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Training Log Archive: Grandpa Jameson

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+ft
	Cycling-Road	19	40:47:17	721.88	(17.7/h)	1161.75	(28.5/h)	29055
	Running	13	12:55:22	102.65	(7:33)	165.2	(4:42)	4675
	Cycling-CX	9	9:43:39	116.72	(12.0/h)	187.84	(19.3/h)	6460
	Swimming	9	7:37:12	14.42		23.21
	Strength/Core	7	4:05:00
	Rowing	2	42:00
	Surfing	1	30:00
	Total	60	76:20:30	955.67		1538.0		40190
averages - sleep:8.2

9:21

0:00

» now

Monday Oct 31, 2011 #

Note
slept:7.5

930-5. up without alarm and feeling pretty good. up to san jose to work for next couple of days.

6 AM

Running (active recovery) 45:31 [3] 5.6 mi (8:08 / mi) +452ft 7:33 / mi
shoes: Nike Lunar Elite +

quick shake out run before heading to airport. felt pretty good considering racing the past 2 days. new loop through the ranch. some steep climbing. good start to the week.

Sunday Oct 30, 2011 #

10 AM

Cycling-CX (warm up) 57:20 [3] 10.7 mi (11.2 mph) +371ft
slept:8.0

Velodrom CX warm up.

12 PM

Cycling-CX race (RACE!) 59:47 [5] 15.13 mi (15.2 mph) +423ft

much better day from me. the "pain" was a little easier to take. finished 8th on the day with an almost identical field. still a lot of time in the pain cave but technical skillz were there. pretty stoked to race the rest of the series!

Saturday Oct 29, 2011 #

12 PM

Cycling-CX (warm up) 1:01:50 [3] 11.84 mi (11.5 mph) +751ft
slept:8.5

Spyclocross race warm up. multiple laps and riding around the park.

3 PM

Cycling-CX race (RACE!) 1:13:00 [5] 15.6 mi (12.8 mph) +915ft

Spyclocross Race. holy shit... forgot how much cross hurts... and how much i love that pain. finished 12th in pro/1/2. kind of blew up half way through but was able to hang on to position and not lose any more spots.

Friday Oct 28, 2011 #

Note
slept:8.25

915-530. up with beth's alarm. can't remember a time when i have slept this good for so long. since before Kona i have sleeping better than ever.

7 AM

Cycling-Road (active recovery) 2:02:35 [3] 36.1 mi (17.7 mph) +1371ft

on it early because of work meetings. headed with pete and rode the typical friday loop. COLD. took a while to get warm. good legs and racing should be fun.

4 PM

Cycling-CX (skillz) 46:13 [3] 10.1 mi (13.1 mph) +749ft

quick session on ranch set up with pete to test race set up. good to go!!

Thursday Oct 27, 2011 #

Note
slept:8.5

930-6. good sleep. been getting in bed @ 9 and reading. sleeping good and waking up super awake!

7 AM

Swimming 50:00 [3] 1.7 mi (29:25 / mi)

hit the pool with beth this morning. did some of the workout on board from masters. feeling good in the water but not swimming hard. just thinking about stroke.

3000 scy

400 swim
200 kick
2 x (2 x 25 kick, 2 x 50 drill, 100 swim)

300
2 x 150
2 x 300 pull w/ paddles
2 x 150 pull w/ paddles
300 pull w/ paddles
100 kick

11 AM

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

another awesome session. slowly upping the weights. the next couple of months are going to be FUN!

pull ups
push ups
hang cleans
kettle bell high pulls
DB matrix
Box jumps
abs

4 PM

Running (trail) 1:00:00 [3] 7.9 mi (7:36 / mi) +785ft 6:56 / mi
shoes: Zoot Ultra Otec

awesome afternoon run on the trails. headed out the door undecided of whether i was going to run the 45 or 60 min loop. was feeling good so ran the 60. only running 2 X week the next couple of weeks with races on the weekends.

C • chuckie love 2

Wednesday Oct 26, 2011 #

Note
slept:9.0

930-630. work up around 445 wide awake but forced myself back to sleep.

kinda sore for RU session and mostly in uppler back/traps from high pulls.

8 AM

Cycling-Road (group ride) 3:14:16 [3] 56.7 mi (17.5 mph) +3865ft

old castle loop with beth, pete, mj, & nes. kept it pretty mellow for the most part. feeling strong, but lacking top end... but still holding back and not pushing it.

