Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 15, 2012:
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Sunday Apr 15, 2012 #
Note
slept:8.5
1030-7. up at 7 with plan up in the air. decided to join the crew for some riding.... glad i did.
8 AM
Cycling-Road 4:08:00 [3] 75.5 mi (18.3 mph) +4790ft
champion factory with special guest IM world champ Rinny... cool chick. super mellow and just stoked to be on bikes!
ramona route. good legs! all the racing/riding is starting to show up. PR up to ramona chasing HJ. she is on fire. every time i would slow down she would come around... finally threw down a final attack on her, cracked her, but then waited for her. teammates!
climb to ramona:
18:43
5.1 miles
1023 ft of climbing
avg pwr: 323 watts
entire ride:
avg/norm/max pwr: 182/237/878
kj: 2679
ramona route. good legs! all the racing/riding is starting to show up. PR up to ramona chasing HJ. she is on fire. every time i would slow down she would come around... finally threw down a final attack on her, cracked her, but then waited for her. teammates!
climb to ramona:
18:43
5.1 miles
1023 ft of climbing
avg pwr: 323 watts
entire ride:
avg/norm/max pwr: 182/237/878
kj: 2679
C • wow! 1
Saturday Apr 14, 2012 #
Note
slept:7.0
1130-630. got a wake up call from pete to tell me weren't riding. gnarly wind and rain.
9 AM
Running 1:01:00 [3] 8.0 mi (7:37 / mi) +600ft 7:07 / mi
shoes: Zoot Kapalani
winds was still howling so headed out for a run. loaded up the ipod with some good jams and just cruised. felt good, mellow pace. could have kept going... wanted to keep going.... but not smart. just getting back into it.
trails were in perfect shape after storm.
trails were in perfect shape after storm.
Friday Apr 13, 2012 #
Note
slept:7.5
11-630. good times out with the girls & boys last night. beers, shuffleboard, burritos.
8 AM
Cycling-Road 1:25:00 [3] 24.4 mi (17.2 mph) +1184ft
quick ride before the rain. down to solana beach and then a loop through RSF. surprised at how good i felt after big ride & run yesterday.... must have been the IPA's & burritos
4 PM
Running (tready) 30:00 [3] 4.11 mi (7:18 / mi)
shoes: Nike Zoom Elite
rough day. sitting inside all day working, raining... just had to get out. wanted to run outside but it was pouring. headed over to the Y and did my standard 30 min tempo/turnover run on the tready.
started at 8 min/mile pace and increased pace ~15 sec/mile every 2 min. dropped down to 6:30 and then back up. felt ez.
started at 8 min/mile pace and increased pace ~15 sec/mile every 2 min. dropped down to 6:30 and then back up. felt ez.
5 PM
CrossFit/Strength (core - ymca) 10:00 [3]
quick sesh post run.
Thursday Apr 12, 2012 #
Note
slept:8.5
1030-7. had to drag my ass out of bed.
8 AM
Cycling-Road 3:03:00 [3] 55.6 mi (18.2 mph) +3686ft
solid ride with the crew. old castle loop. just fun riding bikes!
avg/norm/max pwr: 171/225/862
kj: 1845
avg/norm/max pwr: 171/225/862
kj: 1845
4 PM
Running 45:00 [3] 6.2 mi (7:15 / mi) +500ft 6:45 / mi
shoes: Nike Zoom Elite
good run... time to keep it rolling. nothing clears my mind like running....
10k loop in the ranch. really liking the new Nikes.
10k loop in the ranch. really liking the new Nikes.
Wednesday Apr 11, 2012 #
Note
slept:8.5
1030-7. first 8 hour night of sleep in a while. woke up at 6 to check the weather, raining, back to sleep. big work day.
11 AM
Cycling-Road 2:05:00 [3] 34.65 mi (16.6 mph) +1850ft
got a lot of work done this morning while the weather cleared up. needed a break so jumped on my bike. mellow day.
headed to UCSD and back, added inside TP and then on the way home rolled down to la costa and back up saxony.
windy and just keep the climbing aerobic. no hammering.
avg/norm/max pwr: 154/195/378
kj: 1151
headed to UCSD and back, added inside TP and then on the way home rolled down to la costa and back up saxony.
windy and just keep the climbing aerobic. no hammering.
avg/norm/max pwr: 154/195/378
kj: 1151
4 PM
Running 30:30 [3] 4.0 mi (7:38 / mi) +300ft 7:07 / mi
shoes: Nike Zoom Elite
arvo run with pete. game on.... good talking, planning on this run. my bike road racing season may be over. with everything going on head is on everything but racing. may pull the plug now. get back to running, strength, having fun... and just not racing so I can be mentally ready for CX.
quick run before heading out.
quick run before heading out.
Tuesday Apr 10, 2012 #
Note
slept:7.0
1030-530. up early to roll with trevor & lesley
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. ~ Edison
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. ~ Edison
6 AM
Cycling-Road 2:02:00 [3] 30.25 mi (14.9 mph) +3615ft
headed out with Trev & lesley and were planning doing a yellow sign workout but elfin forrest was pretty much shut down due to construction... so we hit some double peak repeats.
i was feeling the strength session & run in my legs from yesterday so i just rode steady.
avg/norm/max pwr: 161/225/566
kj: 1156
i was feeling the strength session & run in my legs from yesterday so i just rode steady.
avg/norm/max pwr: 161/225/566
kj: 1156
4 PM
Cycling-Road 1:32:00 [3] 26.4 mi (17.2 mph) +1102ft
reverse ranch loop with brad. good to get out of house. stopped at velohangar towards end of ride and to talked into trying Blaize's home brewed IPA. pretty damn good for his first attempt.
Monday Apr 9, 2012 #
Note
slept:7.0
1230-730. woke up feeling like a car ran me over.... had 2 beers.
10 AM
Cycling-Road (active recovery) 1:39:00 [3] 27.5 mi (16.7 mph) +830ft
killer day... sun blazing. super ez spin with Kurt. rancho loop.
1 PM
CrossFit/Strength (Rehab United) 40:00 [3]
got a text from bryan if i wanted to start back at RU with him. they have changed things up a bit... got on the wagon. more crossfit style stuff and it will be good place for me to do the wendler stuff.
dynamic warm up then...
3 rounds of:
20 pull ups
30 pushups
40 sit ups
50 air squats
worked hard, but not all out... gonna take time before i can bring the intensity back.
Strength - Squats. Transition. Wendler will probably start back up in a couple of weeks.
5 x 5 #135
felt ez.
dynamic warm up then...
3 rounds of:
20 pull ups
30 pushups
40 sit ups
50 air squats
worked hard, but not all out... gonna take time before i can bring the intensity back.
Strength - Squats. Transition. Wendler will probably start back up in a couple of weeks.
5 x 5 #135
felt ez.
5 PM
Running (recovery run!) 43:25 [3] 5.75 mi (7:33 / mi) +500ft 6:59 / mi
shoes: Zoot Kapalani
i am not going to lie.... following along with what slater is doing is building a fire in me to get back to running. absolutely no thoughts of racing just have a huge desire for some mega trail runs.... i have a quite few bike races in the next couple of weeks but then wide open. thinking 30 in 30 in may and then balance between bike, run, crossfit/strength
hit the trails.... started floating at 20 minutes. just fun.
hit the trails.... started floating at 20 minutes. just fun.