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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 1, 2012:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	9:57:00	181.42	(18.2/h)	291.97	(29.3/h)	9005
	Running	6	3:28:46	26.71	(7:49)	42.99	(4:51)	597
	Swimming	4	2:30:00	5.34	(28:05)	8.59	(17:27)
	CrossFit/Strength	3	2:15:00	2.5		4.02
	Cycling-MTB	2	1:58:00	26.49	(13.5/h)	42.63	(21.7/h)	2248
	Cycling-Trainer	1	50:00	15.0	(18.0/h)	24.14	(29.0/h)
	Total	20	20:58:46	257.46		414.34		11850
averages - sleep:7

3:59

0:00

» now

Sunday Jul 1, 2012 #

8 AM

Running 1:33:42 [3] 12.0 mi (7:49 / mi) +130ft 7:44 / mi
shoes: Zoot Kapalani

run on lakefront trail/path. loads of people. hot, super humid, sweating buckets, nice and loose.

11 AM

Swimming (open water) 30:00 [3] 1.2 mi (25:00 / mi)

open water swim in Lake Michigan. Perfect temp. speedo only. half mile steady out, dropped beth and heather... not sure but I think i am a better swimmer now. stroke feels good. need to keep surfing.

Saturday Jun 30, 2012 #

8 AM

Cycling-Road 3:15:00 [3] 65.0 mi (20.0 mph) +2000ft

drove out to La Grange to meet up with Joe and his crew. Borrowed his Ti Merlin. Fit me ok, a but twitchy. solid group of dudes and some guys I have race before.... kind of a boring route compared to what I have out my front door.... I love socal!

6 PM

Running 31:15 [3] 4.15 mi (7:32 / mi) +60ft 7:26 / mi
shoes: Zoot Kapalani

evening jog down to the lake before dinner.

Friday Jun 29, 2012 #

Note
slept:6.5

930-4. up early. travelling to chicago. getting some work one before.

Cycling-Trainer 50:00 [3] 15.0 mi (18.0 mph)

first time on the trainer in a while... on the DA. i actually like the trainer a lot now since I got my lemond. july starts next week. build for some fun racing (mtb, cx, xterra, ???). Looking forward to doing some good specific work.

10 min WU
8 x 3min w/ 2 min recovery
1-4 = steady race pace effort
5-8 = BIG gear (53x11) grinding.
sweating buckets.

Thursday Jun 28, 2012 #

Note
slept:6.25

11-515. out late with rousey. talking to him about life & racing. legend.

6 AM

Running 26:00 [3] 3.2 mi (8:07 / mi) +48ft 8:01 / mi
shoes: Nike Lunar Glide 3

run to crossfit. added a bit more on to get over 3 miles.

7 AM

CrossFit/Strength 45:00 [3] 1.5 mi (30:00 / mi)

WU: 400m run, PVC, OHS practice

OHS - 1 rep. max - only went up to #65. Haven't done OHS in a long time. didn't want to tweak anything
WOD:
Nancy
5 rounds
400m run
10 OHS #50
13:45

weight was light but still not desire to go heavy, especially with OHS

8 AM

Running 24:30 [3] 3.0 mi (8:10 / mi) +166ft 7:46 / mi
shoes: Nike Lunar Glide 3

run home from CF.

12 PM

Swimming 40:00 [3] 1.42 mi (28:10 / mi)

met up with trev at carmel valley pool for some tandem sun bathing.

2500 scy
300 swim
300 kick
300 drill/swim

4 x 100 pull w/ paddles & band
400 pull w/ paddles
4 x 100 pull w/ paddles & band
400 pull w/ paddles

3 PM

Cycling-Road (active recovery) 1:10:00 [3] 18.7 mi (16.0 mph) +568ft

mellow ride down to del mar and then a pit stop at velo hangar. ran into mikelson and chris McD. hung our for a bit and head for home. legs were good! SFH = secret sauce... epic recovery.

