Training Log Archive: Grandpa JamesonIn the 30 days ending Apr 30, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2013 #
Note
slept:7.5 (injured)
some broken sleep but solid. the pup had me up from 2-230. crate training is fun!
6 AM
Cycling-Road 1:28:00 [3] 25.7 mi (17.5 mph) +1224ft
mellow cruise this morning. legs feeling the heavier lifting from yesterday.. a good feeling. nice loop through RSF and back to the hood.
Avg Power: 163 W
Max Power: 486 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 194 W
Intensity Factor (IF): 0.97
Training Stress Score (TSS): 137.2
Work: 861 kJ
Avg Power: 163 W
Max Power: 486 W
Max Avg Power (20 min): 200 W
Normalized Power (NP): 194 W
Intensity Factor (IF): 0.97
Training Stress Score (TSS): 137.2
Work: 861 kJ
12 PM
Strength/Core 20:00 [3]
myrtl
band stretching/mobility
core H moves
True Stretch
2 x 20 back ext
2 x 30 trx leg raises
band stretching/mobility
core H moves
True Stretch
2 x 20 back ext
2 x 30 trx leg raises
1 PM
StairMaster 20:00 [3] 2.56 mi (7:49 / mi) +1220ft 5:23 / mi
shoes: New Balance 1400 - Aqua
solid but more conservative. steady work.
started at level and increased every 2 min up to level 14 and then back down the same way to get to 20 min (level 10).
started at level and increased every 2 min up to level 14 and then back down the same way to get to 20 min (level 10).
Monday Apr 29, 2013 #
Note
slept:7.5 (injured)
best sleep i've had in a week or so. didn't move or wake up.
leg is still the same. not sore, but don't think i should run so just more rest for it. riding and time in the gym
leg is still the same. not sore, but don't think i should run so just more rest for it. riding and time in the gym
6 AM
Cycling-Road 1:33:00 [3] 24.7 mi (15.9 mph) +3077ft
monday morning on double peak. ok legs today... good at times and never bad. Pretty much what i expected after a rather mellow weekend on the bike but a lot of work around the crib and more next weekend.
Avg Power: 186 W
Max Power: 552 W
Max Avg Power (20 min): 249 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 1.188
Training Stress Score (TSS): 218.7
Work: 1,041 kJ
Avg Power: 186 W
Max Power: 552 W
Max Avg Power (20 min): 249 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 1.188
Training Stress Score (TSS): 218.7
Work: 1,041 kJ
1 PM
Strength/Core 45:00 [3]
lunch sesh. squat day. prepping to do wendler. squats monday, DL thursday.
2 x 100 situps on ball
2 x 20 push ups
2 x 2 min planks
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
squats
10 x #95, 10 x #105, 10 x #115
4 rounds
20 kbs #35
20 kb SDLHP
20 step ups
20 situps on bosu
foam roller
2 x 100 situps on ball
2 x 20 push ups
2 x 2 min planks
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
squats
10 x #95, 10 x #105, 10 x #115
4 rounds
20 kbs #35
20 kb SDLHP
20 step ups
20 situps on bosu
foam roller
Sunday Apr 28, 2013 #
Note
slept:7.0 (injured)
thanks to the pup i was up at 5....
super productive day yesterday and hoping for more of the same today.
felt some aching in my leg. oh well....
super productive day yesterday and hoping for more of the same today.
felt some aching in my leg. oh well....
9 AM
Cycling-Road 1:32:00 [3] 27.0 mi (17.6 mph) +1713ft
out the door after getting a shitload of stuff done at the crib. progress. getting rid of some much stuff!
i just wanted to get out before a quick one between getting work done. felt heaps better than yesterday. rolled south and climbed inside & out side TP. put in some solid efforts and the cruised home. back to work!
Avg Power: 180 W
Max Power: 573 W
Max Avg Power (20 min): 228 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 208.4
Work: 999 kJ
i just wanted to get out before a quick one between getting work done. felt heaps better than yesterday. rolled south and climbed inside & out side TP. put in some solid efforts and the cruised home. back to work!
Avg Power: 180 W
Max Power: 573 W
Max Avg Power (20 min): 228 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 208.4
Work: 999 kJ
Saturday Apr 27, 2013 #
8 AM
Cycling-Road 2:12:00 [3] 41.0 mi (18.6 mph) +2800ft
a pretty lackluster, lethargic ride with RV. Stoked he only wanted to do 2 hours. I was ready to be off my bike 30 min in. bad legs, no motivation.
stoked to get home and work on some house projects.
stoked to get home and work on some house projects.
Friday Apr 26, 2013 #
Note
slept:7.0 (injured)
good sleep. legs tired from all the work yesterday. no pain in the leg but talking it easy.
6 AM
Cycling-Road 1:52:00 [3] 32.25 mi (17.3 mph) +1991ft
killer morning. rolled down the hill to have coffee at gordys with RV and then got on it. we hit sprinters but came back through RSF & Encinitas. nice change. as always RV makes me work.... and it seems like he's not even trying. good for me.
Avg Power: 174 W
Max Power: 617 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 221 W
Intensity Factor (IF): 1.104
Training Stress Score (TSS): 227.0
Work: 1,169 kJ
Avg Power: 174 W
Max Power: 617 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 221 W
Intensity Factor (IF): 1.104
Training Stress Score (TSS): 227.0
Work: 1,169 kJ
3 PM
Strength/Core 20:00 [3]
slow day in the office so snuck over to the gym for quick sesh.
stretching
stretching & mobility with the band
Core H moves. solid stuff to add to the mix
http://www.youtube.com/watch?v=WeZ_1rYYnjI&feature...
