Training Log Archive: Grandpa JamesonIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
Note
slept:10.0
seriously! 10 hours of sleep. i am on beth schedule. asleep at 9 and up at 7. feeling great.
10 AM
Cycling-MTB (Endurance) 1:49:05 [3] 11.63 mi (6.4 mph) +994ft
no hrm.
headed out to gooseberry mesa first thing and after getting lost a couple of times, and luckly running into a couple that gave me directions, i made it to the trail head.
it was pretty cold and windy... and i headed solo... in the middle of nowhere with a vague idea of what was in store or where to go.
slow going for sure.
rad trails and techy stuff... but not the stuff you want to be out riding solo but i had fun any way....but kept it safe. some crazy stuff out there. would love to get out there with the crew and some FS bikes.
headed out to gooseberry mesa first thing and after getting lost a couple of times, and luckly running into a couple that gave me directions, i made it to the trail head.
it was pretty cold and windy... and i headed solo... in the middle of nowhere with a vague idea of what was in store or where to go.
slow going for sure.
rad trails and techy stuff... but not the stuff you want to be out riding solo but i had fun any way....but kept it safe. some crazy stuff out there. would love to get out there with the crew and some FS bikes.
3 PM
Running (Endurance) 39:55 [3] 4.83 mi (8:16 / mi) +686ft 7:17 / mi
shoes: Stoltz - 1
after driving home back to hotel, eating, and hanging out with ironwife.
headed out to pioneer park (found it yesterday while riding IM run course.
i was just planning on running the gravel service road but ran into trail signs for pioneer rim trail so i charged. 1 mile out and back in each direction. crazy run... total adventure style over red rocks, sand, singlerack. good times. bushwaking at times and trying to stay on the trail. finished up with a loop on the road that is part of run course.
legs were great. easy effort with a lot of climbing for time and distance.
headed out to pioneer park (found it yesterday while riding IM run course.
i was just planning on running the gravel service road but ran into trail signs for pioneer rim trail so i charged. 1 mile out and back in each direction. crazy run... total adventure style over red rocks, sand, singlerack. good times. bushwaking at times and trying to stay on the trail. finished up with a loop on the road that is part of run course.
legs were great. easy effort with a lot of climbing for time and distance.
Thursday Apr 29, 2010 #
Note
slept:7.0
11-6am (mtn time). pretty good sleep. not the best. AC in room is not working today. hoping to ride long today before the wind gets gnar.
7 AM
Running (recovery) 32:43 [2] 4.02 mi (8:08 / mi) +509ft 7:16 / mi
shoes: Nike Lunar Elite +
early morning shake out run with beth at her pace. just cruised through donwtown SG. felt pretty good. nice cool morning.
9 AM
Cycling-Road (Endurance) 2:16:41 [3] 32.8 mi (14.4 mph) +2018ft
ahr:121 max:151
shitshow... for the most part.
we rode from hotel and the a lap of the bike course. strong winds. 15-20 sustained, and gust up to 30+. not fun.... and run course is brutal. i was woking hard to go 12 mph!
finished a loop of the run course and then headed out to sand canyon solo... into more wind. relentless. finally turned around at the 90 min mark and my avg speed, with some fast descneding was 12.5 mph.
rallied a bit and ended up getting 2:15. i felt ok on the bike but mentally was over this ride 30 min in.
doing work!
we rode from hotel and the a lap of the bike course. strong winds. 15-20 sustained, and gust up to 30+. not fun.... and run course is brutal. i was woking hard to go 12 mph!
finished a loop of the run course and then headed out to sand canyon solo... into more wind. relentless. finally turned around at the 90 min mark and my avg speed, with some fast descneding was 12.5 mph.
rallied a bit and ended up getting 2:15. i felt ok on the bike but mentally was over this ride 30 min in.
doing work!
4 PM
Cycling-MTB (FUN!) 50:51 [3] 8.64 mi (10.2 mph) +702ft
ahr:122 max:164
this made my day... didn't plan on this ride but we got home from the expo and beth wanted to nap so i charged it. drove to trailhead and was the only one there.
one of the coolest places i have ever ridden. sick flowy in singletrack. i didn't have a lot of time or i would have done more. i am going back before we leave.... for sure!
i have a bunch of photos i will post..... would love to ride it with some homeys!
one of the coolest places i have ever ridden. sick flowy in singletrack. i didn't have a lot of time or i would have done more. i am going back before we leave.... for sure!
i have a bunch of photos i will post..... would love to ride it with some homeys!
Wednesday Apr 28, 2010 #
Note
slept:7.5 weight:133.6lbs
woke up to before alarm and heard the rain. not bummed. i want to keep today mellow and have some things to do before rolling out to UTAH this afternoon. so stoked for trip. i tried to sleep more but was wide awake.
8 AM
Running (Endurance) 1:01:05 [3] 7.83 mi (7:48 / mi) +1324ft 6:43 / mi
shoes: Asics - Nimbus 10
no hrm. headed out in some light drizzle but it only lasted for 10 minutes.
i wanted to charge some hills today and did. another solid loop in encinitas ranch. this will be a good one to repeat and see how fast i can knock it out when i get to that point.
good effort and legs.
i wanted to charge some hills today and did. another solid loop in encinitas ranch. this will be a good one to repeat and see how fast i can knock it out when i get to that point.
good effort and legs.
11 AM
Cycling-Road (recovery) 1:21:00 [3] 20.41 mi (15.1 mph) +1391ft
ahr:131 max:160
i didn't think i was going to get a chance to ride today because of the early rain. after the run i finished up everything i needed to do and was ready to roll. it was pretty windy so i stayed inland and just wanted 60-90 minutes and to keep it mellow.
just out and back on el camino with a good amount of climbing for the time/distacne. good windy day route. let were AWESOME!
just out and back on el camino with a good amount of climbing for the time/distacne. good windy day route. let were AWESOME!
Tuesday Apr 27, 2010 #
Note
slept:8.0
930-530. could have stayed in bed longer for sure... but had a busy day ahead.
7 AM
Cycling-Road (Endurance) 2:18:21 [3] 33.43 mi (14.5 mph) +3205ft
ahr:132 max:160
rolled out this morning in some fog and drizzle. not very motivating. the plan for riding this week is to just keep it mellow... not intensity or intervals.
so i headed out for san elijo to get in some aerobic climbing and looped back through carlsbad. a very good loop and quality climbing for distance and time.
i felt ok. no snap. i need to be careful with the intensity and know that even that i may feel ok the last 2 weeks of racing (SO/whiskey) were f'n HARD and took a lot out of me.
so i headed out for san elijo to get in some aerobic climbing and looped back through carlsbad. a very good loop and quality climbing for distance and time.
i felt ok. no snap. i need to be careful with the intensity and know that even that i may feel ok the last 2 weeks of racing (SO/whiskey) were f'n HARD and took a lot out of me.
9 AM
Running (Endurance) 30:44 [3] 4.18 mi (7:21 / mi) +166ft 7:05 / mi
shoes: Asics - Nimbus 10
no hrm and 10 minutes after ride. so i guess it would be called a t-run!
this wasn't the plan but i got an email with a meeting i had to go to in the afternoon and wanted to back up yesterdays run with a "shakeout" run.
i felt pretty good and the miles flew by. stoked.
from a time and motivation perspective running off the bike is a good idea... and it has nothing with wanting to do triathlon. it's just easier because the legs are warm and loose and knocking it out is easy on the mind as opposed to getting to motivated to run on tired legs later in the day... and it makes you tough!
more to come.
this wasn't the plan but i got an email with a meeting i had to go to in the afternoon and wanted to back up yesterdays run with a "shakeout" run.
i felt pretty good and the miles flew by. stoked.
from a time and motivation perspective running off the bike is a good idea... and it has nothing with wanting to do triathlon. it's just easier because the legs are warm and loose and knocking it out is easy on the mind as opposed to getting to motivated to run on tired legs later in the day... and it makes you tough!
more to come.
12 PM
Strength/Core (home) 15:00 [3]
knocked this out between some work and before heading to meeting.
