Training Log Archive: Grandpa JamesonIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
Note
slept:7.0
tired this morning. had a couple of beers at Union and then to KL's for dinner. not home until after 9. need to get on top of sleep during the week.
kind of smashed from CF yesterday... and the weekend.
kind of smashed from CF yesterday... and the weekend.
6 AM
CrossFit/Strength 45:00 [3] 0.75 mi (1:00:00 / mi)
shoes: Zoot Ultra Kane 3.0
really good warm up. tons of dynamic stretch. these guys do a lot of the right things. running drills, yoga stretching, etc. so stoked i switched to going to US Crossfit.
WOD:
150 wall balls
perform 10 push ups every time you break (ball hits ground)
8:36
- surprised myself a bit. didn't have to do any pushups.
rest 5 minutes
400m. run
21 Kettlebells #35
21 burpees
400m. run
15 KB's
15 Burpees
400m. run
9 KB's
9 burpees
total for both workouts: 23:50
rallied for a good workout.
WOD:
150 wall balls
perform 10 push ups every time you break (ball hits ground)
8:36
- surprised myself a bit. didn't have to do any pushups.
rest 5 minutes
400m. run
21 Kettlebells #35
21 burpees
400m. run
15 KB's
15 Burpees
400m. run
9 KB's
9 burpees
total for both workouts: 23:50
rallied for a good workout.
5 PM
Cycling-Road 1:31:00 [3] 24.6 mi (16.2 mph) +1302ft
kind of a crappy day all around... couldn't race to work stuff. just a lot going on... stress on many fronts.
glad it got out to ride. super mellow.
glad it got out to ride. super mellow.
Monday Jul 30, 2012 #
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
slept:7.0 weight:145lbs shoes: Zoot Ultra Kane 3.0
dynamic stretching
- run lookout up/down 3x's from base of hill (.5 mile total)
squat clean skillz, progression.
6,4,3 #65 - no heavy weight for me after big weekend
WOD
8 rounds
8 squat cleans #65
8 box jumps 24"
10:45
good work out, sweating, felt awesome after. NO shin pain! AWESOMENESS
- run lookout up/down 3x's from base of hill (.5 mile total)
squat clean skillz, progression.
6,4,3 #65 - no heavy weight for me after big weekend
WOD
8 rounds
8 squat cleans #65
8 box jumps 24"
10:45
good work out, sweating, felt awesome after. NO shin pain! AWESOMENESS
7 AM
Running (jog) 27:51 [3] 3.4 mi (8:11 / mi) +69ft 8:02 / mi
shoes: Zoot Ultra Kane 3.0
super mellow jog after crossfit. straight to the rail trail and down to cardiff and back. all good. baby steps. not fast.... but i love running when my body feels good!
C • YES! 1
2 PM
Cycling-Road (active recovery) 2:10:00 [3] 35.75 mi (16.5 mph) +1404ft
mellow. solo. spin. sprinters loop.
nothing hard just wanted to get moving after prepping for meetings tomorrow. legs are not totally trashed.
nothing hard just wanted to get moving after prepping for meetings tomorrow. legs are not totally trashed.
Sunday Jul 29, 2012 #
Note
slept:8.25
945-6. good sleep, but definitely a bit smashed. that ride left a mark. race today should be "fun"
8 AM
Cycling-Road (warm up) 1:20:00 [3] 19.1 mi (14.3 mph) +1211ft
ride to race and around the race before. easy spinning. legs not totally trashed... but not full of awesomeness either.
10 AM
Cycling-Road (RACE!) 38:35 [3] 15.8 mi (24.6 mph) +935ft
Fun Race on tired legs. Felt like crap for first couple of laps and sat in back of 100 man field. moved up after a bit and stayed in top 15. with 4 laps to, on a prime lap ($60!!) , a guy attacked half way through. I let him get a way a bit and then bridge up, dropping the group. i got on his wheel and attacked on the climb... he shattered and i got the $$$. Beer $$$!!!!
stayed away for a bit and then sat up and sat in group for final 2 laps. If i had fresh legs i think I could stayed away. Good racing any way.
fast if fun!
Avg Power: 332 W
Max Power: 975 W
Max Avg Power (20 min): 291 W
Normalized Power (NP): 362 W
Intensity Factor (IF): 1.448
Training Stress Score (TSS): 108.2
stayed away for a bit and then sat up and sat in group for final 2 laps. If i had fresh legs i think I could stayed away. Good racing any way.
fast if fun!
Avg Power: 332 W
Max Power: 975 W
Max Avg Power (20 min): 291 W
Normalized Power (NP): 362 W
Intensity Factor (IF): 1.448
Training Stress Score (TSS): 108.2
11 AM
Cycling-Road (cool down) 1:14:00 [3] 19.65 mi (15.9 mph) +679ft
mellow spin home from race. my actually started to feel really good. the race opened them up....
Saturday Jul 28, 2012 #
7 AM
Cycling-Road 7:53:00 [3] 128.6 mi (16.3 mph) +11158ft
mega.
http://app.strava.com/activities/15162391
well day one of EC training is in the bag... i really didn't need to go this long but wanted/needed to. i have always wanted to add east grade to the Henshaw loop and that's what i dide.
rolled out with beth, keith, jess, charisa and some others to Ramona and then out to dudleys. Felt good all the way out. staying WAY out of the red and keeping it aerobic which why riding with girls is good.
hit east grade and kept is steady up to the store. slammed a coke and i was on the my way. Cole grade was rough! so steep and just trying to not smash and I was definitely losing power by this point. stoked to get to the top and then rolled lilac to circle.
climb up 395 wasn't too bad but my feet were hurting a bit. stopped one more time for coke and food. rallied for the final climbs. smashed when i got home. suffered. just what i wanted.
