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Training Log Archive: Grandpa Jameson

In the 30 days ending Jun 30, 2012:

activity # timemileskm+ft
  Cycling-Road23 50:14:25 882.76(17.6/h) 1420.67(28.3/h) 47400
  Running18 15:43:07 116.47(8:06) 187.44(5:02) 9807
  Cycling-MTB7 11:07:00 129.86(11.7/h) 208.99(18.8/h) 13204
  CrossFit/Strength10 7:30:00 11.0 17.7
  Swimming8 5:00:00 10.86(27:37) 17.48(17:10)
  Strength/Core4 1:15:00
  Cycling-Commute1 1:00:00 12.0(12.0/h) 19.31(19.3/h)
  Surfing2 1:00:00 1.2 1.93
  Cycling-Trainer1 50:00 15.0(18.0/h) 24.14(29.0/h)
  Total74 93:39:32 1179.15 1897.66 70411
averages - sleep:7.6

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Saturday Jun 30, 2012 #

8 AM

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

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

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

evening jog down to the lake before dinner.

Friday Jun 29, 2012 #

Note
slept:6.5

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

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

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

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

Thursday Jun 28, 2012 #

Note
slept:6.25

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

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

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

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

WU: 400m run, PVC, OHS practice

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

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

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

run home from CF.
12 PM

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

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

2500 scy
300 swim
300 kick
300 drill/swim

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

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

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

Wednesday Jun 27, 2012 #

8 AM

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

Ramona Loop

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

Avg Power: 177 W
Max Power: 699 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 206 W
Intensity Factor (IF): 0.823
Training Stress Score (TSS): 216.1
C • backing it up 1

Tuesday Jun 26, 2012 #

Note
slept:7.4

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

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

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

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

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

500 row TT: 1:42

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

500 row TT: 1:44

8 AM

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

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

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

another sun bathing session!

2400 scy
300 swim
300 kick
200 drill/swim

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

4 PM

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

2 laps of the course with blaize
6 PM

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

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

Monday Jun 25, 2012 #

Note
slept:6.75

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

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

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

GOOD MORNING!!!

PVC stretching
Warm up - 3 rounds

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

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

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

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

lunch sesh under the glorious sunshine! summah!

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

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

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

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

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

Sunday Jun 24, 2012 #

Cycling-Commute (bmx bike) 1:00:00 [3] 12.0 mi (12.0 mph)

commuting around all over SD Intl race course. good times.
11 AM

Running 1:32:00 [3] 11.55 mi (7:58 / mi) +976ft 7:23 / mi

mellow long run in the ranch after a long morning down at the race. not fast.
2 PM

Surfing (surf) 30:00 [3]

surf fun session at D street. went down to hang out with Kurt. shocked at how fun it was....

Saturday Jun 23, 2012 #

Note
slept:9.0

11-8. good, good sleep. heading north to race my bike!
1 PM

Cycling-Road (warm up) 47:00 [3] 12.15 mi (15.5 mph) +860ft

warm up on the roads before race.
2 PM

Cycling-Road (RACE!) 54:25 [3] 22.0 mi (24.3 mph) +1194ft

Rosena Ranch Circuit Race. 3.7 mile circuit. 6 laps.

big field. crash in first turn. awesome! tested everybody on the first lap and took the prime on the second lap. tried a couple of times to get a way but it wasn't happening. so just did a lot of work and got boxed in in the sprint. road racing!



Avg Power: 278 W
Max Power: 791 W
Max Avg Power (20 min): 285 W
Normalized Power (NP): 312 W
Intensity Factor (IF): 1.249
Training Stress Score (TSS): 130.4

Friday Jun 22, 2012 #

6 AM

CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi)
slept:7.0

warm up:
PVC, hip openers, lookout run

WOD:
DECK OF CARDS
Heart = burpees
Diamond = pull up
Spade = wall ball
Club = superman
Joker = Lookout run

Ace = 15
King = 13
Queen = 12
Jack = 11

Smashed.com. working for a long time. nailed everything though. stringing pulls up together better then ever before.
12 PM

Surfing (surf) 30:00 [3] 1.2 mi (25:00 / mi)

Yes.... awesome summer day. off work early. was gonna swim but the waves looked fun. took my fish out. surfed for over an hour, logging 30 mins. i love summer!
4 PM

Cycling-Road 1:09:00 [3] 19.86 mi (17.3 mph) +554ft

ez arvo spin up the coast. pre race shake out.

updated my garmin... not it's got more DATA!

