i followed and he sat in. a couple of minutes later i put in a move and split the group of 15 and then sat on front not working too hard... but the climb is solid...
near the top, before the single track, i threw down another move and split the group again. me and two guys (eventual 1st & 2nd) got a way. that's where i hit my max HR... 205!!!!!!!!!!!!!!!!!!!!!!
i hit the single track in 2nd. rode well but ended up getting passed by 2 guys on long (fun) descent before fireroad... then one more guy passed me.
worked my way back into 3rd after the hike-a-bike and more climbing. hit the super fast, rutted, muddy, fireroad descent in 4th sitting on Marco's wheel and then ate SHIT. super rutted creek crossing going 25 mph! i some how ran out of it and bike flipped a number of time. yardsale! garmin flew off, bottle, chain off. got my shit together and was now in 5th after getting passed. it definitely shook me up a bit it could have been bad.
never really got back on my game after that. i tried but top end seemed to disappear. held on to 5th for a while but was just riding not racing. having fun just railing the singletrack... playing it safe. it's february!
ended up getting passed by one more guy and couldn't respond. i wasn't tired, or bonking, just kind of flat and NO SNAP.
finished in 6th after final shitshow of a descent. tons of mud, knee deep water crossing, and cat 2 & 3 rider traffic (they only did one lap and started after us).
not bummed about the result at all. of course i would have liked to get on the podium but I just came off of the BEST base training i have ever done and just started doing some harder stuff this week. 20 hours of training in the body heading in too... the engine is there and better than ever... just needs to be finely tuned. the races I really want to perform at are still down the road a bit. i am confident that i am on the right track.
just a fun day on the bike... muddy!
race nutrtion:
pre - kona sub8
during - 1 bottle w/ 1 scoop Prolong (24oz)
2 PM
Cycling-MTB warm up/down (cooldown) 15:00 [1] 2.0 mi (8.0 mph) +20ft
ahr:114 max:131
post race spin. wanted to get in 30 but was cold and wet.
Saturday Feb 27, 2010 #
Note
slept:7.5 weight:132.2lbs
woke up at 545 to no rain and thought for a minute i could sneak in a ride. checked the radar and we were about to get nailed. back to bed
hoping to get outside for a pre-race spin with some short intervals today if not... trainer time!
hoping to get outside for a pre-race spin with some short intervals today if not... trainer time!
7 AM
Strength/Core (home) 45:00 [3]
awesome home session. no rush this morning. actually enjoying the rain and mellow day before racing tomorrow.
beth headed to pool and knocked out one of the best home sessions in a while.
3 rounds of
30 knee raises alternating sides w/ TRX
20 knee raises straigh w/ TRX
20 pull-ups w/ TRX
20 push ups w/ feet on ball
100 various crunches on ball
50 back ext on ball
5 min plank (different stuff every round)
stretching and myrtl between rounds and then finished it up with more stretching and foam roller.
heading to the coffee shop with beth and then getting on the bike at some point. trainer or CX outside.
beth headed to pool and knocked out one of the best home sessions in a while.
3 rounds of
30 knee raises alternating sides w/ TRX
20 knee raises straigh w/ TRX
20 pull-ups w/ TRX
20 push ups w/ feet on ball
100 various crunches on ball
50 back ext on ball
5 min plank (different stuff every round)
stretching and myrtl between rounds and then finished it up with more stretching and foam roller.
heading to the coffee shop with beth and then getting on the bike at some point. trainer or CX outside.
11 AM
Cycling-CX intervals (pre-race intervals) 1:49:08 [3] 26.2 mi (14.4 mph) +1798ft
ahr:132 max:176
after deciding to bag the idea of a long ride today due to the weather and just go into tomorrow's race more rested cody gave me some "pre-race" intervals to knock out. i was either going to knock them out on the trainer or on the CX bike.
3 x 3 min @ LT w/ 5min recoveries
i was sitting a coffee shop with beth and the sun came out. bolted home and got on the cx bike. rode down to torrey pines and knocked out the itnervals on the inside climb. it started raining lightly off and on during intervals. solid efforts and the legs felt good after opening it up a bit.
#1
3:01
avg HR: 165
max HR: 170
#2
3:01
avg HR: 166
max HR: 175
#3
3:02
avg HR: 167
max HR: 176
after the last one i cruised to the top and descended the outside... and then it started to rain. i got rained on for a solid 25 mins until i got back to cardiff and then it was blazing sunshine! RAD! i'll take getting rained on over the riding the trainer any day.
legs are feeling good. really looking forward to racing tomorrow.
3 x 3 min @ LT w/ 5min recoveries
i was sitting a coffee shop with beth and the sun came out. bolted home and got on the cx bike. rode down to torrey pines and knocked out the itnervals on the inside climb. it started raining lightly off and on during intervals. solid efforts and the legs felt good after opening it up a bit.
#1
3:01
avg HR: 165
max HR: 170
#2
3:01
avg HR: 166
max HR: 175
#3
3:02
avg HR: 167
max HR: 176
after the last one i cruised to the top and descended the outside... and then it started to rain. i got rained on for a solid 25 mins until i got back to cardiff and then it was blazing sunshine! RAD! i'll take getting rained on over the riding the trainer any day.
legs are feeling good. really looking forward to racing tomorrow.
7 PM
Note
Pre-race meal. (want to keep a log of this)
Fish Salad.
pan seared cod
spinach
avo
red onion
artichoke hearts
red pepper
mushrooms
1 hard boiled egg
tomato
w/ mustard dill vinaigrette dressing (homemade/healthy)
and a couple glasses of red wine.
Fish Salad.
pan seared cod
spinach
avo
red onion
artichoke hearts
red pepper
mushrooms
1 hard boiled egg
tomato
w/ mustard dill vinaigrette dressing (homemade/healthy)
and a couple glasses of red wine.
Friday Feb 26, 2010 #
Note
slept:7.5
up at 5am with no alarm... its was set for 5:01. feel good. heading out the door in a few and heading straight to trails. gonna knock out some trail time and then bolt to work.
6 AM
Cycling-MTB (Endurance-Recovery) 1:49:28 [3] 18.23 mi (10.0 mph) +2110ft
ahr:131 max:164 weight:132.2lbs
rolling before 5:40 am (weeger style). i was ready to go this morning. I had 90 min recovery ride on the schedule and decided the trails would be more fun than the road.
hit the la costa trails and busted a lap of "hell track" (race loop) but not at race pace. legs were feeling good which was a surprise after the hard ride and RU workout yesterday. mentally i was fresh too. was just fun to be out riding. perfect morning.
got back home before 7:40 and didn't even have to rush to get into work for my 9am meeting. no stress.
possibility of more mellow miles later today with beth.
hit the la costa trails and busted a lap of "hell track" (race loop) but not at race pace. legs were feeling good which was a surprise after the hard ride and RU workout yesterday. mentally i was fresh too. was just fun to be out riding. perfect morning.
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| From Riding/Training Photos |
got back home before 7:40 and didn't even have to rush to get into work for my 9am meeting. no stress.
possibility of more mellow miles later today with beth.
3 PM
Cycling-Road (Endurance-Recovery) 1:51:54 [3] 30.65 mi (16.4 mph) +1283ft
ahr:129 max:165
second double ride day of the week. finished up everything up at work and bolted home and jumped right on the bike. rolled out to meet up with beth and colleen... they were already out riding.
headed through encinitas to RSF to el camino del norte. just missed beth and colleen and road to the coast and finally met up with beth. we cruised up the coast to leucadia and then home. nice and warm and NO wind. waves looked fun... sheet glass.
awesome loop. good for recovery or mod effort/intervals. little stopping.
legs felt great from the start and it was the same on wednesday when i rode mtb in AM and road in PM. i used always feel like crap on second ride or workout of day. not these days. actually feeling better on second ride than first. i think it has a lot to do with recovery and nutrition.
headed through encinitas to RSF to el camino del norte. just missed beth and colleen and road to the coast and finally met up with beth. we cruised up the coast to leucadia and then home. nice and warm and NO wind. waves looked fun... sheet glass.
awesome loop. good for recovery or mod effort/intervals. little stopping.
legs felt great from the start and it was the same on wednesday when i rode mtb in AM and road in PM. i used always feel like crap on second ride or workout of day. not these days. actually feeling better on second ride than first. i think it has a lot to do with recovery and nutrition.
Thursday Feb 25, 2010 #
Note
slept:7.5 weight:132.2lbs
good sleep. passed out! up early to hit swami's ride! first time i have been on this hammerfest in a while. expecting it to be pretty rough with my lack on intensity so far in my training.
6 AM
Cycling-Road tempo (swami's) 2:35:52 [4] 44.13 mi (17.0 mph) +2799ft
ahr:142 max:193
definitely took my medicine on this one! First group ride of 2010!
on the wet roads and rolling at 545am. i got in about 35+ mins before meeting up with the swami's group. it was on from the start. solid pace to the coast and then up to carlsbad. worked my way to the front and felt strong on the rollers. felt solid on first half of the ride and then we hit the hills.
was strong up the first 3 climbs and was hanging with front pack, but working HARD! definitely the hardest efforts i have put in in quite some time. i didn't attack at all... really couldn't. i was just hanging on. these guys have all be racing for the last month+ and are pretty fast right now. i was just stoked to stay in the front group... barely.
the we hit faraday and i got in the break away of 5 guys and we were rolling. up the final climb i popped! i was sitting 3rd wheel and was over geared when i attacked and exploded trying to respond to the move. love it. HR into the 190's various times.
at the end of last summer and fall i would have been able to hang. it's GOOD to not be fast right now. motivating and if i was that fit right now that would be bad thing.
