Training Log Archive: Grandpa JamesonIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
Note
slept:9.0
930-630. another good night of ZZZs
pretty sore from monday's strength session.
pretty sore from monday's strength session.
8 AM
Cycling-Road 2:49:08 [3] 51.21 mi (18.2 mph) +2943ft
couldn't ask for a better day. can't believe tomorrow is december 1st. love this weather.
the crew was in full force. elfin & reverse sprinters loop. even though i still have soreness from the gym the legs were good on the bike. took quite a bit time at the front and some solid tempo riding back on the coast.
the crew was in full force. elfin & reverse sprinters loop. even though i still have soreness from the gym the legs were good on the bike. took quite a bit time at the front and some solid tempo riding back on the coast.
4 PM
Running 35:00 [3] 4.5 mi (7:47 / mi) +400ft 7:10 / mi
shoes: Zoot Advantage WR
ez run in the ranch after an afternoon filled with con calls. getting it done.
Tuesday Nov 29, 2011 #
Note
slept:9.0
930-630. been a while since i have slept that soundly...
7 AM
Running (Longish) 1:17:11 [3] 10.26 mi (7:31 / mi) +744ft 7:02 / mi
shoes: Zoot Kapalani
first longish run (over an hour) since Kona. legs were kind of achy from hard strength sesh yesterday. kept it mellow and just ran the hills steady.
experimenting with placement of long run. need to knock them out during the week so I can race on the weekends (CX & road).
experimenting with placement of long run. need to knock them out during the week so I can race on the weekends (CX & road).
5 PM
Rowing 35:00 [4]
doing work! rallied for an afternoon session with pete after eating my face off.... a lot on the mind today....
definitely a hard session and such "good" work.
gnarly "cycling workout" from the concept 2 site.
http://www.concept2.com/us/training/crosstraining/...
Workout Details
Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
Row steadily for 8 minutes at moderate intensity with a 20 stroke burst of intensity at 4 minutes and 7 minutes.
Row easily for 2 minutes.
Row steadily for 7 minutes at moderate intensity with 20 stroke bursts at 2 min, 4 min and 6 minutes.
Row easily for 2 minutes.
Row steadily for 6 minutes at a slightly higher intensity with 10 stroke bursts every minute.
Row easy for 5 minutes to cool down.
Total time: 35 minutes
definitely a hard session and such "good" work.
gnarly "cycling workout" from the concept 2 site.
http://www.concept2.com/us/training/crosstraining/...
Workout Details
Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
Row steadily for 8 minutes at moderate intensity with a 20 stroke burst of intensity at 4 minutes and 7 minutes.
Row easily for 2 minutes.
Row steadily for 7 minutes at moderate intensity with 20 stroke bursts at 2 min, 4 min and 6 minutes.
Row easily for 2 minutes.
Row steadily for 6 minutes at a slightly higher intensity with 10 stroke bursts every minute.
Row easy for 5 minutes to cool down.
Total time: 35 minutes
Monday Nov 28, 2011 #
Note
slept:8.75
930-615.
day 1. back to a bit more of formal plan.... and getting back in the pool. Goal is 3 times a week until we go to chicago for the holidays.
day 1. back to a bit more of formal plan.... and getting back in the pool. Goal is 3 times a week until we go to chicago for the holidays.
7 AM
Swimming (solo sesh) 1:00:00 [3] 1.99 mi (30:09 / mi)
just a mellow session after not swimming in quite a while.
3500
300 swim
300 kick
300 pull
300 drill/swim
200 swim
200 kick
200 pull
200 drill/swim
10 x 50 swim
10 x 50 pull w/ paddles & band
500 pull w/ paddles
3500
300 swim
300 kick
300 pull
300 drill/swim
200 swim
200 kick
200 pull
200 drill/swim
10 x 50 swim
10 x 50 pull w/ paddles & band
500 pull w/ paddles
12 PM
Strength/Core (YMCA) 45:00 [5]
smashed myself. couldn't make it to RU today so bryan sent me some guidelines
3 rounds of each superset.