Avg Power: 183 W
Max Power: 715 W
Max Avg Power (20 min): 155 W
Normalized Power (NP): 215 W
Intensity Factor (IF): 0.858
Training Stress Score (TSS): 65.6

Thursday Jun 21, 2012 #

Note
slept:7.75

945-530. solid.
6 AM

CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)

630am sesh.

WU: Annie
40-30-20-10
DU's & situps

finally getting DU's. I worked in rhythm of 2 singles, 1 DU. Got "credit" for 2 DU's for every cycle of 2/1/

7:39

Yoga stratching & DL form review

WOD:
400m row
21-15-9
Deadlift #115
Box jumps 24"
400m run

8:26.

solid. good weight for DL for this workout and the most I want to lift. loving the box jumps right now.
4 PM

Cycling-MTB 1:28:00 [3] 14.85 mi (10.1 mph) +2408ft

i needed this. at the last minute decided to throw mtb on rack & take my gear with me to work. cracking out to MTB since Big Bear race. hit the lusardi loop after work and figured out how to connect it to Black mtn.

one big climb up and took some random, sketchy single track down, but pretty stoked with tech skillz.

awesome loop. going to hit it again next week and climb black mtn a couple of times and probably run off the bike.

trail time!

Wednesday Jun 20, 2012 #

Note
slept:8.5

1030-7.

fun night downtown. Pizza and drinks with the crew. home late... for me.... 10pm on a weekeday. grandpa mode in full effect.

pretty sore from CF.
9 AM

Cycling-Road 3:00:00 [3] 59.21 mi (19.7 mph) +1640ft

awesome ride with the team. Base ride, super steady efforts all day. much needed. I need to work on more solid tempo on the flats. spent a lot of time on the front on the base.

perfect day, no june gloom. sunny and warm from the start.
4 PM

Running 46:32 [3] 6.03 mi (7:43 / mi) +196ft 7:29 / mi

post work run in the lagoon. ez jogging. still super nice out. loving summer!

Tuesday Jun 19, 2012 #

6 AM

CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi)
slept:7.5 shoes: Zoot Kiawe

630 sesh.

good dynamic warm up & stretching

4 min AMRAP
Sit ups
hollow rocks
No rep. scheme, complete as many reps. as possible

WOD:
8, 6, then 4 minute AMRAP

200 m. run
15 up and over box jumps 24/20
10 Ring Push ups
Rest 1 minutes between rounds

8 min - 3 & 2/3 rounds
6 min - 2 & 2/3 rounds
4 min - 2 rounds
8 & 1/3 rounds total.

amzing how much better i feel after these workouts. good for recovery. took the first couple of runs out mellow and built throughout. flying by the end!
12 PM

Swimming 35:00 [3] 1.3 mi (26:55 / mi)

sunshine swim! felt so good, hot, sun blazing!

200 swim
10 x 50 kick (25 hard/25ez)
10 x 50 (25 drill/ 25 swim)
500 fartlek swim
10 x 50 pull w/ buoy & paddles
100 kick
4 PM

Running 40:00 [3] 4.95 mi (8:05 / mi) +447ft 7:27 / mi
shoes: Zoot OVWA 2.0

ghetto loop with pete after work. kind of rough. legs were pretty smashed from CF. took 3 miles to loosen up. not fast, just jogging and getting pete back in shape.

Monday Jun 18, 2012 #

Note
slept:8.0

10-6. straight home after race yesterday and then out for beers & dinner with brad. could barely finish beer. dehydrated. pounded tons of water.

mellow morning and getting a lot done. mellow week & changing things up a bit this week.
4 PM

Cycling-Road (active recovery) 1:45:00 [3] 27.4 mi (15.7 mph) +1581ft

awesome recovery spin with pete & brad. lazy day and was ready to take a nap when i got home but they got me out the door. good thing. just fun riding around through carlsbad. body is feeling good. my recovery capabilities are getting scary.