Avg Power: 193 W
Max Power: 444 W
Max Avg Power (20 min): 248 W
Normalized Power (NP): 210 W
Intensity Factor (IF): 0.84
Training Stress Score (TSS): 462.7
http://app.strava.com/activities/15162391
well day one of EC training is in the bag... i really didn't need to go this long but wanted/needed to. i have always wanted to add east grade to the Henshaw loop and that's what i dide.
rolled out with beth, keith, jess, charisa and some others to Ramona and then out to dudleys. Felt good all the way out. staying WAY out of the red and keeping it aerobic which why riding with girls is good.
hit east grade and kept is steady up to the store. slammed a coke and i was on the my way. Cole grade was rough! so steep and just trying to not smash and I was definitely losing power by this point. stoked to get to the top and then rolled lilac to circle.
climb up 395 wasn't too bad but my feet were hurting a bit. stopped one more time for coke and food. rallied for the final climbs. smashed when i got home. suffered. just what i wanted.
Avg Power: 193 W
Max Power: 444 W
Max Avg Power (20 min): 248 W
Normalized Power (NP): 210 W
Intensity Factor (IF): 0.84
Training Stress Score (TSS): 462.7
Friday Jul 27, 2012 #
Note
slept:7.5
maybe rest is what i needed... noticed last I had NO pain in my shin... even when trying to force it!
so the plan was to test it a bit today at CF and it went well! 2 miles NO pain or sensation... but just ez jogging. time for a comeback. baby steps.
phase1 : 30 min run, then 2 days off... repeat for a week+ if pain free. all soft surface (except for short CF running)
phase2: 30-45 min run every other day
so the plan was to test it a bit today at CF and it went well! 2 miles NO pain or sensation... but just ez jogging. time for a comeback. baby steps.
phase1 : 30 min run, then 2 days off... repeat for a week+ if pain free. all soft surface (except for short CF running)
phase2: 30-45 min run every other day
6 AM
CrossFit/Strength 50:00 [3] 2.0 mi (25:00 / mi)
quick warm up. a lot of stretching, planks, squats.
WOD:
Murph:
1 mile run
100 pull ups (used smallest band)
200 push ups
300 squats
1 mile run
broke it up as 10 rounds.
10 pull ups, 20 push ups, 30 squats
39:40
took the runs very ez... just jogging. used as warm up and cool down. work was hard! limiter was push ups. would like to get pull ups to poing i don't need. I'm thinking in another month or so i will be there.
WOD:
Murph:
1 mile run
100 pull ups (used smallest band)
200 push ups
300 squats
1 mile run
broke it up as 10 rounds.
10 pull ups, 20 push ups, 30 squats
39:40
took the runs very ez... just jogging. used as warm up and cool down. work was hard! limiter was push ups. would like to get pull ups to poing i don't need. I'm thinking in another month or so i will be there.
1 PM
Cycling-Road 3:04:00 [3] 50.0 mi (16.3 mph) +4816ft
awesome solo ride. tested out a hilly loop to see how long it was... perfect for a weekday.
good thinking ride.... clearing my mind. good legs! looking forward to ripping them to shreds tomorrow.
Avg Power: 194 W
Max Power: 546 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 213 W
Intensity Factor (IF): 0.851
Training Stress Score (TSS): 177.2
good thinking ride.... clearing my mind. good legs! looking forward to ripping them to shreds tomorrow.
Avg Power: 194 W
Max Power: 546 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 213 W
Intensity Factor (IF): 0.851
Training Stress Score (TSS): 177.2
6 PM
Note
massage with Shari. much needed. upper back mega tight... stress?
Thursday Jul 26, 2012 #
Note
slept:7.0 (rest day)
unplanned rest day. had to be downtown early for a quick install.... got everything dialed, tested, and came home. a couple hours got a call that they were having problems. had to drive back down. a lot troubleshooting with cisco TAC, found a bug, upgraded code and it was fixed for most part.
then gnarly traffic coming home.... draining....
makes me grateful that i only have days like this every so often... i have good life!
then gnarly traffic coming home.... draining....
makes me grateful that i only have days like this every so often... i have good life!
Wednesday Jul 25, 2012 #
6 AM
Swimming (Masters) 55:00 [3] 1.7 mi (32:21 / mi)
(injured)
woke up a bit late but got to the pool. swam pretty hard today, but still feeling good. my one "structured" swim for week is in the bag!
3000 scy
200 swim
50 kick
200 kick
3 x 150 pull
400, 4 x 100
300, 4 x 75
200, 4 x 50
100, 4 x 25
3000 scy
200 swim
50 kick
200 kick
3 x 150 pull
400, 4 x 100
300, 4 x 75
200, 4 x 50
100, 4 x 25
8 AM
Cycling-Road 3:02:00 [3] 54.6 mi (18.0 mph) +2349ft
CFC Team ride. A bit of mellower ride which was good. had pretty good legs but didn't push the pace much. just logging the miles right now.