3 rounds:
100 crunches on ball
30 back ext
20 push ups
20 pull ups w/trx
+ foam roller
3 rounds:
100 crunches on ball
30 back ext
20 push ups
20 pull ups w/trx
+ foam roller
4 PM
Cycling-Road (Recovery) 1:15:36 [2] 19.29 mi (15.3 mph) +692ft
EZ recovery (taper) spin with beth. wasn't feeling this when i got home from work. the weather was crappy... cool, cloudy, windy... but she need to knock out and hour spin so i helped to get her motivated. just a spin up the coast. legs felt good.
Monday Apr 26, 2010 #
Note
slept:8.0 weight:133.6lbs
pretty good sleep after long drive home. it's going to be a busy week. working from home and trying to get most of stuff i need to utah trip... and some riding/running.
8 AM
Running (Endurance) 1:21:34 [3] 10.87 mi (7:30 / mi) +1402ft 6:41 / mi
shoes: Nike Lunar Elite +
no HRM.
good run this morning. plan was to run long today (10 miles) but bag it if i wasn't feeling it.... but i was feeling good. legs were a little tight out of bed but started loosening up throughout the morning and after breakie
ran a loop in encinitas ranch that i thought would be around 10 miles and it was a bit long. felt quick today and better the longer i went.
90 min run is the next goal.
good run this morning. plan was to run long today (10 miles) but bag it if i wasn't feeling it.... but i was feeling good. legs were a little tight out of bed but started loosening up throughout the morning and after breakie
ran a loop in encinitas ranch that i thought would be around 10 miles and it was a bit long. felt quick today and better the longer i went.
90 min run is the next goal.
3 PM
Cycling-Road (Recovery) 1:40:41 [2] 27.71 mi (16.5 mph) +1345ft
ahr:133 max:157
afternoon spin after a lot of running around/packing.
just wanted to spin the legs out. rode up to UCSD and back. felt GREAT. weird. i don't know why i always feel great on the bike after running early. i was feeling good and was thinking of riding longer but played it smart. going to ride big tomorrow.
just wanted to spin the legs out. rode up to UCSD and back. felt GREAT. weird. i don't know why i always feel great on the bike after running early. i was feeling good and was thinking of riding longer but played it smart. going to ride big tomorrow.
C • thought 11
Sunday Apr 25, 2010 #
Note
slept:9.0
great beer and food induced coma! up at 6am no alarm. planning on a mellow ride today out and granite basin before nailing it for home.
8 AM
Cycling-MTB (Recovery) 1:07:00 [3] 8.08 mi (7.2 mph) +1033ft
toby and i headed out to granite basin after cleaning up cabin and some bk#1 slater style. trails were close and we found them pretty quick and some maps. did a solid loop of super fun single track but a little more climbing than either of us wanted.... but the descents were sick! super fast, buffed out... just what mtb'n is all about. some tough near the end with some HAB's.
stoked to get out and spin the legs out before driving home.
i am pretty sure i will be heading back next year!
stoked to get out and spin the legs out before driving home.
i am pretty sure i will be heading back next year!
Saturday Apr 24, 2010 #
Event: Whiskey 50 Off Road
Note
slept:7.0
good dinner last night and OK night of sleep. woke up every hour on the hour and but solid inbetween. dry/heater air kills me! it's cold outside.. 39!
time for Whiskey... we taking SHOTS...
http://www.youtube.com/watch?v=vC--NX8252c
time for Whiskey... we taking SHOTS...
http://www.youtube.com/watch?v=vC--NX8252c
6 AM
Cycling-MTB warm up/down (warm up) 27:26 [3] 4.14 mi (9.1 mph) +528ft
ahr:119 max:161
headed out at 645 with ryan and got in solid warm ups on the streets near the race start. wasn't as cool as expected. stoked and ready to race.
7 AM
Cycling-MTB race (race) 3:44:00 [5] 46.98 mi (12.6 mph) +6217ft
ahr:168 max:191
another hard race but a fun one for sure.
the race started out pretty fast up the initial road ride and an ok start i was able to bridge back up to the back end of the front group before we hit the fire road. the group split then and then lead pack (top 10) got away. i worked hard once we hit the single track climbing.
that trails were sick. perfect single track... tacky. so fun. i was riding well and making some passes. I saw brent (who later told me he was in 12th at the time) with two guys on his wheel a little bit a head of me. so i hammered to bridge and was making good progress until i went of course. it was fault.
i was hammering a short fireroad section between single track climbs and totally missed a turn. before somebody yelled at me about 10 guys went by... the race was tight to say the least.
got back on the single track climb and just kind of sat in and made passes where i could and then it was time to descend. the descent was rad and maybe some of the most fun stuff i have ever ridden. so rad. i didn't see anybody ahead or behind me the whole descent.
the rest of the race was kind uneventful. the long out and back (12 miles each way was definitely hard. 12 miles descending only to flip and climb 14 back. hard but able to work really hard thanks hanging on brent's wheel for 75% of the way back up until i couldn't hang anymore. he was killing it.
ended the race riding strong and making some passes and got passes by one dude on the final descent when i had a pretty good crash.
at the end of the race i was smashed! the hard riding and altitude definitely did some damage. very satisfying effort.
overall a pretty rad day on the bike and solid effort. my only goal heading in was to go hard and try to break 4 hours. mission accomplished on both fronts. i think 3:30 is attainable for me on this course now that i know what's out there.... and if i could deal with the altitude.
good chance i will be back next year....
the race started out pretty fast up the initial road ride and an ok start i was able to bridge back up to the back end of the front group before we hit the fire road. the group split then and then lead pack (top 10) got away. i worked hard once we hit the single track climbing.
that trails were sick. perfect single track... tacky. so fun. i was riding well and making some passes. I saw brent (who later told me he was in 12th at the time) with two guys on his wheel a little bit a head of me. so i hammered to bridge and was making good progress until i went of course. it was fault.
i was hammering a short fireroad section between single track climbs and totally missed a turn. before somebody yelled at me about 10 guys went by... the race was tight to say the least.
got back on the single track climb and just kind of sat in and made passes where i could and then it was time to descend. the descent was rad and maybe some of the most fun stuff i have ever ridden. so rad. i didn't see anybody ahead or behind me the whole descent.
the rest of the race was kind uneventful. the long out and back (12 miles each way was definitely hard. 12 miles descending only to flip and climb 14 back. hard but able to work really hard thanks hanging on brent's wheel for 75% of the way back up until i couldn't hang anymore. he was killing it.
ended the race riding strong and making some passes and got passes by one dude on the final descent when i had a pretty good crash.
at the end of the race i was smashed! the hard riding and altitude definitely did some damage. very satisfying effort.
overall a pretty rad day on the bike and solid effort. my only goal heading in was to go hard and try to break 4 hours. mission accomplished on both fronts. i think 3:30 is attainable for me on this course now that i know what's out there.... and if i could deal with the altitude.
good chance i will be back next year....
Friday Apr 23, 2010 #
Note
slept:8.0
great night of sleep. long drive to AZ yesterday but made good time. tom had epic dinner weighting for use. grilled pork chops, pots, and peas... and some west coast IPA's. hit the spot.
beuatiful clear morning hear. 52 and clear. it's 32 and cloudy in prescott right now. we will be starting 15 minutes from now this time tomorrow. gonna be a cold one.
gonna go for a quick run out of toms door and then head the mcdowell mtn park for some fun, mellow riding before hitting the road to the frozen tundra.. prescott!
beuatiful clear morning hear. 52 and clear. it's 32 and cloudy in prescott right now. we will be starting 15 minutes from now this time tomorrow. gonna be a cold one.
gonna go for a quick run out of toms door and then head the mcdowell mtn park for some fun, mellow riding before hitting the road to the frozen tundra.. prescott!
8 AM
Running (trail run) 1:00:26 [3] 7.5 mi (8:03 / mi) +829ft 7:18 / mi
shoes: Stoltz - 1
this run is why i started running again...
decided to just have fun this weekend and kill it training wise. last week was all about the race... this weekend is all about trails, friends, and fun.
headed out from tom's house with a plan for 30 minutes on the sick single track 200 yards from his house. after 15 minutes out just kept going.... then 20 mins past... and just kept going. turned around at 30 minutes and headed back. just tons of sick flowing single track. no hrm or ipod. so fun.
decided to just have fun this weekend and kill it training wise. last week was all about the race... this weekend is all about trails, friends, and fun.
headed out from tom's house with a plan for 30 minutes on the sick single track 200 yards from his house. after 15 minutes out just kept going.... then 20 mins past... and just kept going. turned around at 30 minutes and headed back. just tons of sick flowing single track. no hrm or ipod. so fun.