Tuesday Oct 25, 2011 #

Note
slept:8.0

9-5. in bed at 840 and up wide awake at 5. no alarm.

8 AM

Running (trail) 1:02:20 [3] 7.9 mi (7:53 / mi) +690ft 7:17 / mi
shoes: Zoot Ultra Kalani 2

no rush getting out the door. getting work done. ran my typical hour loop in the ranch in the reverse direction. still quite a bit of steep climbs and good running. having fun running right now. no goals, just running.

4 PM

Cycling-CX (skillzzzz) 1:15:29 [3] 14.1 mi (11.2 mph) +876ft

cx practice with beth & kurt.

practiced some starts while beth got ready and feel pretty good. skillz are improving, but this weekend is still going to be a shocker.

Monday Oct 24, 2011 #

Note
slept:9.0

930-630.... ZZZZZZZzzzzzzzzz

sleeping really well right now. stoked to start some bike racing!

9 AM

Swimming (YMCA) 55:00 [3] 1.99 mi (27:38 / mi)

solo sesh @ the Y. just going through the motions and keeping the feel.

1500 scy

500 swim
500 pull
500 kick
500 drill/swim

pull w/ paddles:
5 x 100
400
3 x 100
200
100

2 PM

Cycling-Road (active recovery) 1:36:36 [3] 26.7 mi (16.6 mph) +1166ft

ride to and from strength session at RU. legs felt great. definitely no the "monday" feeling I have in my legs the past couple of months.... a good thing.

C • thats pretty 1

3 PM

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

more skill work with lighter weight, but a little heavier than last week.

3 rounds of of the following. 10 reps each exercise per round.

1. back squat
2. good mornings
3. deadlifts
4. high pulls
5. front squat
6. hang clean
7. jerk - split stance
8. abs

Sunday Oct 23, 2011 #

Note
slept:8.0

1030-630. more good times last night. up and ready for a jog.

8 AM

Running (endurance) 1:00:00 [3] 7.8 mi (7:42 / mi) +709ft 7:05 / mi
shoes: Zoot Advantage WR

Hilly loop in the ranch with pete. solid/mellow pace. nothing hard. just logging some mellow miles before the bots game

3 PM

Cycling-CX (skillzzzz) 1:08:00 [3] 13.4 mi (11.8 mph) +676ft

CX practice with beth & pete after bolts game. down to cardiff, some skillz work in the park and the some loops on the ranch trails. good times.

Saturday Oct 22, 2011 #

Note
slept:7.5

11-630. late night. good times at VH party and margaritas at fidels.

super deep sleep, but got. stomach in a not.

8 AM

Cycling-Road (group ride) 3:47:42 [3] 72.12 mi (19.0 mph) +4678ft

great saturday ride. ramona-highland valley loop.

legs were just ok but was able hang on all the climbs. started with a big crew and ended up with just me, pete, rv, and mike.

Friday Oct 21, 2011 #

Note
slept:8.0

945-545. super good sleep, dark hotel room. up w/o alarm. off to the gym before heading in.

6 AM

Rowing (intervals) 32:00 [3]

new respect for the rower. tried one of the built in workouts... kind of tough wasn't really killing it. i can see why this is the secret sauce.

intervals w/ equal recoveries:
Level 4 resistance
1 min
2 min
3 min
4 min
3 min
2 min
1 min

7 AM

Strength/Core (Crunch Gym) 30:00 [3]

took it easy on the lower body and just did good upper body & core work.

super-sets.

#1
incline dumbbell bench
dumbbell row
reverse crunch

#2 - on BOSU
overhead tri ext
dumbbell curls
lateral shoulder raises
leg lifts

#3
kettlebell pull ups/squat thrusts
bicycle crunches
kettle around the world (overhead)

5 PM

Cycling-Road (mellow) 1:04:00 [3] 17.1 mi (16.0 mph) +505ft

mellow spin on the coast with kurt to close out the week. stoked i was able to get out the door after the flight home.

no place like home!

Thursday Oct 20, 2011 #

Note
slept:7.75

1015-6. solid sleep in hotel in san mateo. quick run then off to brain frying....