Avg Power: 167 W
Max Power: 647 W
Max Avg Power (20 min): 180 W
Normalized Power (NP): 199 W
Intensity Factor (IF): 0.797
Training Stress Score (TSS): 154.7
Avg Power: 167 W
Max Power: 647 W
Max Avg Power (20 min): 180 W
Normalized Power (NP): 199 W
Intensity Factor (IF): 0.797
Training Stress Score (TSS): 154.7
Tuesday Jul 24, 2012 #
Note
slept:7.0 (injured)
broken sleep. just too much going. a lot of work this week and all over the place.
shin is doing much better. still no rush.
shin is doing much better. still no rush.
6 AM
CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)
warm-up -
PVC, jump rope, stretching planks, kb skillz
2 rounds:
10 aquats
20 DU's
200m run - first run since race and felt good. could still feel shin but nowhere near the pain before. still no running. was just testing.
WOD:
AMRAP 10 minutes
10 KB swings #35
10 SDHP #35
10 KB clean and press (5 each arm) #35
then
Tabata this/ 20 seconds of work/10 seconds rest for 6 rounds. one exercise at a time.
KB goblet squats #35
DB renegade rows #20
DB V twists #20
KB SDHP #35
Box jumps 24#
1 minute rest between rounds
PVC, jump rope, stretching planks, kb skillz
2 rounds:
10 aquats
20 DU's
200m run - first run since race and felt good. could still feel shin but nowhere near the pain before. still no running. was just testing.
WOD:
AMRAP 10 minutes
10 KB swings #35
10 SDHP #35
10 KB clean and press (5 each arm) #35
then
Tabata this/ 20 seconds of work/10 seconds rest for 6 rounds. one exercise at a time.
KB goblet squats #35
DB renegade rows #20
DB V twists #20
KB SDHP #35
Box jumps 24#
1 minute rest between rounds
2 PM
Cycling-Road 2:45:00 [3] 44.6 mi (16.2 mph) +5226ft
up early for CF and straight to work right after... call after call after call... mind numbing. rolled out with beth to meet keith and ramon at gordy's for a an 2 x espresso to get rolling.
headed to san elijo for some big gear repeats. me and pete were leading it out and going pretty well. 2 solid repeats... then beth got a flat, not seat bag with her... we rolled down got it fixed with my stuff, then she flatted again while keith and ramon were on other side of hill... no supplies. it rolled to bicycle warehouse and bought some stuff and rolled back.
then we went up twin oaks side and one more time up on san elijo side before heading home. wanted more, felt good, but just getting started. #climbfest
headed to san elijo for some big gear repeats. me and pete were leading it out and going pretty well. 2 solid repeats... then beth got a flat, not seat bag with her... we rolled down got it fixed with my stuff, then she flatted again while keith and ramon were on other side of hill... no supplies. it rolled to bicycle warehouse and bought some stuff and rolled back.
then we went up twin oaks side and one more time up on san elijo side before heading home. wanted more, felt good, but just getting started. #climbfest
Monday Jul 23, 2012 #
Note
slept:7.0 (injured)
up kind of late, but good sleep. taking another week off of running. still feel the shin, but not as much.
6 AM
CrossFit/Strength 45:00 [3]
good start to the week.
WU:
3 rounds
10 good mornings
10 push ups
20 kbs
20 presses
800m row
thruster progression
1 rep. max thruster
3 x #65, 3 x #75, 3 x #85
1 x #95, 1 x #105
then
Jackie
1000m. row
50 thrusters #45
30 pull ups
8:19
WU:
3 rounds
10 good mornings
10 push ups
20 kbs
20 presses
800m row
thruster progression
1 rep. max thruster
3 x #65, 3 x #75, 3 x #85
1 x #95, 1 x #105
then
Jackie
1000m. row
50 thrusters #45
30 pull ups
8:19
3 PM
Cycling-Road 2:40:00 [3] 45.8 mi (17.2 mph) +2287ft
recovery spin gone long...
got home from brea, knocked out some more work, a con call, and got out the door. was planning to meed KL after and hour or so but he bailed. just some mellow miles enjoying the weather, clearing my mind, planning for the future.
Avg Power: 159 W
Max Power: 655 W
Max Avg Power (20 min): 151 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.72
Training Stress Score (TSS): 111.3
got home from brea, knocked out some more work, a con call, and got out the door. was planning to meed KL after and hour or so but he bailed. just some mellow miles enjoying the weather, clearing my mind, planning for the future.
Avg Power: 159 W
Max Power: 655 W
Max Avg Power (20 min): 151 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.72
Training Stress Score (TSS): 111.3
Sunday Jul 22, 2012 #
7 AM
Cycling-Road 3:07:00 [3] 50.41 mi (16.2 mph) +2966ft
rolled down to Solana Beach tri to watch some friends race and meet up with David, an 18 yr old kid I am coaching.
after race was rolled up and showed where and how I want him to do repeats on TP and then cruised sprinters loop. stopped a bux for some coffee after and then some solo spinning on the coast to get to 3 hours.
after race was rolled up and showed where and how I want him to do repeats on TP and then cruised sprinters loop. stopped a bux for some coffee after and then some solo spinning on the coast to get to 3 hours.
3 PM
Swimming 40:00 [3] 1.28 mi (31:15 / mi)
mellow solo sesh at the Y. good for the body.
2250 scy
200 swim
200 kick
200 drill
Irish Mile pull w/ paddles
11-10-9-8-7-6-5-4-3-2-1 lengths. 10 sec rest in between.
2250 scy
200 swim
200 kick
200 drill
Irish Mile pull w/ paddles
11-10-9-8-7-6-5-4-3-2-1 lengths. 10 sec rest in between.