Truestretch
pvc roller
stretching
stretching & mobility with the band
Core H moves. solid stuff to add to the mix
http://www.youtube.com/watch?v=WeZ_1rYYnjI&feature...
Truestretch
pvc roller
Thursday Apr 25, 2013 #
Note
slept:7.5 (injured)
no pain. none at all and leg is feeling strong. i'll be ready to give running another go soon.
really like my morning routine... even if it means getting up at 5-515. it will get even better when i'm running.
5-515 wake up and let the pup out.
get coffee and take the pup on a walk
play with the pup & get ready to ride
6-730 ride
730-8 walk the pup again
8- shower and head to work.
really like my morning routine... even if it means getting up at 5-515. it will get even better when i'm running.
5-515 wake up and let the pup out.
get coffee and take the pup on a walk
play with the pup & get ready to ride
6-730 ride
730-8 walk the pup again
8- shower and head to work.
6 AM
Cycling-Road 1:29:00 [3] 27.8 mi (18.7 mph) +2087ft
another good ride. good legs this week. out and back in RSF. constant rollers and good power.
Avg Power: 195 W
Max Power: 886 W
Max Avg Power (20 min): 238 W
Normalized Power (NP): 239 W
Intensity Factor (IF): 1.193
Training Stress Score (TSS): 211.3
Work: 1,051 kJ
Avg Power: 195 W
Max Power: 886 W
Max Avg Power (20 min): 238 W
Normalized Power (NP): 239 W
Intensity Factor (IF): 1.193
Training Stress Score (TSS): 211.3
Work: 1,051 kJ
12 PM
Strength/Core 35:00 [3]
2 rounds
100 stiups on ball
2 min active plank
myrtl
Truestretch
got on stairmaster after warm up set...
2 x 5 rounds lunge matrix #15
2 rounds
10 squat, 10 good mornings, 10 deadlift #45
30 (15 ea side) weighted sidebend
2 x 10 squat #95
2 x 10 deadlift #95
100 stiups on ball
2 min active plank
myrtl
Truestretch
got on stairmaster after warm up set...
2 x 5 rounds lunge matrix #15
2 rounds
10 squat, 10 good mornings, 10 deadlift #45
30 (15 ea side) weighted sidebend
2 x 10 squat #95
2 x 10 deadlift #95
1 PM
StairMaster 20:00 [3] 2.78 mi (7:12 / mi) +1330ft 4:57 / mi
another good one and legs feel strong, but not quick.
min 1-10 (level 8-17 - increased every 1 min)
2 min - 10
2 min - 12
2 min - 14
2 min - 16
2 min - 10
min 1-10 (level 8-17 - increased every 1 min)
2 min - 10
2 min - 12
2 min - 14
2 min - 16
2 min - 10
Wednesday Apr 24, 2013 #
Note
slept:7.5 (injured)
great sleep. pup slept through the night. stoked.
absolutely zero pain in the leg. plan is to start the slow road back the weekend of 5/4-5 or the following monday.
absolutely zero pain in the leg. plan is to start the slow road back the weekend of 5/4-5 or the following monday.
6 AM
Cycling-Road 1:30:00 [3] 24.75 mi (16.5 mph) +3107ft
double peak ride. good legs today. garmin was jacked and the download to starva is weird. i really wanted to see the times on the climbs & power. next time.
motivation is back.
motivation is back.
5 PM
Strength/Core 35:00 [3]
WLAN cutover starting at 7 so didn't have time to go home. hit the gym for a quick sesh before getting my enginerd on.. aka ripping my brain off!
2 rounds
20 pushpus
30 situps on bosu
2 rounds
21 TRX IYT
30 trx knee raises
3 rounds
10 (ea arm) single arm kbs #26
10 (ea arm) single arm kb high pull #26
30 situp on ball
3 rounds
10 knees to elbows
20 back ext
true stretch
band stretching/mobility
pvc roller
booyah!
2 rounds
20 pushpus
30 situps on bosu
2 rounds
21 TRX IYT
30 trx knee raises
3 rounds
10 (ea arm) single arm kbs #26
10 (ea arm) single arm kb high pull #26
30 situp on ball
3 rounds
10 knees to elbows
20 back ext
true stretch
band stretching/mobility
pvc roller
booyah!
Tuesday Apr 23, 2013 #
Note
slept:7.0 (injured)
up early with the pup and just stayed awake.
I met with my doctor this morning. so stoked be in the hand of (very) athletic minded doctor. so my MRI shows a healed/healing stress fracture in the shaft of my femur. He said the fracture has most likely filled in just not completely hardened. so a bit more rest and then give it another go at a slow ramp up. he was very optimistic based how I feel and what I have been doing that I should be back very soon. so good news overall.
I met with my doctor this morning. so stoked be in the hand of (very) athletic minded doctor. so my MRI shows a healed/healing stress fracture in the shaft of my femur. He said the fracture has most likely filled in just not completely hardened. so a bit more rest and then give it another go at a slow ramp up. he was very optimistic based how I feel and what I have been doing that I should be back very soon. so good news overall.
6 AM
Cycling-Road 1:31:00 [3] 26.2 mi (17.3 mph) +1614ft
quick spin down to TP and back before appt. Went up the inside & then outside. Legs were pretty good considering the efforts & lifting yesterday.