Sunday Jun 17, 2012 #

9 AM

Cycling-MTB (warm up/cool down) 20:00 [3] 7.0 mi (21.0 mph) +300ft

ride to and from race
10 AM

Cycling-MTB (RACE!) 4:15:00 [3] 44.0 mi (10.4 mph) +6214ft
slept:8.0

Big Bear 50 Miler! Smashed me... RR coming soon. Last climb was the most I have suffered in a VERY long time... loving every minute. character building.

http://jameswalshracing.com/2012/06/backing-it-up-...

Saturday Jun 16, 2012 #

9 AM

Cycling-Road 4:16:00 [3] 77.21 mi (18.1 mph) +4629ft
slept:9.0

CFC team ride with a big crew. good legs on all the climbs and spent A LOT of time at the front... and then jumped in the truck to drive up to big bear for a 50 mile mountain bike race.... how do i get myself into this stuff... oh yeah.... slater.
C • Bad Influence 4

Friday Jun 15, 2012 #

6 AM

CrossFit/Strength (US Crossfit) 45:00 [3] 4.0 mi (11:15 / mi)
slept:7.0 shoes: Zoot Kapalani

pretty stoked about this workout and about my training going forward. goal is CF 2-3 days a week. 3 most unless something bike on the weekend or out of town.

self warm up and then game on.

WOD:
run 2 miles
Rest 2 minutes then
20 Squat Clean #65
20 Box jump 24"
20 Walking Lunges with plate overhead #35
20 Box jumps
20 Squat Cleans #65
Rest 2 minutes
Run 2 miles
40:30

both runs were about 14:30 and just jogging. purposely still light on weight and gonna stay that way.
12 PM

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

it's amazing how much i actually like swimming when i keep the sessions short and keep it to 2-3 days a week. noted.

2500 scy
1000 straight swim as:
- 500 steady
- 500 fartlek

5x100 - odd kick, even swim

1000 straight swim as:
- 2 x 500 fartlek

Thursday Jun 14, 2012 #

Note
slept:8.0

9-5. been tired at night and sleeping really well... eating well too. recovery...
6 AM

Cycling-Road 1:55:00 [3] 34.34 mi (17.9 mph) +1549ft

early sesh with trevor & bryan. all of us wanted a bit of a mellow ride so we just cruised out the bike path and then through RSF to cardiff. ok legs today. definitely feeling the ride & CF from yesterday... and probably the 33 miles i ran on sunday!
8 AM

Running 25:14 [3] 3.26 mi (7:44 / mi) +477ft 6:48 / mi
shoes: Zoot OVWA 2.0

mellow run off the bike with trev & bryan. just jogging. getting the kinks out from the weekend. glad i knocked this out instead a waiting until later.
12 PM

Strength/Core (recovery sesh) 20:00 [3]

mellow work before lunch.

5 min on stationary bike
2 rounds
100 situps on ball
3 min plank
myrtl
foam roller
6 PM

Running 29:29 [3] 3.78 mi (7:48 / mi) +40ft 7:43 / mi
shoes: Zoot OVWA 2.0

unplanned run. Zoot was doing a demo right in down town in encinitas and decided to show up to show support considering the crap load of stuff they just sent me. good times catching up with everyone and ez jogging on the coast.

Wednesday Jun 13, 2012 #

Note
slept:8.0

915-515. more good zzz's
6 AM

CrossFit/Strength 45:00 [3] 1.25 mi (36:00 / mi)
shoes: Nike Lunar Glide 3

woke up this morning and checked the WOD and decided to give it a go. body still a little banged up but thought it would loosen me up. needed to sweat.

really good dynamic warm up and more yoga stretching. felt awesome.