Wednesday Jun 27, 2012 #

8 AM

Cycling-Road (Team Ride) 3:59:00 [3] 71.62 mi (18.0 mph) +4852ft
slept:8.0

Ramona Loop

WOW... have felt this shitty on the bike in a long time. the intensity from last night took it out of me. Energy was good, but NOTHING in the legs. no snap, no strength. Sat in ALL day and got dropped up to Ramona... the group was riding HARD. Good character building today... SUFFERING!

Avg Power: 177 W
Max Power: 699 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 206 W
Intensity Factor (IF): 0.823
Training Stress Score (TSS): 216.1

C • backing it up 1

Tuesday Jun 26, 2012 #

Note
slept:7.4

945-510. zombie. alarm set for 515. up before it. gonna be a good day....

6 AM

Running (commute) 18:04 [3] 2.36 mi (7:39 / mi) +31ft 7:34 / mi
shoes: Nike Zoom Elite

jog to crossfit. a bit creaky and feeling all the squats from yesterday. just a shake out.

7 AM

CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Nike Zoom Elite

good one.
WU:
PVC, 800m run, rowing, jrope

500 row TT: 1:42

WOD- 10 rounds for time
15 push ups
Sprint 50 meters
Rest 60 seconds
(this is an all out sprint. GO HARD).
14:57 - good pacing. a couple of guys were ahead of me most of the time but they blew. finished strong.

500 row TT: 1:44

8 AM

Running (commute) 15:15 [3] 2.0 mi (7:37 / mi) +162ft 7:05 / mi
shoes: Nike Zoom Elite

run home from crossfit, right off the rower. T-run simulation! felt much better running home.

12 PM

Swimming (Carmel Valley) 40:00 [3] 1.36 mi (29:24 / mi)

another sun bathing session!

2400 scy
300 swim
300 kick
200 drill/swim

4 x 100 as 25.hard/25 steady
4 x 125 as 25.hard/25 steady
4 x 150 pull w/ paddles

4 PM

Cycling-MTB warm up/down (warm up) 50:00 [3] 8.95 mi (10.7 mph) +709ft

2 laps of the course with blaize

6 PM

Cycling-MTB (RACE!) 1:08:00 [3] 17.54 mi (15.5 mph) +1539ft

wow... i forgot how hard XC MTB is. Full blast from the gun. Horrible start then worked my way back into the mix. caught and dropped a big group. exploded on the last lap when Sheek caught... and eventually dropped me. not sure where i finish. smashed. awesomeness!

Monday Jun 25, 2012 #

Note
slept:6.75

1015-5. not a good way to start the week, but a fun time at the bday bbq.

gonna put in a smashing 4 days. and then some vacay in chi town.

6 AM

CrossFit/Strength (US Crossfit) 45:00 [3]

GOOD MORNING!!!

PVC stretching
Warm up - 3 rounds

20 KB swings #35
30 seconds rest
20 walking lunges (10 each side)
rest 30 seconds
20 hollow rock
rest 30 seconds

Back Squat - 1 rep. max
10 x #45
8 x #65
6 x #95
4 x #115
2 x #135
1 x #185 - to big of a jump. form broke down

AMRAP 15 minutes
2,4,6,8.....
Burpees
Back Squats (70% of 1 rep. max) #115
got all the way up to 16 + 6 burpees. Probably could have done more but had to share bar and had wait for the guy i was working with. good weight for this workout.

12 PM

Swimming (Carmel Valley) 40:00 [3] 1.36 mi (29:24 / mi)

lunch sesh under the glorious sunshine! summah!

2400 scy
200 swim
200 pull
200 kick
200 drill/swim

4 x 50, 200 pull
4 x 50, 200 pull
4 x 50 pull w/paddles + band , 200 pull w/paddles
4 x 50 pull w/paddles + band , 200 pull w/paddles

4 PM

Cycling-Road 1:33:00 [3] 26.1 mi (16.8 mph) +1585ft

post work spin. more epic weather. rolled down to TP and then once up the inside & outside... just for fun. feeling good! looking forward to racing tomorrow.

Avg Power: 192 W
Max Power: 830 W
Max Avg Power (20 min): 177 W
Normalized Power (NP): 221 W
Intensity Factor (IF): 0.883
Training Stress Score (TSS): 91.8

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