7 AM

Running (jogging) 1:01:07 [3] 8.1 mi (7:33 / mi) +65ft 7:29 / mi
shoes: Zoot Advantage WR

mellow morning. i don't have to be a customer site until after 9.

run from hotel up to bay trail then north up to coyote point and back. good run and super flat. legs are coming back around on the run now too. no niggles whatsoever.

kept the pace mellow on the sidewalk/concrete sections and picked it up a bit, but nothing hard, on dirt paths.

Wednesday Oct 19, 2011 #

Note
slept:8.0

930-530. up with beth's alarm and wide awake. mega rested.

6 AM

Rowing (warm up) 10:00 [3]

up early so hit the Y for a strength session since i will tomorrows and be out of town working so who knows what i will get in.

just gave the concept2 a go as a warm up. can definitely tell how it will help. stoked to "do work" on it soon.

7 AM

Strength/Core (Ymca) 30:00 [3]

solo mission at the YMCA. more lower body stuff with light weight and working form. really stoked about working hard in the gym over the next couple of months. change of focus.

2 rounds of everything.

pull ups/dips/knee raises
back squat
good mornings
front squat
deadlifts
weighted side bends
leg press
calf raises
TRX I.Y.T rows
TRX push up
TRX knee raises

8 AM

Cycling-Road (group ride) 3:10:00 [3] 58.8 mi (18.6 mph) +3500ft

wednesday ride with the crew. up to oside, out bike path, dirt road climb, san luis rey climb, 395 and then home via palomar airport to el camino.

took some time at the front today and felt good. top end not there. faded a bit on the end of some climbs. fun.

Tuesday Oct 18, 2011 #

Note
slept:10.0

9-7. mega sleep. feels good!

8 AM

Running (yogging) 47:30 [3] 6.0 mi (7:55 / mi) +600ft 7:14 / mi
shoes: Zoot Advantage WR

mellow jog on encinitas ranch trails. 6 mile loop. just rolling. legs are feeling pretty good, not 100% but getting there.

4 PM

Cycling-CX (skillzzzz) 1:07:00 [3] 12.6 mi (11.3 mph) +971ft

mellow cross ride in the ranch. good loops. practiced some mounts, dismounts, and run ups. can't wait to race.

Monday Oct 17, 2011 #

Note
slept:9.0

915-615. mellow monday....

7 AM

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

solo swim at the Y. felt really good in the water. i want to get in the water to a couple days a week just to keep feel for the water.

2800 scy

300 swim
300 pull
300 kick
300 drill

pull w/ paddles
100-200-300-400-300-200-100

2 PM

Cycling-Road (mellow) 1:28:14 [3] 24.25 mi (16.5 mph) +951ft

commute down to RU and back. perfect warm up & cool down for work out. first ride in bonts and carbon LOOK pedals. so sick.

3 PM

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

kept the weights light and began working on form for heavy lifting. we are doing a couple of "foundation" weeks to dial in the form for the big lifts before ramping it up and going into HULK mode.

overhead press
clean & press
front & back squat
good mornings
deadlifts

Sunday Oct 16, 2011 #

Note
slept:9.0

10-7. 9 more house of quality sleep. taking it really easy today. maybe some cross practice and and ez jog.

11 AM

Cycling-CX (cross practice) 1:15:00 [3] 13.25 mi (10.6 mph) +728ft

mellow cross ride with beth. first ride on the new bike... SICK!

rode down to cardiff and then a loop through the ranch. many more CX rides to come! first race in 2 weeks. game on!

4 PM

Running (active recovery) 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
shoes: Zoot TT 4.0

afternoon yog with pete. first run since race. not too bad... hammy's a little tight but no niggles.

Saturday Oct 15, 2011 #

Note
slept:9.0

9445-645. epic dinner at sake house and great night of sleep. up w/o alarm.

8 AM

Cycling-Road (good times!) 3:17:00 [3] 57.4 mi (17.5 mph) +3871ft

perfect saturday ride with the boys. Circle R loop. everything controlled on nothing too hard. legs are pretty much back. glad i made the call to bag spooky cross. stoked to have a mellow weekend at home.

Friday Oct 14, 2011 #

Note
slept:8.0

930-530. up when beth's alarm went off. heading out for a surf....

C • Surf is better now than thi... 2

8 AM

Cycling-Road (active recovery) 2:03:00 [3] 36.1 mi (17.6 mph) +1283ft

waves weren't any good so hit the road with pete earlier than planned. sprinters loop. mellow/friday pace. legs are coming back more each day.