Group portion of ride:
1:03, 20.65 miles, 1199 ft of climbing
avg hr: 154
max hr: 193
pain cave!
after the group split bryan and i got in another 55 minutes with some climbing... just cruising... i was WORKED!
on the wet roads and rolling at 545am. i got in about 35+ mins before meeting up with the swami's group. it was on from the start. solid pace to the coast and then up to carlsbad. worked my way to the front and felt strong on the rollers. felt solid on first half of the ride and then we hit the hills.
was strong up the first 3 climbs and was hanging with front pack, but working HARD! definitely the hardest efforts i have put in in quite some time. i didn't attack at all... really couldn't. i was just hanging on. these guys have all be racing for the last month+ and are pretty fast right now. i was just stoked to stay in the front group... barely.
the we hit faraday and i got in the break away of 5 guys and we were rolling. up the final climb i popped! i was sitting 3rd wheel and was over geared when i attacked and exploded trying to respond to the move. love it. HR into the 190's various times.
at the end of last summer and fall i would have been able to hang. it's GOOD to not be fast right now. motivating and if i was that fit right now that would be bad thing.
Group portion of ride:
1:03, 20.65 miles, 1199 ft of climbing
avg hr: 154
max hr: 193
pain cave!
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| From Riding/Training Photos |
after the group split bryan and i got in another 55 minutes with some climbing... just cruising... i was WORKED!
5 PM
Strength/Core (RU Func Strength class ) 1:00:00 [3]
Defintely pretty tired heading into this one. the ride this morning took it out of me. could not get full... snacking all day.
Good workout. a lot of leg stuff tonight (single leg and split stance). teamed up with beth and she kept me honest. 3 rounds. tough. done.
stoked be at home. gotta knock out some stuff for work and then relax and get to bed early. I have to get up EARLY to ride. important 9am meeting tomorrow... lame... on a Friday.
Good workout. a lot of leg stuff tonight (single leg and split stance). teamed up with beth and she kept me honest. 3 rounds. tough. done.
stoked be at home. gotta knock out some stuff for work and then relax and get to bed early. I have to get up EARLY to ride. important 9am meeting tomorrow... lame... on a Friday.
Wednesday Feb 24, 2010 #
Note
slept:6.25
up way to late watching the olympics and hanging out with my sister. good times though. up early this morning to drive back home and get on the bike.
8 AM
Cycling-MTB (Endurance) 2:10:12 [3] 21.62 mi (10.0 mph) +2805ft
ahr:132 max:170
rad ride. was super tired when i got home from driving back from LA and my legs felt like crap from all the car time and hard efforts yesterday. wasn't sure how the ride was going to feel.... then i gotta call from beth telling me she was getting off early and needed to ride. sweet double ride day!
headed out on the mtb and the weather was perfect. sunny and warm... and for some reason as soon as i got going i felt awesome. got to the la costa trails and nailed all the front side climbs/descents. feeling great and climbing strong but nothing hard after yesterday's interval session.
trails were perfect again. probably one of the best days i have every ridden out there trail and weather wise. stoked. got in just over 2 hours and will be heading out again with beth this afternoon.
this never gets old....
headed out on the mtb and the weather was perfect. sunny and warm... and for some reason as soon as i got going i felt awesome. got to the la costa trails and nailed all the front side climbs/descents. feeling great and climbing strong but nothing hard after yesterday's interval session.
trails were perfect again. probably one of the best days i have every ridden out there trail and weather wise. stoked. got in just over 2 hours and will be heading out again with beth this afternoon.
this never gets old....
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| From Riding/Training Photos |
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| From Riding/Training Photos |
2 PM
Cycling-Road (Endurance) 2:27:50 [3] 40.28 mi (16.3 mph) +2464ft
ahr:135 max:174
ride #2. for some reason I usually feel really good when i ride twice in one day and today was no exception.
the legs were on fire from the start and I felt like i could break my pedals right off the cranks! we rode the swamis/del dios/elfin loop in reverse. beth had some intervals to do and i just cruised. she's getting strong. i love it!
with the lack of sleep last night and "crap" food & beers i ate/drank last night i was surprised to feel this good all day.
stretching on ball and foam roller right after.
time to make some dinner and RELAX!
nothing like 4.5 hours of riding on a wednesday!
the legs were on fire from the start and I felt like i could break my pedals right off the cranks! we rode the swamis/del dios/elfin loop in reverse. beth had some intervals to do and i just cruised. she's getting strong. i love it!
with the lack of sleep last night and "crap" food & beers i ate/drank last night i was surprised to feel this good all day.
stretching on ball and foam roller right after.
time to make some dinner and RELAX!
nothing like 4.5 hours of riding on a wednesday!
Tuesday Feb 23, 2010 #
Note
slept:8.0 weight:133.4lbs
more good sleep. sleeping hard.
interval session on the bike this morning, WFH'n, and then heading to LA to meet with an air force recruiter with my nephew. busy day.
interval session on the bike this morning, WFH'n, and then heading to LA to meet with an air force recruiter with my nephew. busy day.
6 AM
Cycling-Road (VO2) 2:30:29 [4] 38.05 mi (15.2 mph) +3246ft
ahr:131 max:179
Solid workout even though the ride kind of turned into a shitshow.
workout:
w/u
2x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
4x1' max effort (3-5' RI) + c/d.
9' int. on 4-6% grade, 3' int. 2-3% grade, 1' int. on varried grades.
9min int #1 (San Elijo)
9:02, 1.43 miles, 503 ft of climbing
avg hr: 159
max hr: 174
avg cadence: 73 rpm
- nailed this one and just eased into it. hit a light in the first 3 min and then solid after. felt strong... and easy! the last 3 min in z5 were solid.
9min int #2 (Twin Oaks)
9:01, 1.46 miles, 515 ft of climbing
avg hr: 159
max hr: 176
avg cadence: 67 rpm
- steeper, harder climb. nailed this one too. i like this interval.
then shit hit the fan. descending san elijo to start 3 min intervals bryan shredded his rear sidewall. 4" tear. tried booting it with dollar bill, blew, and then a wrapper... wasn't happening. so i bolted back to my house (40 min away) and finished the workout on the way.
3 min int #1
3:07, .81 miles, 139 ft of climbing
avg hr: 152
max hr: 174
avg cadence: 66 rpm
- hit a light half way through. lame. but still a solid effort.
3 min int #2
3:02, .74 miles, 143 ft of climbing
avg hr: 169
max hr: 176
avg cadence: 74 rpm
- much better. nailed this one on a climb. felt good in z5. i like this stuff!
then knocked 4x1 min on a side street by my house on a gradual climb. very solid effort but didn't rest much between intervals b/c i had to go get bryan.
overall a very solid workout, especially considering the circumstance. looking forward to next week's session!
workout:
w/u
2x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
4x1' max effort (3-5' RI) + c/d.
9' int. on 4-6% grade, 3' int. 2-3% grade, 1' int. on varried grades.
9min int #1 (San Elijo)
9:02, 1.43 miles, 503 ft of climbing
avg hr: 159
max hr: 174
avg cadence: 73 rpm
- nailed this one and just eased into it. hit a light in the first 3 min and then solid after. felt strong... and easy! the last 3 min in z5 were solid.
9min int #2 (Twin Oaks)
9:01, 1.46 miles, 515 ft of climbing
avg hr: 159
max hr: 176
avg cadence: 67 rpm
- steeper, harder climb. nailed this one too. i like this interval.
then shit hit the fan. descending san elijo to start 3 min intervals bryan shredded his rear sidewall. 4" tear. tried booting it with dollar bill, blew, and then a wrapper... wasn't happening. so i bolted back to my house (40 min away) and finished the workout on the way.
3 min int #1
3:07, .81 miles, 139 ft of climbing
avg hr: 152
max hr: 174
avg cadence: 66 rpm
- hit a light half way through. lame. but still a solid effort.
3 min int #2
3:02, .74 miles, 143 ft of climbing
avg hr: 169
max hr: 176
avg cadence: 74 rpm
- much better. nailed this one on a climb. felt good in z5. i like this stuff!
then knocked 4x1 min on a side street by my house on a gradual climb. very solid effort but didn't rest much between intervals b/c i had to go get bryan.
overall a very solid workout, especially considering the circumstance. looking forward to next week's session!
11 AM
Strength/Core (home) 20:00 [2]
home session before hitting the road.
2 x
50 knee raises w/ trx (30 left-right-center + 20 center)
30 twist pull w/ trx
100 various crunches on ball
30 back ext on ball
myrtyl
then foam roller.
booyah!
2 x
50 knee raises w/ trx (30 left-right-center + 20 center)
30 twist pull w/ trx
100 various crunches on ball
30 back ext on ball
myrtyl
then foam roller.
booyah!
Monday Feb 22, 2010 #
Note
slept:8.0 weight:133.2lbs
good sunday night sleep (key). way to get the week started. really excited about training this week and the race on sunday. heading for an EZ spin as soon as the sun comes up.