Avg Power: 174 W
Max Power: 782 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 218 W
Intensity Factor (IF): 1.091
Training Stress Score (TSS): 179.4
Work: 951 kJ
Avg Power: 174 W
Max Power: 782 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 218 W
Intensity Factor (IF): 1.091
Training Stress Score (TSS): 179.4
Work: 951 kJ
Monday Apr 22, 2013 #
Note
slept:8.0 (injured)
good sleep and on it early to start the week. back to being 100% pain free moving around, running down stairs, etc. just going to bank for rest, keep riding, and see what the doc has to say tomorrow.
6 AM
Cycling-Road 1:30:00 [3] 28.1 mi (18.7 mph) +1732ft
pretty good morning on the bike. sticking to 990 min rides during the week. just enough to get moving and wake up.
road nice and steady today. after 15 minutes i did 10 minutes of 30 sec hard/30 sec mod to get the blood flowing. From there on out I rode steady and just staying above 200w the whole time and harder on the rollers & climbs.
Avg Power: 191 W
Max Power: 556 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 231 W
Intensity Factor (IF): 1.155
Training Stress Score (TSS): 200.6
Work: 1,039 kJ
road nice and steady today. after 15 minutes i did 10 minutes of 30 sec hard/30 sec mod to get the blood flowing. From there on out I rode steady and just staying above 200w the whole time and harder on the rollers & climbs.
Avg Power: 191 W
Max Power: 556 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 231 W
Intensity Factor (IF): 1.155
Training Stress Score (TSS): 200.6
Work: 1,039 kJ
12 PM
Strength/Core 40:00 [3]
shoes: New Balance 110
very good session. going to start doing more kb work and total body movements.
2 rounds
100 stiups on ball
20 push ups
2 min plank
myrtl
3 rounds
10 x squat, good morning, dead lift, thruster #50
15 x kbs #44
30 reverse crunches
3 rounds
20 (10 ea arm) kb clean & jerk #26
20 (10 ea leg) box step ups 28"
2 rounds
100 stiups on ball
20 push ups
2 min plank
myrtl
3 rounds
10 x squat, good morning, dead lift, thruster #50
15 x kbs #44
30 reverse crunches
3 rounds
20 (10 ea arm) kb clean & jerk #26
20 (10 ea leg) box step ups 28"
1 PM
StairMaster 15:00 [3] 2.0 mi (7:30 / mi) +950ft 5:10 / mi
shoes: New Balance 110
solid session and just the beginning. no pain on SM and legs feel good.
started on level 8 and increased every minute up to 10 minutes (level16). then 5 min steady at level 12.
sweating buckets.
started on level 8 and increased every minute up to 10 minutes (level16). then 5 min steady at level 12.
sweating buckets.
Sunday Apr 21, 2013 #
Note
slept:8.0 (injured)
legs back to feeling pretty good. mellow sunday and just getting stuff done. doctor's appt tuesday so looking forward to getting a more detailed explanation ofr MRI and where I am at recovery wise.
9 AM
Cycling-Road 2:09:00 [3] 36.0 mi (16.7 mph) +1621ft
sprinters loop with kurt after a mellow morning with maggie & the pup. nice to relax... a lot.
legs were feeling yesterdays ride but always stoked to talk life with kurt.
legs were feeling yesterdays ride but always stoked to talk life with kurt.
Saturday Apr 20, 2013 #
7 AM
Cycling-Road 3:28:00 [3] 57.4 mi (16.6 mph) +5502ft
spectacular day on the bike. met kurt, rv ,and brian at gordys and then headed out east. kurt and brian peeled off after san elijo. Rv and i started cruising. nothing hard. just fun miles!!!
Friday Apr 19, 2013 #
Note
slept:7.5 (injured)
awesome dinner down at Eureka last night. killer burgers & beer. Knowing that I have/had a stress fracture is actually a big sigh of relief and eased my mind. it's good to know that I'm not dealing with some voodoo soft tissue thing.... but it means more time off of running. no worries. more time to build my master plan.... and drink beer.
6 AM
Cycling-Road 2:00:00 [3] 36.1 mi (18.0 mph) +2612ft
off work so more time this morning but still wanted to get it done to spend the day with M & the pup.
elfin loop and feeling pretty good. still nothing hard. gonna lay off the intensity a bit and see how my leg does.
Avg Power: 177 W
Max Power: 577 W
Max Avg Power (20 min): 215 W
Normalized Power (NP): 213 W
Intensity Factor (IF): 1.067
Training Stress Score (TSS): 224.9
Work: 1,266 kJ
elfin loop and feeling pretty good. still nothing hard. gonna lay off the intensity a bit and see how my leg does.
Avg Power: 177 W
Max Power: 577 W
Max Avg Power (20 min): 215 W
Normalized Power (NP): 213 W
Intensity Factor (IF): 1.067
Training Stress Score (TSS): 224.9
Work: 1,266 kJ
Thursday Apr 18, 2013 #
Note
slept:7.5 (injured)
over it. leg was pretty sore most of yesterday. still not the same as 3-4 weeks ago but more than past 1.5 weeks. not sure what's going on. I supposed to jog this morning after ride but bagged it. I should have the MRI results today so I'll wait and see.
completely over it at this point. as soon finished getting my sleeve done I'm just gonna surf.
12pm update -
got my MRI results. so apparently i did have a stress fracture after all. the nurse told me it's healed but I have an appt with doc next tuesday. since it was a sfx i need more healing time. no wonder i was having pain. a couple more weeks. not stoked about not running, but super stoked that i got an accurate diagnosis.
completely over it at this point. as soon finished getting my sleeve done I'm just gonna surf.
