Training Log Archive: Grandpa Jameson

more sleep.... stayed out kind of late. mellow ride with beth today.

hit the roads for a mellow ride with beth this morning. plan was just cruise and to keep it as flat as possible. headed north, through base, and flipped it at campground. felt good the whole time heading north... then shitty/strong headwind the WHOLE way home. over it. by time we got off the base (around 3hrs in) i was mentally fried and just ready to be off my bike. didn't want to ride into the head wind any more.

body and legs felt good but was pretty fried by the time we got home. just one of those days.

time relax, bank the solid training i have put down the past couple of weeks and get ready to race next friday.

Event: US Cup West Series-Santa Ynez Valley Classic
 

8 more hours of good sleep. banking it. good times at stone last night. PTE on draft!

good day on the road. got in a little warm up with weeger and then met up with beth and dan.

swami's-elfin loop-fairbanks ranch-coast.

weeger was riding strong and was killing my in FB ranch. made fore good efforts for sure.

GREAT SLEEP. 9-530.

good times, beers, and food last night with dan & erica. stoked to have "new" family in town. round 2 today... after some solid sessions... of course.

felt good this morning heading. i had planned on hitting torrey pines for the intervals but it was foggy and windy so i headed inland to san elijo.

Warm up + 3x(2' all-out race start effort into 8' LT effort), 5-8' rec between + easy + 4x30" sprints (road on way home) + cool down.



built into the intervals.
#1 - san elijo - solid effort and felt better as it went.
10:19, 1.66 miles, 591 ft of climbing
avg HR:161
Max HR: 169
Avg CAD: 69

#2 - twin oaks - starting feeling good.
10:31, 1.74 miles, 614 ft of climbing
avg HR:161
Max HR: 174
Avg CAD: 68

#3 - sand elijo - ripped it up.
10:09, 1.66 miles, 591 ft of climbing
avg HR:163
Max HR: 176
Avg CAD: 66

i really like the workout. I will definitely be doing a lot of hill repeats over the summer getting for park city. i would like to build up to 8 (4 each side). the most i have ever done is 6 and that was a long time ago.

i knocked out the 30 sec sprints during the rest of ride and each one felt progressively better. legs are good.

Great run. decided to push the distance a bit today. was feeling good and will be taking tomorrow off of running and riding long.

5th day of running in a row and have felt progressively better each day. no niggles. loving it. great to get out at lunch for some miles and into the sun.

hit the gym right after run.

2 rounds of:
180 crunches on ball
30 back ext on ball
30 push ups on ball

+ foam roller.

feeling pretty good after big day yesterday. on it early this morning for some climbing intervals on the mtb.

headed for the trails early and it was nice and warm.

the plan was for 8 x 10 min. legs were feeling good and about 40 minutes i started the first interval and as i was accelerating...BAM... torn sidewall. worse than VQ. put in a tube and hit the road and headed for home. tear was too bad to keep riding.

change of plans. recovery day on the bike.

kind of worried. 2nd torn sidewall on sworks tires in the last 3 weeks.

C • tires 4

got home and switched up bikes. it was an awesome morning and i wanted to log some more time but there was no way i had time for intervals. just cruised up to del mar and back. legs are feeling good.

intervals tomorrow.

No HRM. EZ lunch run. just cruising and keeping it mellow. out and back on ridge trail. could have/wanted to go longer... again. running is feeling good but don't need some stupid injury or niggle to creep in.

hit foam roller right after.

945-545. no alarm. more good sleep. could have went to be earlier but the pads were in a close one... but they pulled it off. mellow miles this morning on the road bike.

i really don't why... but i felt great again this morning. just feeling really good this week even with the addition of running. i wasn't sure how i would feel after yesterday's hard interval session and afternoon run.

it was go time from the minute i clipped in so i changed my route a bit and decided to charge double peak and get an idea of my speed/fitness right now. it was super warm and i was loving.