#1
10 squats (135 lbs)
30 weighted side bends (15 ea side) (35 lbs)
#2
10 good mornings (75 lbs)
20 weighted step ups (10 ea side) (15 lbs)
#3
6 hang cleans (95 lbs)
20 push ups
#4
10 deadlifts (95 lbs)
10 overhead tri ext (40 lbs)
#5
10 Split Jerk over head finish (r/l) (75 lbs)
30 rev crunch
#6
10 bentover row (70 lbs)
30 crunches on ball
#7
10 dips
30 hanging knee raises
3 rounds of each superset.
#1
10 squats (135 lbs)
30 weighted side bends (15 ea side) (35 lbs)
#2
10 good mornings (75 lbs)
20 weighted step ups (10 ea side) (15 lbs)
#3
6 hang cleans (95 lbs)
20 push ups
#4
10 deadlifts (95 lbs)
10 overhead tri ext (40 lbs)
#5
10 Split Jerk over head finish (r/l) (75 lbs)
30 rev crunch
#6
10 bentover row (70 lbs)
30 crunches on ball
#7
10 dips
30 hanging knee raises
4 PM
Running (yog) 31:20 [3] 4.25 mi (7:22 / mi) +200ft 7:03 / mi
shoes: Nike Lunar Elite +
after jog with pete. leucadia loop. good shake out for the legs after strength session earlier.
Sunday Nov 27, 2011 #
Note
slept:8.5
930-6...
CX District Champs today in Glendale.
CX District Champs today in Glendale.
Saturday Nov 26, 2011 #
Note
slept:9.0
930-630. slept in... no masters... don't think i will swim this week.... not missing it one bit.
9 AM
Cycling-Road 3:17:00 [3] 58.15 mi (17.7 mph) +3179ft
epic ride... perfect weather and good legs with beth, pete, katya, RV, & brett.
oside bike path to dirt road climb, up W Lilac, then up backside of twin oaks for the first time. rad, steep climbing.
probably went a little too hard with race tomorrow but was just having fun.
oside bike path to dirt road climb, up W Lilac, then up backside of twin oaks for the first time. rad, steep climbing.
probably went a little too hard with race tomorrow but was just having fun.
Friday Nov 25, 2011 #
Note
slept:7.5
11-630. good times last night out for thanksgiving. legs feeling the TT yesterday. mellow day today.
8 AM
Cycling-Road (active recovery) 2:08:00 [3] 37.11 mi (17.4 mph) +1322ft
post thanksgiving recovery spin with the crew in full force. awesome weather and having fun on bikes + a good long coffee stop.
4 PM
Running 42:43 [3] 6.22 mi (6:52 / mi) +206ft 6:40 / mi
shoes: Zoot Advantage WR
sunset run. ran down the coast to cardiff and then back on the cardiff trail. awesome run.
Thursday Nov 24, 2011 #
8 AM
Cycling-Road (warm up/cool down) 40:00 [3] 10.0 mi (15.0 mph)
warm up and cool down from the TT.
20 min on trainer.
5 min spin
5 min hard
5 min spin
5 min hard
spin to start/spin back from start/cool down on trainer
20 min on trainer.
5 min spin
5 min hard
5 min spin
5 min hard
spin to start/spin back from start/cool down on trainer
9 AM
Cycling-Road race (TT) 19:43 [5] 8.51 mi (25.9 mph) +331ft
holy crap... rode super hard... and loved it. all out effort.
official time: 19:43 (:43 seconds behind pete)
3rd place overall
avg pwr: 318
max pwr: 638
avg cadence: 85 rpm (stoked, been working on not mashing so much)
wheezing by the end. didn't hold back. could have had a better start.
official time: 19:43 (:43 seconds behind pete)
3rd place overall
avg pwr: 318
max pwr: 638
avg cadence: 85 rpm (stoked, been working on not mashing so much)
wheezing by the end. didn't hold back. could have had a better start.
3 PM
Running 29:30 [3] 4.25 mi (6:56 / mi) +200ft 6:39 / mi
shoes: Zoot Kapalani
quick run with pete before thanksgiving festivities.... another good one. pretty sure PR of our "30 minute" loop.
Wednesday Nov 23, 2011 #
Note
slept:8.5
915-545. up early for no reason. too late to get to pool....