12pm update -
got my MRI results. so apparently i did have a stress fracture after all. the nurse told me it's healed but I have an appt with doc next tuesday. since it was a sfx i need more healing time. no wonder i was having pain. a couple more weeks. not stoked about not running, but super stoked that i got an accurate diagnosis.
C • MRI 2
6 AM
Cycling-Road 1:33:00 [3] 27.65 mi (17.8 mph) +1070ft
more mellow morning miles. purposely taking this week pretty easy. motivation is at an all time low with the leg stuff. summer is coming and I want to be ripping the trails not riding my bike this much. just trying to keep the fitness.
rancho loop. cold!
rancho loop. cold!
12 PM
Strength/Core 45:00 [3]
with the diagnosis i need to stay a way from anything with impact, but can build strength.
3 rounds
100 situps on the ball
20 pushups
2 min plank
- myrtl between rounds
2 rounds - all lifts with bar #50
10 squats
10 good mornings
10 deadlifts
10 cleans
10 thrusters
30 weight side bend (15 ea side) #35
3 rounds
15 kbs #35
15 sdlhp #35
3 x lung matrix #15
truestretch
3 rounds
100 situps on the ball
20 pushups
2 min plank
- myrtl between rounds
2 rounds - all lifts with bar #50
10 squats
10 good mornings
10 deadlifts
10 cleans
10 thrusters
30 weight side bend (15 ea side) #35
3 rounds
15 kbs #35
15 sdlhp #35
3 x lung matrix #15
truestretch
Wednesday Apr 17, 2013 #
Note
slept:7.5 (injured)
good sleep again and tough getting out of bed. I need a couple of big days of sleep.
getting frustrated with the leg. it's sore today, more so than it's been in a couple of weeks i think. kind of a different pain. not sure if it has to with massage or MRI (i read that some people have some additional pain after MRI voodoo).
I just wanna run, but run pain free. gonna stay on the plan and hope there is good news when I get the reading from MRI... or at least some useful information.
getting frustrated with the leg. it's sore today, more so than it's been in a couple of weeks i think. kind of a different pain. not sure if it has to with massage or MRI (i read that some people have some additional pain after MRI voodoo).
I just wanna run, but run pain free. gonna stay on the plan and hope there is good news when I get the reading from MRI... or at least some useful information.
6 AM
Cycling-Road 1:27:00 [3] 26.1 mi (18.0 mph) +1962ft
out and back through RSF. another lackluster ride. lacking focus for sure. Before I was riding in prep for BWR and had something to target. Not so much right now. Considering racing SLR next saturday but not overly stoked about it.
Avg Power: 188 W
Max Power: 585 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 226 W
Intensity Factor (IF): 1.13
Training Stress Score (TSS): 184.9
Work: 985 kJ
Avg Power: 188 W
Max Power: 585 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 226 W
Intensity Factor (IF): 1.13
Training Stress Score (TSS): 184.9
Work: 985 kJ
C • FITT 2
Tuesday Apr 16, 2013 #
Note
slept:7.5 (injured)
zombie sleep.
sore waking up... from lifting yesterday and leg sore as well... more so than right. It's like i haven't used the left in a while. not the same pain when standing on one leg or anything like that. kind of normal soreness I'd expect from running and strength work. just more in the left than the right.
trusting the plan. massage tonight. looking forward to it...
got another MRI today. should have results by thursday
sore waking up... from lifting yesterday and leg sore as well... more so than right. It's like i haven't used the left in a while. not the same pain when standing on one leg or anything like that. kind of normal soreness I'd expect from running and strength work. just more in the left than the right.
trusting the plan. massage tonight. looking forward to it...
got another MRI today. should have results by thursday
6 AM
Cycling-Road 1:38:00 [3] 24.75 mi (15.2 mph) +3107ft
I was planning on group ride but I was tired and legs sore from yesterday. headed out to double peak solo. kind of lackluster today. not much pop, mind was thinking about running... but still getting the work done.
Avg Power: 179 W
Max Power: 537 W
Max Avg Power (20 min): 242 W
Normalized Power (NP): 230 W
Intensity Factor (IF): 1.151
Training Stress Score (TSS): 216.2
Work: 1,059 kJ
Avg Power: 179 W
Max Power: 537 W
Max Avg Power (20 min): 242 W
Normalized Power (NP): 230 W
Intensity Factor (IF): 1.151
Training Stress Score (TSS): 216.2
Work: 1,059 kJ
4 PM
Body Work (massage) 1 [3]
massage with shari. leg thigh was pretty locked up and she got int there. way more loose and supple after. hoping the soft tissue work works. looking forward to getting MRI results.
Monday Apr 15, 2013 #
Note
slept:8.0 (injured)
I was super tired last night. in bed at 9 and good sleep. up early to rain to take the pup out. legs feels good. the pain is not there but the tightness in the inner leg is there. frustrating.
I have another MRI approved by my insurance and might make appt to get it for peace of mind... or to make me not try to push through. just going to jog this morning and see how it goes.
I have another MRI approved by my insurance and might make appt to get it for peace of mind... or to make me not try to push through. just going to jog this morning and see how it goes.
6 AM
Running (run/walk) 50:00 [3] 4.25 mi (11:46 / mi) +284ft 11:04 / mi
shoes: Hoka - Stinson EVO
mellow morning at home playing with the pup and then out the door.
started with some dymanic warm up and then lunge matrix. plan was to run walk. headed out to the ranch trails.