6 AM
Cycling-Road (recovery) 1:42:00 [2] 25.6 mi (15.1 mph) +1719ft
ahr:127 max:150
more wet roads! rained a bit last night and the roads were still drying out. nothing too bad, cut it was windy. decided to stay inland and avoid as much wind as i could. headed north into the wind on the way and flipped and head home. hit some rain on the way out for about 5 min. sick of cleaning my bikes!
EZ recovery spin. Kept the HR in check and tried to just spin as much as possible. legs are feeling good. keeping yesterday mellow was a good call.
headed straight into work. busy day ahead and RU tonight.
EZ recovery spin. Kept the HR in check and tried to just spin as much as possible. legs are feeling good. keeping yesterday mellow was a good call.
headed straight into work. busy day ahead and RU tonight.
5 PM
Strength/Core (RU Func Strength class ) 1:00:00 [3]
more of a mellow class tonight. glad about that. was tired and hungy heading in.... but through it. hard circuit. not as much hard lower body stuff now that everybody is getting into race mode. some hard core stiff with the ball and sliders... and a lot of push ups/pull ups.
Sunday Feb 21, 2010 #
Event: Foothill Classic MTB Race
Note
slept:7.0 weight:133.4lbs
not a great night of sleep. work up at 230am and was up for a bit. legs are feeling good today. hopefully the "reco" session at the Y yesterday helped.
still trying to decided what to do today. deciding against riding in SA's though. cody had a 3 and 4 hour ride on the plan for the weekend. i got 4.5 yesterday and need to remember i am still in recovery mode from my HUGE block or riding. so i am definitely going to take to day pretty mellow.
hours will won't be as much this coming week but intensity will be on the rise and i need to be ready.
still trying to decided what to do today. deciding against riding in SA's though. cody had a 3 and 4 hour ride on the plan for the weekend. i got 4.5 yesterday and need to remember i am still in recovery mode from my HUGE block or riding. so i am definitely going to take to day pretty mellow.
hours will won't be as much this coming week but intensity will be on the rise and i need to be ready.
C • 1
9 AM
Cycling-MTB (Endurance-Recovery) 2:54:31 [3] 31.56 mi (10.9 mph) +1916ft
ahr:125 max:175
just what the doctor ordered! decided last night when i woke up at 3am that i need to stick to the recovery plan and not head up to the SA's and climb my face off.
the roads were wet and i did not want to ride on the road. so i decided on hodges and hoped it wouldn't be to muddy and was stoked that weeger came down to roll.
conditions were PERFECT! super tacky trails, charged tons of single track, including some new stuff, and just kept it mellow. such a fun ride. can't wait to take beth and ride some of the "new" singletrack out there.
gonna relax the rest of the day, refuel, and get ready for next week. recovery week is OVER. back to work!
the roads were wet and i did not want to ride on the road. so i decided on hodges and hoped it wouldn't be to muddy and was stoked that weeger came down to roll.
conditions were PERFECT! super tacky trails, charged tons of single track, including some new stuff, and just kept it mellow. such a fun ride. can't wait to take beth and ride some of the "new" singletrack out there.
gonna relax the rest of the day, refuel, and get ready for next week. recovery week is OVER. back to work!
Saturday Feb 20, 2010 #
Note
slept:9.0 weight:133.4lbs
massage+good dinner+good wine = rad sleep!
woke to heavy rain last night, but clear skies this morning. time to ride my bike for a long time.
woke to heavy rain last night, but clear skies this morning. time to ride my bike for a long time.
8 AM
Cycling-Road (Endurance) 4:30:00 [3] 71.0 mi (15.8 mph) +4587ft
ahr:135 max:174
so stoked it wasn't raining this morning... it was pouring when i woke up in the middle of the night and thought I was going to have to wait until the afternoon to get out. charged out the door at 8am with plans for 4 hours. clearing skies and drying roads.
set out to do the 4 hour route I have been doing lately. leg were definitely feeling the hard strength session from thursday night. DOMS. not tired just kind of tight and heavy. started to loosen up a bit around the 30 minutes in and then i gotta flat. fixed it and then had to loosen them back up.
gotta a text from Erik about an hour in and he wanted to ride. told him to meed me at the top of double peak. was getting nervous because double peak was covered in with clouds and it looked like rain over there.
hit san marcos just after a rain storm went through. super wet streets. climbed twin oaks valley in some drizzle and then met erik at double peak. after the climb we rode elfin-del dios-villa de la valle-coast-home. a little longer than planned but energy was good and weather was perfect... except for head wind. super blue skies and warm!
kept the effort mellow all day and the legs never really came around. never felt bad but just no snap today. flat. good endurance/base ride and kept HR in check. max hr came climbing the super steep part of double peak.
http://connect.garmin.com/activity/25140553
came home, slammed some Fluid, and cleaned my bikes. now i am just chilling, drinking some coffee and may rally for a mellow/recovery/core session at the YMCA.
set out to do the 4 hour route I have been doing lately. leg were definitely feeling the hard strength session from thursday night. DOMS. not tired just kind of tight and heavy. started to loosen up a bit around the 30 minutes in and then i gotta flat. fixed it and then had to loosen them back up.
gotta a text from Erik about an hour in and he wanted to ride. told him to meed me at the top of double peak. was getting nervous because double peak was covered in with clouds and it looked like rain over there.
hit san marcos just after a rain storm went through. super wet streets. climbed twin oaks valley in some drizzle and then met erik at double peak. after the climb we rode elfin-del dios-villa de la valle-coast-home. a little longer than planned but energy was good and weather was perfect... except for head wind. super blue skies and warm!
kept the effort mellow all day and the legs never really came around. never felt bad but just no snap today. flat. good endurance/base ride and kept HR in check. max hr came climbing the super steep part of double peak.
http://connect.garmin.com/activity/25140553
came home, slammed some Fluid, and cleaned my bikes. now i am just chilling, drinking some coffee and may rally for a mellow/recovery/core session at the YMCA.
4 PM
Strength/Core (YMCA) 20:00 [1]
rallied for this one. took a power nap after cleaning my bikes while beth was on the trainer. woke up and walked to the YMCA.
3 x 100 various core moves on ball (frist 2 sets w/ 10lb med ball)
foam roller in between sets
5 min plank alt position ever :30
dynamic stretching on stretch cage
15 min in hot tub. using jets to massage legs and some self massage.
walked home.
feeling good. need to stick to these session after long rides when possible.
just cracked my last Two Hearted Ale (http://beeradvocate.com/beer/profile/287/1093)
it was a good day. (ice cube style)
3 x 100 various core moves on ball (frist 2 sets w/ 10lb med ball)
foam roller in between sets
5 min plank alt position ever :30
dynamic stretching on stretch cage
15 min in hot tub. using jets to massage legs and some self massage.
walked home.
feeling good. need to stick to these session after long rides when possible.
just cracked my last Two Hearted Ale (http://beeradvocate.com/beer/profile/287/1093)
it was a good day. (ice cube style)
Friday Feb 19, 2010 #
Note
slept:7.5 weight:133.2lbs
better sleep. need to stop staying up late watching the olympics. next week. hitting the trails this morning to take advantages of the weather and conditions.
massage this afternoon.
massage this afternoon.
6 AM
Cycling-MTB (Endurance) 2:26:45 [3] 23.0 mi (9.4 mph) +2917ft
ahr:131 max:166
took advantage of the dry weather and killer trail conditions and headed for the local la costa trails again. it's looking like rain tomorrow so who knows what i am going to be able to get in. just wanted to ride some trails and have fun.
same loop as wednesday but added in an additional climb and descent. kept the effort mellow. feeling some the effects from last nights RU session. not bad, but it was a hard class and took some out of me.
finished the ride feeling good and just stoked to already have gotten 3 rides on the MTB this week. Hopefully more this weekend.
this is the standard local route.
http://connect.garmin.com/activity/25036450
same loop as wednesday but added in an additional climb and descent. kept the effort mellow. feeling some the effects from last nights RU session. not bad, but it was a hard class and took some out of me.
finished the ride feeling good and just stoked to already have gotten 3 rides on the MTB this week. Hopefully more this weekend.
this is the standard local route.
http://connect.garmin.com/activity/25036450
5 PM
Note
chiro adjustment & 1 hr massage. feeling good. getting regular massages and adjustments is making a difference. body is a lot more "loose".
chilling at home tonight. relaxing. hoping for good weather tomorrow!
chilling at home tonight. relaxing. hoping for good weather tomorrow!
Thursday Feb 18, 2010 #
Note
slept:6.0 weight:135lbs
crap night of sleep. stayed up a bit waiting for the halfpipe finals but gave up and went to bed. crashed right a way but then woke up at 3 and couldn't back to sleep forever. if i wasn't meeting tj and brian to ride i would have slept more.