Partner WOD:
5 rounds
Run 400m
20 Burpee Box jump "24
20 rep. SDHP #65
20 Thrusters #65
Rest 1 minute

You must run with your partner. However you can break up the reps. anyway you want.

teamed up with a cool guy. only second CF workout but had run some half marys. a bit out of shape. good.... wanted work out to be mellow.
Just jogged his pace and each 400 felt better. split all the reps down the middle except for last 2 rounds of box jumps. I did about 3/4's of them. he was gassed and i was feeling awesome.

34:06
8 AM

Cycling-Road 3:22:00 [3] 59.8 mi (17.8 mph) +4117ft

killer ride with the crew. came home from CF and was feeling great. at some breakie and hit it.

new route for us. deer springs to twin oaks, gopher cyn, little gopher, river rd, lilac, circle R, 395. solid climbing and legs were good.... shocked. good times.

Tuesday Jun 12, 2012 #

Note
slept:8.0

915-515. awesome night of sleep. zombie-mode.
6 AM

Cycling-Road (active recovery) 1:44:00 [3] 29.25 mi (16.9 mph) +1079ft

mellow morning spin. legs still a bit sore getting out of bed but all once a i got going. nothing even close to hard on this ride. just cruising and enjoying the morning... and thinking... so much i want to do...
11 AM

Strength/Core (active recovery) 20:00 [3]

quick sesh before lunch. pure recovery.

5 min stationary bike
3 rounds of 10 reps each #45
squat, good mornings, DL, clean, thrusters
50 situps on ball between rounds

3 rounds
step down and reach
50 situps on ball between rounds

Monday Jun 11, 2012 #

7 AM

Strength/Core (recovery sesh) 15:00 [3]
slept:7.5

mellow morning and getting a jump start on recovery.

myrtl
stretching
foam roller
ice massage
12 PM

Swimming (recovery sesh) 30:00 [3] 1.36 mi (22:03 / mi)

Lunch swim Trevor at the carmel valley pool. just getting in to loosen up. body feels ok after yesterday. not nearly as sore as i thought it would be.

2000 scy
500 swim
300 pull
200 kick
10x50 drill/swim
500 pull w/ paddles

felt rejuvenated after
4 PM

Cycling-Road (active recovery) 1:40:00 [3] 24.6 mi (14.8 mph) +1083ft

arvo spin with beth to run some errands. good to get the blood flowing in the legs. super mellow. avg'd 112 watts.

Sunday Jun 10, 2012 #

7 AM

Running race (Holcomb Valley Trail Race) 4:52:00 [3] 33.0 mi (8:51 / mi) +3961ft 7:57 / mi
shoes: Brooks PureGrit - Red

wow... long, hard day. so stoked it did it. thanks slater. report later. time for a beer.

http://jameswalshracing.com/2012/06/holcomb-valley...
C • Congrats! 3

Saturday Jun 9, 2012 #

Note
slept:8.0

10-6. good one. rested. ready.
9 AM

Cycling-Road 5:02:00 [3] 87.7 mi (17.4 mph) +6171ft

hmmmm.... maybe not the best idea before a 33 mile trail race... but it was FUN!!!

rolled at 9am with beth, brad, katya, and susanne. felt pretty awesome from the start. rolled out del dios, up wholdford, woods canyon, down cole grade, up cole grade, lilac, old castle, 395, deer springs, home.

rode solid all day and just feel really strong right now. another day in paradise.

Friday Jun 8, 2012 #

Note
slept:7.5

930-5. more quality. got up at 5am and considered going to CF but looked at WOD and it was too hard. got a lot done this morning. ready for the weekend.
6 AM

Running 45:00 [3] 6.0 mi (7:30 / mi) +505ft 6:57 / mi
shoes: Hoka - Combo XT

quick, ez run in the ranch. feeling really good. running economy is coming around. pace is considerably higher at lower PE. don't know what it is but i felt a huge fitness boost across the board this week.
12 PM

Swimming (Carmel Valley) 35:00 [3] 1.28 mi (27:21 / mi)

the weather made this call... sun was blazing and it was hot so i headed to the pool at lunch. empty. awesomeness.