10 min run
5 min walk
10 min run
5 min walk
5 min run
5 min walk
definitely some tightness still in the inner thing. when i initially had the pain in my quad/femur it was right on top, in the middle of my thigh and up into my hip.so now it's in a totally different place
after i walked home I changed into the pure grits and took the pup for a lap of the YMCA track. i ran pretty hard with her and had ZERO pain. best i've felt yet... weird.
started with some dymanic warm up and then lunge matrix. plan was to run walk. headed out to the ranch trails.
10 min run
5 min walk
10 min run
5 min walk
5 min run
5 min walk
definitely some tightness still in the inner thing. when i initially had the pain in my quad/femur it was right on top, in the middle of my thigh and up into my hip.so now it's in a totally different place
after i walked home I changed into the pure grits and took the pup for a lap of the YMCA track. i ran pretty hard with her and had ZERO pain. best i've felt yet... weird.
12 PM
Strength/Core 45:00 [3]
shoes: New Balance 1400 - Aqua
solid session in the gym. already feeling stronger and haven't any pain or tightness in my leg since run this morning. much progress.
Truestretch
3 rounds
100 situps on the ball
20 pushups
2 min plank
- myrtl between rounds
2 rounds - all lifts with bar #45
10 squats
10 good mornings
10 deadlifts
10 cleans
10 thrusters
30 weight side bend (15 ea side) #35
4 rounds
box step up & hop (1 & 3 front, 2 & 4 crossover) - NO PAIN hopping!
15 kbs #40
20 bosu situp
2 rounds
21 TRX IYT
20 trx single leg squat (10 ea leg)
foam roller
Truestretch
3 rounds
100 situps on the ball
20 pushups
2 min plank
- myrtl between rounds
2 rounds - all lifts with bar #45
10 squats
10 good mornings
10 deadlifts
10 cleans
10 thrusters
30 weight side bend (15 ea side) #35
4 rounds
box step up & hop (1 & 3 front, 2 & 4 crossover) - NO PAIN hopping!
15 kbs #40
20 bosu situp
2 rounds
21 TRX IYT
20 trx single leg squat (10 ea leg)
foam roller
Sunday Apr 14, 2013 #
Note
slept:8.0 (injured)
good times a pads game and good beers! feeling good today. no pain in leg waking up. progress. the "tightness" is fading.
following lake sonoma yesterday makes me wanna race!
following lake sonoma yesterday makes me wanna race!
9 AM
Cycling-Road 1:37:00 [3] 28.0 mi (17.3 mph) +1496ft
up with the pup & M to hang out with my sister before taking her to train station. slow going, mellow morning. not a ton of motivation to do anything.
headed out solo and down to UCSD and back. went kinda hard up TP but nothing out of control. mind racing with with thoughts of summer races.
headed out solo and down to UCSD and back. went kinda hard up TP but nothing out of control. mind racing with with thoughts of summer races.
Saturday Apr 13, 2013 #
Note
slept:6.5
late night and early morning. didn't feel great waking up. bad food at beachside again. need to stop eating there... good beers though.
leg has some muscle soreness. way different than the original pain. hoping the junk is just getting broken up.
leg has some muscle soreness. way different than the original pain. hoping the junk is just getting broken up.
8 AM
Cycling-Road 3:15:00 [3] 54.1 mi (16.6 mph) +3422ft
good times. rolled out with SlaMo, Kurt, Scott, and brian. Pretty mellow for the most part. a couple of efforts here and there. kinda tired to day. guessing some fatigue from last week and have "running" legs.
all good . stoked to take it easy and hang with everyone.
all good . stoked to take it easy and hang with everyone.
Friday Apr 12, 2013 #
Note
slept:8.0 (injured)
good sleep.
Leg was a bit sore last night and this morning after strength work yesterday. hard to know what to do and what pain/soreness to push through or when to back off. definitely not the same pain as before, not even close, but definitely tight in my inner thigh. trusting bryan and going to to the strength work and ez runs and see what happens.
Leg was a bit sore last night and this morning after strength work yesterday. hard to know what to do and what pain/soreness to push through or when to back off. definitely not the same pain as before, not even close, but definitely tight in my inner thigh. trusting bryan and going to to the strength work and ez runs and see what happens.
Cycling-Road (hills) 1:32:00 [3] 24.6 mi (16.0 mph) +3038ft
out the door at 6 and straight over to san elijo. climbed in the frontside in the big and backside in the small. alternating standing and seated on both and then up to double peak. feel good. bike fitness is solid.
8 AM
Running (rehab run) 17:17 [3] 2.3 mi (7:31 / mi) +69ft 7:18 / mi
shoes: Hoka - Stinson EVO
run right after ride. this is what bryan suggested to do so my muscles were already warmed up and loose. ran in the hokas for extra cushion/caution.
Jogged over to the YMCA track and ran laps. a bit tight starting out and then loosened up and actually started to feel pretty good. I was going to push it to 3 miles but just headed home to walk the pup.
Jogged over to the YMCA track and ran laps. a bit tight starting out and then loosened up and actually started to feel pretty good. I was going to push it to 3 miles but just headed home to walk the pup.
Thursday Apr 11, 2013 #
Note
slept:8.0 (injured)
beers and burritos last night. coma sleep.
I had a dull ache and some soreness in my thigh last night. I could feel when i was running around with the dog. not sure what to do. I reached out to bryan to get his opinion. he told me last week that this is to be expected, but just don't know how much.
we'll see. I was going to jog again tonight but may hold off. not sure... i just wanna run and really start "training".
I had a dull ache and some soreness in my thigh last night. I could feel when i was running around with the dog. not sure what to do. I reached out to bryan to get his opinion. he told me last week that this is to be expected, but just don't know how much.
we'll see. I was going to jog again tonight but may hold off. not sure... i just wanna run and really start "training".