Saturday Jul 21, 2012 #
Note
slept:8.5
good sleep. mega sore from crossfit. lower back super tight. probably from all the rowing yesterday morning and then mtb in the arvo with slater.
8 AM
Cycling-Road 4:58:00 [3] 88.2 mi (17.8 mph) +4649ft
rolled out with beth, katya, and david on the swami's "B" ride. a lot of fast guys that I race in the 4's. worked hard through elfin and then starter stringing out the group. went to the front and shattered the 40 man group. by the time we go to the sprint there were only 8 guys left... i guy offered to give me a lead out and I took it. won the sprint. hard riding on bad legs! suffering!
when we got to the church rolled the long course with beth. all aerobic for final 3.5 hours. good for me.
when we got to the church rolled the long course with beth. all aerobic for final 3.5 hours. good for me.
Friday Jul 20, 2012 #
6 AM
CrossFit/Strength 45:00 [3]
For time
WU: squats, kb swings, box jumps
* subbed rowing for all running, same distance
3 rounds
400m. run
25 KB swings #40
3 rounds
400m. run
25 box jumps
3 rounds
400m. run
50 squats
1 round
1 mile run
25 KB swings #40
25 Box jumps
50 squats
38:18
finished with 5200m of rowing... smashed!
WU: squats, kb swings, box jumps
* subbed rowing for all running, same distance
3 rounds
400m. run
25 KB swings #40
3 rounds
400m. run
25 box jumps
3 rounds
400m. run
50 squats
1 round
1 mile run
25 KB swings #40
25 Box jumps
50 squats
38:18
finished with 5200m of rowing... smashed!
3 PM
Cycling-MTB 2:01:00 [3] 18.52 mi (9.2 mph) +3356ft
fun ride with slate r& pete up HTT. just chillen and talking the whole... gets me excited for the future....
legs were ok but definitely a little smashed from the CF beatdown.
legs were ok but definitely a little smashed from the CF beatdown.
Thursday Jul 19, 2012 #
Note
slept:7.0 (injured)
well it's official. i am injured. shin splint.
I felt it coming on after a 12 mile run on the concrete a couple of weeks ago but kept it in check. i could feel it when running and didn't run hard leading up to 70.3. morning of race i tweaked my ankle calf and could feel my shin. then raced on it. didn't hurt didn't during race. could feel it again yesterday in the airport. so NO running for a week. i will do all the RIGHT things.
I felt it coming on after a 12 mile run on the concrete a couple of weeks ago but kept it in check. i could feel it when running and didn't run hard leading up to 70.3. morning of race i tweaked my ankle calf and could feel my shin. then raced on it. didn't hurt didn't during race. could feel it again yesterday in the airport. so NO running for a week. i will do all the RIGHT things.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3]
Warm up 2 rounds
200m. row
20 DU's (80 singles)
200m. run (subbed more rowing)
AMRAP 10 minutes
10 Squat clean #65
10 Burpee's
6 rounds + 5
rest 5 minutes
AMRAP 10 minutes
10 Squat Clean #65
10 Double Unders (40 singles)
70 rounds
sweating my face off. outside workout, sun blazing early. awesome. no discomfort in shin/calf while jumping rope, lifting, or rowing.
200m. row
20 DU's (80 singles)
200m. run (subbed more rowing)
AMRAP 10 minutes
10 Squat clean #65
10 Burpee's
6 rounds + 5
rest 5 minutes
AMRAP 10 minutes
10 Squat Clean #65
10 Double Unders (40 singles)
70 rounds
sweating my face off. outside workout, sun blazing early. awesome. no discomfort in shin/calf while jumping rope, lifting, or rowing.
12 PM
Swimming (Masters) 55:00 [3] 1.8 mi (30:33 / mi)
after morning full of work headed over to the Y to swim under the sun.
3150 scy
300 swim
250 kick
8 x 75
- 1-4 25 kick/50 drill
- 5-8 25 free/25 back/25 free
500 b+5, 4 x 25 fast
400 b+5, 4 x 50 fast
300 b+5, 4 x 75 fast
200
3150 scy
300 swim
250 kick
8 x 75
- 1-4 25 kick/50 drill
- 5-8 25 free/25 back/25 free
500 b+5, 4 x 25 fast
400 b+5, 4 x 50 fast
300 b+5, 4 x 75 fast
200
3 PM
Cycling-Road (hill repeats) 1:51:00 [3] 31.15 mi (16.8 mph) +2274ft
beautiful day. got out the door to clear my head. a lot of thoughts about what to do next (after my shin heals).
headed down to TP for some repeats. didn't want to push it too hard... still in semi-recovery mode and already smashed myself a bit a Cf this morning and in the pool.
2 rounds of inside repeat (attacking) & outside repeat (big gear)
created my own strava segments for the climbs to track progress with out having to worry about laps.
inside:
http://app.strava.com/activities/13881841?segment_...
outside:
http://app.strava.com/rides/13881841#256892383
good legs.
Avg Power: 221 W
Max Power: 646 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 247 W
Intensity Factor (IF): 0.99
Training Stress Score (TSS): 135.4
headed down to TP for some repeats. didn't want to push it too hard... still in semi-recovery mode and already smashed myself a bit a Cf this morning and in the pool.
2 rounds of inside repeat (attacking) & outside repeat (big gear)
created my own strava segments for the climbs to track progress with out having to worry about laps.
inside:
http://app.strava.com/activities/13881841?segment_...
outside:
http://app.strava.com/rides/13881841#256892383
good legs.
