Training Log Archive: Grandpa Jameson

930-645. could have kept sleeping... ez spin this morning before heading up to ontario to race.

super mellow spin. just getting the legs going. over dressed on purpose to keep super warm.

ready to race... even though i really have no idea how i am going to race this thing but stoked to try something new.

C • crit?? 4

warm up on the trainer and then some spinning on road before race.
on trainer (good warm up for me, need remember this)
5 min ez
5 min building
2 min ez
2 x 1min hard/1min ez
2 x 30sec harder/1min ez
2 x 15sec sprint/45 sec
5 min ez

first crit ever... and way more fun than i thought it would be. didn't really know what to expect. race was sold out. cat 4/5 with 75 guys.

I started on second row and just sat in on the first lap b/c we didn't have time for a practice lap (running behind). I was sitting between 10-20. first lap was easy so i moved all to top 5 and then it was game on.

I know if didn't race smart enough to win but i wanted to see what i had and what it was all about. so i attacked a lot and would get away a bit but nobody strong enough would try to come with me. there a few teams with 5+ guys in the race and every time they would attack i would bring them back... every time! i spent a lot of time on the front or attacking... too much if i wanted to win.

there were times i was bridging the gap solo with the whole peloton hammering to stay with me... loved it. i couldn't believe how much power i have. i could easliy cover gaps and create a gap any time i wanted.

kind of got pinned going into the last lap and had to work to get back near the front before the final turn. finished with the group, a couple guys got a way in the sprint. now i know. great learning experience.

it was definitely a bit sketchy at times but tons of adrenaline.

so stoked. my cycling has already improved, more power, more top end. it's a combo of the right kind of riding... and crossfit... now doubt.

C • nice work! 2

930-630. exciting, solo friday night. 2 beers at happy hour, wholefoods for dinner. party animal.

cold ride! rolled out at 8.

coast-o'side bike path-river rd-dirt rd climb-slr-395-home.

again just ok legs today. this big block is catching up to me. i was able to cover all of petes attacks and spent quite a bit of time riding tempo on the front. looking forward to racing tomorrow and a lighter week next week with some work travel.

1015-7. up later... reading.

9am smashfest. a little shorter today due to strength training being the rower.

WU:
200m run
30 jumping jacks
20 t push ups
10 backwards walking lungers
200m run backwards
30 walking lunges
20 mtn climbers
10 pvc pass throughs.

Power/Strength
3 min max distance Row (770m)

WOD
30-20-10
Toe to Bar
Hang Power Snatch (#55)

In between each round complete 100m farmer carry using two dumbbells #35

10:54

- went a little lighter with weight b/c i am racing on sunday. experimenting with crossfit and race weeks. need to see how i feel and figure how to fit it in during race season. RX for snatch was 75 so not too far off. Could done 65 but still feel like my form has aways to go with this lift. farmers carry was RX.

C • TRX 4

mellow spin with pete & kurt after crossfit. another perfect day and just spinning the legs. plenty of sitting in and longer then normal coffee stop. Friday!

10-7. busy day of work. going to hit noon workout today. back feels better.

run to 9am crossfit workout. just warming up.

WU:
400m run
3 Rounds
10 air squats
10 ring rows
15 sit up

3 Rounds
30 Second HS Hold against wall or freestanding
- handstands are easier to start stepping it up!
Floor Wipers x 10 each side
Arch Rock x 20 Hollow Rocks
Straddle Stretch x 1 min

WOD for time
Run 400m
15 Squat Clean Thruster (#85)
Run 400m
15 Squat Clean Thruster (#85)
Run 400m
9:08

- challenged myself a bit the with weight and am stoked I did. I was only using #65 a couple of weeks ago in similar workouts

run home from crossfit. good cooldown.

super ez afternoon spin. I had to pick up beth's car in carlsbad. headed down to Velo Hangar, hung out a bit, and then up to carlsbad to get car. another awesome day.

930-7. good sleep but another coughing attack during the night. weird. i feel fine all day and don't cough, get in bed and the cough comes. no congestion, just a cough.

hard ride. met up with wattie, HJ, and donna. headed out to couser all the way up 395. hard climbing and had so-so legs. everybody was riding strong and stayed on the front on all climbs and went for it on couser. stoked with effort on not so great legs.

915-7. good sleep but lower back is definitely tweaked a bit. sore getting out of bed. probably a good think I can't make crossfit today. will do my own workout at the gym and nothing that will aggravate it.

mellow spin down to UCSD and back. legs felt great. awesome morning, a bit colder but perfect. suffer sesh on trainer coming tonight.

worked though the noon workout and even though my back was feeling a lot better I hit the Y for a solo workout and kept it conservative

WU:
5 min row
2 rounds
100 jrope
20 air squats
20 push ups
10 samson stretches

Strength: Bench press
20 x #45 (bar)
16 x #65
12 x #85
10 x #95
8 x #105
6 x #110
4 x #115
2 x #125
10 x #95

WOD:
5 rounds
10 front squat (#85)
20 overhead tri ext (#30) - workout called for kb swings but didnt want to aggravate back.

after WOD.
4 x 45 second L sit

solid sesh with beth. embracing the pain. my new trainer is changing my perspective of riding the trainer...

10 min WU
3 x 10min w/ 5min recoveries
#1 - steady/tempo
#2 - steady/tempo w/ 30 sec "hard" efforts on 2,4,6,8
#3 - steady/tempo w/ 15 sec sprints on the top of every minute

sweating buckets.

940-540. up early for quick jog before a 4 hour design meeting that starts at 730. then much more work after that.... gonna be a busy day.

early trail run to start the day. felt good but kept the pace super mellow, recovery mode.

gnarly noon sesh....

WU:
400m run
20 push ups
8 inch worms
PVC

STRENGTH
Max Press (overhead)
8 x bar
6 x 65
4 x 75
4 x 85
2 x 95
1 x 105 (max)

WOD
couplet/triplet
Part 1
As many rounds as possible in 10 minutes
5 Clean And Jerks 155/105
10 Jingle Jangle 30 feet=1 rep

8 rounds + 2 reps

Rest 3 minutes

For Time:
Complete the following
60 Box Jump 30" - 20-20-10-10
60 Ring Dips (purple band for last 30) - 15-15-15-15
60 Sit Up - 30-20-10
You may break this up any way possible!

10:04
- super hard workout. completely smashed by the end. tweaked my back a bit yesterday messing around running. could feel it today. need to be careful.