6 AM
Cycling-Road 2:10:00 [3] 36.0 mi (16.6 mph) +1545ft
on it early. stoked kurt wanted to ride. sprinters a loop and kind of cold. didn't wear gloves and paid the price a bit.... good times and leg felt great.
12 PM
Strength/Core 45:00 [3]
solid session at lunch. Talked with Bryan right before and he told me stuff I should be doing and that my soreness is probably due to the muscle being tight. baby steps.
My lunch sessions are going to be long, more intense, but less frequent. aiming for 2 solid sessions on mon & thrurs. kept it a bit in recovery mode after big ride last weekend and just now feel like I'm really coming around.
stretching
300 sit ups on the ball
3 x 20 push ups
myrtl
3 x 2 rounds of hop lunge matrix
Ru running warm up & drills
2 rounds
5 dead hang pull ups
30 hanging knee raises
2 rounds
20 (10 ea leg) step up x-chop
20 kbs #35
2 rounds on bosu
20 overhead tri ext
20 curls (ea arm)
20 situps
2 rounds
21 TRX IYT
20 (10 ea leg) TRX reverse crossover lunge
20 k2e
pvc roller
truestretch
My lunch sessions are going to be long, more intense, but less frequent. aiming for 2 solid sessions on mon & thrurs. kept it a bit in recovery mode after big ride last weekend and just now feel like I'm really coming around.
stretching
300 sit ups on the ball
3 x 20 push ups
myrtl
3 x 2 rounds of hop lunge matrix
Ru running warm up & drills
2 rounds
5 dead hang pull ups
30 hanging knee raises
2 rounds
20 (10 ea leg) step up x-chop
20 kbs #35
2 rounds on bosu
20 overhead tri ext
20 curls (ea arm)
20 situps
2 rounds
21 TRX IYT
20 (10 ea leg) TRX reverse crossover lunge
20 k2e
pvc roller
truestretch
Wednesday Apr 10, 2013 #
Note
slept:8.0 (injured)
wow... this is going to be a long road back. sore from running 2.15 miles yesterday! good news is that there is now pain in my quad or femur. both legs feel equally like shit.
8 AM
Cycling-Road intervals (RSF Intervals) 1:27:00 [3] 26.0 mi (17.9 mph) +1966ft
solid ride this morning. legs opened up quickly and soreness from running was gone. did the interval ride in RSF that I have been thinking about. to get some baselines. perfect to get ready for CX.
interval 1 - Camino del Norte East
10:46, 3.42 miles, 289ft
avg pwr: 249
normal pwr: 267
interval 2 - RSF - Fire station to SD Park
7:29, 2.38 miles, 295ft
avg pwr: 269
normal pwr: 286
interval 3 - RSF - SD Park to Fire station
7:04, 2.57 miles, 213ft
avg pwr: 256
normal pwr: 274
interval 1 - Camino del Norte West
9:13, 3.4 miles, 197ft
avg pwr: 232
normal pwr: 251
total for ride
Avg Power: 191 W
Max Power: 835 W
Max Avg Power (20 min): 233 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 1.176
Training Stress Score (TSS): 200.3
Work: 1,001 kJ
interval 1 - Camino del Norte East
10:46, 3.42 miles, 289ft
avg pwr: 249
normal pwr: 267
interval 2 - RSF - Fire station to SD Park
7:29, 2.38 miles, 295ft
avg pwr: 269
normal pwr: 286
interval 3 - RSF - SD Park to Fire station
7:04, 2.57 miles, 213ft
avg pwr: 256
normal pwr: 274
interval 1 - Camino del Norte West
9:13, 3.4 miles, 197ft
avg pwr: 232
normal pwr: 251
total for ride
Avg Power: 191 W
Max Power: 835 W
Max Avg Power (20 min): 233 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 1.176
Training Stress Score (TSS): 200.3
Work: 1,001 kJ
Tuesday Apr 9, 2013 #
Note
slept:7.5 (injured)
up kinda late watching tv but good sleep. took the pup out really quick at 3am and then right back to sleep.
my legs are feeling good. no pain in left leg/femur. running later today. hoping all goes. well If I can get in a couple of short runs this week I can stop checking the "injured" box.
I just ran around the block with the pup and actually ran. felt awesome!!! can't wait until this arvo!
my legs are feeling good. no pain in left leg/femur. running later today. hoping all goes. well If I can get in a couple of short runs this week I can stop checking the "injured" box.
I just ran around the block with the pup and actually ran. felt awesome!!! can't wait until this arvo!
8 AM
Cycling-Road 2:10:00 [3] 37.0 mi (17.1 mph) +2271ft
more mellow miles. sprinters loop with brad & todd with a pit stop at VH on the way back. legs are coming back quickly. some some hard tempo efforts with the boys during the second half. good fun.
looking forward to an ez jog later.
looking forward to an ez jog later.
10 AM
Strength/Core 15:00 [3]
quick session at home after the ride.
3 rounds
30 situps on ball
20 pushups
20 TRX rows
stretching with band
foam roller
3 rounds
30 situps on ball
20 pushups
20 TRX rows
stretching with band
foam roller
5 PM
Running 15:11 [3] 2.15 mi (7:04 / mi) +38ft 6:57 / mi
shoes: Nike Lunar Glide 4 - Grey
YES!!!! super mellow run. headed over the Y with Ruby & maggie. they walked and I ran laps around the dirt track. I would stop and walk for a couple minutes between laps... then ran home. all pain free. some tightness in my inner thigh/hamstring but no "pain". stoked. being very conservative.
pace came naturally. felt like i was holding back.
pace came naturally. felt like i was holding back.