11 AM
Cycling-MTB (Endurance/Recovery) 1:12:37 [3] 12.46 mi (10.3 mph) +978ft
ahr:137 max:169
after the run and breakkie... and before driving up to prescott.
headed out the mcdowell mtn park with toby and tom. good times. just cruised the long loop. so fun and mellow. legs were feeling good. threw down a couple of efforts to blow out the legs. surprised the the snap i had today. looking forward to racing tomorrow.... i hope it's not too cold.
headed out the mcdowell mtn park with toby and tom. good times. just cruised the long loop. so fun and mellow. legs were feeling good. threw down a couple of efforts to blow out the legs. surprised the the snap i had today. looking forward to racing tomorrow.... i hope it's not too cold.
C • AZ 1
Thursday Apr 22, 2010 #
Note
slept:8.5
9-530. a good one. this weather sucks. i want to ride my bike.
6 AM
Running (Endurance) 32:14 [3] 4.12 mi (7:49 / mi) +174ft 7:31 / mi
ahr:151 max:170 shoes: Nike Lunar Elite +
early shake out run. i was planning on hitting the treadmill buy just as i was heading out the door for the Y the clouds were breaking. so i just charged out side and kept it super mellow. ran down through encinitas and back.
legs were definitely feeling massage yesterday. glad i got out the door.
legs were definitely feeling massage yesterday. glad i got out the door.
8 AM
Cycling-CX (Endurance/Recovery) 1:24:11 [3] 21.6 mi (15.4 mph) +764ft
ahr:130 max:156
had plans to get on trainer but the sun was out and streets were drying. headed out on cross bike about 30 min post run to spin out legs. i want to keep today mellow and was stoked to be outside.
legs felt good the the weather held off. stoked to get this in before a long drive out to AZ later today.
legs felt good the the weather held off. stoked to get this in before a long drive out to AZ later today.
Wednesday Apr 21, 2010 #
Note
slept:7.0
not a great night of sleep. up unitl 10 watching the pads... win again then woke up at 3 and had trouble getting back to sleep.
weather is going to be tricky the next couple of days. heading out to ride early... hoping to stay dry.
**** edit.... opened garage and it was drizzling... heading to Y for tready & strength session.
weather is going to be tricky the next couple of days. heading out to ride early... hoping to stay dry.
**** edit.... opened garage and it was drizzling... heading to Y for tready & strength session.
6 AM
Running (Endurance) 1:07:19 [3] 8.76 mi (7:41 / mi) +1101ft 6:52 / mi
ahr:153 max:168 shoes: Asics - Nimbus 10
back and forth on what to do all morning. decided to run outside and 1 minute in it started pouring. went back inside and grabbed my stuff for gym and when i walked back outside the sky was clearing.... decided to stay of the treadmill and charge the trails in encinitas ranch.
stoked i did. great run. mellow and rolling. ran through some rain and rainbows. i had originally planned on just running 6 miles/45 minutes today but i felt good and took advantage.
the weather is going nuts for the next couple of days so i am just going to do what i can. i would like to get out for a spin this afternoon before massage but not sure if that will happen.
stoked i did. great run. mellow and rolling. ran through some rain and rainbows. i had originally planned on just running 6 miles/45 minutes today but i felt good and took advantage.
the weather is going nuts for the next couple of days so i am just going to do what i can. i would like to get out for a spin this afternoon before massage but not sure if that will happen.
Strength/Core (home) 15:00 [3]
quick session right after run.
2 rounds of:
50 knee raises w/TRX
20 pull ups w/TRX
100 crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball
+ foam roller
2 rounds of:
50 knee raises w/TRX
20 pull ups w/TRX
100 crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball
+ foam roller
3 PM
Running (Endurance) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Lunar Elite +
it was raining on my way home so i hit the YMCA for some more "bonus" miles. I had planned to start building my long after the whiskey 50 but this crazy weather and the way my legs are feeling made me charge it. this is how my wednesdays will be over the next month. double runs. building the morning run and then and EZ 30-45 minutes in the afternoon.
hit the mill.
.5 mile @ 8min/mile pace
1 mile @ 7:30
1 mile @ 7:14
1 mile @ 7:04
.5 mile @ 8min/mile pace
EZ... felt better the faster the pace got but did not want to go below 7 min/mile pace.
hit the mill.
.5 mile @ 8min/mile pace
1 mile @ 7:30
1 mile @ 7:14
1 mile @ 7:04
.5 mile @ 8min/mile pace
EZ... felt better the faster the pace got but did not want to go below 7 min/mile pace.
4 PM
Cycling-CX (Recovery) 35:29 [2] 8.78 mi (14.8 mph) +240ft
the sun was blazing when i came out of Y, gnarly weather day. changing every 15 minutes.
jumped on the CX bike and just cruised up through leucadia, down to encinitas, and then home. Mellow. just spinning out the legs after a big day of running.
jumped on the CX bike and just cruised up through leucadia, down to encinitas, and then home. Mellow. just spinning out the legs after a big day of running.
5 PM
Note
Massage with Julie. gnarly. she is awesome and worked me. just what i needed.
even with the crap weather i was able to get in a very solid day of training. i am really stoked i decided to start running again. my body is responding well and it provided a good balance to the riding. a lot of options. can't wait to start some serious trail runs in may!
even with the crap weather i was able to get in a very solid day of training. i am really stoked i decided to start running again. my body is responding well and it provided a good balance to the riding. a lot of options. can't wait to start some serious trail runs in may!
Tuesday Apr 20, 2010 #
Note
slept:7.25
had plans to be in bed by 9 but heath bell blew the save and pads went to extra innings.... had to stay up and watch the pads win it in the 10th.
6 AM
Cycling-MTB (Intervals) 2:09:16 [3] 22.24 mi (10.3 mph) +2664ft
ahr:137 max:175
on the bike before 6 this morning to knock out an interval workout on the trails.
Warm up + 4x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
solid ride but nothing spectacular. legs felt good, no soreness, just a little flat. i think there is still some carry over from the super intense effort at sea otter. i remember last year that the race absolutely blasted me and took more time to recover from than i anticipated.
going to play it safe for the rest of the week and keep everything else pretty mellow.
Warm up + 4x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
solid ride but nothing spectacular. legs felt good, no soreness, just a little flat. i think there is still some carry over from the super intense effort at sea otter. i remember last year that the race absolutely blasted me and took more time to recover from than i anticipated.
going to play it safe for the rest of the week and keep everything else pretty mellow.
11 AM
Running (Endurance/Recovery) 30:00 [3] 4.12 mi (7:17 / mi) +426ft 6:38 / mi
shoes: Nike Lunar Elite +
EZ run at lunch. after an "ok" ride this morning i wasn't sure how i would feel on this run but it was good. i wanted to back up yesterdays run with a mellow 30 minutes to shake out the legs and to see how i would feel. it's all good... not niggles and legs are feeling stronger each run.
12 PM
Strength/Core (work gym) 15:00 [2]
quick session after run.
2 rounds of:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
2 rounds of:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
Monday Apr 19, 2010 #
Note
slept:8.75 weight:133.2lbs
perfect sunday sleep. 830-520. in bed early like an old man should be.
gonna keep today mellow with some riding/running/strength work. should be a good one.
gonna keep today mellow with some riding/running/strength work. should be a good one.
6 AM
Cycling-Road (recovery) 2:06:21 [2] 32.7 mi (15.5 mph) +1522ft
ahr:131 max:157
felt great this morning... good eating and good sleep yesterday/last night.
nice and warm. just rode down to UCSD and back. standard recovery ride.
nice and warm. just rode down to UCSD and back. standard recovery ride.
11 AM
Running (Endurance) 1:00:00 [3] 8.29 mi (7:14 / mi) +1482ft 6:11 / mi
ahr:159 max:178 shoes: Nike Lunar Elite +
great run. i had planned on running long(er) today and i am really glad i decided to not run yesterday and kept this mornings ride super mellow. i wanted to do this run after work but an afternoon meeting got scheduled so i knocked it out at lunch. slammed a banana with some almond butter 30 min before.
i couldn't be happier with how this went. i had good energy and NO fade throughout the run. i was kind or expecting the last couple of miles to be kind of tough, but they weren't. i definitely could have went longer.... but need to patient.
will shoot for 10 miler next week.
i couldn't be happier with how this went. i had good energy and NO fade throughout the run. i was kind or expecting the last couple of miles to be kind of tough, but they weren't. i definitely could have went longer.... but need to patient.
will shoot for 10 miler next week.