8 AM
Cycling-Road (TT Bike) 2:14:05 [3] 40.03 mi (17.9 mph) +2218ft
got on the TT bike with the crew tomorrow. TT tomorrow so I wanted to test the new position. first ride on the TT bike since kona. new position feels way better... and legs are good. tomorrow should be a good learning experience.
Tuesday Nov 22, 2011 #
7 AM
Strength/Core (YMCA) 40:00 [3]
slept:8.0
didn't have time to run before a call. hit a quick session at the Y. not super heavy on the weight this week.
lunge matrix warm up
3 sets of everything
#1
10 squats
20 weighted side bends (ea side)
#2
10 deadlift
20 bar pull ups
#3
10 hang clean & jerk (split stance)
#4
10 overhead squats
12 barbell curls
20 weighed step ups
#5
10 good mornings
10 thrusters
lunge matrix warm up
3 sets of everything
#1
10 squats
20 weighted side bends (ea side)
#2
10 deadlift
20 bar pull ups
#3
10 hang clean & jerk (split stance)
#4
10 overhead squats
12 barbell curls
20 weighed step ups
#5
10 good mornings
10 thrusters
10 AM
Running hills 1:00:21 [3] 8.16 mi (7:24 / mi) +780ft 6:47 / mi
shoes: Zoot Kapalani
awesome run. definite shift in running lately. hilly route and worked all the ups.
5 PM
Rowing intervals 43:00 [4]
doing work! late sesh with pete at the champion factory.
5 min warm up
2 x 10 min steady w. 5 min reco
1 x 5 min steady
5 min c/d
5 min warm up
2 x 10 min steady w. 5 min reco
1 x 5 min steady
5 min c/d
Monday Nov 21, 2011 #
8 AM
Cycling-MTB 1:20:00 [3] 12.63 mi (9.5 mph) +994ft
fun times ripping the trail at McDowell Mtn park with beth... she was killing it. trails work the best i have ever ridden them after the rain last night.
4 PM
Running 38:00 [3] 4.9 mi (7:45 / mi) +510ft 7:04 / mi
shoes: Zoot Kapalani
quick run with pete right after driving back from AZ. much needed after long drive.
5 PM
Strength/Core (home sesh) 10:00 [3]
quick sesh at home after run.....
2 rounds:
20 push ups (feet on swiss ball)
100 crunches on ball
20 TRX rows
50 trx knee raises
2 rounds:
20 push ups (feet on swiss ball)
100 crunches on ball
20 TRX rows
50 trx knee raises
C • TRX 3
Sunday Nov 20, 2011 #
7 AM
Cycling-Road (active recovery) 1:48:00 [3] 30.71 mi (17.1 mph) +1161ft
mellow spin with beth up to Carefree before heading down to watch the race. good legs.
Saturday Nov 19, 2011 #
7 AM
Cycling-MTB 3:25:00 [3] 31.9 mi (9.3 mph) +2930ft
rolled out super early at the hawes mine trails with tom, treve, & jonathon. super fun. 99% single track and some technical skillz. my skillz need some work work for sure... a bit rusty.... but just a sick ride.
11 AM
Running (trail) 41:30 [3] 5.25 mi (7:54 / mi) +200ft 7:38 / mi
shoes: Zoot Advantage WR
mellow run wit tom on the trails right out his front door. one of my favorite places to run. felt good and wanted to keep going...
Friday Nov 18, 2011 #
Note
slept:8.5
930-6. would have slept later but up early to help beth find her phone. probably a good thing a lot to do before hitting the road for AZ.
7 AM
Running (shake out) 46:19 [3] 6.1 mi (7:36 / mi) +235ft 7:20 / mi
shoes: Zoot Ali'i 3.0
quick run down to cardiff on rail trail. just taking it easy. definitely feeling the heavy lifting from yesterday. glad I knocked this out early before the DOMS sets in.
9 AM
Cycling-Road (coffee spin) 1:36:00 [3] 27.85 mi (17.4 mph) +909ft
mellow spin with pete. rancho loop + cardiff coffee stop on the way home. getting stronger on the bike. my top end is coming back. CX racing is good for you!
Thursday Nov 17, 2011 #
Note
slept:7.5
915-450. alarm was set for 5 to go to masters. woke up 10 min before... typical.