Monday Apr 8, 2013 #
Note
slept:8.0 (injured) (rest day)
Pretty good sleep. I was blasted last night. Not that hungry and couldn't even finish a beer!!
Up early with the pup and 4 walks before work. Good to get the body moving.
Up early with the pup and 4 walks before work. Good to get the body moving.
4 PM
Cycling-Road (recovery) 1:26:00 [3] 23.0 mi (16.0 mph) +1190ft
unplanned recovery spin with brad & kurt. glad i got out. body is tired but legs are ok. feeling yesterday for sure but not thrashed. more proof running is good for me.
yesterday was a good deposit in the bank of suffering that will pay off this summer.
yesterday was a good deposit in the bank of suffering that will pay off this summer.
Sunday Apr 7, 2013 #
Event: Spy Belgian Waffle Ride
Note
slept:8.0 (injured)
awesome sleep. didn't move and puppy slept through the night. stoked.
no pain in leg. today should be "fun"
no pain in leg. today should be "fun"
8 AM
Cycling-Road (Spy Belgian Waffle Ride) 6:57:00 [3] 130.1 mi (18.7 mph) +11271ft
this was a fun day. I can't believe how good I felt pretty much all day. a couple short low spots but that's it. I stayed on top of cals and was able to drop the hammer on every major climb. i like my bike!
Avg Power: 189 W
Max Power: 859 W
Max Avg Power (20 min): 272 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 1.191 (need adjust FTP on new Garmin)
Training Stress Score (TSS): 983.6
Work: 4,724 kJ
Avg Power: 189 W
Max Power: 859 W
Max Avg Power (20 min): 272 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 1.191 (need adjust FTP on new Garmin)
Training Stress Score (TSS): 983.6
Work: 4,724 kJ
Saturday Apr 6, 2013 #
Note
slept:8.0 (injured)
good night sleep. pup woke me up one time... howling. sweet!
a lot of running around with the dog yesterday and legs feels good. no pain but noticeable tightness. not sure what to think. bryan said to expect that. hopefully jogging next week.
a lot of running around with the dog yesterday and legs feels good. no pain but noticeable tightness. not sure what to think. bryan said to expect that. hopefully jogging next week.
8 AM
Cycling-Road 2:08:00 [3] 36.0 mi (16.9 mph) +1270ft
fun, mellow, morning ride. good crew and good vibes. sprinters loop. sat in 90% of the ride to save my legs for tomorrow. time to suffer.
Friday Apr 5, 2013 #
Note
slept:7.0 (injured)
no pain yesterday after this morning after "machine" session. talked with bryan a lot last night about my combeback. he said i should expect a bit of pain/tightness when I first start back and i just gotta be careful. there will be some scar tissue and I'll have open the leg back up.
Cycling-Road 1:52:00 [3] 34.0 mi (18.2 mph) +2150ft
fun ride through RSF and then up the coast. good legs. got it done early before heading to pick up my new training partner.
Thursday Apr 4, 2013 #
Note
slept:8.0 (injured)
more good sleep. no pain or soreness today after super short test and more (mellow) lowerbody work in the gym. progress. Maggie yelled at me for testing yesterday. She's right. I need to stick to my plan. baby steps.
6 AM
Cycling-Road 1:34:00 [3] 25.5 mi (16.3 mph) +2215ft
just waking up. headed out to san elijo and up to the fire station. skipped double peak to rest the legs a bit. then rolled through RSF to manchester, to the coast then home. just taking it easy.
Avg Power: 158 W
Max Power: 392 W
Max Avg Power (20 min): 213 W
Normalized Power (NP): 198 W
Intensity Factor (IF): 0.793
Training Stress Score (TSS): 98.5
Work: 897 kJ
Avg Power: 158 W
Max Power: 392 W
Max Avg Power (20 min): 213 W
Normalized Power (NP): 198 W
Intensity Factor (IF): 0.793
Training Stress Score (TSS): 98.5
Work: 897 kJ
12 PM
Strength/Core 20:00 [3]
stretching
2 x 100 situps on ball
myrtl
band stretching
3 x 2min planks, 15 sec rest
truestretch
then machine cardio time!!
2 x 100 situps on ball
myrtl
band stretching
3 x 2min planks, 15 sec rest
truestretch
then machine cardio time!!
Elliptical (AMT) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: New Balance 1400 - Aqua
did this on the Precor AMT. more like actual running than standard elliptical machine. a couple of weeks ago i tried to jump on this and i could feel something in my leg. nothing today.
easy mile.
easy mile.
1 PM
StairMaster 20:00 [3] 2.45 mi (8:10 / mi)
shoes: New Balance 1400 - Aqua
solid sesh on the SM. I think i will start doing this regularly. I think doing intervals on this contraption could be beneficial.
mini interval workout.
started on level 8
minutes 1-10 increased level every 2 min (8-12)
mintues 11-18 increased level every 1 min (8-15)
2 min cooldown - 10
sweating buckets. solid work.
mini interval workout.
started on level 8
minutes 1-10 increased level every 2 min (8-12)
mintues 11-18 increased level every 1 min (8-15)
2 min cooldown - 10
sweating buckets. solid work.
5 PM
Body Work (massage) 1 [3]
massage with shari. back on the every other week plan. body felt awesome after.