Sunday Apr 18, 2010 #
Note
slept:7.25 weight:133.2lbs
pretty good sleep, not the best. long day on the road yesterday but overall i am feeling pretty good. heading out for a mellow, long road ride this AM.
8 AM
Cycling-Road (Endurance-Recovery) 4:34:08 [3] 72.57 mi (15.9 mph) +3904ft
ahr:131 max:174
great ending to an awesome week. so stoked with the race on friday, fun riding/running on saturday and this ride was just what i needed. mellow pace and good company. rode with beth, luke, katya, andy, and courtenay.
fun loop. sat in a lot, took some pulls and only really worked hard up old castle climb. felt like crap first and then progressively started to feel awesome. ended the ride feeling like i could have rode for a couple more hours... easy.
came home, lounged at the pool and jacuzzi with beth and then cleaned the bikes.... now it's time to relax and enjoy some sunday beers.
fun loop. sat in a lot, took some pulls and only really worked hard up old castle climb. felt like crap first and then progressively started to feel awesome. ended the ride feeling like i could have rode for a couple more hours... easy.
came home, lounged at the pool and jacuzzi with beth and then cleaned the bikes.... now it's time to relax and enjoy some sunday beers.
Saturday Apr 17, 2010 #
Note
slept:6.5
up late taking down some celabratory Ranger IPA with weeger and trevor... good times. wired from the later race, donkey crack, and fein.
8 AM
Running (Endurance) 31:57 [3] 4.06 mi (7:52 / mi) +163ft 7:35 / mi
shoes: Stoltz - 1
No HRM. All mellow
killer morning trail run with trevor. fetl pretty good considering effort yesterday. fun with trevor again. it's been too long.
he ran a bit longer and i definitely felt good enought to keep going but i turned back after 2 miles and just cruised back to the house to eat.
killer morning trail run with trevor. fetl pretty good considering effort yesterday. fun with trevor again. it's been too long.
he ran a bit longer and i definitely felt good enought to keep going but i turned back after 2 miles and just cruised back to the house to eat.
9 AM
Cycling-MTB (Endurance/Recovery) 2:19:40 [3] 25.92 mi (11.1 mph) +1988ft
ahr:120 max:151
headed out about 30 min post run after food. the plan was to just ride some fun, mellow singletrack. had to climb a bit to get there and my legs did not like that. took me about an hour to really start to loosen. definitely felt better on the run than the start of this ride.
after an hour started to feel ok and then we some AWESOME singletrack. that area is a gold mine for mountain biking and trail running. love it.
we had epic weather all weekend too... another day in the 70's and not in a cloud in the sky.
hit the road for home after ride.
after an hour started to feel ok and then we some AWESOME singletrack. that area is a gold mine for mountain biking and trail running. love it.
we had epic weather all weekend too... another day in the 70's and not in a cloud in the sky.
hit the road for home after ride.
Friday Apr 16, 2010 #
Note
slept:8.25 weight:134lbs
1030-645. good sleep. rested. eat, ez spin, ez, rest, warm-up, race, cool down. big day!
8 AM
Cycling-MTB (Recovery/shake out) 54:08 [1] 10.81 mi (12.0 mph) +262ft
ahr:108 max:143
hit the road on the mtb this morning with ryan after bk#1. good shake out and mega mellow. just flushing out the legs. great weather.
it's on!
it's on!
1 PM
Cycling-MTB warm up/down (race warm up) 46:20 [3] 8.33 mi (10.8 mph) +1037ft
ahr:138 max:178
very good warm up proving more is better for me when it comes bike race warm up.
road from trevors grandma's house to race venue and up a steep ass climb. then did some pick ups on race track before getting on the line. i was able to get the HR up. good sign.
road from trevors grandma's house to race venue and up a steep ass climb. then did some pick ups on race track before getting on the line. i was able to get the HR up. good sign.
2 PM
Cycling-MTB race (sea otter) 2:44:58 [5] 38.2 mi (13.9 mph) +4803ft
ahr:180 max:204
very good race for me. felt great on the starting line and ready to go... and play it smart. it's a long, hard race.
stayed in the pack on the road and just tried to be smart. i knew ty kady was the man to watch out there (been killing it all year) so i just shadowed him. he made a move right before we hit the door and i followed.
I was in the top 10 hitting the first climbs and them moved up a couple of spots during the climbs and held my ground before first single track. i was feeling good and racing well. i ended up trading 5th and 6th place back and forth with Jason Rusnack. he was riding strong and we were battling but at the same time working together trying to get up to the leaders.
by the end of lap 1 griffith worked his way back up to us and we all started the 2nd lap together in 5th-6th-7th. when we hit the climbs again i got a bit of a gap on the initial climbs and got away. i charged the fireroad downhills and maybe went the fastest i ever have on my mtb on the dirt... 42.8 mph. even though i was going for it griffith was able to close the gap to me and we hit the single track together.
for the next 30-40 minutes we battled... trying to crack each other. it was some of the hardest (and most fun) racing i have ever done. i mean we were almost 2 hours into a race and still going ballistic attacking each other... RAD!
i was sitting on griffith's wheel as we hit a flat single track section that led us to a little mud pit. he took a bad line and had to unclip and i got around him and the hammered up a single track... and got away! stoked. i kept on hammering and saw and tracked down the 3rd place guy. it was wes.. another cool guy who regularly hands me beatdowns when we race. we chatted for a second and then I went by knowing that if i wanted to hang on to 3rd i had to make a move over the next series of climbs.
i got a solid gap as i made the final right turn onto last series of fireroad climbs leading to the finish (or so i thought). I knew ty kady was leading but i had no idea who was in second. i decided to ride steady to hold onto 3rd and the rolled past a guy who immediately latched onto my wheel. I then realized he was the 2nd place guy... so i was know in 2nd with him on my wheel. i wanted to sit up and make him take the lead but I know wes (4th place) is strong and i let up finishing 3rd may be in jeopardy. so i kept hammering.
eventually near the end of the final climbs he came around. i was pretty blown at this point and was trying to stay on his wheel. then we hit the final "new" section which i had never seen/ridden before. it was rough. freshly cut, super rough single track and grass with some super steep climbs. at one point is miss-shifted and dropped my chain and 2nd place got a way. i got the chain back on and hammered to the finish... super stoked to have finished 3rd in what is the hardest mountain bike race I have ever done.
i have done races longer and super hard 1.5-2hr XC races, but i have never worked that hard for so long.... it felt great.
i really love racing my bike and giving it EVERYTHING i have. i crossed the finished line completely shelled, shivering, and STOKED!
stayed in the pack on the road and just tried to be smart. i knew ty kady was the man to watch out there (been killing it all year) so i just shadowed him. he made a move right before we hit the door and i followed.
I was in the top 10 hitting the first climbs and them moved up a couple of spots during the climbs and held my ground before first single track. i was feeling good and racing well. i ended up trading 5th and 6th place back and forth with Jason Rusnack. he was riding strong and we were battling but at the same time working together trying to get up to the leaders.
by the end of lap 1 griffith worked his way back up to us and we all started the 2nd lap together in 5th-6th-7th. when we hit the climbs again i got a bit of a gap on the initial climbs and got away. i charged the fireroad downhills and maybe went the fastest i ever have on my mtb on the dirt... 42.8 mph. even though i was going for it griffith was able to close the gap to me and we hit the single track together.
for the next 30-40 minutes we battled... trying to crack each other. it was some of the hardest (and most fun) racing i have ever done. i mean we were almost 2 hours into a race and still going ballistic attacking each other... RAD!
i was sitting on griffith's wheel as we hit a flat single track section that led us to a little mud pit. he took a bad line and had to unclip and i got around him and the hammered up a single track... and got away! stoked. i kept on hammering and saw and tracked down the 3rd place guy. it was wes.. another cool guy who regularly hands me beatdowns when we race. we chatted for a second and then I went by knowing that if i wanted to hang on to 3rd i had to make a move over the next series of climbs.
i got a solid gap as i made the final right turn onto last series of fireroad climbs leading to the finish (or so i thought). I knew ty kady was leading but i had no idea who was in second. i decided to ride steady to hold onto 3rd and the rolled past a guy who immediately latched onto my wheel. I then realized he was the 2nd place guy... so i was know in 2nd with him on my wheel. i wanted to sit up and make him take the lead but I know wes (4th place) is strong and i let up finishing 3rd may be in jeopardy. so i kept hammering.
eventually near the end of the final climbs he came around. i was pretty blown at this point and was trying to stay on his wheel. then we hit the final "new" section which i had never seen/ridden before. it was rough. freshly cut, super rough single track and grass with some super steep climbs. at one point is miss-shifted and dropped my chain and 2nd place got a way. i got the chain back on and hammered to the finish... super stoked to have finished 3rd in what is the hardest mountain bike race I have ever done.
i have done races longer and super hard 1.5-2hr XC races, but i have never worked that hard for so long.... it felt great.
i really love racing my bike and giving it EVERYTHING i have. i crossed the finished line completely shelled, shivering, and STOKED!