6 AM
Swimming (Masters) 1:00:00 [3] 1.88 mi (31:55 / mi)
first masters session since before kona.... not bad at all. beginning in december it's back to swimming 3 x week.
3300 scy
400 swim
100 kick
8 x 50 kick
8 x 50 swim
2 x 400
2 x 200
2 x 200 pull w/ paddles
4 x 100 pull w/ paddles
3300 scy
400 swim
100 kick
8 x 50 kick
8 x 50 swim
2 x 400
2 x 200
2 x 200 pull w/ paddles
4 x 100 pull w/ paddles
8 AM
Cycling-Road 1:59:50 [3] 35.3 mi (17.7 mph) +2671ft
headed out after swim with Pete and met up with wattie, hj, & nes. rolled to the top of Deer Springs and flipped to get back for meeting. climbed up and over twin oaks on the way home.
2 PM
Strength/Core (Rehab United) 45:00 [3]
gnar sesh with bryan. he definitely pushed and I went heavier on some lifts than I have in years....
lunge warm up then...
3 rounds:
6 x squats (185 lbs first 2 sets, 195 3rd)
8 x kb highpulls (heaviest KB)
16 plyo push ups
6 x clean (85 lbs)
10 x pull ups
then ab destruction
lunge warm up then...
3 rounds:
6 x squats (185 lbs first 2 sets, 195 3rd)
8 x kb highpulls (heaviest KB)
16 plyo push ups
6 x clean (85 lbs)
10 x pull ups
then ab destruction
Wednesday Nov 16, 2011 #
Note
slept:8.75
930-615. much needed sleep in...
8 AM
Cycling-Road 3:21:00 [3] 56.2 mi (16.8 mph) +3921ft
awesome day on the bike... incredible weather. Circle R Loop with beth, nes, katya, & andy. pretty mellow. legs were kind of dead at start from the RU session on Monday & Rower yesterday afternoon. started coming around by the time we hit circle R.
4 PM
Running 36:48 [3] 4.9 mi (7:31 / mi) +510ft 6:50 / mi
shoes: Zoot Kapalani
Ghetto loop with pete after sitting on a con call for WAY too long... legs felt good. solid tempo pace. running is coming along. feeling better every run since i started back after kona. finally have that marathon out of my legs.
Tuesday Nov 15, 2011 #
Note
slept:7.5
930-5. up early to ride with denner, wide awake right at five.
6 AM
Cycling-Road 2:11:19 [3] 36.65 mi (16.7 mph) +2297ft
dawn patrol ride with denner. swami's loop, mellow. just chatting and spinning the whole time. no hard efforts.
good session to loosen up after RU yesterday.
good session to loosen up after RU yesterday.
4 PM
Rowing 32:00 [3]
first "real" session on the rower. with pete @ the champion factory.
5 min warm up then:
3 x 5 min with 5 min recovery.
hard. secret sauce. game changer.
5 min warm up then:
3 x 5 min with 5 min recovery.
hard. secret sauce. game changer.
5 PM
Strength/Core (core) 10:00 [3]
100 crunches on ball
3 x 90 sec planks (front, L, R)
100 crunches on ball w/ med ball
3 min plank changing position every 30 sec
stretching & foam roller after.
3 x 90 sec planks (front, L, R)
100 crunches on ball w/ med ball
3 min plank changing position every 30 sec
stretching & foam roller after.
Monday Nov 14, 2011 #
Note
slept:8.5
930-6. feeling good post race. gonna be a fun week. big cutovers are behind me for a couple of weeks!
8 AM
Running (trail time) 1:00:00 [3] 7.8 mi (7:42 / mi) +712ft 7:05 / mi
shoes: Zoot Advantage WR
no rush getting out the door. if felt good getting up this morning so i decided to knock out run instead of heading to the pool. stoked I did. felt really good considering race effort yesterday. a bit of different loop on the trail with a bit more climbing.
going to run every other day this week (m,w,f,s)
going to run every other day this week (m,w,f,s)
3 PM
Strength/Core (Rehab United) 45:00 [3]
the team is growing... worked with brandon a bit. getting good at cleans and steadily increasing the weight. began to learn form on snatch.... time to get yoked!
