Training Log Archive: Grandpa JamesonIn the 1 days ending Dec 17, 2009:
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Thursday Dec 17, 2009 #
Note
slept:7.25 weight:134lbs
slept hard. relaxing night. the best part of focusing on one sport is kicking my ass on a morning ride and then being done for the day. just came home, cooked dinner with beth, and had some wine. max relaxation!
yesterday was a long day of work and it looks the next two will be more of the same. lame. ready for vacation and monster bike week next week.
yesterday was a long day of work and it looks the next two will be more of the same. lame. ready for vacation and monster bike week next week.
Cycling-Road (Endurance) 2:18:00 [3] 40.0 mi (17.4 mph) +1695ft
ahr:144 max:173
I wasn't sure where i was going to ride this morning but mapped out a 40 min route at the last minute. with all the climbing in the past few days i wanted something a little flatter. cold again out on the road but my gear kept me warm.
I rode from home to the o'side harbor on the coast and then came back inland on el camino. all the climbing was towards the end of the ride. good legs. no soreness or fatigue from anything else earlier in the week. i have been eating well and do all the little things and i know it's helping.
i gotta a flat 5 miles from home. first one on the tarmac. huge nail in the rear tire. lame, but stoked on how easy it was to change the tire on the carbon clinchers.
nutrition:
pre - 1.5 cups of coffee & GF/WF cereal
during - 1 big bottle with .5 nuun and snacked on "Think" bar. i started to notice a dip in enery about 1:45 in.
post - supps + Fluid
I wanted to ride a bit longer but had to haul ass to get to DMV and then work. a lot going on....
I rode from home to the o'side harbor on the coast and then came back inland on el camino. all the climbing was towards the end of the ride. good legs. no soreness or fatigue from anything else earlier in the week. i have been eating well and do all the little things and i know it's helping.
i gotta a flat 5 miles from home. first one on the tarmac. huge nail in the rear tire. lame, but stoked on how easy it was to change the tire on the carbon clinchers.
nutrition:
pre - 1.5 cups of coffee & GF/WF cereal
during - 1 big bottle with .5 nuun and snacked on "Think" bar. i started to notice a dip in enery about 1:45 in.
post - supps + Fluid
I wanted to ride a bit longer but had to haul ass to get to DMV and then work. a lot going on....
Strength/Core (home workout) 30:00 [3]
one of those days when it seems everything blows up. trying to finish tons or work before vacation and shit is not going as planned. had plans of hitting the RU work out again but i was tired and bagged it. then thought i would hit the YMCA for a strength session but once i walked through the door i knew i was not leaving. just tired... training, work & life stress piling up.
so i rallied and knocked out a quick home session while watching the countdown to thursday night football.
30 minutes nonstop
3 times the following circuit:
100 crunches on ball
30 back ext on ball
50 knee raises w/ TRX
30 I.T.Y rows w/ TRX
10 atomic push-ups w/ TRX
3 min plank
after three time through i hit the foam roller.
now i am sitting on the couch... working some more, watching football. i need to make some food and have beer... and RELAX!
so i rallied and knocked out a quick home session while watching the countdown to thursday night football.
30 minutes nonstop
3 times the following circuit:
100 crunches on ball
30 back ext on ball
50 knee raises w/ TRX
30 I.T.Y rows w/ TRX
10 atomic push-ups w/ TRX
3 min plank
after three time through i hit the foam roller.
now i am sitting on the couch... working some more, watching football. i need to make some food and have beer... and RELAX!