5 PM
Cycling-MTB warm up/down (cool down) 27:18 [2] 5.92 mi (13.0 mph) +167ft
ahr:109 max:138
spin from race venue back to the house. mellow and cold. mostly downhill.
Thursday Apr 15, 2010 #
Event: Sea Otter Classic
Note
slept:7.0
up early to head up to monterey and then pre-ride.
2 PM
Cycling-MTB (pre-ride) 2:22:35 [3] 22.87 mi (9.6 mph) +3258ft
ahr:137 max:175
sea otter course pre-ride with weeger, trevor, dave, & jake. good times. i love this course. legs and body are feeling good. ready to race fore sure!
post ride awesome mexican dinner and a couple of beers. tomorrow is going to be fun. looking forward to racing more than i have in a while.
post ride awesome mexican dinner and a couple of beers. tomorrow is going to be fun. looking forward to racing more than i have in a while.
Wednesday Apr 14, 2010 #
Note
slept:7.25 weight:134.2lbs
not as much sleep as i wanted but i have some stuff to knock out at work today before i hit the road.
6 AM
Cycling-Road (Endurance) 2:21:47 [3] 38.13 mi (16.1 mph) +1608ft
ahr:132 max:157
i woke up this morning feeling pretty good and was stoked to get out on the bike. the plan was to just keep it mellow and that's what i did.
nice cool morning and the legs were feeling really good. EZ effort. i cruised my normal "hood" loop and then down to del mar and then home. it was definitely a day where i felt like i had a lot more in me.
looking forward to getting up north tomorrow.
nice cool morning and the legs were feeling really good. EZ effort. i cruised my normal "hood" loop and then down to del mar and then home. it was definitely a day where i felt like i had a lot more in me.
looking forward to getting up north tomorrow.
12 PM
Running (Endurance) 30:05 [3] 4.14 mi (7:16 / mi) +666ft 6:18 / mi
ahr:157 max:178 shoes: Asics - Nimbus 10
i was planning on running after work but some meetings got shifted around so i was able to knock this out at lunch.
just a mellow 30 min (15 out and back) on the "work" trail.
EZ effort.... HR was kind of high starting out. too much caffeine!!!
just a mellow 30 min (15 out and back) on the "work" trail.
EZ effort.... HR was kind of high starting out. too much caffeine!!!
Strength/Core (core/recovery) 10:00 [2]
hit the gym right after run.
core, stretching, & foam roller
core, stretching, & foam roller
Tuesday Apr 13, 2010 #
Note
slept:8.5 weight:135.4lbs
one of the best nights sleep i have gotten in a long time. in bed by 845, asleep before 9 and woke up to my alarm at 530.
big day.
big day.
6 AM
Cycling-Road (Intervals) 2:23:38 [4] 33.9 mi (14.2 mph) +2871ft
ahr:132 max:174
killer interval session. the plan was to do the same workout i did week on the mtb. since mtb is getting tuned for race i hit it on the road.
Warm up + 6x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
did the workout down at torrey pines. changed the intervals to 4x4 to use in the inside climb.
felt great through all for and then climbed the outside steady. then back to inside for 4 x 1min, and then knocked out the 30 sec intervals on the way home.
feeling good.
Warm up + 6x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
did the workout down at torrey pines. changed the intervals to 4x4 to use in the inside climb.
felt great through all for and then climbed the outside steady. then back to inside for 4 x 1min, and then knocked out the 30 sec intervals on the way home.
feeling good.
2 PM
Running (Endurance) 50:01 [3] 6.47 mi (7:44 / mi) +734ft 6:59 / mi
ahr:157 max:175 shoes: Stoltz - 1
Killer run with slater in San Elijo lagoon. i am sure i was holding him back! running continues to feel better and better. really happy with that.
mellow pace.
mellow pace.
4 PM
Cycling-Road (Recovery) 1:18:20 [2] 20.0 mi (15.3 mph) +561ft
ahr:128 max:154
great ending to a BIG day... and i felt awesome. headed up the coast for an EZ spin with beth. pretty strong headwind heading up but just kept spinning and the nailed it coming home.
no fatigue right now. the more i train the better i feel. looking forward to racing on friday!
no fatigue right now. the more i train the better i feel. looking forward to racing on friday!
Monday Apr 12, 2010 #
Note
slept:7.5
asleep by 10 up at 530 (beth's alarm).
long day yesterday. ride, airport trip, errands. raining hard all night. gym this morning and then afternoon spin.
* really bagged solid week last week... even with family in town. going to keep rolling with it. my body is handling the running better than expected. 5 runs last week (5 days in a rowm m-f). stoked to have no niggles starting up and have not felt ANY effects on the bike. my body likes running.
plan is to keep the running frequent and mellow. i would like to knock out an hour run next sunday... we'll see how the week plays with racing and riding up to sea otter.
long day yesterday. ride, airport trip, errands. raining hard all night. gym this morning and then afternoon spin.
* really bagged solid week last week... even with family in town. going to keep rolling with it. my body is handling the running better than expected. 5 runs last week (5 days in a rowm m-f). stoked to have no niggles starting up and have not felt ANY effects on the bike. my body likes running.
plan is to keep the running frequent and mellow. i would like to knock out an hour run next sunday... we'll see how the week plays with racing and riding up to sea otter.
6 AM
Running (treadmill) 45:00 [3] 6.33 mi (7:07 / mi)
ahr:156 max:174
another tready session on a rainy morning. felt good waking up this morning. glad i made decision to NOT run on sat/sun and just bank the miles i put in last week.
same session as last week but ran for 45 minutes.
started out a 8min/mile pace and descended ~15 seconds every .5 mile through 5 miles. all the way down to 6:00 pace. after mile finished up running at 7:30 pace.
mile 1 - 8:00 @ 145 bpm (avg)
mile 2 - 7:20 @ 154 bpm (avg)
mile 3 - 6:57 @ 158 bpm (avg)
mile 4 - 6:33 @ 162 bpm (avg)
mile 5 - 6:11 @ 168 bpm (avg)
mile 6 - 7:29 @ 155 bpm (avg)
last .33 cooldown at 7:30 min pace.
good session. i like running.
same session as last week but ran for 45 minutes.
started out a 8min/mile pace and descended ~15 seconds every .5 mile through 5 miles. all the way down to 6:00 pace. after mile finished up running at 7:30 pace.
mile 1 - 8:00 @ 145 bpm (avg)
mile 2 - 7:20 @ 154 bpm (avg)
mile 3 - 6:57 @ 158 bpm (avg)
mile 4 - 6:33 @ 162 bpm (avg)
mile 5 - 6:11 @ 168 bpm (avg)
mile 6 - 7:29 @ 155 bpm (avg)
last .33 cooldown at 7:30 min pace.
good session. i like running.
12 PM
Strength/Core (work gym) 20:00 [2]
quick session before lunch. keeping it mellow.
2 rounds of.
5min plank
100 crunches on ball
30 back ext on ball
20 push ups w/ feet on ball
myrtl
2 rounds of.
