Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 5, 2012:
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Sunday Feb 5, 2012 #
Note
slept:8.0
1030-630. great sleep after "team" dinner. someone had too much drink and it wasn't me. feeling like a million bux!
8 AM
Cycling-Road (warm up) 1:20:00 [3] 20.1 mi (15.1 mph) +988ft
mellow warm up spin down to Sorrento Valley for Red Trolley crit. Good legs!
10 AM
Cycling-Road race (RACE!) 40:00 [3] 16.7 mi (25.1 mph) +738ft
Red Trolley Crit. who knew I would LOVE racing crits? race report later.... top 10.
11 AM
Cycling-Road warm up/down (cool down) 1:08:00 [3] 16.7 mi (14.7 mph) +528ft
spin home from race with beth & kurt. beautiful day!
Saturday Feb 4, 2012 #
Note
slept:8.5 weight:146lbs
9-530. alarm was set for 545, up early no problems. gonna be cold out there.
9 AM
Cycling-Trainer (race warm up) 30:00 [3] 7.5 mi (15.0 mph)
ez spin on trainer just to get blood flowing.
10 AM
Cycling-Road (RACE!) 2:10:00 [3] 42.21 mi (19.5 mph) +3825ft
hard day, cassette/shifting jacked from the start. super windy - 25 mph+!
4th in sprint finish. more details later.
4th in sprint finish. more details later.
12 PM
Cycling-Road (cool down) 10:00 [3] 2.5 mi (15.0 mph)
cool down spin back to car/
Friday Feb 3, 2012 #
Note
slept:9.25
915-630. RESTED.COM
C • HA! 1
8 AM
Cycling-Road (shake out) 2:03:00 [3] 36.42 mi (17.8 mph) +1759ft
pre-race shake out... feeling good. rolled out earlier than usual to get it done.
threw in a handfull of efforts and rollers to open up the legs.
threw in a handfull of efforts and rollers to open up the legs.
Thursday Feb 2, 2012 #
Note
slept:9.0
930-630. needed this sleep after yesterday.
2 days to go....
2 days to go....
9 AM
CrossFit/Strength (solo sesh) 45:00 [3]
after getting some advice/instruction from the doctor I hit the Y for a session. I still wanted to do a light CF workout and also incorporate the stuff I did last year at RU pre-race.
WU:
1000m row (super easy)
2 rounds:
100 jrope
20 samson stretches
20 pvc pass throughs
10 t-push ups
then: RU warm up/hip openers
more warm up for WOD:
2 rounds (all oly lifts w. just bar, #45):
10 squats
10 good mornings
10 deadlifts
10 cleans
mobility lunges, 40 reps w/ 5lb med ball.
WOD
5 rounds
10 push press (#65)
10 mobility squats with #12 med ball
20 sit ups
more streching & foam rolling after. good session for the body. nothing hard at all. just sweating and loosening up.
WU:
1000m row (super easy)
2 rounds:
100 jrope
20 samson stretches
20 pvc pass throughs
10 t-push ups
then: RU warm up/hip openers
more warm up for WOD:
2 rounds (all oly lifts w. just bar, #45):
10 squats
10 good mornings
10 deadlifts
10 cleans
mobility lunges, 40 reps w/ 5lb med ball.
WOD
5 rounds
10 push press (#65)
10 mobility squats with #12 med ball
20 sit ups
more streching & foam rolling after. good session for the body. nothing hard at all. just sweating and loosening up.
12 PM
Cycling-Road 1:37:00 [3] 27.7 mi (17.1 mph) +1368ft
midday spin down to UCSD & back. One effort climbing up torrey pines. felt really strong... legs are way better than yesterday.
just another ez spin tomorrow before race weekend.
just another ez spin tomorrow before race weekend.
Wednesday Feb 1, 2012 #
Note
slept:9.25
9-615. good night of sleep. up early to knock out work before heading out on the bike. another busy day.
9 AM
Cycling-Road 3:04:00 [3] 55.2 mi (18.0 mph) +2877ft
Team ride after a pretty stressful couple of hours of work. stoked to just get out the door.
a bit of a mellow loop on the climbing front today which was a good thing because i had crap legs today. just kind of dead from gnarly CF workout & hard trainer sesh ysterday.... i think it's a good thing though. the next couple of days are mellow and if I felt great today I don't think that would be good for the races this weekend... we'll see.
a bit of a mellow loop on the climbing front today which was a good thing because i had crap legs today. just kind of dead from gnarly CF workout & hard trainer sesh ysterday.... i think it's a good thing though. the next couple of days are mellow and if I felt great today I don't think that would be good for the races this weekend... we'll see.
Tuesday Jan 31, 2012 #
Note
slept:8.25
1015-630.
up late working.... and up early to knock out more work. race week... good week to be busy.
up late working.... and up early to knock out more work. race week... good week to be busy.
9 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
shoes: New Balance 10 Minimus Trail
gnar sesh today.
Wu:
1000m run
10 bar kips
10 pvc pass throughs
10 ball slams
Strength
Alternate
Ring Row 5 x 8*** get elevated if needed
Floor Wipers 5x 8 each side
WOD
"CFCC SPIN CLASS"
3 Rounds
20 Wall ball #20
20 Sumo Deadlift High Pull #65
20 Box Jump 20"
20 Push Press #65
20 Kb Swing #35
every 60 sec stop and complete 4 burpee= RX
16:34... and smashed! so much sweat i couldn't see....
Wu:
1000m run
10 bar kips
10 pvc pass throughs
10 ball slams
Strength
Alternate
Ring Row 5 x 8*** get elevated if needed
Floor Wipers 5x 8 each side
WOD
"CFCC SPIN CLASS"
3 Rounds
20 Wall ball #20
20 Sumo Deadlift High Pull #65
20 Box Jump 20"
20 Push Press #65
20 Kb Swing #35
every 60 sec stop and complete 4 burpee= RX
16:34... and smashed! so much sweat i couldn't see....
4 PM
Cycling-Trainer (TT bike) 1:00:00 [3] 15.0 mi (15.0 mph)
TT intervals with pete and donna at the champion factory.
5 x 5 mins @ TT effort w/ 5 min recoveries.
took a bit to warm up but then was feeling good.
team work.
5 x 5 mins @ TT effort w/ 5 min recoveries.
took a bit to warm up but then was feeling good.
team work.
Monday Jan 30, 2012 #
Note
slept:9.25
9-615. Race week. stoked. Boulevard on Saturday & Red Trolley crit on Sunday....
up early knock out work before ride. lift later.
up early knock out work before ride. lift later.
9 AM
Cycling-Road 1:55:00 [3] 35.21 mi (18.4 mph) +1329ft
sprinters loop after a bunch of early morning work. good legs today and rode the loop much faster than usual since pete had fresh legs... a lot of tempo.
4 PM
CrossFit/Strength (solo sesh) 45:00 [3]
too busy today to get to the crossfit workout so I did the workout on my own at the YMCA.
WU:
2 rounds
100 jrope
20 samson stretches
20 air squats
10 t-push ups
then RU warm up & hip openers
Strength:
5 rounds
5 dead hang pull ups
5 dips (super strict form)
20 hanging knee raises
WOD
21-15-9
power clean #75
push ups
box jumps
then.... core on ball with med ball.
WU:
2 rounds
100 jrope
20 samson stretches
20 air squats
10 t-push ups
then RU warm up & hip openers
Strength:
5 rounds
5 dead hang pull ups
5 dips (super strict form)
20 hanging knee raises
WOD
21-15-9
power clean #75
push ups
box jumps
then.... core on ball with med ball.