Double Peak (sign to parking lot):
21:58
3.61 miles, 1,198 ft of climbing
avg HR: 162
max HR: 178
avg CAD: 71

-the climb was going really well until i hit the gate on double peak... then hit some mega headwind. 20mph... like riding into a brick wall. last 4 minutes of climb were brutal. definitely affected time but this is good starting point. but the end of summer i want to get under 20 minutes.

i descended and road through RSF to El Camino del Norte and took another split. Good section for some tempo riding. no stopping.

El Camino del Norte (turn to stop sign)
13:45
3.37 miles, 279 ft. of climbing
avg HR: 146
max HR: 158
avg CAD: 79

- a lot of headwind. slow going.

i hit del dios and headed for the coast. one more split on my favorite section to hammer. another good spot for interval. no stopping.

RSF (S8 sign to stop sign):
9:32, 236 ft of climbing
2.96 miles
avg HR: 153
max HR: 168
avg CAD: 78

finished the ride feeling like a million bucks! so stoked. this is going to be a new standard route for me. really liked it with a lot of variety and good places to ride hard.

full of motivation today. knocked this session out at lunch.

3 rounds of:
5 min plank
100 various crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball

then myrtl

No HRM.

hit san elijo on way home work. still had great energy and wanted to run more... longer... faster.... but played it safe. EZ 4 mile on the trails. baby steps.

right after getting home from run. just wanted to spin the legs out. ACTIVE RECOVERY. easy spin north on the coast into the wind and back with tail wind. awesome weather. legs feel GREAT.

I have no idea where this energy came from today.... still feeling great....

C • Goin' off! 6

9-530. in bed before 9. great night of sleep!

C • im jealous! 1

Sleep is good. felt great on the bike today. sleeping 8+ hours really makes a difference. need to make sleep a priority when i have hard workouts on tap.

i had a little tightness in the lower back when i got up this morning from the med ball workout yesterday. not going to repeat that workout next week with SO on friday.

same interval workout as last tuesday.

Warm up + 6x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.

trails were in great condition after yesterdays rain and i nailed all the intervals... feeling strong and faster for sure. top end is coming!

last week i ended this ride pretty beat and today i was feeling really good an pushing the pace until i got home.

stoked that the addition for running isn't taking away from my riding... so far! still need to be careful.

killer run after work with beth and matt. beth was running mellow and matt is on the come back. so the pace was SUPER mellow and PERFECT. just what i need to be doing right now.

we ran in san elijo lagoon... which one of the main reasons i wanted to started running again. killer trails... right on the coast!

felt great the whole time.

hit pizza port after with matt and trevor. good times!

C • now im REALLY Jealous!!!!! 5

didn't set alarm. in bed and asleep by 9:20. big weekend... and going to keep rolling. drizzling out right now. gonna hit the gym first thing this morning and then an EZ spin later... before beers and baseball!

it was drizzling this morning so headed to the YMCA for this session. same tready workout as last week, just a mile longer. started out a 8min/mile pace and descended ~15 seconds every .5 mile through 5 miles. all the way down to 6:09 pace.
mile 1 - 8:01 @ 143 bpm (avg)
mile 2 - 7:11 @ 145 bpm (avg)
mile 3 - 6:56 @ 151 bpm (avg)
mile 4 - 6:32 @ 158 bpm (avg)
mile 5 - 6:14 @ 164 bpm (avg)

last .63 cooldown at 8 min pace.

another solid session on the treadmill and good morning for it. hoping to get out on the road later today to spin out the legs before the watching the pads game.

right after run.

3 rounds with 10lb med ball of:
20 med ball side throws (alternating sides)
10 overhead throws
10 squat/jump throws

then.

2 rounds of:
150 crunches on ball
30 back ext on ball
30 push ups with fee on ball.

then.

foam roller & stretching

got out of work in time to spin before watching the padres opening day game. legs were feeling the morning run a bit and i was trying to con beth into riding with me... but it's her recovery day... and she's "sticking" to the plan... i love it. big step for her.

my ride. headed south into a strong head wind then flipped it in del mar and head back through leucadia. legs loosened up quick and i felt good but made sure just to spin it out.

ride was going awesome then around 1:10 in it started sprinkling... and then pouring. some the heaviest rain i have ridden all year. couldn't help but laugh. got home soaked but the ride was good for the legs.

game time!