5min plank
100 crunches on ball
30 back ext on ball
20 push ups w/ feet on ball
myrtl
3 PM
Cycling-Road (Recovery) 1:27:37 [2] 23.66 mi (16.2 mph) +643ft
ahr:131 max:157
this ride almost didn't happen... but so glad it did. started raining on my way home, pouring, but stopped when i got home.
headed out up the coast... sun was blazing... light headwind going north, slight tailwind coming home. perfect.
legs felt great. could of, and wanted to hammer. great feeling. i hope if feel this way in the morning.
headed out up the coast... sun was blazing... light headwind going north, slight tailwind coming home. perfect.
legs felt great. could of, and wanted to hammer. great feeling. i hope if feel this way in the morning.
Sunday Apr 11, 2010 #
Note
slept:8.0
more sleep.... stayed out kind of late. mellow ride with beth today.
8 AM
Cycling-Road (Endurance-Recovery) 3:51:58 [3] 60.86 mi (15.7 mph) +1821ft
ahr:135 max:162
hit the roads for a mellow ride with beth this morning. plan was just cruise and to keep it as flat as possible. headed north, through base, and flipped it at campground. felt good the whole time heading north... then shitty/strong headwind the WHOLE way home. over it. by time we got off the base (around 3hrs in) i was mentally fried and just ready to be off my bike. didn't want to ride into the head wind any more.
body and legs felt good but was pretty fried by the time we got home. just one of those days.
time relax, bank the solid training i have put down the past couple of weeks and get ready to race next friday.
body and legs felt good but was pretty fried by the time we got home. just one of those days.
time relax, bank the solid training i have put down the past couple of weeks and get ready to race next friday.
Saturday Apr 10, 2010 #
Note
slept:8.0
8 more hours of good sleep. banking it. good times at stone last night. PTE on draft!
8 AM
Cycling-Road (Endurance) 4:16:48 [3] 70.2 mi (16.4 mph) +3389ft
ahr:135 max:184
good day on the road. got in a little warm up with weeger and then met up with beth and dan.
swami's-elfin loop-fairbanks ranch-coast.
weeger was riding strong and was killing my in FB ranch. made fore good efforts for sure.
swami's-elfin loop-fairbanks ranch-coast.
weeger was riding strong and was killing my in FB ranch. made fore good efforts for sure.
Friday Apr 9, 2010 #
Note
slept:8.5
GREAT SLEEP. 9-530.
good times, beers, and food last night with dan & erica. stoked to have "new" family in town. round 2 today... after some solid sessions... of course.
good times, beers, and food last night with dan & erica. stoked to have "new" family in town. round 2 today... after some solid sessions... of course.
6 AM
Cycling-Road (Intervals) 2:16:02 [4] 34.06 mi (15.0 mph) +3533ft
ahr:137 max:176
felt good this morning heading. i had planned on hitting torrey pines for the intervals but it was foggy and windy so i headed inland to san elijo.
Warm up + 3x(2' all-out race start effort into 8' LT effort), 5-8' rec between + easy + 4x30" sprints (road on way home) + cool down.
built into the intervals.
#1 - san elijo - solid effort and felt better as it went.
10:19, 1.66 miles, 591 ft of climbing
avg HR:161
Max HR: 169
Avg CAD: 69
#2 - twin oaks - starting feeling good.
10:31, 1.74 miles, 614 ft of climbing
avg HR:161
Max HR: 174
Avg CAD: 68
#3 - sand elijo - ripped it up.
10:09, 1.66 miles, 591 ft of climbing
avg HR:163
Max HR: 176
Avg CAD: 66
i really like the workout. I will definitely be doing a lot of hill repeats over the summer getting for park city. i would like to build up to 8 (4 each side). the most i have ever done is 6 and that was a long time ago.
i knocked out the 30 sec sprints during the rest of ride and each one felt progressively better. legs are good.
Warm up + 3x(2' all-out race start effort into 8' LT effort), 5-8' rec between + easy + 4x30" sprints (road on way home) + cool down.
built into the intervals.
#1 - san elijo - solid effort and felt better as it went.
10:19, 1.66 miles, 591 ft of climbing
avg HR:161
Max HR: 169
Avg CAD: 69
#2 - twin oaks - starting feeling good.
10:31, 1.74 miles, 614 ft of climbing
avg HR:161
Max HR: 174
Avg CAD: 68
#3 - sand elijo - ripped it up.
10:09, 1.66 miles, 591 ft of climbing
avg HR:163
Max HR: 176
Avg CAD: 66
i really like the workout. I will definitely be doing a lot of hill repeats over the summer getting for park city. i would like to build up to 8 (4 each side). the most i have ever done is 6 and that was a long time ago.
i knocked out the 30 sec sprints during the rest of ride and each one felt progressively better. legs are good.
12 PM
Running (Endurance) 43:37 [3] 6.01 mi (7:15 / mi) +977ft 6:17 / mi
ahr:160 max:172 shoes: Asics - Nimbus 10
Great run. decided to push the distance a bit today. was feeling good and will be taking tomorrow off of running and riding long.
5th day of running in a row and have felt progressively better each day. no niggles. loving it. great to get out at lunch for some miles and into the sun.
5th day of running in a row and have felt progressively better each day. no niggles. loving it. great to get out at lunch for some miles and into the sun.
1 PM
Strength/Core (work gym) 10:00 [3]
hit the gym right after run.
2 rounds of:
180 crunches on ball
30 back ext on ball
30 push ups on ball
+ foam roller.
2 rounds of:
180 crunches on ball
30 back ext on ball
30 push ups on ball
+ foam roller.
Thursday Apr 8, 2010 #
Note
slept:7.5 weight:134lbs
feeling pretty good after big day yesterday. on it early this morning for some climbing intervals on the mtb.
6 AM
Cycling-MTB (Endurance) 1:02:22 [3] 12.6 mi (12.1 mph) +1142ft
ahr:128 max:159
headed for the trails early and it was nice and warm.
the plan was for 8 x 10 min. legs were feeling good and about 40 minutes i started the first interval and as i was accelerating...BAM... torn sidewall. worse than VQ. put in a tube and hit the road and headed for home. tear was too bad to keep riding.
change of plans. recovery day on the bike.
kind of worried. 2nd torn sidewall on sworks tires in the last 3 weeks.
the plan was for 8 x 10 min. legs were feeling good and about 40 minutes i started the first interval and as i was accelerating...BAM... torn sidewall. worse than VQ. put in a tube and hit the road and headed for home. tear was too bad to keep riding.
change of plans. recovery day on the bike.
kind of worried. 2nd torn sidewall on sworks tires in the last 3 weeks.
7 AM
Cycling-Road (recovery) 1:05:49 [3] 17.88 mi (16.3 mph) +574ft
ahr:127 max:167
got home and switched up bikes. it was an awesome morning and i wanted to log some more time but there was no way i had time for intervals. just cruised up to del mar and back. legs are feeling good.
intervals tomorrow.
intervals tomorrow.
12 PM
Running (Endurance) 30:02 [3] 4.05 mi (7:25 / mi) +417ft 6:45 / mi
shoes: lunarglide 2 (gray)
No HRM. EZ lunch run. just cruising and keeping it mellow. out and back on ridge trail. could have/wanted to go longer... again. running is feeling good but don't need some stupid injury or niggle to creep in.
hit foam roller right after.
hit foam roller right after.
Wednesday Apr 7, 2010 #
Note
slept:8.0 weight:134.4lbs
945-545. no alarm. more good sleep. could have went to be earlier but the pads were in a close one... but they pulled it off. mellow miles this morning on the road bike.
6 AM
Cycling-Road (Endurance) 2:37:25 [3] 41.7 mi (15.9 mph) +3422ft
ahr:139 max:178
i really don't why... but i felt great again this morning. just feeling really good this week even with the addition of running. i wasn't sure how i would feel after yesterday's hard interval session and afternoon run.
it was go time from the minute i clipped in so i changed my route a bit and decided to charge double peak and get an idea of my speed/fitness right now. it was super warm and i was loving.
Double Peak (sign to parking lot):
21:58
3.61 miles, 1,198 ft of climbing
avg HR: 162
max HR: 178
avg CAD: 71
-the climb was going really well until i hit the gate on double peak... then hit some mega headwind. 20mph... like riding into a brick wall. last 4 minutes of climb were brutal. definitely affected time but this is good starting point. but the end of summer i want to get under 20 minutes.
i descended and road through RSF to El Camino del Norte and took another split. Good section for some tempo riding. no stopping.
