Training Log Archive: Grandpa JamesonIn the 1 days ending Feb 27, 2010:
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Saturday Feb 27, 2010 #
Note
slept:7.5 weight:132.2lbs
woke up at 545 to no rain and thought for a minute i could sneak in a ride. checked the radar and we were about to get nailed. back to bed
hoping to get outside for a pre-race spin with some short intervals today if not... trainer time!
hoping to get outside for a pre-race spin with some short intervals today if not... trainer time!
7 AM
Strength/Core (home) 45:00 [3]
awesome home session. no rush this morning. actually enjoying the rain and mellow day before racing tomorrow.
beth headed to pool and knocked out one of the best home sessions in a while.
3 rounds of
30 knee raises alternating sides w/ TRX
20 knee raises straigh w/ TRX
20 pull-ups w/ TRX
20 push ups w/ feet on ball
100 various crunches on ball
50 back ext on ball
5 min plank (different stuff every round)
stretching and myrtl between rounds and then finished it up with more stretching and foam roller.
heading to the coffee shop with beth and then getting on the bike at some point. trainer or CX outside.
beth headed to pool and knocked out one of the best home sessions in a while.
3 rounds of
30 knee raises alternating sides w/ TRX
20 knee raises straigh w/ TRX
20 pull-ups w/ TRX
20 push ups w/ feet on ball
100 various crunches on ball
50 back ext on ball
5 min plank (different stuff every round)
stretching and myrtl between rounds and then finished it up with more stretching and foam roller.
heading to the coffee shop with beth and then getting on the bike at some point. trainer or CX outside.
11 AM
Cycling-CX intervals (pre-race intervals) 1:49:08 [3] 26.2 mi (14.4 mph) +1798ft
ahr:132 max:176
after deciding to bag the idea of a long ride today due to the weather and just go into tomorrow's race more rested cody gave me some "pre-race" intervals to knock out. i was either going to knock them out on the trainer or on the CX bike.
3 x 3 min @ LT w/ 5min recoveries
i was sitting a coffee shop with beth and the sun came out. bolted home and got on the cx bike. rode down to torrey pines and knocked out the itnervals on the inside climb. it started raining lightly off and on during intervals. solid efforts and the legs felt good after opening it up a bit.
#1
3:01
avg HR: 165
max HR: 170
#2
3:01
avg HR: 166
max HR: 175
#3
3:02
avg HR: 167
max HR: 176
after the last one i cruised to the top and descended the outside... and then it started to rain. i got rained on for a solid 25 mins until i got back to cardiff and then it was blazing sunshine! RAD! i'll take getting rained on over the riding the trainer any day.
legs are feeling good. really looking forward to racing tomorrow.
3 x 3 min @ LT w/ 5min recoveries
i was sitting a coffee shop with beth and the sun came out. bolted home and got on the cx bike. rode down to torrey pines and knocked out the itnervals on the inside climb. it started raining lightly off and on during intervals. solid efforts and the legs felt good after opening it up a bit.
#1
3:01
avg HR: 165
max HR: 170
#2
3:01
avg HR: 166
max HR: 175
#3
3:02
avg HR: 167
max HR: 176
after the last one i cruised to the top and descended the outside... and then it started to rain. i got rained on for a solid 25 mins until i got back to cardiff and then it was blazing sunshine! RAD! i'll take getting rained on over the riding the trainer any day.
legs are feeling good. really looking forward to racing tomorrow.
7 PM
Note
Pre-race meal. (want to keep a log of this)
Fish Salad.
pan seared cod
spinach
avo
red onion
artichoke hearts
red pepper
mushrooms
1 hard boiled egg
tomato
w/ mustard dill vinaigrette dressing (homemade/healthy)
and a couple glasses of red wine.
Fish Salad.
pan seared cod
spinach
avo
red onion
artichoke hearts
red pepper
mushrooms
1 hard boiled egg
tomato
w/ mustard dill vinaigrette dressing (homemade/healthy)
and a couple glasses of red wine.