6 AM
Cycling-Road (Endurance) 3:14:27 [3] 55.1 mi (17.0 mph) +3058ft
ahr:136 max:174
had no idea what to expect on this ride after the crappy night of sleep, coming off a big, block, and taking it VERY EZ the last couple of days.
rolled out before 6am and got in 30 minutes before meeting TJ and starbucks and then we got in another 30 minutes heading to nytro to meet up with bryan. then we hit the swami's/elfin loop.
solid ride. warm and foggy/wet at the start but as soon as we got into elfin the sun was blazing! rad!
took turns at the front. definitely a harder effort than if i would have ridden solo. just what i needed to break back into training mode. solid energy throughout.
look forward to riding with bryan a lot more. we are on the same schedule work/ride wise.
rolled out before 6am and got in 30 minutes before meeting TJ and starbucks and then we got in another 30 minutes heading to nytro to meet up with bryan. then we hit the swami's/elfin loop.
solid ride. warm and foggy/wet at the start but as soon as we got into elfin the sun was blazing! rad!
took turns at the front. definitely a harder effort than if i would have ridden solo. just what i needed to break back into training mode. solid energy throughout.
look forward to riding with bryan a lot more. we are on the same schedule work/ride wise.
4 PM
Strength/Core (RU Func Strength class ) 1:00:00 [4]
great workout tonight. worked with wifey and the circuit was hard. mix of upper and lowerbody. hops, squats, med ball slams, pushups, pull ups, slurpees (brutal), hand walks w/sliders (brutal).
i worked really hard tonight and felt good. can definitely tell a difference with let miles and intensity in the legs as the last few weeks.
so stoked about these sessions and they are going to be HUGE with all the endurance mtb races i now have on the sched.
i worked really hard tonight and felt good. can definitely tell a difference with let miles and intensity in the legs as the last few weeks.
so stoked about these sessions and they are going to be HUGE with all the endurance mtb races i now have on the sched.
Wednesday Feb 17, 2010 #
Note
slept:8.25
another good night of sleep. trying to bank it. the plan was for no riding yesterday... first time in 45+ days! i almost caved though and thoughts of getting on the cx bike after work to enjoy the weather.
luckily got a call from my friend dan asking me if i wanted to grab a beer at pizza port...saved the (rest) day! had a couple of good IPA's (Road - port solana beaches new one - good, and a ranger IPA) then came home and made a big dinner.
hitting the trails this morning. i wonder how my legs will feel? feel like junk right now.
luckily got a call from my friend dan asking me if i wanted to grab a beer at pizza port...saved the (rest) day! had a couple of good IPA's (Road - port solana beaches new one - good, and a ranger IPA) then came home and made a big dinner.
hitting the trails this morning. i wonder how my legs will feel? feel like junk right now.
6 AM
Cycling-MTB (Endurance-Recovery) 2:05:00 [2] 19.65 mi (9.4 mph) +2260ft
ahr:127 max:164
awesome, mellow morning on the mtb. headed out just after six to the la costa trails. i took off the arm warmers as soon as i started the climb. warm... loving it.
legs felt like crap at the start. to be expected after big block, and a day off no riding. the came around but i didn't push it. still in recovery mode.
kept the effort and HR down on all the climbs, just spinning, and then railed the descents. good times. trails are still in great condition. super tacky single track.
dropped the bike at B&L on the way to work to get the brakes bled and a pre-race tune. looking forward to a full weekend on the mtb.
legs felt like crap at the start. to be expected after big block, and a day off no riding. the came around but i didn't push it. still in recovery mode.
kept the effort and HR down on all the climbs, just spinning, and then railed the descents. good times. trails are still in great condition. super tacky single track.
dropped the bike at B&L on the way to work to get the brakes bled and a pre-race tune. looking forward to a full weekend on the mtb.
 |
| From Riding/Training Photos |
5 PM
Strength/Core (home) 20:00 [1]
home session. didn't get off work in time to hit yoga with beth so i knocked a home session.
3 x 5 min planks, alternating positions.
stretching on ball
killed myself on foam roller. a lot of junk in the legs!
enjoying the recover week and not forcing anything. pretty tired for sure... cumulative fatigue?
stoked to make another awesome dinner, have a glass of wine (it's all about recovery), and watch the olympics... snowboard halfpipe tonight!
3 x 5 min planks, alternating positions.
stretching on ball
killed myself on foam roller. a lot of junk in the legs!
enjoying the recover week and not forcing anything. pretty tired for sure... cumulative fatigue?
stoked to make another awesome dinner, have a glass of wine (it's all about recovery), and watch the olympics... snowboard halfpipe tonight!
Tuesday Feb 16, 2010 #
Note
slept:8.5 (rest day)
super mellow day yesterday. no work. ez spin with beth was rad. Hodges is so fun right now. i really want to get back out there some time this week.
taking to day very mellow too. heading into work early and planning on hitting the gym at lunch for a session. killing the foam roller, some core, and planks. nothing with the legs.
the weather is supposed to be rad again today. may have to head out for an ez spin this afternoon.
taking to day very mellow too. heading into work early and planning on hitting the gym at lunch for a session. killing the foam roller, some core, and planks. nothing with the legs.
the weather is supposed to be rad again today. may have to head out for an ez spin this afternoon.
11 AM
Swimming (work pool) 30:00 [2] 0.85 mi (35:18 / mi)
recovery swim in work pool at lunch. first time in the pool since last summer. felt good, relaxing.
1500 yards.
500 swim
500 kick with board and fins
500 pull with bouy and paddles
good for the body.
1500 yards.
500 swim
500 kick with board and fins
500 pull with bouy and paddles
good for the body.
12 PM
Strength/Core (work gym) 15:00 [2]
core session right after swim.
2 x:
120 various crunches on ball
30 back ext on ball
20 push ups with feet on ball
myrtl.
all about recovery.
2 x:
120 various crunches on ball
30 back ext on ball
20 push ups with feet on ball
myrtl.
all about recovery.
Monday Feb 15, 2010 #
Note
slept:9.5 weight:132lbs (rest day)
REST DAY! gonna head out to hodges with beth for an easy spin and enjoy the weather then bolt to work.
glad to have this training block behind me and start working into some more race specific work.
goals for this week: RECOVERY
- sleep as much possible
- eat clean (anitoxidants/anti-inflammatory foods)
- cut back on caffeine
- hydrate
- foam roller/stretching/massage everyday
- yoga
- surf
glad to have this training block behind me and start working into some more race specific work.
goals for this week: RECOVERY
- sleep as much possible
- eat clean (anitoxidants/anti-inflammatory foods)
- cut back on caffeine
- hydrate
- foam roller/stretching/massage everyday
- yoga
- surf
9 AM
Cycling-MTB (Recovery) 2:04:00 [2] 20.2 mi (9.8 mph) +1060ft
ahr:112 max:152
PERFECT morning out at hodges. beth and i hit the trails just before nine and had a killer time. super mellow. avoided most of the climbs and just stuck to the fun, tacky, single track. the best condition i have ever ridden out there... and the weather was perfect too. 70's, no clouds in sight.
Great active recovery ride!
Great active recovery ride!
Sunday Feb 14, 2010 #
Note
slept:7.5 weight:132lbs
solid recovery yesterday after ride. awesome mexican dinner with beth, hit the movies, then fro-yo before coming home and CRASHING! great day with the wife.
felt good in the morning. not too tired and legs felt suprisingly fresh considering the load of fri and sats riding.
felt good in the morning. not too tired and legs felt suprisingly fresh considering the load of fri and sats riding.
7 AM
Cycling-Road (Endurance) 4:07:40 [3] 62.71 mi (15.2 mph) +4006ft
ahr:123 max:156
after the pre-ride of the sagebrush course fell through my plan for today was to knock out 4 hours and 60 miles to complete a 30 hour/400 mile week! biggest ever!
headed out pretty early this morning. beth was running the san dieguito half marathon and i wanted to log some miles and surprise her at the finish. i also wanted to keep today mellow and just spin out the legs and enjoy the perfect weather.
i rode down to UCSD and then to the park for the race finish. i was feeling great. got to the park @ the 1:45 mark and hung out, watched beth and bunch for friends finish. she killed it. 1:28 on a super hard, hilly course after killing on the ride yesterday. she's my inspiration and motivation! 30 minutes later i was back out on the road. gave all my warmers and vest to beth. rest of the ride was just in the kit... working on the early season cycling tan!
continued to keep it mellow and was loving it. kept HR below 150 on all the climbs and was just spinning. so stoked with how i felt after the biggest training week of my life. it really does make a difference when you balance your workouts and keep them under control and don't thrash yourself. i honestly thought today was going to be a struggle but it was the complete opposite. stoked!
on the way home i stopped and picked up some flowers for beth and then rolled home. great start to the day and end to the week. time to relax with my wife and enjoy some valentine's day!!!!
headed out pretty early this morning. beth was running the san dieguito half marathon and i wanted to log some miles and surprise her at the finish. i also wanted to keep today mellow and just spin out the legs and enjoy the perfect weather.
i rode down to UCSD and then to the park for the race finish. i was feeling great. got to the park @ the 1:45 mark and hung out, watched beth and bunch for friends finish. she killed it. 1:28 on a super hard, hilly course after killing on the ride yesterday. she's my inspiration and motivation! 30 minutes later i was back out on the road. gave all my warmers and vest to beth. rest of the ride was just in the kit... working on the early season cycling tan!
continued to keep it mellow and was loving it. kept HR below 150 on all the climbs and was just spinning. so stoked with how i felt after the biggest training week of my life. it really does make a difference when you balance your workouts and keep them under control and don't thrash yourself. i honestly thought today was going to be a struggle but it was the complete opposite. stoked!
on the way home i stopped and picked up some flowers for beth and then rolled home. great start to the day and end to the week. time to relax with my wife and enjoy some valentine's day!!!!
