Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 25, 2012:
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Sunday Mar 25, 2012 #
Note
slept:8.5
10-630. another day of riding on tap!
9 AM
Cycling-Road 3:37:00 [3] 56.15 mi (15.5 mph) +3822ft
ahr:128 max:170
stoked to wake up to nice weather.... they were calling for rain. headed south with brad to la jolla and then a couple of times up soledad. first time up Nautilus and then up Soledad Mtn Rd. Not hard climbing, just steady aerobic riding.
so stoked to ride with Brad. We are the same strength and have the same mindset. We are really good a pushing each other and keeping each other honest... but NO egos just good times!
coffee stop after climbing and then headed home. ran into ryan trebon and rode with him the last 30 mins. nice guy!
overall a pretty mellow ride.
avg pwr: 147
norm pwr: 195
max pwr: 571
kj: 1890
so stoked to ride with Brad. We are the same strength and have the same mindset. We are really good a pushing each other and keeping each other honest... but NO egos just good times!
coffee stop after climbing and then headed home. ran into ryan trebon and rode with him the last 30 mins. nice guy!
overall a pretty mellow ride.
avg pwr: 147
norm pwr: 195
max pwr: 571
kj: 1890
5 PM
Note
was gonna do an afternoon run or hit the gym.... started raining, got lazy, napped on the couch with beth.... living the dream!
Saturday Mar 24, 2012 #
Note
slept:9.0
10-7. yes!
9 AM
Cycling-Road 4:09:00 [3] 72.0 mi (17.3 mph) +4662ft
ahr:139 max:186
solid day on the bike. rolled with the team plus a couple of others. pretty big groups and some flats early on. all good once we hit the climbs and had good legs. brad and I pushed each other up Circle R and on old caslte. good teamwork!
rolled back and then an extra hour with brad #2. felt good throughout.
avg pwr: 171
norm pwr: 225
max pwr: 799
kj: 2532
rolled back and then an extra hour with brad #2. felt good throughout.
avg pwr: 171
norm pwr: 225
max pwr: 799
kj: 2532
Friday Mar 23, 2012 #
Note
slept:9.0
945-645. some good beers last night and some zombie sleep.
9 AM
Cycling-Road (coffee spin) 1:59:00 [3] 36.0 mi (18.2 mph) +1385ft
friday coffee spin with pete, Kurt, & Steven. A bit of tempo mixed in. OK legs... training legs.... different then I have been feeling the past few weeks when just racing... back to the grind!
avg pwr: 160
norm pwr: 208
max pwr: 751
kj: 1135
avg pwr: 160
norm pwr: 208
max pwr: 751
kj: 1135
4 PM
Cycling-Road (active recovery) 1:09:00 [3] 18.8 mi (16.3 mph) +515ft
the day kind of got away from me and missed window to go to the gym... lame. beth had an ez spin and decided to just worth for some quality time. super mellow up to carlsbad and back.
avg pwr: 132
norm pwr: 157
max pwr: 720
kj: 544
avg pwr: 132
norm pwr: 157
max pwr: 720
kj: 544
Thursday Mar 22, 2012 #
Note
slept:8.5
945-615. legs still a bit sore from squats on tuesday.
9 AM
Running 46:20 [3] 6.0 mi (7:43 / mi) +540ft 7:07 / mi
shoes: Zoot Kapalani
stoked to get out the door a run first thing in the morning. legs were a bit sore/tight getting up this morning but the more i moved around the better i felt.
Just cruised my hilly 6 mile, hilly loop on the ranch trails. pace was a bit faster than I expected. just running by feel.
Just cruised my hilly 6 mile, hilly loop on the ranch trails. pace was a bit faster than I expected. just running by feel.
10 AM
CrossFit/Strength (MetCon) 15:00 [3]
right after run.
5 rounds
50 situps
20 pushups
30 TRX knee raises
20 TRX rows
100 flutter kicks
foam roller after
5 rounds
50 situps
20 pushups
30 TRX knee raises
20 TRX rows
100 flutter kicks
foam roller after
2 PM
Cycling-MTB 1:50:00 [3] 20.75 mi (11.3 mph) +1171ft
super fun ride at hodges with beth & blaize. trails were pefect and i was loving it! trail time is a must!