Wednesday Apr 3, 2013 #
Note
slept:8.0 (injured)
zombie mode. the hardest i have slept in a long time. gnarly dreams.
more pain free days and nights. can't wait to jog
more pain free days and nights. can't wait to jog
6 AM
Cycling-Road 1:43:00 [3] 29.2 mi (17.0 mph) +1529ft
well the zombie sleep rolled right into a zombie ride. pretty tired but not really fatigue. Just could have used another couple hours of sleep even though I was in bed at 915.
quick spin to UCSD and back. Legs are fine, just some residual soreness from gym on Monday.
quick spin to UCSD and back. Legs are fine, just some residual soreness from gym on Monday.
12 PM
Strength/Core 25:00 [3]
officiall over the 100 push up challenge. the jump in week 3 makes no sense. I am going to keep doing push ups 2 x week but with some schedule changes I'll likely only be in the gym twice a week. time to start hitting the lower body.
5 rounds
20 pushups
30 situps on ball
foam roller during rest
4 rounds
5 dead hang pull ups
10 one legged TRX squats (5 ea leg) - baby steps
3 rounds
15 kbs #40
3x3 box step down & reach (ea leg)
20 situps on ball
10 knees to elbow (shocked at how easy they were)
5 rounds
20 pushups
30 situps on ball
foam roller during rest
4 rounds
5 dead hang pull ups
10 one legged TRX squats (5 ea leg) - baby steps
3 rounds
15 kbs #40
3x3 box step down & reach (ea leg)
20 situps on ball
10 knees to elbow (shocked at how easy they were)
1 PM
Running 5:00 [3] 0.4 mi (12:30 / mi)
shoes: New Balance 110
a bit of test. after strength work got on the tready.
3 min walking increasing the speed & incline
2 min jog a 10 min pace & 3 incline.
very cautions. left quad/groin area just feels tight, no pain, weird feeling. not sure what to think or how to approach. I wanna see how I feel later today and tomorrow morning.
3 min walking increasing the speed & incline
2 min jog a 10 min pace & 3 incline.
very cautions. left quad/groin area just feels tight, no pain, weird feeling. not sure what to think or how to approach. I wanna see how I feel later today and tomorrow morning.
Tuesday Apr 2, 2013 #
Note
slept:7.0 (injured)
another pain free day and morning in the bag. this being patient and smart thing isn't very fun but hopefully it wil pay off in the end.
i did some running yesterday... kind of. Just been running up and down the stairs at home and work, and in some parking lots to and from car. no pain. legs feels tight though. going to be interesting getting back at it. kind of nervous.
i did some running yesterday... kind of. Just been running up and down the stairs at home and work, and in some parking lots to and from car. no pain. legs feels tight though. going to be interesting getting back at it. kind of nervous.
6 AM
Cycling-Road (group ride) 1:47:00 [3] 35.5 mi (19.9 mph) +2290ft
on the road at 5:55 and got in a good 30min before rolling out with the group. it was kind of game on from the start. did some hard work on the coast to stay in front group.
strong on the monroe and lead out carlsbad village climb.... and then cracked half way up the ECR climb... total blow. regrouped and then worked my ass off for quite a few miles to latch back on. caught group on faraday and then back with front group for rest of ride.
it's been a while since i hurt that bad. bad legs from the start and plenty of conversations with myself trying to talk myself out of working so hard to get back on.... was about to pull plug but then somehow rallied.
Avg Power: 195 W
Max Power: 911 W
Max Avg Power (20 min): 277 W
Normalized Power (NP): 273 W
Intensity Factor (IF): 1.092
Training Stress Score (TSS): 211.8
Work: 1,255 kJ
strong on the monroe and lead out carlsbad village climb.... and then cracked half way up the ECR climb... total blow. regrouped and then worked my ass off for quite a few miles to latch back on. caught group on faraday and then back with front group for rest of ride.
it's been a while since i hurt that bad. bad legs from the start and plenty of conversations with myself trying to talk myself out of working so hard to get back on.... was about to pull plug but then somehow rallied.
Avg Power: 195 W
Max Power: 911 W
Max Avg Power (20 min): 277 W
Normalized Power (NP): 273 W
Intensity Factor (IF): 1.092
Training Stress Score (TSS): 211.8
Work: 1,255 kJ
3 PM
Strength/Core 25:00 [3]
I had a long lunch meeting so I got over to the gym this arvo. legs are sore from the step ups yesterday... pretty smashed. the road back is going to be a rough/fun one.
stretching, band
myrtl
TrueStretch
planks: 1 x 3min, 2 x 2min
pvc roller
stretching, band
myrtl
TrueStretch
planks: 1 x 3min, 2 x 2min
pvc roller
Monday Apr 1, 2013 #
Note
slept:8.0 (injured)
super mellow sunday and good sleep. leg is good. no pain again. I'm going to try really hard not to jog this week. BWR is sunday so I'll be dialing back the riding a bit.
6 AM
Cycling-Road 1:50:00 [3] 32.0 mi (17.5 mph) +3000ft
12 PM
Strength/Core 30:00 [3]
stretching, truestretch
stretching.
Day 2 - Week 3 - 95 total
20
25
15
15
20
90 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds
21 x TRX IYT
30 x TRX knee raises
3 rounds
20 x kbs #35
20 step ups (10 ea leg) - felt good!
pvc roller
stretching
stretching.
Day 2 - Week 3 - 95 total
20
25
15
15
20
90 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds
21 x TRX IYT
30 x TRX knee raises
3 rounds
20 x kbs #35
20 step ups (10 ea leg) - felt good!
pvc roller
stretching