C • oly 1
Sunday Nov 13, 2011 #
12 PM
Cycling-CX warm up/down (warm up) 1:22:36 [3] 15.94 mi (11.6 mph) +259ft
chino cx race warm up. a bunch of laps on the course & laps around the park on the roads. good legs from the start. no fatigue.
2 PM
Cycling-CX race (RACE!) 1:03:00 [5] 14.43 mi (13.7 mph) +207ft
Chino CX Race.
horrible start. 3rd row & guy in front missed his pedal. had to unclip and the bobbled a bit. 3rd from last (somewhere in the 30's) into first corner. then two guys crashed right in front of my on first half of lap. had to come to dead stop. now DFL.
battled and kept the hammer down pick of groups and guys one by one. good racing. was able to beat guys that beat me in the first weekend. getting stronger. rode to 10th or 11th. stoked on the day.
never give up!
horrible start. 3rd row & guy in front missed his pedal. had to unclip and the bobbled a bit. 3rd from last (somewhere in the 30's) into first corner. then two guys crashed right in front of my on first half of lap. had to come to dead stop. now DFL.
battled and kept the hammer down pick of groups and guys one by one. good racing. was able to beat guys that beat me in the first weekend. getting stronger. rode to 10th or 11th. stoked on the day.
never give up!
Saturday Nov 12, 2011 #
Note
slept:8.0
10-6. worked unilt 945 and the straight to bed. good, sound sleep. rainy morning. not sure what's on tap today. racing tomorrow.
9 AM
Cycling-Road 1:37:36 [3] 27.9 mi (17.2 mph) +912ft
Rancho Loop with beth and pete. lounged around all morning and then go out the door between the rain. only a couple minutes of light rain on ride. perfect pre-race ride.
Friday Nov 11, 2011 #
Note
slept:8.5
930-6. not soreness from RU... yet.
8 AM
Cycling-Road (active recovery) 1:56:27 [3] 36.0 mi (18.5 mph) +1339ft
sprinters loop with beth and pete. had to ride some tempo on the way to make a 1030 con call. got home just in time.....
ok legs... nothing great. not surprised after harder run & lifting yesterday.
some tightness in my lowerback after ride. probably from lifting. wasn't uncomfortable on the bike, couldn't feel anything. felt it after i got off the bike.
ok legs... nothing great. not surprised after harder run & lifting yesterday.
some tightness in my lowerback after ride. probably from lifting. wasn't uncomfortable on the bike, couldn't feel anything. felt it after i got off the bike.
1 PM
Swimming 45:00 [3]
first swim since last friday. felt ok in the water... should probably start hitting masters soon.
3000 scy
300 swim
300 pull
300 kick
300 drill
3 rounds:
4x50 fast, 400 pull w/ paddles
3000 scy
300 swim
300 pull
300 kick
300 drill
3 rounds:
4x50 fast, 400 pull w/ paddles
Thursday Nov 10, 2011 #
Note
slept:7.75
10-545. late, cold night in the VMware datacenter in palo alto. then drive back to hotel in SJ. good, sleep. decided to get more sleep and get in a local run before flight instead of driving to los gatos.
7 AM
Running intervals (6-5-4-3-2) 1:00:59 [3] 8.64 mi (7:03 / mi) +63ft 7:01 / mi
shoes: Zoot Advantage WR
on it pretty early. cold. 40 degrees at start. stoked i brounght skinfit headband, gloves, & arm warmers.
headed out on the guadalupe river trail.
15 min ez warm up then 6-5-4-3-2 min intervals all at steady/tempo ~6:30 min/mile pace w/ 2 min recoveries. keeping the pace mellow. just want to a bit of "harder" running once a week. intervals felt good and go me rolling.
3 x 30 sec strides on dirt path heading back.
headed out on the guadalupe river trail.
15 min ez warm up then 6-5-4-3-2 min intervals all at steady/tempo ~6:30 min/mile pace w/ 2 min recoveries. keeping the pace mellow. just want to a bit of "harder" running once a week. intervals felt good and go me rolling.
3 x 30 sec strides on dirt path heading back.