Wednesday Mar 21, 2012 #
8 AM
Cycling-Road 3:26:00 [3] 56.1 mi (16.3 mph) +4843ft
ahr:143 max:185
absolutely awesome day on the bike! Beautiful and i was a bit overdressed. it was just me, brad, and susanne (another female triathlete pete is coaching - 2x AG winner in Kona = strong).
we pretty much one of the hilliest 3ish hour rides we can from our house.
san elijo-deer springs-395-old caslte-lilac-circle R-395-twinoaks-home
legs were a bit sore from squats but stil strong. didn't suffer too much!
avg pwr: 181
norm pwr: 226
max pwr: 840
kj: 2217
way better than suffering in the rain.... like i did on saturday. i apologize in advance for the red arm warmers. they were the only Nano Tech (water resistant) ones i could find... and they worked!
leading the train and getting in position before the climb.....
we pretty much one of the hilliest 3ish hour rides we can from our house.
san elijo-deer springs-395-old caslte-lilac-circle R-395-twinoaks-home
legs were a bit sore from squats but stil strong. didn't suffer too much!
avg pwr: 181
norm pwr: 226
max pwr: 840
kj: 2217
way better than suffering in the rain.... like i did on saturday. i apologize in advance for the red arm warmers. they were the only Nano Tech (water resistant) ones i could find... and they worked!
leading the train and getting in position before the climb.....
Tuesday Mar 20, 2012 #
Note
slept:8.5
930-6. up with alarm to meet brad to ride at 715.... but had a text from him... he's bailing. bummer.
bailed on juice cleanse. not my thing. last until dinner and then cracked. felt super tired, legs ached. Need good FOOD to recovery form week of racing.
bailed on juice cleanse. not my thing. last until dinner and then cracked. felt super tired, legs ached. Need good FOOD to recovery form week of racing.
C • yup 2
8 AM
Cycling-Road 2:15:00 [3] 38.65 mi (17.2 mph) +1870ft
ahr:139 max:175
one of those rides where you don't know what to expect when you clip in. after yesterday and feeling pretty tired I was just going to roll out and go by feel.
10 minutes I knew it was going to be a good day. did the rancho loop and added on. never went "hard" but legs felt great. it's amazing what a couple hard weeks of bike racing can do.
avg pwr: 173
norm pwr: 208
max pwr: 599
kj: 813
10 minutes I knew it was going to be a good day. did the rancho loop and added on. never went "hard" but legs felt great. it's amazing what a couple hard weeks of bike racing can do.
avg pwr: 173
norm pwr: 208
max pwr: 599
kj: 813
5 PM
Running 35:00 [3] 4.5 mi (7:47 / mi) +200ft 7:28 / mi
shoes: Nike Lunar Elite +
first run in over 3 weeks!!! hit the leucadia loop from the Y with pete. pretty mellow, felt good to just run.... and good warm up before strength session.
6 PM
CrossFit/Strength (strength) 20:00 [3]
getting ready to start the wendler 5-3-1 program under clancy's guidance.
trying to find my rough squat max.
#45 x 10
#95 x 8
#115 x 6
#135 x 4
#155 x 4
#165 x 3
#175 x 3
#185 x 2
#195 x 2
#205 x 1
#215 x 1
#225 x 1
probably could have went heavier but didn't have a spotter and may done too long of a warm up.
some core work after.
trying to find my rough squat max.
#45 x 10
#95 x 8
#115 x 6
#135 x 4
#155 x 4
#165 x 3
#175 x 3
#185 x 2
#195 x 2
#205 x 1
#215 x 1
#225 x 1
probably could have went heavier but didn't have a spotter and may done too long of a warm up.
some core work after.
Monday Mar 19, 2012 #
Note
slept:9.25
930-645. much needed after a hard weekend.
first day of 3 day Juice cleanse with beth... yes really!
first day of 3 day Juice cleanse with beth... yes really!
11 AM
Cycling-Road (active recovery) 1:30:00 [3] 24.5 mi (16.3 mph) +636ft
super mellow ride up to carlsbad, down to cardiff and then home. good energy but legs are definitely tired from the weekend, but not smashed.
keeping today super mellow.
avg pwr: 151
max pwr: 636
norm pwr: 175
kj: 818
keeping today super mellow.
avg pwr: 151
max pwr: 636
norm pwr: 175
kj: 818