Avg Power: 221 W
Max Power: 646 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 247 W
Intensity Factor (IF): 0.99
Training Stress Score (TSS): 135.4
Wednesday Jul 18, 2012 #
3 PM
Cycling-Road 2:24:00 [3] 37.6 mi (15.7 mph) +3294ft
post flight shake out. headed out and up to double peak. then a lap of the san marcos crit course. legs were ok, but was just taking it easy. recovery mode.
headed back to carlsbad and ran into ian on a trun. paced him back and chatted. good to be home.
headed back to carlsbad and ran into ian on a trun. paced him back and chatted. good to be home.
Tuesday Jul 17, 2012 #
9 AM
Cycling-Road (active recovery) 3:10:00 [3] 52.3 mi (16.5 mph) +3435ft
got a rental madone for the day. beth, dr. g, and I headed down to the ferry over to whidbey island after breakkie. relaxing morning and pretty awesome ride around the island. roller the whole time. feeling pretty good. "recovery" hike was a good call.
Monday Jul 16, 2012 #
Hike (Mt. Serene Trail) 3:33:00 [3] 7.8 mi (27:18 / mi) +2927ft 20:09 / mi
shoes: Zoot Kiawe
epic hike up to Mt Serene with Beth, Dr. G, & Marsha. some of the most epic trails i have ever been on... did i say epic!
Sunday Jul 15, 2012 #
6 AM
Swimming (RACE!) 28:13 [3] 1.2 mi (23:31 / mi)
pretty stoked with swim considering how little i have been in the water since Kona. sat on some feet for 85% of the swim. awesome.
7 AM
Cycling-Road (RACE!) 2:25:32 [3] 56.0 mi (23.1 mph) +4072ft
drizzling and not warm. conditions made technical, hard course even harder... good for me!
never felt great on the bike, but was riding fast. nobody passed me and rode to the front. 3rd amateur off the bike and second fastest am bike split.
never felt great on the bike, but was riding fast. nobody passed me and rode to the front. 3rd amateur off the bike and second fastest am bike split.
9 AM
Running (RACE!) 1:29:40 [3] 13.1 mi (6:51 / mi) +571ft 6:34 / mi
shoes: Zoot Kiawe
wow... worst race run of my life. only the 3rd time i have run off the bike since kona and first time after riding TT bike (new, way more aggressive position). felt in the hammy's and i'm just fast... at all... right now. fastest miles i have run since some time last year.
guys would pass me, for the first time ever, and i just didn't have the turnver to run faster. i felt strong and had the energy... just ZERO speed.
it also didn't help that my stomach was a bit jacked... had to use the bathroom since the start of the swim.. held it the whole time. ran straight across the finish line to the port o jon.
that's gonna change... motivating!
guys would pass me, for the first time ever, and i just didn't have the turnver to run faster. i felt strong and had the energy... just ZERO speed.
it also didn't help that my stomach was a bit jacked... had to use the bathroom since the start of the swim.. held it the whole time. ran straight across the finish line to the port o jon.
that's gonna change... motivating!
Saturday Jul 14, 2012 #
Note
slept:8.0
good times, good dinner, good sleep. standard pre race activities today.
8 AM
Running (pre-race) 21:00 [3] 2.5 mi (8:24 / mi) +150ft 7:57 / mi
shoes: Zoot Kiawe
pre-race shake out with beth with a couple of accelerations. fastest i have run in a while. tomorrow should be fun!
11 AM
Cycling-Road (pre-race) 1:18:00 [3] 22.2 mi (17.1 mph) +1732ft
rode the last 20+ miles of the course. technical, fast, and fun. legs are good.
4 PM
Swimming 15:00 [3] 0.75 mi (20:00 / mi)
mellow swim in the lake to end the day. swam on keith's feet a bit. going for it tomorrow.
Friday Jul 13, 2012 #
Note
slept:8.0 (rest day)
travel day to seattle and then to house near lake stevens. rad rain off and on... got all checked in for race. looking for to ripping the bike on sunday... nothing else really matters.
Thursday Jul 12, 2012 #
9 AM
Running 33:14 [3] 4.22 mi (7:53 / mi) +499ft 7:05 / mi
shoes: Zoot Kapalani
run around Bressi Ranch with KJ and Block. Never run those trails before. good times and feeling good. nice and rested. i have an itch to start running FAST again!
think i will fully recovery from 70.3 and then dial it up..... see what happens. i want my body to get super healthy and recovered. then possible a 30 in 30 leading into the fall.
think i will fully recovery from 70.3 and then dial it up..... see what happens. i want my body to get super healthy and recovered. then possible a 30 in 30 leading into the fall.
1 PM
Swimming 35:00 [3] 1.25 mi (28:00 / mi)
mellow "taper" swim with beth.
2200 scy
300 swim
300 pull
300 kick
300 drill/swim
8 x 25
4 x 50
2 x 100
100 pull w/ paddles
300 kick
2200 scy
300 swim
300 pull
300 kick
300 drill/swim
8 x 25
4 x 50
2 x 100
100 pull w/ paddles
300 kick
4 PM
Cycling-Road 1:27:00 [3] 26.1 mi (18.0 mph) +1640ft
quick blow out session. rolled down to TP and hit the inside & outside pretty hard and pushed it on some other rollers. good power!
stopped at VH on the way to pick up some supplies.