Thursday Oct 13, 2011 #

Note
slept:8.5

915-545. up without alarm. feeling rested. can't believe how good my body is bouncing back. pretty much no muscle soreness. staying moving helps, so does the "right" supplements, and eating a ton.

7 AM

Cycling-Road (active recovery) 1:57:00 [3] 31.35 mi (16.1 mph) +745ft

awesome morning ride. super warm. ez spin up to oside harbor and back with bryan. really surprised with how good the legs are. racing CX this weekend may be FUN!

3 PM

Surfing (bodyboard) 30:00 [3]

super fun bodyboard session at seaside reef. dredging, shorebreak barrels. surfed for an hour+ plus logging 30 mins (paddling).

after a half hour took a big closed barrel and smashed my face on the bottom. scraped my face and busted my lip. face hit so hard i was seeing stars when i came. went in, got the bleeding to stop, and then paddled back out.

good times....

C • SWEET! 4

Wednesday Oct 12, 2011 #

Note
slept:9.5

930-7. good sleep... could have slept more and should have.

first day of new JOB!

8 AM

Strength/Core (active recovery) 20:00 [3]

walked over the Y for a quick session

10 minutes on the elliptical and then:
core
mobility lunges & squats
stretching
foam roller

4 PM

Cycling-Road (active recovery) 1:20:00 [3] 20.0 mi (15.0 mph) +460ft

super mellow recovery spin with after a pretty awesome first day of work. stoked for change of focus for a bit....

legs and body feel about 80%. pretty shocked that i am not that sore... any where. just tired.

Tuesday Oct 11, 2011 #

2 PM

Cycling-Road (active recovery) 1:40:51 [3] 24.54 mi (14.6 mph) +892ft
slept:4.0

super mellow recovery spin down to RU and back. hung with bryan for a bit and then rode home. kind of smashed today. race + red eye. looking forward to taking it easy for a while. just want to stay active and race cross.... keep my motivation under control!

Monday Oct 10, 2011 #

Note
slept:7.0 (rest day)

post k-swiss party recovery/beach day then red eye home.

Sunday Oct 9, 2011 #

Swimming (swim & SUP) 45:00 [3]
slept:9.0

30 minutes of SUP and and 15 minutes of swimming while lounging on the beach all day. good times.

10 AM

Cycling-Road (active recovery) 30:00 [3] 5.0 mi (10.0 mph)

ride to brunch and back

Saturday Oct 8, 2011 #

Note
slept:6.5

race day. good sleep.

7 AM

Swimming (Race) 1:07:12 [3] 2.4 mi (28:00 / mi)

8 AM

Cycling-Road (race) 5:02:01 [3] 112.0 mi (22.3 mph)

1 PM

Running (Race) 3:12:22 [3] 26.2 mi (7:21 / mi)

Friday Oct 7, 2011 #

Note
slept:10.0

great night of sleep. 930-630.

woke up to pouring rain... relaxing. got all bags pretty much packed before some short work outs.

9 AM

Running (Pre-race) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Zoot TT 4.0

quick run down ali'i 2/ ~20 second pick ups. feeling light and fast.

10 AM

Cycling-Road (Pre-race) 49:00 [3] 15.0 mi (18.4 mph)

right after run. out and back on the queen K just past the energy lab and back. again... feeling great. holding back while all the toolbags were hammering.

Thursday Oct 6, 2011 #

Note
slept:8.0

9pm - 5am. good sleep after a LONG ass day....

7 AM

Swimming (Open water) 25:00 [3] 1.0 mi (25:00 / mi)

swim at the pier... out the coffee boat and back.

8 AM

Note

underpants run.... good times with my HOT wife!

10 AM

Cycling-Road (Pre-race) 1:15:00 [3] 20.0 mi (16.0 mph) +636ft

ride out on the Queen K with beth. legs were on fire! handful of short efforts and then shut it down. really looking forward to race day.

Wednesday Oct 5, 2011 #

Note
slept:7.0

7 hours broken sleep. 4 from 10pm to 2am last night and then another broked on the flights

gnartastic day of travel.

didn't get up to LA last night so was up at 2am to drive up LAX for 6am flight. all went well after. sushi for lunch, cruised through registration & expo, and then picked up bikes. good seeing all of our friends... amazing how "small" this world has become. so many good people.