Saturday Feb 13, 2010 #
Event: Tour de Palm Springs
Note
slept:7.5 weight:132lbs
up early! tired. could have slept a lot more. heading out to pine valley for the 80 for haiti ride. legs are pretty tight right now. it's going to be cold at the start!
8 AM
Cycling-Road (Endurance) 5:20:00 [3] 86.27 mi (16.2 mph) +6316ft
ahr:144 max:170 shoes:
back on the bike! this was not an EZ ride by any means. worked for this one. rolled out in the 2nd wave at 820 with a solid group and legs were feeling pretty good, not great. totally expected after yesterday's climb fest.
the plan was to ride with beth and colleen as much as possible and push it on the climbs and the circle back to them. continued to feel good and hammer along. after first aid station at mile 24 we head straight east for the next 20+ miles. brutal. a lot of climbing with a 20 mph headwind. i manned up and pulled beth and colleen the whole way and was good, but kind of demoralizing when you are nailing it and look down and are going 9 mph... F the wind. we reeled in a ton of people on the long climb.
rolled into the second aid station @ 45 miles, refilled the bottles and hit it. of course the wind switched and we had crosswind the rest of the way. the second half went by fast with a lot of rollers. the last 5 miles of the course were tough... all up! i went ahead of the ladies at about the 70 mile mark and when i got back to the park I got in some "bonus" miles through the town and neighborhoods until they got there.
http://connect.garmin.com/activity/24609509
legs are pretty cooked now and for good reason. not sure what's going down tomorrow. everybody is pulling out of the pre-ride.
all cals on ride from real food: trail mix, dried bananas, mangos, apples, and 1/2 a yam (new favorite!).
the plan was to ride with beth and colleen as much as possible and push it on the climbs and the circle back to them. continued to feel good and hammer along. after first aid station at mile 24 we head straight east for the next 20+ miles. brutal. a lot of climbing with a 20 mph headwind. i manned up and pulled beth and colleen the whole way and was good, but kind of demoralizing when you are nailing it and look down and are going 9 mph... F the wind. we reeled in a ton of people on the long climb.
rolled into the second aid station @ 45 miles, refilled the bottles and hit it. of course the wind switched and we had crosswind the rest of the way. the second half went by fast with a lot of rollers. the last 5 miles of the course were tough... all up! i went ahead of the ladies at about the 70 mile mark and when i got back to the park I got in some "bonus" miles through the town and neighborhoods until they got there.
http://connect.garmin.com/activity/24609509
legs are pretty cooked now and for good reason. not sure what's going down tomorrow. everybody is pulling out of the pre-ride.
all cals on ride from real food: trail mix, dried bananas, mangos, apples, and 1/2 a yam (new favorite!).
Friday Feb 12, 2010 #
Note
slept:8.25 weight:132lbs
good sleep but still tired. don't know why i got up... dumb. hitting a big day on the mtb. need to fuel up!
8 AM
Cycling-MTB (Endurance-Climbing ) 6:05:00 [3] 57.35 mi (9.4 mph) +8327ft
ahr:137 max:172 shoes: 10-Spec-Pro-MTB
booyah! so stoked have knocked this ride out. the plan was for 6 hours and that's just what i got... with a ton of climbing. i had been putting together a long mtb ride on my local trails in my head and today i knocked it out. it's not day in the SA's but it's more fun than grinding it out on the roads, and the trails were in epic condition.
http://connect.garmin.com/activity/24533385
i headed out around 8am and got to work. 45 min in after the first offroad climb it was warm. took off and stashed my vest, knee & arm warmers at the top of the la costa trails. there was still some mud up there and me and my bike got pretty muddy... i was loving it. i NEEDED this ride. i love riding my mtb. all the road miles in the past couple of weeks were racking my brain!
i did all the la costa climbs and then headed up to the 2nd water tower and then headed for double peak and ripped the san elijo trails and then back over to la costa for more climbing & single track! then i headed for home. the last 40 minutes were on the road to get in the 6 hours and i added in a climb to get over 8000 ft for the day.
i can't really explain how easy this ride was. it's longest i have ever ridden solo, but i was super focused and had energy all day. all cals came from real food... banana, trail mix, bora bora bar.
80 for haiti tomorrow. 80+ miles with a group should be no problemo after today.
http://connect.garmin.com/activity/24533385
i headed out around 8am and got to work. 45 min in after the first offroad climb it was warm. took off and stashed my vest, knee & arm warmers at the top of the la costa trails. there was still some mud up there and me and my bike got pretty muddy... i was loving it. i NEEDED this ride. i love riding my mtb. all the road miles in the past couple of weeks were racking my brain!
i did all the la costa climbs and then headed up to the 2nd water tower and then headed for double peak and ripped the san elijo trails and then back over to la costa for more climbing & single track! then i headed for home. the last 40 minutes were on the road to get in the 6 hours and i added in a climb to get over 8000 ft for the day.
 |
| From Riding/Training Photos |
i can't really explain how easy this ride was. it's longest i have ever ridden solo, but i was super focused and had energy all day. all cals came from real food... banana, trail mix, bora bora bar.
80 for haiti tomorrow. 80+ miles with a group should be no problemo after today.
Thursday Feb 11, 2010 #
6 AM
Cycling-Road (Endurance) 3:07:00 [3] 50.13 mi (16.1 mph) +2651ft
ahr:134 max:163 slept:7.5 shoes:
Great ride! Best ride of the week so far, both mentally and physically. it was cold last night and i thought it was going to be super cold this morning but it wasn't too bad. 45 at the start when i hit the road at 5:44.
i had thoughts about hitting the swami's ride for some motivation and company but decided it against it. i really want to wait until the next block of training to start jumping in on that. so i mapped out a new route right before i left. all stuff i have ridden before just never linked together in this order.
http://connect.garmin.com/activity/24451505
i knew right away that it was going to be a good ride. held a good pace the entire time and just kept the HR low in the aerobic zone. didn't want to climb a lot today because i am planning on a climbfest tomorrow on the mtb.
really happy with this ride and ready for two big days in a row and the weekend. ready to put this block to bed and rest a bit before turning up the intensity a bit.
i had thoughts about hitting the swami's ride for some motivation and company but decided it against it. i really want to wait until the next block of training to start jumping in on that. so i mapped out a new route right before i left. all stuff i have ridden before just never linked together in this order.
http://connect.garmin.com/activity/24451505
i knew right away that it was going to be a good ride. held a good pace the entire time and just kept the HR low in the aerobic zone. didn't want to climb a lot today because i am planning on a climbfest tomorrow on the mtb.
really happy with this ride and ready for two big days in a row and the weekend. ready to put this block to bed and rest a bit before turning up the intensity a bit.
4 PM
Strength/Core (RU Func Strength class ) 1:00:00 [3]
another good class with a good crew. timed circuit. 1 min each station. not a lot of lower body but plenty of upperbody and core.
i was really tired/beat heading it but rallied and got through. just gotta get through this week. it's all mental now. body is feeling good but am looking forward to a mellow week next week. absorb the training and hard work.
i was really tired/beat heading it but rallied and got through. just gotta get through this week. it's all mental now. body is feeling good but am looking forward to a mellow week next week. absorb the training and hard work.
Wednesday Feb 10, 2010 #
Note
slept:8.25 weight:133.2lbs
slept in a bit this morning thinking it would wet and raining. it's not... just clear and cold. getting on it! massage this afternoon. i need it. neck and upperback and still kind of tight. thinking my bars on my road bike may e to narrow and all these miles on the road are making it an issue.
6 AM
Cycling-Road (Strength) 2:51:37 [3] 42.33 mi (14.8 mph) +3481ft
ahr:133 max:174 shoes:
log it! another solid workout in the bag. super stoked there was no rain this morning and i was able to knock this out first thing. still hit some wet roads and some sprinkles but nothing bad.
workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin
1. 2x3 min ILT (climbing)
- really surprised at how strong i felt on these. was expecting to feel pretty beat up today. not the case.
2. Big Gear interval (San Elijo/DBL Peak):
22:49, 3.62mi, 1200ft of climbing
avg cadence: 54 rpm
avg HR: 152 bpm
max HR: 174 bpm
- solid climb. 40 seconds faster than last week with same avg HR and cadence.
i added some extra mileage between the climb and the next round of ILT's than i normally do. volume!
3. 2x3 min ILT (flat)
- kind of bored through these, but got them done.
4. high cadence spin int:
9:53, 3.32 miles
avg cadence: 109 rpm
avg HR: 134 bpm
max HR: 152
- hit about everylight during this one so had to keep slowing down.
after the final interval i headed for home and pretty happy with the day. neck and upperback loosened up a bit and I am really looking forward to massage/adjustment this afternoon. i need it!
workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin
1. 2x3 min ILT (climbing)
- really surprised at how strong i felt on these. was expecting to feel pretty beat up today. not the case.
2. Big Gear interval (San Elijo/DBL Peak):
22:49, 3.62mi, 1200ft of climbing
avg cadence: 54 rpm
avg HR: 152 bpm
max HR: 174 bpm
- solid climb. 40 seconds faster than last week with same avg HR and cadence.
i added some extra mileage between the climb and the next round of ILT's than i normally do. volume!
3. 2x3 min ILT (flat)
- kind of bored through these, but got them done.