Avg Power: 207 W
Max Power: 697 W
Max Avg Power (20 min): 208 W
Normalized Power (NP): 249 W
Intensity Factor (IF): 0.997
Training Stress Score (TSS): 110.1
stopped at VH on the way to pick up some supplies.
Avg Power: 207 W
Max Power: 697 W
Max Avg Power (20 min): 208 W
Normalized Power (NP): 249 W
Intensity Factor (IF): 0.997
Training Stress Score (TSS): 110.1
Wednesday Jul 11, 2012 #
Note
slept:7.75
930-515.
upperbody pretty smashed from CF yesterday. Pull ups wreck me.
upperbody pretty smashed from CF yesterday. Pull ups wreck me.
6 AM
Swimming (masters) 1:00:00 [3] 1.96 mi (30:37 / mi)
pretty damn sore from CF yesterday. all in upperbody but was still able to swim well. enjoying time in the water.
3450 scy
300 swim
200 kick
600 train
2 x 300 b+10
3 x 200 b
4 x 100 b-5
-holding 1:20ish for all 100's at the end
cooldown:
275
250
225
3450 scy
300 swim
200 kick
600 train
2 x 300 b+10
3 x 200 b
4 x 100 b-5
-holding 1:20ish for all 100's at the end
cooldown:
275
250
225
10 AM
Cycling-Road 2:38:00 [3] 43.15 mi (16.4 mph) +2753ft
came home from swim, ate breakkie, relaxed, got some work done, and watched the tour. awesome morning.
elfin loop + with beth. nothing hard. just cruising and keeping the body moving. all good.
elfin loop + with beth. nothing hard. just cruising and keeping the body moving. all good.
Tuesday Jul 10, 2012 #
Note
slept:7.75
930-515. good sleep. feeling good... looking forward to some vacay.
6 AM
CrossFit/Strength (US Crossfit) 1:00:00 [3] 3.0 mi (20:00 / mi)
shoes: Zoot Kiawe
longer workout... and perfect prep during race week. feeling good and snappy legs.
WU:
3 rounds:
30 jrope singles
20 mtn climbers
10 kb deadlift
5 dead hang pull ups
pvc work, kb swings, pull ups, box jumps
WOD:
4 rounds
800m. run
21 KB's #35
21 Pull up's
21 Double Under's (did 63 singles)
21 Box jumps 24"
28:37
smashed this one. used that 800s as "t-runs" and built throughout.
ez 1 mile jog after (by choice) as a cool down.
WU:
3 rounds:
30 jrope singles
20 mtn climbers
10 kb deadlift
5 dead hang pull ups
pvc work, kb swings, pull ups, box jumps
WOD:
4 rounds
800m. run
21 KB's #35
21 Pull up's
21 Double Under's (did 63 singles)
21 Box jumps 24"
28:37
smashed this one. used that 800s as "t-runs" and built throughout.
ez 1 mile jog after (by choice) as a cool down.
2 PM
Running 58:12 [3] 7.3 mi (7:58 / mi) +299ft 7:41 / mi
shoes: Zoot Kapalani
was planning to spin this afternoon but beth was running and decided to join her & block. running the trails with good company sounded like more fun than riding the roads alone.
nice ez jog for me and block. Beth knocked out some taper intervals. she was moving. i'm slow.
nice ez jog for me and block. Beth knocked out some taper intervals. she was moving. i'm slow.
3 PM
Strength/Core 10:00 [3]
housekeeper was at the crib so i headed to the Y to shower. knocked out a lot of core work and suffering on the foam roller.
5 PM
Note
awesome massage from shari. first time going to her and first massage since before kona. need to get my body right.
Monday Jul 9, 2012 #
Cycling-Road (sunshine spin) 1:02:00 [3] 16.3 mi (15.8 mph) +597ft
so stoked to get home in time to spin after working in Downey/Norwalk all morning afternoono... no traffic.
jumped on the bike to ride with Kurt but he had to bail last minute. so i cruised solo down to del mar and ran into Kristen. rode her home and then home. super mellow....
Avg Power: 136 W
Max Power: 493 W
Max Avg Power (20 min): 114 W
Normalized Power (NP): 160 W
Intensity Factor (IF): 0.641
Training Stress Score (TSS): 33.2
jumped on the bike to ride with Kurt but he had to bail last minute. so i cruised solo down to del mar and ran into Kristen. rode her home and then home. super mellow....
Avg Power: 136 W
Max Power: 493 W
Max Avg Power (20 min): 114 W
Normalized Power (NP): 160 W
Intensity Factor (IF): 0.641
Training Stress Score (TSS): 33.2
6 AM
Swimming (Masters) 45:00 [3] 2.44 mi (18:27 / mi)
up and on it early before driving to downey for the day.
again leading the lane... crushing my own dreams. easliy swimming 1:20ish/100 and even some under... never did that last year. swimming hard is kind of fun.
2550 scy
300 swim
200 kick
25-50-75-100
100-75-50-25
- alternating fast & DPS
6 x 100 b-5, 75 build by 25 b+10
500 train
again leading the lane... crushing my own dreams. easliy swimming 1:20ish/100 and even some under... never did that last year. swimming hard is kind of fun.
2550 scy
300 swim
200 kick
25-50-75-100
100-75-50-25
- alternating fast & DPS
6 x 100 b-5, 75 build by 25 b+10
500 train
Sunday Jul 8, 2012 #
8 AM
Running 1:13:00 [3] 9.0 mi (8:07 / mi) +710ft 7:33 / mi
slept:8.5 shoes: Zoot Kapalani
semi long ranch run... tapering a bit for next week. felt good on this one and holding way back.