El Camino del Norte (turn to stop sign)
13:45
3.37 miles, 279 ft. of climbing
avg HR: 146
max HR: 158
avg CAD: 79
- a lot of headwind. slow going.
i hit del dios and headed for the coast. one more split on my favorite section to hammer. another good spot for interval. no stopping.
RSF (S8 sign to stop sign):
9:32, 236 ft of climbing
2.96 miles
avg HR: 153
max HR: 168
avg CAD: 78
finished the ride feeling like a million bucks! so stoked. this is going to be a new standard route for me. really liked it with a lot of variety and good places to ride hard.
it was go time from the minute i clipped in so i changed my route a bit and decided to charge double peak and get an idea of my speed/fitness right now. it was super warm and i was loving.
Double Peak (sign to parking lot):
21:58
3.61 miles, 1,198 ft of climbing
avg HR: 162
max HR: 178
avg CAD: 71
-the climb was going really well until i hit the gate on double peak... then hit some mega headwind. 20mph... like riding into a brick wall. last 4 minutes of climb were brutal. definitely affected time but this is good starting point. but the end of summer i want to get under 20 minutes.
i descended and road through RSF to El Camino del Norte and took another split. Good section for some tempo riding. no stopping.
El Camino del Norte (turn to stop sign)
13:45
3.37 miles, 279 ft. of climbing
avg HR: 146
max HR: 158
avg CAD: 79
- a lot of headwind. slow going.
i hit del dios and headed for the coast. one more split on my favorite section to hammer. another good spot for interval. no stopping.
RSF (S8 sign to stop sign):
9:32, 236 ft of climbing
2.96 miles
avg HR: 153
max HR: 168
avg CAD: 78
finished the ride feeling like a million bucks! so stoked. this is going to be a new standard route for me. really liked it with a lot of variety and good places to ride hard.
12 PM
Strength/Core (work gym) 40:00 [3]
full of motivation today. knocked this session out at lunch.
3 rounds of:
5 min plank
100 various crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball
then myrtl
3 rounds of:
5 min plank
100 various crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball
then myrtl
4 PM
Running (Endurance) 30:58 [3] 4.0 mi (7:45 / mi) +500ft 6:55 / mi
shoes: Nike Lunar Elite +
No HRM.
hit san elijo on way home work. still had great energy and wanted to run more... longer... faster.... but played it safe. EZ 4 mile on the trails. baby steps.
hit san elijo on way home work. still had great energy and wanted to run more... longer... faster.... but played it safe. EZ 4 mile on the trails. baby steps.
5 PM
Cycling-Road (Recovery) 44:38 [2] 11.86 mi (15.9 mph) +328ft
ahr:136 max:155
right after getting home from run. just wanted to spin the legs out. ACTIVE RECOVERY. easy spin north on the coast into the wind and back with tail wind. awesome weather. legs feel GREAT.
I have no idea where this energy came from today.... still feeling great....
I have no idea where this energy came from today.... still feeling great....
Tuesday Apr 6, 2010 #
Note
slept:8.5
9-530. in bed before 9. great night of sleep!
6 AM
Cycling-MTB intervals (Intervals) 2:17:15 [4] 24.05 mi (10.5 mph) +3031ft
ahr:135 max:177
Sleep is good. felt great on the bike today. sleeping 8+ hours really makes a difference. need to make sleep a priority when i have hard workouts on tap.
i had a little tightness in the lower back when i got up this morning from the med ball workout yesterday. not going to repeat that workout next week with SO on friday.
same interval workout as last tuesday.
Warm up + 6x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
trails were in great condition after yesterdays rain and i nailed all the intervals... feeling strong and faster for sure. top end is coming!
last week i ended this ride pretty beat and today i was feeling really good an pushing the pace until i got home.
stoked that the addition for running isn't taking away from my riding... so far! still need to be careful.
i had a little tightness in the lower back when i got up this morning from the med ball workout yesterday. not going to repeat that workout next week with SO on friday.
same interval workout as last tuesday.
Warm up + 6x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
trails were in great condition after yesterdays rain and i nailed all the intervals... feeling strong and faster for sure. top end is coming!
last week i ended this ride pretty beat and today i was feeling really good an pushing the pace until i got home.
stoked that the addition for running isn't taking away from my riding... so far! still need to be careful.
4 PM
Running (Endurance) 56:17 [3] 6.54 mi (8:36 / mi) +185ft 8:23 / mi
ahr:148 max:165 shoes: Nike Lunar Elite +
killer run after work with beth and matt. beth was running mellow and matt is on the come back. so the pace was SUPER mellow and PERFECT. just what i need to be doing right now.
we ran in san elijo lagoon... which one of the main reasons i wanted to started running again. killer trails... right on the coast!
felt great the whole time.
hit pizza port after with matt and trevor. good times!
we ran in san elijo lagoon... which one of the main reasons i wanted to started running again. killer trails... right on the coast!
felt great the whole time.
hit pizza port after with matt and trevor. good times!
Monday Apr 5, 2010 #
Note
slept:8.0 weight:133.6lbs
didn't set alarm. in bed and asleep by 9:20. big weekend... and going to keep rolling. drizzling out right now. gonna hit the gym first thing this morning and then an EZ spin later... before beers and baseball!
6 AM
Running (treadmill) 40:00 [3] 5.63 mi (7:06 / mi)
ahr:151 max:174 shoes: lunar trainer
it was drizzling this morning so headed to the YMCA for this session. same tready workout as last week, just a mile longer. started out a 8min/mile pace and descended ~15 seconds every .5 mile through 5 miles. all the way down to 6:09 pace.
mile 1 - 8:01 @ 143 bpm (avg)
mile 2 - 7:11 @ 145 bpm (avg)
mile 3 - 6:56 @ 151 bpm (avg)
mile 4 - 6:32 @ 158 bpm (avg)
mile 5 - 6:14 @ 164 bpm (avg)
last .63 cooldown at 8 min pace.
another solid session on the treadmill and good morning for it. hoping to get out on the road later today to spin out the legs before the watching the pads game.
mile 1 - 8:01 @ 143 bpm (avg)
mile 2 - 7:11 @ 145 bpm (avg)
mile 3 - 6:56 @ 151 bpm (avg)
mile 4 - 6:32 @ 158 bpm (avg)
mile 5 - 6:14 @ 164 bpm (avg)
last .63 cooldown at 8 min pace.
another solid session on the treadmill and good morning for it. hoping to get out on the road later today to spin out the legs before the watching the pads game.
7 AM
Strength/Core (YMCA) 30:00 [3]
right after run.
3 rounds with 10lb med ball of:
20 med ball side throws (alternating sides)
10 overhead throws
10 squat/jump throws
then.
2 rounds of:
150 crunches on ball
30 back ext on ball
30 push ups with fee on ball.
then.
foam roller & stretching
3 rounds with 10lb med ball of:
20 med ball side throws (alternating sides)
10 overhead throws
10 squat/jump throws
then.
2 rounds of:
150 crunches on ball
30 back ext on ball
30 push ups with fee on ball.
then.
foam roller & stretching
12 PM
Cycling-Road (Recovery) 1:29:18 [2] 22.9 mi (15.4 mph) +889ft
ahr:130 max:160
got out of work in time to spin before watching the padres opening day game. legs were feeling the morning run a bit and i was trying to con beth into riding with me... but it's her recovery day... and she's "sticking" to the plan... i love it. big step for her.
my ride. headed south into a strong head wind then flipped it in del mar and head back through leucadia. legs loosened up quick and i felt good but made sure just to spin it out.
ride was going awesome then around 1:10 in it started sprinkling... and then pouring. some the heaviest rain i have ridden all year. couldn't help but laugh. got home soaked but the ride was good for the legs.
game time!
my ride. headed south into a strong head wind then flipped it in del mar and head back through leucadia. legs loosened up quick and i felt good but made sure just to spin it out.
ride was going awesome then around 1:10 in it started sprinkling... and then pouring. some the heaviest rain i have ridden all year. couldn't help but laugh. got home soaked but the ride was good for the legs.
game time!
Sunday Apr 4, 2010 #
Note
slept:7.5
1045-615. another fun night out... good eating... but kind of random. stomach is still kind of jacked from yesterday. bring the AC vinegar!
still deciding on ride plans to day... but it's going to be mellow for sure.
still deciding on ride plans to day... but it's going to be mellow for sure.