2 PM
Strength/Core (Rehab United) 45:00 [3]
headed straight to RU on the way home from the airport. was pretty tired but slammed a red bull and got it done. solo sesh. trev and brandon were just finishing up. 3 rounds... going for it. loving the heavy lifting.
Wednesday Nov 9, 2011 #
Note
slept:7.5
930-5. up early to ride before heading airport.
6 AM
Cycling-Road 2:35:00 [3] 41.2 mi (15.9 mph) +3373ft
on the road at 6... cold. reverse swami's + double peak. pretty good DOMS from strength session. ok legs, not great, lower back pretty stiff from the cleans on monday.
reverse swamis always works me... especially solo.
reverse swamis always works me... especially solo.
Tuesday Nov 8, 2011 #
Note
slept:8.0
915-515. in bed early to get up early and hit the trails.
7 AM
Cycling-MTB 2:03:05 [3] 24.02 mi (11.7 mph) +1243ft
another awesome morning on the trails.... i really LOVE mountain biking.
hit hodges with trevor & brandon. perfect morning. only bad part was smashing my nose on a branch and getting the worse nose bleed i have ever had.... good times!
much more trail time ahead....
hit hodges with trevor & brandon. perfect morning. only bad part was smashing my nose on a branch and getting the worse nose bleed i have ever had.... good times!
much more trail time ahead....
4 PM
Running 43:00 [3] 5.41 mi (7:57 / mi) +400ft 7:26 / mi
shoes: Zoot Kapalani
more trail time... hit the trails with trevor after a 2+ hour con call. perfect break before getting back to work. love the fall...
Monday Nov 7, 2011 #
Note
slept:8.25
930-530. back to the grind... big week of work.
7 AM
Cycling-MTB (FUN!) 1:49:00 [3] 18.1 mi (10.0 mph) +2113ft
i was about to head out the door to pool but it was too nice out to swim... jumped on the mtb and headed for la costa. first time on the trails in WAY too long.
so much fun and skills were on point. need to get out there at least once a week. all the climbing out there will make me much stronger.
so much fun and skills were on point. need to get out there at least once a week. all the climbing out there will make me much stronger.
3 PM
Strength/Core (Rehab United) 45:00 [3]
another heavy lifting day and a bigger crew. much needed mental break.
gonna feel this one...
gonna feel this one...
Sunday Nov 6, 2011 #
Note
slept:7.75
10-545. up late watching movie and early because of time change. decided to bag the race and hang out at home.
8 AM
Running 59:19 [3] 5.8 mi (10:14 / mi) +697ft 9:11 / mi
shoes: Zoot Kapalani
good run with trevor & pete. just nailing the trails. good times.
10 AM
Cycling-Road (active recovery) 1:15:00 [3] 17.6 mi (14.1 mph) +712ft
mellow recovery spin with trevor right after run. gnarly head wind heading down the coast and some rain. fall sundays...
Saturday Nov 5, 2011 #
Note
slept:8.5
10-630. super deep sleep.
8 AM
Cycling-Road 3:20:00 [3] 57.5 mi (17.3 mph) +3996ft
another awesome saturday ride. crew in full force. beth, pete, trevor, heather, wattie, nes. Kind of cold starting out but turned out to be super nice.
Circle R loop good legs. Pretty mellow ride and really good legs.
Circle R loop good legs. Pretty mellow ride and really good legs.
5 PM
Running (shake out) 30:25 [3] 4.25 mi (7:09 / mi) +200ft 6:51 / mi
shoes: Zoot Kapalani
decided to not head up to LB to race tomorrow and just enjoy a sunday at home.
afternoon run with pete. leucadia loop. running is feeling good.
afternoon run with pete. leucadia loop. running is feeling good.
Friday Nov 4, 2011 #
Note
slept:8.75
930-615. solid sleep.
7 AM
Swimming 55:00 [3] 1.8 mi (30:33 / mi)
just going through the motions. not ready to jump back into masters.