4. high cadence spin int:
9:53, 3.32 miles
avg cadence: 109 rpm
avg HR: 134 bpm
max HR: 152
- hit about everylight during this one so had to keep slowing down.
after the final interval i headed for home and pretty happy with the day. neck and upperback loosened up a bit and I am really looking forward to massage/adjustment this afternoon. i need it!
8 PM
Note
killer massage and adjustment. neck and back are feeling much better. i NEED to start stretching my upperback more on the ball. dr. jack suggested i keep one in my office to stretch throughout the day. gonna get one this weekend.
with all this time spent riding i have been kind of neglecting the small things (massage, foam roller, stretching). need to get back on the wagon.
awesome dinner tonight with beth at lotus cafe and just relaxing! it's going to be COLD in the morning!
with all this time spent riding i have been kind of neglecting the small things (massage, foam roller, stretching). need to get back on the wagon.
awesome dinner tonight with beth at lotus cafe and just relaxing! it's going to be COLD in the morning!
Tuesday Feb 9, 2010 #
Note
slept:8.0
slept hard. didn't want to get up. switching the schedule up a bit this week again. heading out for "mid-week" long ride this morning because chance of rain tonight and tomorrow morning. going to hit the same 4hr loop i bagged last week.
uppperback is still pretty tight from weekend of riding and RU class last night. another massage/adjustment on wednesday. dr. jack told me last time that my neck, hips, and back were way more out of alignment than he's seen them be in a long time. need to make sure i get in there more regularly as i have in the past to my neck issues under control.
uppperback is still pretty tight from weekend of riding and RU class last night. another massage/adjustment on wednesday. dr. jack told me last time that my neck, hips, and back were way more out of alignment than he's seen them be in a long time. need to make sure i get in there more regularly as i have in the past to my neck issues under control.
6 AM
Cycling-Road (Endurance) 4:04:00 [3] 66.21 mi (16.3 mph) +4196ft
ahr:134 max:166 shoes:
same loop as last wednesday. my legs were pretty tight getting out of bed but warmed up pretty quick. this is just a good loop with a mix of everything. good climbs and sections with no lights/stopping. very versatile depending what kind of workout i want/need.
opened the garage and my road was wet. bummed. sky was filled with clouds but charged anyway. hit some sprinkles but that was it. stayed dry.
the plan was for 4 aerobic hours and that's just what happened. felt strong on the climbs and much better after the 2 hour mark. the volume is starting to get to me a bit. not physically, but mentally. all these solo miles on the road are making me crack! i will be stoked to get through this week and complete the biggest and best base phase I have ever done.
took some splits on the ride to an idea for time and distance when i start doing more interval work and also to compare when i ride this loop in the future.
Twin Oaks Valley climb (alt standing/seated between signs):
11:34, 1.74 miles, 612ft of climbing
avg HR: 154
max HR: 166
avg CAD: 65
Elfin Forest (stop sign to stop sign - no stopping/lights):
24:19, 6.93 miles, 429ft of climbing
avg HR: 143
max HR: 157
avg CAD: 77
Del Dios (start to villa de la valle stop sign):
26:52, 8.82 miles, 379ft of climbing
avg HR: 141
max HR: 159
avg CAD: 83
RSF (S8 sign to SD stop sign)
11:17, 3.04 miles, 237ft of climbing
avg HR: 147
max HR: 164
avg CAD: 81
solid ride nothing spectacular. just miles.
nutrtion:
pre - 2 cups of coffee, dry cereal
during - 1 bottle h2o, 1 bottle h2o + powerbar electrolyte, 1 PB purefit bar
post - supps + killer lunch with beth at jimbo's. chicken torillas soup and salad with tons of avocado!
opened the garage and my road was wet. bummed. sky was filled with clouds but charged anyway. hit some sprinkles but that was it. stayed dry.
the plan was for 4 aerobic hours and that's just what happened. felt strong on the climbs and much better after the 2 hour mark. the volume is starting to get to me a bit. not physically, but mentally. all these solo miles on the road are making me crack! i will be stoked to get through this week and complete the biggest and best base phase I have ever done.
took some splits on the ride to an idea for time and distance when i start doing more interval work and also to compare when i ride this loop in the future.
Twin Oaks Valley climb (alt standing/seated between signs):
11:34, 1.74 miles, 612ft of climbing
avg HR: 154
max HR: 166
avg CAD: 65
Elfin Forest (stop sign to stop sign - no stopping/lights):
24:19, 6.93 miles, 429ft of climbing
avg HR: 143
max HR: 157
avg CAD: 77
Del Dios (start to villa de la valle stop sign):
26:52, 8.82 miles, 379ft of climbing
avg HR: 141
max HR: 159
avg CAD: 83
RSF (S8 sign to SD stop sign)
11:17, 3.04 miles, 237ft of climbing
avg HR: 147
max HR: 164
avg CAD: 81
solid ride nothing spectacular. just miles.
nutrtion:
pre - 2 cups of coffee, dry cereal
during - 1 bottle h2o, 1 bottle h2o + powerbar electrolyte, 1 PB purefit bar
post - supps + killer lunch with beth at jimbo's. chicken torillas soup and salad with tons of avocado!
Monday Feb 8, 2010 #
Note
slept:8.0 weight:135lbs
asleep before 9. up and getting on it early. mellow miles and RU today. legs are feeling good. hopefully no dogs today.
6 AM
Cycling-Road (recovery) 2:33:00 [2] 39.1 mi (15.3 mph) +1519ft
ahr:128 max:156 shoes:
clear, cold morning on the bike. got out when it was still dark to spin out the legs. my legs actually felt pretty good but overall i was pretty tired. i hit el camino to carlsbad, oside harbor, and then down to swami's then home. the plan was for 3 hours but i ran out of time and had to get to work.
happy with the effort and how the legs felt. mentally it was a tough ride. after a big weekend just hitting the road and spinning easy it tough. just going through the motions.
happy with the effort and how the legs felt. mentally it was a tough ride. after a big weekend just hitting the road and spinning easy it tough. just going through the motions.
5 PM
Strength/Core (RU Func Strength class ) 1:00:00 [4]
almost blew this session off. i was considering just heading home, hitting the couch and grabbing a beer but rallied. glad i did.
worked with brandon and the circuit was hard. he keeps me honest and pushes me. then i thought we were done... no. the we did a some gnarly/hard core work. done!
worked with brandon and the circuit was hard. he keeps me honest and pushes me. then i thought we were done... no. the we did a some gnarly/hard core work. done!
Sunday Feb 7, 2010 #
Note
slept:8.0 weight:135lbs
good sleep after dinner and plenty of wine at the mayer's. good times. the roads are dry and clouds are on the way out. going to try get on it and knock out some mega miles before superbowl.
8 AM
Cycling-Road (Endurance) 5:26:45 [4] 88.23 mi (16.2 mph) +4780ft
ahr:141 max:178 shoes:
TOUGH ONE!
ride started great. i met denner (training for IMSG and did RAAM last year... just a beast on the bike) at 8 @ nytro. we were going to do a similar route the I have been doing the past few sundays. the weather was good at the start mostly sunny but with some gnarly looking clouds all around.
we rode through elfin and then into escondido and we got rained on until we this the wohlford climb. solid effort up. and then more rain and wind when we hit woods cyn. left the store and it was getting cold and windy.
hit lilac and this where i got interesting. i told denner we were going to take lilac to to 395. he didn't know the route. he wanted to hammer and i wanted to keep it mellow so he went a head and when we hit our turn for west lilac i didn't know if he knew to take the turn so i kept going on lilac thinking he probably did the same. shitshow!
i had never been that far out on lilac and soon saw a sign that said 300 ft until paved road ends. ended up riding dirt roads through pala indian reservation. SKETCHY. Got chased and almost caught by 2 crazy ass dogs. finally made it to the 76! got a hold of denner and he DID make the right turn so we just went out own ways home. i rode the 76 into a head wind all the way to o'side and then the coast home.
http://connect.garmin.com/activity/24212052
gnarly day! glad i got through it. now it's time for some superbowl party action. i definitely earning the beer and bbq i am about to throwdown.
end to the biggest week i have ever put in on the bike.
ride started great. i met denner (training for IMSG and did RAAM last year... just a beast on the bike) at 8 @ nytro. we were going to do a similar route the I have been doing the past few sundays. the weather was good at the start mostly sunny but with some gnarly looking clouds all around.
we rode through elfin and then into escondido and we got rained on until we this the wohlford climb. solid effort up. and then more rain and wind when we hit woods cyn. left the store and it was getting cold and windy.
hit lilac and this where i got interesting. i told denner we were going to take lilac to to 395. he didn't know the route. he wanted to hammer and i wanted to keep it mellow so he went a head and when we hit our turn for west lilac i didn't know if he knew to take the turn so i kept going on lilac thinking he probably did the same. shitshow!
i had never been that far out on lilac and soon saw a sign that said 300 ft until paved road ends. ended up riding dirt roads through pala indian reservation. SKETCHY. Got chased and almost caught by 2 crazy ass dogs. finally made it to the 76! got a hold of denner and he DID make the right turn so we just went out own ways home. i rode the 76 into a head wind all the way to o'side and then the coast home.
http://connect.garmin.com/activity/24212052
gnarly day! glad i got through it. now it's time for some superbowl party action. i definitely earning the beer and bbq i am about to throwdown.
end to the biggest week i have ever put in on the bike.