8 AM
Cycling-Road (Endurance) 5:20:00 [3] 81.0 mi (15.2 mph) +4613ft
ahr:126 max:162
we woke up this morning and decided to bag riding with "team dirk" they were dong a long henshaw loop of 115 miles. i was pretty tired and unmotivated but beth had a long, mellow (5hr) ride to get in.
we took our time and then got out the door. the first 2 hours were ok and we were keeping it super mellow through elfin and escondido... but then as we hit the climb at lake wohlford i started feeling good... really good. good moment. nailing the climb, HR low, and legs feeling great. mega sun... and just having fun.
the rest of the ride just flew by. good legs all day and the pace was mellow. just what i needed. really stoked with how the legs felt after yesterday's climb fest and the addition of running (4 x 30min runs) this week.
killer route:
http://connect.garmin.com/activity/28991911
the only bad part was heading back to the coast. solid headwind, but other than that another killer day on the bike with the wifey. good times.
we took our time and then got out the door. the first 2 hours were ok and we were keeping it super mellow through elfin and escondido... but then as we hit the climb at lake wohlford i started feeling good... really good. good moment. nailing the climb, HR low, and legs feeling great. mega sun... and just having fun.
the rest of the ride just flew by. good legs all day and the pace was mellow. just what i needed. really stoked with how the legs felt after yesterday's climb fest and the addition of running (4 x 30min runs) this week.
killer route:
http://connect.garmin.com/activity/28991911
the only bad part was heading back to the coast. solid headwind, but other than that another killer day on the bike with the wifey. good times.
Saturday Apr 3, 2010 #
Note
slept:6.5
1030-5. out a bit late for RU kick off party. could have definitely slept more. heading up to SA's for ride with ryan.
8 AM
Cycling-MTB (Endurance-Climbing ) 4:48:12 [3] 40.03 mi (8.3 mph) +7060ft
ahr:137 max:172
killer day on the bike. hit the SA's with weeger do check out the traverse course. with how busy we are going to be over the next month this is probably the last time i will get up there before the race on 5/8.
i had a pretty hard ride yesterday and another on tap for tomorrow so i wanted to stay pretty mellow and just climb. really glad we got out there the section of MD from motorway to 4 corners is a bitch. good to know when planning on how i want to attack traverse.
legs felt good all day and i felt the best after the 2.5 hour mark when we climbed from 4 corners to the peak.
then just some fun descending. i definitely have built the best base fitness i ever have on the bike. rides like this used to be epic and would take a lot out of me... now 4:45 and 7k of climbing is STANDARD! love it.
riding with team dirk... long and mellow.
i had a pretty hard ride yesterday and another on tap for tomorrow so i wanted to stay pretty mellow and just climb. really glad we got out there the section of MD from motorway to 4 corners is a bitch. good to know when planning on how i want to attack traverse.
legs felt good all day and i felt the best after the 2.5 hour mark when we climbed from 4 corners to the peak.
then just some fun descending. i definitely have built the best base fitness i ever have on the bike. rides like this used to be epic and would take a lot out of me... now 4:45 and 7k of climbing is STANDARD! love it.
riding with team dirk... long and mellow.
Friday Apr 2, 2010 #
Note
slept:7.0 weight:133.4lbs
10-5am. woke up with out alarm. still staying up late(r) for NO reason. feeling good... but morning ride is going to be cold.
6 AM
Cycling-Road (LT Intervals) 2:30:31 [4] 36.57 mi (14.6 mph) +4022ft
ahr:135 max:170
started out in the dark and cold this morning.. and then crashed at the stop light 3 minutes from my house. couldn't unclip. total rookie move. i was still asleep. scraped my knee a bit but caught myself so didn't hit the ground hard. just dumb.
then i head for san elijo and knocked it out.
Warm up + 3x(2' all-out race start effort into 8' LT effort), 5-8' rec between + easy + 4x30" sprints (road on way home) + cool down.
the 8 minute intervals we a little longer due the climbs i was using. 1 & 3 were up san elijo rd and #2 was twin oaks valley. good efforts and they took a lot out of me. kind of flat after that but finished the ride up with some solid climbing.
then i head for san elijo and knocked it out.
Warm up + 3x(2' all-out race start effort into 8' LT effort), 5-8' rec between + easy + 4x30" sprints (road on way home) + cool down.
the 8 minute intervals we a little longer due the climbs i was using. 1 & 3 were up san elijo rd and #2 was twin oaks valley. good efforts and they took a lot out of me. kind of flat after that but finished the ride up with some solid climbing.
12 PM
Running (Endurance) 30:02 [3] 4.23 mi (7:06 / mi) +100ft 6:57 / mi
ahr:157 max:175 shoes: Stoltz - 1
Lunch run. same as tuesday. PQ ridge trail. EZ out and back. i had thoughts of pushing run to 40 minutes decided to not be a jackass.
Effort felt EZ and pretty stoked with the pace and mile splits.
mile 1 - 7:11 @ 159
mile 2 - 6:59 @ 157
mile 3 - 7:01 @ 153
mile 4 - 6:59 @ 160
made conscious effort to slow down after mile 2 but it was still quick so i just went with it.
Effort felt EZ and pretty stoked with the pace and mile splits.
mile 1 - 7:11 @ 159
mile 2 - 6:59 @ 157
mile 3 - 7:01 @ 153
mile 4 - 6:59 @ 160
made conscious effort to slow down after mile 2 but it was still quick so i just went with it.
Thursday Apr 1, 2010 #
Note
slept:8.0
10-6am. woke up 3 when it started raining and knew the morning ride wasn't happening. not bummed. got some extra sleep. WFH this morning so going to head the gym for a bit and maybe squeeze in a ride before heading to afternoon meeting at Cisco.
7 AM
Running (treadmill) 30:00 [3] 4.15 mi (7:14 / mi)
shoes: lunar trainer
Knocked out some work and it was still raining so i headed over to the YMCA. hit the tready right off the bat.
started out at 8 min/mile pace and dropped the pace ~15 sec every half mile. dropped from 8 min pace to 6:27 pace by the time i hit 4 miles and then slowed down to get in 30 min.
felt better the quicker the pace got. tready workouts like this are key. i plan on getting in one a week or so. really helps with turnover and since i have not been running the past couple of months it will help me get back quicker. nice and controlled effort. easy.
walking cooldown no counted in workout time or distance.
started out at 8 min/mile pace and dropped the pace ~15 sec every half mile. dropped from 8 min pace to 6:27 pace by the time i hit 4 miles and then slowed down to get in 30 min.
felt better the quicker the pace got. tready workouts like this are key. i plan on getting in one a week or so. really helps with turnover and since i have not been running the past couple of months it will help me get back quicker. nice and controlled effort. easy.
walking cooldown no counted in workout time or distance.
8 AM
Strength/Core (YMCA) 20:00 [3]
right after run.
2 rounds of:
100 crunches on ball
30 back ext on ball
20 push ups w/ hands on bosu
15 tricep overhead ext sanding on bosu
30 (15 ea arm) dumbbell curl standing on bosu
15 lat shoulder raises standing on ball
then:
2 rounds of:
10 pull ups
10 dips
30 knee raises
2 rounds of:
100 crunches on ball
30 back ext on ball
20 push ups w/ hands on bosu
15 tricep overhead ext sanding on bosu
30 (15 ea arm) dumbbell curl standing on bosu
15 lat shoulder raises standing on ball
then:
2 rounds of:
10 pull ups
10 dips
30 knee raises
9 AM
Cycling-Road (recovery) 1:59:51 [3] 32.66 mi (16.4 mph) +1700ft
ahr:136 max:160
30 min after getting home from gym.
headed out under cloudy skies and wet roads, but no rain. after 30 minutes not a cloud in the sky. perfect!
legs felt incredible. today was supposed to be an interval day but with the rain and not having enough time i switched things up. recovery today and intervals tomorrow.
felt great the whole time. GOOD LEGS! wish i had more time to ride.... maybe after work if the meeting at Cisco ends early.
headed out under cloudy skies and wet roads, but no rain. after 30 minutes not a cloud in the sky. perfect!
legs felt incredible. today was supposed to be an interval day but with the rain and not having enough time i switched things up. recovery today and intervals tomorrow.
felt great the whole time. GOOD LEGS! wish i had more time to ride.... maybe after work if the meeting at Cisco ends early.