10 AM
Surfing 30:00 [3]
headed down to Pipes and surfed with tom for a little over an hour. some fun ones the fish, but a long time between sets. good recovery post run.
1 PM
Cycling-Road (active recovery) 2:01:00 [3] 32.0 mi (15.9 mph) +971ft
mellow spin with beth, katya, & andy after a lot of food at home! sun finally came out. o-side was a zoo... summer in full effect... i love it!
Saturday Jul 7, 2012 #
7 AM
Swimming (Masters) 1:00:00 [3] 1.93 mi (31:05 / mi)
first time at masters since before kona last year.... and probably the best i have ever felt. smashing it... dropping everybody i used to swim with.
200 swim
200 kick
4 x 300
4 x 150
4 x 200
4 x 100
200 swim
200 kick
4 x 300
4 x 150
4 x 200
4 x 100
9 AM
Cycling-Road 3:20:00 [3] 57.0 mi (17.1 mph) +4478ft
fun group ride after the swim. Old Castle loop. good legs today and fun battle with keith & ben.
Avg Power: 179 W
Max Power: 638 W
Max Avg Power (20 min): 198 W
Normalized Power (NP): 225 W
Intensity Factor (IF): 0.899
Training Stress Score (TSS): 212.6
Avg Power: 179 W
Max Power: 638 W
Max Avg Power (20 min): 198 W
Normalized Power (NP): 225 W
Intensity Factor (IF): 0.899
Training Stress Score (TSS): 212.6
1 PM
Running (T-RUN) 47:30 [3] 6.1 mi (7:47 / mi) +614ft 7:07 / mi
shoes: Zoot Kapalani
hit the cardiff trail with beth and katya right off the bike. just cruising.
Friday Jul 6, 2012 #
8 AM
Cycling-MTB 1:46:00 [3] 15.5 mi (8.8 mph) +1804ft
slept:8.5
early morning trail time with beth, jess, and tami. good times and sick trails i have never ridden. 90% single track. love the trails!
11 AM
Swimming (open water) 45:00 [3] 1.42 mi (31:42 / mi)
good hard swim with beth, trevor, & dave. a bunch of in and outs and laps. maybe the hardest i have ever gone in the open water... races included... and it was fun... weird.
4 PM
Strength/Core (Studio Barre) 45:00 [3]
yes... i went to a "barre" class with beth. guys go for free on Fridays and they have margaritas... why not...
and it was HARD!! seriously. tons of core, leg, and myrtl-like stuff. sweating and had to take brakes. i thought i was the king of planks... think again. goo chance i'll go back for more... could be some more secret sauce!
gonna be sore tomorrow in my seat (ass).
and it was HARD!! seriously. tons of core, leg, and myrtl-like stuff. sweating and had to take brakes. i thought i was the king of planks... think again. goo chance i'll go back for more... could be some more secret sauce!
gonna be sore tomorrow in my seat (ass).
Thursday Jul 5, 2012 #
Note
slept:7.5
945-515. good sleep after big day. was going to do a t-run yesterday but calf shin was noticeably sore where bryan worked on it. erred on side on letting it be and not making it worse. may run off the bike later tonight.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3]
i'll be feeling this one.... only one guy in the sesh with me...
WU: Agility
suicides, buddy mirror, cone drills (sprints, shuffles, back pedal)
-felt calf shin a bit but was much better after loosening up
Strength 1 rep. max thruster
6 x #45
3 x #65
3 x #75
3 x #85
1 x #95
1 x #105 - had more in me....
WOD:
On the minute until completion
7 burpees
75 thrusters #65
You must start each minute with 7 burpees then max effort thrusters till minute expires'
10:50 - was pretty worked after
WU: Agility
suicides, buddy mirror, cone drills (sprints, shuffles, back pedal)
-felt calf shin a bit but was much better after loosening up
Strength 1 rep. max thruster
6 x #45
3 x #65
3 x #75
3 x #85
1 x #95
1 x #105 - had more in me....
WOD:
On the minute until completion
7 burpees
75 thrusters #65
You must start each minute with 7 burpees then max effort thrusters till minute expires'
10:50 - was pretty worked after
12 PM
Swimming 40:00 [3] 1.36 mi (29:24 / mi)
maybe my last swim for a while at the carmel valley pool. just another session and feeling good.
2400 scy
200 swim
200 kick
200 drill/swim
3 rounds of (last round with buoy & paddles):
2 x 100 (25 hard/25 steady/25 hard/25 steady)
4 x 50 hard
200 pull steady
2400 scy
200 swim
200 kick
200 drill/swim
3 rounds of (last round with buoy & paddles):
2 x 100 (25 hard/25 steady/25 hard/25 steady)
4 x 50 hard
200 pull steady
3 PM
Cycling-Road (TT bike) 1:23:00 [3] 24.02 mi (17.4 mph) +1283ft
quick ride on the DA. so easy to go fast. wanted to get in one climb. down to TP and up and then right back home.
5 PM
Running (T-RUN) 31:56 [3] 4.1 mi (7:47 / mi) +367ft 7:11 / mi
shoes: Zoot Kapalani
quick jog off the bike. could still feel calf/shin but loosened up through out.