3200 scy
500 swim
4 x 50 (hard/ez)
4 x 50 (kick underwater/swim)
4 x 150 (kick,drill,swim)
5 x 100 pull w/ paddles
10 x 50 pull w/ paddles & band
500 pull w/ paddles
3200 scy
500 swim
4 x 50 (hard/ez)
4 x 50 (kick underwater/swim)
4 x 150 (kick,drill,swim)
5 x 100 pull w/ paddles
10 x 50 pull w/ paddles & band
500 pull w/ paddles
12 PM
Cycling-Road 1:36:20 [3] 27.75 mi (17.3 mph) +630ft
rain ride with pete. rancho loop. rolled out in some drizzle and then full on rained. pretty much rained for 90% of the ride. good times... actually liked it and had fun. only cyclists on the road. it's all about having the right gear.
Thursday Nov 3, 2011 #
Note
slept:7.75
915-5. only problem with going to sleep so early is getting up so early.
7 AM
Cycling-Road 1:43:23 [3] 26.7 mi (15.5 mph) +1365ft
early morning spin with beth. kind of cold at that start. down to UCSD and back.
1 PM
Running 46:46 [3] 6.1 mi (7:40 / mi) +604ft 7:01 / mi
shoes: Zoot Advantage WR
switched up the schedule a bit.... headed out earlier than expected. 3rd... and final run of the week. gut was kind of jacked due to moving the run up and big breakie.
3 PM
Strength/Core (Rehab United) 45:00 [3]
good session... after switching things up a bit. I really want to lift heavy and get out of my comfort zone. I will get into more "race specific" lifting in january. until then i want to do big lifting (olympic lifts) and go heavy. already making improvements.
4 rounds:
golf squat press with 45lb plate
kettle bell high pulls/hip thrusts
cleans
pull ups
split stance jerks
abs
then:
step up hops
roll out push up & leg lifts
4 rounds:
golf squat press with 45lb plate
kettle bell high pulls/hip thrusts
cleans
pull ups
split stance jerks
abs
then:
step up hops
roll out push up & leg lifts
Wednesday Nov 2, 2011 #
Note
slept:8.75
930-615. back home!
8 AM
Cycling-Road (group ride) 3:20:00 [3] 58.5 mi (17.6 mph) +2924ft
killer "fall" day on the bike. 80+ degrees by the time we were done. headed out on the bike path into a killer head wind. then up the dirt road climb, san luis rey, 395, and home. it doesn't get any better on a wednesday.
2 PM
Swimming (active recovery) 35:00 [3] 1.25 mi (28:00 / mi)
quick swim at the Y after some work calls. just trying to get in the water a couple of times a week. feeling good. awesome warm day.
300 swim
300 pull
300 kick
300 drill
8 x 125 pull w/ paddles
300 swim
300 pull
300 kick
300 drill
8 x 125 pull w/ paddles
Tuesday Nov 1, 2011 #
Note
slept:7.0
1030-530. Long day yesterday and didn't get to hotel until after 8. watched the bolts game and then crashed. wanted to sleep more but wide awake at 530.
7 AM
Running intervals (tready) 45:00 [3] 6.35 mi (7:05 / mi)
shoes: Nike Lunar Elite+ 2
Tready session at 24 hour fitness in SJ. Talked to pete about some short intervals that would help work on my top end for CX. this workout could be on trainer, tready, or rower.
10 min warm up
5 min steady
10 min (5 x 1 min hard/1 min EZ)
5 min steady
10 min (5 x 1 min hard/1 min EZ)
5 min cool down.
gelt good to run kind of hard, but didn't go all out. first hardish running in a long time.
10 min warm up
5 min steady
10 min (5 x 1 min hard/1 min EZ)
5 min steady
10 min (5 x 1 min hard/1 min EZ)
5 min cool down.
gelt good to run kind of hard, but didn't go all out. first hardish running in a long time.
8 AM
Strength/Core (24 HR Fitness) 30:00 [3]
good, quick sesh right after run.
3 rounds of:
10 x back squat
10 (ea arm) dumbbell high pull
3 rounds of:
10 good mornings
10 cleans
10 deadlifts
10 split stance jerks
3 rounds of:
10 dumbbell bench press
10 (ea arm) dumbbell roww
30 crunches
3 rounds of:
10 x back squat
10 (ea arm) dumbbell high pull
3 rounds of:
10 good mornings
10 cleans
10 deadlifts
10 split stance jerks
3 rounds of:
10 dumbbell bench press
10 (ea arm) dumbbell roww
30 crunches