Saturday Feb 6, 2010 #
Event: Boulevard Road Race
Note
slept:9.5
solid sleep. feeling very rested. it's raining right now and not sure what i am going to go. probably hit a trainer session at some point since i skipped of my strength interval session this week. we'll see.
8 AM
Cycling-CX (Endurance-Climbing ) 2:59:25 [3] 38.41 mi (12.8 mph) +3419ft
ahr:133 max:165 shoes: 09-Spec-Sworks-mtb
don't know how i made this happen but i did... and very happy about it.
headed out on the cx bike around 8 and it was drizzling a bit. hit the rail trail to cardiff straight into a 20 mph headwind. i felt like crap. DOMS from thursday nights strength class, sore from deep tissue massage yesterday, and just not feeling it. going 10 mph into the wind was killing. i decided to just head to B&L and then head home.
got to the shop after battling the wind on the coast and had a cup of coffee hanging out with gordon and murph. then the sun came out and i saw a bunch old people riding in their rain gear and decided to not be a whimp.
i decided to head to torrey pines and do hill repeats until the next band of rain came in. the goal would be 3 inside and 3 outside. ended up with 4 inside and 3 outside.
i alternated in and out.
round 1:
inside: 6:08 (seated)
outside: 9:51 (seated)
round 2:
inside: 5:38 (standing)
outside: 9:58 (seated)
- started raining and the wind was getting stronger about halfway through outside climb. climbing into a head wind and driving rain is not fun.
round 3 (in the rain):
inside: 5:59 (standing)
outside: 10:34 (seated) - pouring!
bonus climb - inside+ all the way to the golf course
inside+: 10:15 (seated/standing)
met up with dan on the last climb. we hit the top and then flipped it and headed for home. strong tail wind and heavy rain the whole way home (42+ min). i have never ridden in rain that hard. i was getting cold and ready to be home. by the time i got home the streets were flooding.. it was rad. i was soaked and freezing. i can't believe i got in 3 hours on a day like today. almost decided to get on the trainer this morning... glad i didnt!
got home took a blazing hot shower, made a pot of coffee, and made a killer breakfast.... and now the suns out! more riding?
headed out on the cx bike around 8 and it was drizzling a bit. hit the rail trail to cardiff straight into a 20 mph headwind. i felt like crap. DOMS from thursday nights strength class, sore from deep tissue massage yesterday, and just not feeling it. going 10 mph into the wind was killing. i decided to just head to B&L and then head home.
got to the shop after battling the wind on the coast and had a cup of coffee hanging out with gordon and murph. then the sun came out and i saw a bunch old people riding in their rain gear and decided to not be a whimp.
i decided to head to torrey pines and do hill repeats until the next band of rain came in. the goal would be 3 inside and 3 outside. ended up with 4 inside and 3 outside.
i alternated in and out.
round 1:
inside: 6:08 (seated)
outside: 9:51 (seated)
round 2:
inside: 5:38 (standing)
outside: 9:58 (seated)
- started raining and the wind was getting stronger about halfway through outside climb. climbing into a head wind and driving rain is not fun.
round 3 (in the rain):
inside: 5:59 (standing)
outside: 10:34 (seated) - pouring!
bonus climb - inside+ all the way to the golf course
inside+: 10:15 (seated/standing)
met up with dan on the last climb. we hit the top and then flipped it and headed for home. strong tail wind and heavy rain the whole way home (42+ min). i have never ridden in rain that hard. i was getting cold and ready to be home. by the time i got home the streets were flooding.. it was rad. i was soaked and freezing. i can't believe i got in 3 hours on a day like today. almost decided to get on the trainer this morning... glad i didnt!
got home took a blazing hot shower, made a pot of coffee, and made a killer breakfast.... and now the suns out! more riding?
3 PM
Cycling-MTB (Endurance-Climbing ) 1:51:54 [3] 23.13 mi (12.4 mph) +2575ft
ahr:141 max:178 shoes: 10-Spec-Pro-MTB
ride #2!
came home from first ride and ate my face off, hit the grocery store, and came home and it still wasn't raining. checked the radar and I had another window. if beth wasn't training so much this wouldn't have happened. she was on her way home from a swim and 3+ hour team trainer sesh and still had to run 1:10 so i hit it.
headed out on the mtb straight to double peak. ride was 180 from first ride. i felt rad from the start. legs were loose and i was ready to go. on the road for first 30 min before getting dirt path up dbl peak. solid climb and then hit the out and back on double peak trail. fun. then headed for home.
nailed it coming back home because we were heading the the Mayer's for dinner. got home just in time.
glad i knocked this out. getting it done!
came home from first ride and ate my face off, hit the grocery store, and came home and it still wasn't raining. checked the radar and I had another window. if beth wasn't training so much this wouldn't have happened. she was on her way home from a swim and 3+ hour team trainer sesh and still had to run 1:10 so i hit it.
headed out on the mtb straight to double peak. ride was 180 from first ride. i felt rad from the start. legs were loose and i was ready to go. on the road for first 30 min before getting dirt path up dbl peak. solid climb and then hit the out and back on double peak trail. fun. then headed for home.
nailed it coming back home because we were heading the the Mayer's for dinner. got home just in time.
glad i knocked this out. getting it done!
Friday Feb 5, 2010 #
Note
slept:6.75
up way too late... eating. love me some coconut ice cream. slept until 645. woke up feeling pretty good EZ spin before heading into office. massage this afternoon. stoked.
7 AM
Cycling-Road (recovery) 2:12:00 [2] 34.92 mi (15.9 mph) +1693ft
ahr:130 max:152
EZ recovery spin. ideally, after riding late last night, i would have liked to sleep more and knock this in the afternoon but it's supposed to rain and i have a massage at 4.
no rain in the morning so I rushed out the door and rode down to UCSD and back. didn't realized until an hour in that i didn't have my ipod. weird but didn't really miss it today. super mellow keeping the HR low and cadence high.
- first ride in SWORKS road shoes. so light and stiff.
my legs still felt good. no soreness... but it's creeping in now. pretty tired.
I think the week is catching up with me. need to really rest/recover today and just take tomorrow as it comes. suppose to rain all day and I am not going to force anything.
no rain in the morning so I rushed out the door and rode down to UCSD and back. didn't realized until an hour in that i didn't have my ipod. weird but didn't really miss it today. super mellow keeping the HR low and cadence high.
- first ride in SWORKS road shoes. so light and stiff.
my legs still felt good. no soreness... but it's creeping in now. pretty tired.
I think the week is catching up with me. need to really rest/recover today and just take tomorrow as it comes. suppose to rain all day and I am not going to force anything.
6 PM
Note
home and on the couch after and epic massage and adjustment. i'm beat. the training from the past week hit me today. i already have about 18 hours this week and some double days. i can tell because i can't get full...eating non stop since last night. right before massage i was eating an apple with almond butter... and then finished the jar (a lot) just with the spoon... and was still starving!
i am in full on recovery mode right now. gonna grill killer tuna for dinner, have some wine, relax with beth, and try to crash by 830-9.
it's supposed to rain all day tomorrow and if it does i am going to embrace it and just nail it on sunday.
over and out.
i am in full on recovery mode right now. gonna grill killer tuna for dinner, have some wine, relax with beth, and try to crash by 830-9.
it's supposed to rain all day tomorrow and if it does i am going to embrace it and just nail it on sunday.
over and out.
Thursday Feb 4, 2010 #
Note
slept:7.25 weight:131.8lbs
up early. beth had the alarm set for 5am to get on the trainer.. doing work!
big day of training ahead. taking advantage of light work sched. between major projects. march is shaping up to be a busy shit show.
legs are feeling good. not heading out until the sun comes up. no lights today.
big day of training ahead. taking advantage of light work sched. between major projects. march is shaping up to be a busy shit show.
legs are feeling good. not heading out until the sun comes up. no lights today.
6 AM
Cycling-Road (Strength) 2:40:00 [3] 39.44 mi (14.8 mph) +3061ft
ahr:131 max:172
getting it done. nothing special about this ride... just doing the work. another strength/interval session.
workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin
1. 2x3 min ILT (climbing)
2. Big Gear interval (San Elijo/DBL Peak):
23:31, 3.62mi, 1207ft of climbing
avg cadence: 54 rpm
avg HR: 152 bpm
max HR: 172 bpm
- solid climb. felt good all the way through and didn't hit any lights. looking forward to start "attacking" this climb in the coming weeks.
3. 2x3 min ILT (flat) - grinding it out.
4. high cadence spin int:
8:46, 3.31 miles
avg cadence: 111 rpm
avg HR: 137 bpm
max HR: 147
finished up the last interval and then doubled back down la costa, el camino, enc blvd, home. stoked to get this one done. kind of just going through the motions on the his but still nailed all the intervals.
Fueling up all day today! RU at 445 and gordon's night MTB ride at 730. good times!
workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin
1. 2x3 min ILT (climbing)
2. Big Gear interval (San Elijo/DBL Peak):
23:31, 3.62mi, 1207ft of climbing
avg cadence: 54 rpm
avg HR: 152 bpm
max HR: 172 bpm
- solid climb. felt good all the way through and didn't hit any lights. looking forward to start "attacking" this climb in the coming weeks.
3. 2x3 min ILT (flat) - grinding it out.