Wednesday Jul 4, 2012 #
Cycling-Road 4:45:00 [3] 81.85 mi (17.2 mph) +7277ft
slept:8.0
super fun holiday group ride. beth and I met up with the group at starbucks. good route. a lot of climbing.
good legs all day. lead out the climbs and handle all attacks from some really strong road guys from the Monster Media team. Fun times!
Avg Power: 192 W
Max Power: 627 W
Max Avg Power (20 min): 227 W
Normalized Power (NP): 232 W
Intensity Factor (IF): 0.93
Training Stress Score (TSS): 325.1
good legs all day. lead out the climbs and handle all attacks from some really strong road guys from the Monster Media team. Fun times!
Avg Power: 192 W
Max Power: 627 W
Max Avg Power (20 min): 227 W
Normalized Power (NP): 232 W
Intensity Factor (IF): 0.93
Training Stress Score (TSS): 325.1
Tuesday Jul 3, 2012 #
Note
slept:8.0
915-515. Grrrrrrreat sleep. zombie. woke up once. crash cycle continues.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi) +300ft 35:03 / mi
felt awesome this morning. took a bottle of 4 scoops of Reload (BCAA's) & 2 tbsp of L-carnitine. drank half before and the rest during and after. gonna keep this up.
WU:
dynamic stretcing
100 double unders for time - did 400 singles instead: 3:03
WOD: Running the Gauntlet
Lookout run (hard 400 up hill on the way out)
21-15-9
Push ups
KB swings #35
Look out run
21-15-9
Push ups
SDHP with KB #35
Lookout run
11:40 - smashed.
I am definitely strong enough to up in in weight with kettlebell moves. the running felt awesome. went out conservative and then smashed the last 2. ran down the lead guy in final 200. just like running off the bike. love it.
WU:
dynamic stretcing
100 double unders for time - did 400 singles instead: 3:03
WOD: Running the Gauntlet
Lookout run (hard 400 up hill on the way out)
21-15-9
Push ups
KB swings #35
Look out run
21-15-9
Push ups
SDHP with KB #35
Lookout run
11:40 - smashed.
I am definitely strong enough to up in in weight with kettlebell moves. the running felt awesome. went out conservative and then smashed the last 2. ran down the lead guy in final 200. just like running off the bike. love it.
12 PM
Swimming (Carmel Valley) 50:00 [3] 1.7 mi (29:25 / mi)
last couple of days at intuit so taking advantage.
3000 scy
300 swim
200 kick
300 drill/swim
200 kick
10x50
500 fartlek
10x50 pull w/ paddles & band
500 pull w/ paddles
good sesh. like this one. swimming faster than ever. strong.
3000 scy
300 swim
200 kick
300 drill/swim
200 kick
10x50
500 fartlek
10x50 pull w/ paddles & band
500 pull w/ paddles
good sesh. like this one. swimming faster than ever. strong.
2 PM
Strength/Core 15:00 [3]
after running on a lot concrete in Chicago I have niggle in my left calf/shin. could feel it running the last 2 days at CF. Beginning of shin splint... had them many times back in the day. Had bryan do ART and rip it to shreds... almost in tears. it works.
then a bunch of PT exercises. secret sauce. taking care of it before it develops into anything major.
then a bunch of PT exercises. secret sauce. taking care of it before it develops into anything major.
4 PM
Cycling-Road (TT bike) 1:07:00 [3] 21.31 mi (19.1 mph) +876ft
took the TT bike out for a spin. first time riding it outside since the first week of March at the TT for the Tucson Bicycle Classic. Bike is fast and comfortable.
met up with vince and kam. put in some good efforts. bike feels good. should be ready for a 56 mile tt next weekend!
met up with vince and kam. put in some good efforts. bike feels good. should be ready for a 56 mile tt next weekend!
Monday Jul 2, 2012 #
Note
slept:8.0
930-530. up early for flight back to SD
12 PM
CrossFit/Strength (US Crossfit) 45:00 [3] 0.25 mi (3:00:09 / mi)
shoes: Zoot OVWA 2.0
home from airport in time to change and head straight to CF. wanted to shake off the travel.
WU:
Lookout Run
band work - good mornings, front squats, side steps, back squat, lat shoulder raises, OHS, buddy band run.
Clean & jerk warm up:
form work with bar only
5 x #45
3 x #65
3 x #75
3 x #75
WOD - "Grace"
30 x Clean & jerk - #75
3:23
form was solid throughout and weight was manageable. heavy for me but no all out. baby steps.
WU:
Lookout Run
band work - good mornings, front squats, side steps, back squat, lat shoulder raises, OHS, buddy band run.
Clean & jerk warm up:
form work with bar only
5 x #45
3 x #65
3 x #75
3 x #75
WOD - "Grace"
30 x Clean & jerk - #75
3:23
form was solid throughout and weight was manageable. heavy for me but no all out. baby steps.
3 PM
Cycling-Road (active recovery) 2:09:00 [3] 35.6 mi (16.6 mph) +1401ft
sprinters with Beth. Nice and mellow. soaking up the sunshine. feeling good.
Sunday Jul 1, 2012 #
8 AM
Running 1:33:42 [3] 12.0 mi (7:49 / mi) +130ft 7:44 / mi
shoes: Zoot Kapalani
run on lakefront trail/path. loads of people. hot, super humid, sweating buckets, nice and loose.
11 AM
Swimming (open water) 30:00 [3] 1.2 mi (25:00 / mi)
open water swim in Lake Michigan. Perfect temp. speedo only. half mile steady out, dropped beth and heather... not sure but I think i am a better swimmer now. stroke feels good. need to keep surfing.