2250 scy
300 swim
200 k
300 drill
200 k
10 x 25 fast
10 x 100 pull w/ paddles
4 PM

Cycling-Road 2:10:00 [3] 35.6 mi (16.4 mph) +1342ft

mellow afternoon spin with beth. legs were on fire... could have been ripping it. don't where this is coming from!

Thursday Jun 7, 2012 #

Note
slept:7.6

920-5. getting some good sleep. Not big nights but quality.
6 AM

Cycling-MTB 1:55:00 [3] 23.2 mi (12.1 mph) +1581ft

rolled from RU with trevor, bryan, and elliott. hit pq canyon for some fun! such a good start to the day with some good efforts and a lot of sick single track.
8 AM

Running (Tempo Trun) 30:52 [3] 4.51 mi (6:51 / mi) +608ft 6:04 / mi
shoes: Zoot Kapalani

tempo trun with trevor, bryan, and elliott. trevor went for right out of the gate and up the first climb. game on. plan was to run first 3 miles and descend. mission accomplished. fastest I have run in very long time... it was awesome! after 3 mile effort just ez jogging to get to 30 mins.

mile splits:
1 - 6:49
2 - 6:08
3 - 5:57
C • Don't Call it a Comeback 1

Wednesday Jun 6, 2012 #

Note
slept:7.5

930-5. zombie sleep. didn't wake up once. woke up at 5. wide awake. no alarm. feeling like a million buck... body-wise.
5 AM

Running (commute) 17:11 [3] 2.27 mi (7:34 / mi) +47ft 7:25 / mi
shoes: Nike Lunar Glide 3

run to crossfit. just warming up.
6 AM

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

i almost decided not to go because i looked at workout online and there would a lot of pullups and didn't want to jack my hands anymore... but decided to roll. taped hands and took gloves.

good warm up.
jogging, shuffles, etc
squats, burpees, arm circles, situps, plyo push ups
yoga stretching (rad! great addition)

WOD:
Daniel

50 Pull ups (after 20 had to sub with plank rows #35 db's x 50ea arm!)
400m run
21 Thrusters #65
800m run
21 Thrusters #65
400m run
50 Pull ups (plank rows #30 db's x 50ea arm!)

18:19

I started and tried to do the pull ups... wasn't happening. killing my hands, no rhythm. had me substitute with plank dumbbell rows... harder than pull ups. wasted about a minute+ switching and frist 20 pull ups were SLOW. so time could have been way faster. smashed the run and kept weight on thrusters low. no desire to go to RX weight this time around. all about metcon!
7 AM

Running (commute) 23:26 [3] 3.02 mi (7:46 / mi) +170ft 7:22 / mi
shoes: Nike Lunar Glide 3

run home from crossfit. down to swamis and then cutover to rail trail. shake out.
12 PM

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

yes... serisouly... that just happened! met up with trevor at the Carmel Valley pool for some swimming (sun bathing!)

felt good to get in the water and loosen up.

300 swim
300 pull
300 kick
300 drill

2 rounds of:
200 pull w/ paddles
2 x 100
4 x 50 kick/swim

Tuesday Jun 5, 2012 #

Note
slept:7.5

930-5. finally got to bed early. stress should be more manageable in the next couple of days.

upperbody pretty sore from CF, lower body all good!
6 AM

Cycling-Road (hill repeats) 1:52:00 [3] 27.6 mi (14.8 mph) +3163ft

the new standard tuesday. hit TP with trev, bryan, and ethan.
4 rounds of 1 inside climb & 1 outside climb.
rounds 1 & 4 steady
Rounds 2 & 3:
inside climb: 30 seconds hard/30 seconds easy
outside climb: 1 min hard/1 min easy

very good legs this morning. feeling stronger then I have in a very long time. I was able to counter all of trevor's moves and pull away. CF didn't smash my legs too much...
8 AM

Running (T-Run) 34:00 [3] 4.72 mi (7:12 / mi) +559ft 6:29 / mi
shoes: Nike Lunar Glide 3

yeah.... that just happened! run off the bike with Trevor and bryan. hilly loop and but it went well. first 4 miles building to EZ jogging back to RU after.
4 PM

Cycling-Road (active recovery) 1:35:00 [3] 24.22 mi (15.3 mph) +1234ft

mellow arvo spin with beth. perfect weather. legs are really good right now... a lot of training stress lately and feeling better by the day....