5 PM

Running (shake ot) 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Zoot Advantage WR

ez run out and back on ali'i. feeling good and am still amazed by by the fools out smashing themselves. getting dropped by 50 year old men.

C • ABSURD!!!! 1

Tuesday Oct 4, 2011 #

Note
slept:8.25

930-545. up when beth got on the trainer... last day at home. heading to LA tonight.

7 AM

Swimming (race prep) 45:00 [3] 1.36 mi (33:05 / mi)

mellow swim at the Y with some race pace efforts.

2400 scy

300 swim
300 pull
300 kick
300 drill
3 x 100
6 x 50
12 x 25
33 pull w/ paddles

10 AM

Cycling-Road (race prep) 2:04:00 [3] 35.52 mi (17.2 mph) +1243ft

hit the road with Kurt in some drizzle. mellow bike bath loop with 3 x 5 min race efforts thrown in. legs are ready.

3 PM

Running (race prep) 43:20 [3] 6.0 mi (7:13 / mi) +400ft 6:48 / mi
shoes: Zoot Ultra Kalani 2

afternoon trail run with beth. just shaking out the legs and messing around with GoPro camera. fun run and legs felt really fresh. last workout on the mainland!!!

Monday Oct 3, 2011 #

Note
slept:8.3

940-620. skipped masters again to get at least 8 hours of sleep.

good call?

C • Kona 2

7 AM

Swimming (endurance) 1:05:00 [3] 2.27 mi (28:38 / mi)

stoked i slept in. good swim. did the masters workout.

4000 scy

200 swim
200 kick
5 x 50

fast - EZ - fast
50 - 200 - 50
2 x 50 - 200 - 100
3 x 50 - 200 - 150
4 x 50 - 200 - 200
5 x 50 - 200 - 250
6 x 50 - 200 - 300 pull w/ paddles
100 kick

3 PM

Strength/Core (Ymca) 30:00 [3]

mobility/core session at the Y.

hanging knee raises
mobility squats & lunges w/ 12lb med ball
hamstring walk out/single leg deadlift w/ 8lb med ball
leg & upper body ground matrix
crunches on ball
planks
myrtl

then in sauna right after.

4 PM

Note

pre-race tune up massage from simone.

awesome day.

Sunday Oct 2, 2011 #

Note
slept:9.75

930-715. sleeping like a baby!!!

9 AM

Running intervals (long - tempo) 1:13:57 [3] 10.15 mi (7:17 / mi) +774ft 6:48 / mi
shoes: Zoot Ultra Kalani 2

really good run this morning. no rush getting out the door.

headed into the rance and wanted 20 minutes of tempo and decided on the 6-5-4-3-2-1 all at ~6:30ish pace with ~2min recoveries.

6:30 pace came very easy and never felt like i was pushing it. finally getting stoked to race next weekend.

12 PM

Cycling-Road (active recovery) 1:51:02 [3] 29.0 mi (15.7 mph) +1434ft

mellow spin with beth down to UCSD and back. super nice out. just spinning out the legs.

Saturday Oct 1, 2011 #

Note
slept:8.5

930-6. SBR day on tap.... but all shorter!

7 AM

Swimming (Masters) 1:00:00 [3] 2.1 mi (28:34 / mi)

good swim this morning... swimming faster is getting easier and easier.... too bad it's the end of the season. ready to attack the swim next saturday... all about finding some feet!

3600 scy

300 swim
300 kick
8 x 50

4 x 50 , 200
3 x 100, 300
2 x 200, 400

pull w/ paddles:
400, 2 x 200

9 AM

Cycling-Road (endurance - mellow) 2:35:00 [3] 44.2 mi (17.1 mph) +2454ft

awesome satruday ride. stoked to only have a couple hours on the schedule, perfect weather, and a killer crew. rolled out with beth, trevor, MJ, katya, and andy.

reverse swami's and then down to the coast for some coffee. good legs but rear der was kind of jacked.

avg/max PWR: 167/529
kj: 1292

12 PM

Running (Brick Run) 32:15 [3] 4.25 mi (7:35 / mi)
shoes: Zoot Advantage WR

t-run with beth. felt good. some minor soreness from RU in hamstrings and glutes but that will fade. nice and warm.... next weekend should be hot!

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