4. high cadence spin int:
8:46, 3.31 miles
avg cadence: 111 rpm
avg HR: 137 bpm
max HR: 147
finished up the last interval and then doubled back down la costa, el camino, enc blvd, home. stoked to get this one done. kind of just going through the motions on the his but still nailed all the intervals.
Fueling up all day today! RU at 445 and gordon's night MTB ride at 730. good times!
5 PM
Strength/Core (RU Func Strength class ) 45:00 [3]
solid crew tonight. a lot of leg stuff and then we killed the core! not as intense as some of the workouts but still worked me and woke me up. i was kind of tired heading in. felt great when i left.
8 PM
Cycling-MTB (night ride) 1:32:41 [3] 18.75 mi (12.1 mph) +784ft
ahr:133 max:164
killer night ride out at hodges with gordon and crew. this ride had NOTHING to with training and was just all about having fun riding bikes with friends. 9 guys riding. the trails were in perfect condition and we rode a lot of single track and some stuff i have never ridden before. rad.
http://connect.garmin.com/activity/23965500
ended the ride with a Caldera IPA in the parking lot.
i can't wait to get back out there and ride more at night. with all the new stuff that i rode tonight i can put together a pretty race 2-3 hour ride. would be killer.
i was pretty shocked with how i felt on the bike. legs were loose and strong. not really feeling any fatigue or soreness... yet. i am sure that will creep in tomorrow.
only downside is i didn't get home until 1030 and i am still kind of wired now at almost 11. tomorrow is going to be rough.
http://connect.garmin.com/activity/23965500
ended the ride with a Caldera IPA in the parking lot.
i can't wait to get back out there and ride more at night. with all the new stuff that i rode tonight i can put together a pretty race 2-3 hour ride. would be killer.
i was pretty shocked with how i felt on the bike. legs were loose and strong. not really feeling any fatigue or soreness... yet. i am sure that will creep in tomorrow.
only downside is i didn't get home until 1030 and i am still kind of wired now at almost 11. tomorrow is going to be rough.
Wednesday Feb 3, 2010 #
Note
slept:9.25 weight:133.8lbs
SLEEP. i needed that. in bed asleep by 9pm. up at 615. WFH today and then heading in tonight for an upgrade. definitely feeling better than i was last night. heading out on the road in a bit. mid week long ride!
7 AM
Cycling-Road (Endurance) 4:02:45 [3] 66.25 mi (16.4 mph) +4163ft
ahr:140 max:171
busy day...
great ride this morning. my work schedule is working perfectly with my training schedule right now... love it. being able to get in a mid week long ride is sick!
headed out just after 7 and felt awesome. 9+ hours of sleep really makes a difference and so does not having to rush out the door in the dark/cold.
mapped out this route yesterday thinking it would be about 4 hours and it was. great route and all close to home so if i needed to cut it short or tack on there are options.
home-el camino-la coasta-swami's t/th loop-pmar airport-discovery-crave-twin oaks-elfin-del dios-coast-home
http://connect.garmin.com/activity/23885079
just a really solid ride where everything is clicking and I KNOW the training i am doing is working. felt great right away and that feeling never faded.
great ride this morning. my work schedule is working perfectly with my training schedule right now... love it. being able to get in a mid week long ride is sick!
headed out just after 7 and felt awesome. 9+ hours of sleep really makes a difference and so does not having to rush out the door in the dark/cold.
mapped out this route yesterday thinking it would be about 4 hours and it was. great route and all close to home so if i needed to cut it short or tack on there are options.
home-el camino-la coasta-swami's t/th loop-pmar airport-discovery-crave-twin oaks-elfin-del dios-coast-home
http://connect.garmin.com/activity/23885079
just a really solid ride where everything is clicking and I KNOW the training i am doing is working. felt great right away and that feeling never faded.
5 PM
Cycling-CX (Recovery-Skills) 36:06 [2] 7.9 mi (13.1 mph) +253ft
ahr:128 max:152 shoes: 09-Spec-Sworks-mtb
got a call from my boss this afternoon telling me the upgrade was cancelled for tonight! stoked.
had a killer lunch with chris (specialized) & dave (fluid). good times and conversation. they definitely have my back in 2010 and beyond. stoked!
hit bevmo after and they had the just released New Belgium Ranger IPA. stoked.
got home about 4:45 and had TONS of energy so i decided to head out on the cx bike for sunset spin on the rail trail. i can't believe how good my legs felt... they NEVER feel that good in the afternoon. i have no idea where the late energy boost came from but glad i took advantage.
just cracked the Ranger IPA! damn good. grilling up and salmon and veggies. end to a GREAT DAY!
had a killer lunch with chris (specialized) & dave (fluid). good times and conversation. they definitely have my back in 2010 and beyond. stoked!
hit bevmo after and they had the just released New Belgium Ranger IPA. stoked.
got home about 4:45 and had TONS of energy so i decided to head out on the cx bike for sunset spin on the rail trail. i can't believe how good my legs felt... they NEVER feel that good in the afternoon. i have no idea where the late energy boost came from but glad i took advantage.
just cracked the Ranger IPA! damn good. grilling up and salmon and veggies. end to a GREAT DAY!
Tuesday Feb 2, 2010 #
Note
slept:7.5 weight:135lbs
solid sleep and up without alarm at 5 on the dot. can't wait to get out on the mtb this morning.
6 AM
Cycling-MTB (Endurance-Climbing) 3:07:00 [3] 30.3 mi (9.7 mph) +4278ft
ahr:135 max:170
Finally! after almost 2 weeks of riding on the road & cx bike because of the rain if finally got back on the mtb. i love it.
on the plan for today was another strength/interval workout with more ILT's, 10 + min BG climb, and a high cadence interval on road. I talked with cody and told him i wanted to ride the trails b/c there is a chance of rain on weds. so we changed things up. i still got in the big gear climb and just spun when i was on the roads.
on it super early. riding by 5:40. DARK. i kind of messed up my route. i thought i was going to get in about 2.5 hours but ended up with just over 3... and tons of climbing. tough route, never really a break. solid climbs throughout.
http://connect.garmin.com/activity/23791955
70/30 - dirt/road
Big Gear Climb (double peak on dirt path)
24:44, 3.11 miles, 1113 ft of climbing
avg HR: 154
max HR: 168
i increased the effort throughout the climb from Z3 to upper Z4. just what the doctor prescribed.
fellt good after the climb and bagged some more miles and climbing. pretty beat by end of ride. all i had on the ride was one bottle of h2o and 1/2 a purefit bar... again wasn't planning on riding this long but definitely stoked about the ride.
i hope it doesn't rain tomorrow.
on the plan for today was another strength/interval workout with more ILT's, 10 + min BG climb, and a high cadence interval on road. I talked with cody and told him i wanted to ride the trails b/c there is a chance of rain on weds. so we changed things up. i still got in the big gear climb and just spun when i was on the roads.
on it super early. riding by 5:40. DARK. i kind of messed up my route. i thought i was going to get in about 2.5 hours but ended up with just over 3... and tons of climbing. tough route, never really a break. solid climbs throughout.
http://connect.garmin.com/activity/23791955
70/30 - dirt/road
Big Gear Climb (double peak on dirt path)
24:44, 3.11 miles, 1113 ft of climbing
avg HR: 154
max HR: 168
 |
| From Riding/Training Photos |
i increased the effort throughout the climb from Z3 to upper Z4. just what the doctor prescribed.
fellt good after the climb and bagged some more miles and climbing. pretty beat by end of ride. all i had on the ride was one bottle of h2o and 1/2 a purefit bar... again wasn't planning on riding this long but definitely stoked about the ride.
i hope it doesn't rain tomorrow.
5 PM
Note
home from work and beat. super tired right now. had thoughts of doing some core or hitting the foam roller but i think it's all about the couch tonight and getting to bed early. beth's cooking up an epic dinner. i don't know if it's the weekend catching up with me, not eating enough (which shouldn't be the case... been EATING MY FACE OFF), or what.
rest/recovery/relaxation mode starts now!
rest/recovery/relaxation mode starts now!
Monday Feb 1, 2010 #
Note
slept:8.0
solid sleep. needed it. feeling good after all the miles over the weekend. neck and upperback are still kind of tight. EZ spin this morning, work, then RU.
6 AM
Cycling-Road (recovery) 2:03:00 [2] 34.0 mi (16.6 mph) +774ft
ahr:130 max:153
Mellow miles. I decided to not ride with TJ and head solo to keep it EZ. after riding "hard" all weekend and keeping up with everyone i thought the best idea would be to just put on my ipod, and cruise super mellow.
headed up to o'side harbor and then back down to cardiff before heading home. avoided all hills. great recovery ride. my legs feel good, no soreness, just general fatigue from the weekend.
headed up to o'side harbor and then back down to cardiff before heading home. avoided all hills. great recovery ride. my legs feel good, no soreness, just general fatigue from the weekend.
5 PM
Strength/Core (RU Func Strength class ) 1:00:00 [3]
almost blew off the class tonight. upperback and neck got pretty tight sitting at my desk today. got to the gym and stretched it out and felt much better. need to schedule massage and adjustment.
another good session with the crew. worked with beth... she's an animal! these classes don't get any easier. gnarly full body circuit and then core.
word.
another good session with the crew. worked with beth... she's an animal! these classes don't get any easier. gnarly full body circuit and then core.
word.