Monday Jun 4, 2012 #

Note
slept:6.75

1015-5. monday. it's getting real.
6 AM

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

back at it... I have been putting this off for weeks with everything I have going....probably not the best idea to go back the week leading up to Holomb Valley... but that's not a priority right now. based on some friends recommendations I checked out US Crossfit this morning with my friend Danielle. Good crew and right down by the beach in encinitas... pretty rad.

WU:
1000 meter run, PVC pass throughs & squats

Strength: 1 rep. max back squat
10 x #45
8 x #95
4 x #135
1 x #155
1 x #185 - stopped here. purposely didn't go full max, been a while.

WOD:
then 20 minute AMRAP

5 C2B pull ups (C2B = Chin to Bar)
10 Ring Dips (used thin band)
15 squats

12 rounds + 16 reps (5 c2b, 10 rds, 1 squat)

pretty solid considering. ripped my hands pretty good at the end on the pull ups. game on!
7 AM

Cycling-Road (commute) 1:01:00 [3] 17.85 mi (17.6 mph) +719ft

jumped on the bike right after CF to commute to work. legs felt really good and loose as usual after CF. a bit wet on the commute but enjoying the spin.
12 PM

Strength/Core (Intuit - Lunch Sesh) 20:00 [3]

quick secret sauce session at lunch.

5 min ez on stationary bike
3 x 100 situps on ball
myrtl
foam roller
4 PM

Cycling-Road (commute home) 1:07:00 [3] 18.65 mi (16.7 mph) +774ft

relaxing ride home from work... but mind racing. big week ahead. quick stop at velohangar and then home.

Sunday Jun 3, 2012 #

Note

10-6. not epic sleep.
8 AM

Running 1:45:00 [3] 13.05 mi (8:03 / mi) +801ft 7:36 / mi
shoes: Nike Lunar Glide 3

Met up with bryan for a mellow run in San Elijo Lagoon. I wanted to err on the side of going easy with the race next sunday, but still wanted to log some time on my feet. good run, feeling fresh, and always good talking with bryan.
11 AM

Cycling-MTB 1:11:00 [3] 14.32 mi (12.1 mph) +453ft

bryan and i headed straight to PQ canyon after the run and met up with Erin & Sean. Mellow loop through the canyon. felt great on the bike, tons of energy, and just having fun.

Saturday Jun 2, 2012 #

Note
slept:7.5

11-630. good sleep could have used a mega sleep... maybe tomorrow. may bag all plans.
8 AM

Cycling-Road 3:54:00 [3] 70.5 mi (18.1 mph) +4101ft

good ride with the crew today. perfect weather out east.

my favorite route. pretty good legs today.

Friday Jun 1, 2012 #

Note
slept:7.0

10-7. good times a pizza port last night. i was planning on running after work yesterday but pete wanted to grab a beer and talk about our coaching biz. glad i skipped. i was noticeably tired yesterday and am feeling good today. ready for the weekend.
6 AM

Cycling-Road (commute) 1:55:00 [3] 33.0 mi (17.2 mph) +1667ft

good morning commute. met denner & airey at the kook and rolled down the coast. bike path out to camino del sur and then airey took me on a bonus loop. good riding and talking. effortless miles before work.
12 PM

Running (lunch run) 47:19 [3] 5.62 mi (8:25 / mi) +554ft 7:42 / mi
shoes: Brooks PureGrit - Red

run taper is working. felt awesome. steep and technical run so pace doesn't reflect the awesomeness.

got out lunch and did some more exploring. so much 1 track in the PQ canyon. so many options. got lost a bit in tunnels on the way back. more running at lunch from here on out. love it... so hot in the canyon!
4 PM

Cycling-Road (commute home) 1:09:00 [3] 20.4 mi (17.7 mph) +938ft

Friday spin home from work with airey. ended up being a pretty big day. stoked for the ride home... more epic weather.

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