Training Log Archive: Grandpa JamesonIn the 30 days ending Jun 30, 2014:
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Monday Jun 30, 2014 #
Note
slept:8.0
up early to shred (slog) more singletrack before heading to the airport. i love this place. luckily we'll be back in less than 3 weeks... and with bikes!
7 AM
Running 1:03:00 [3] 6.2 mi (10:10 / mi) +1380ft 8:24 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
more exploring in squaw. up the western states trails and down thunder mtn.
Sunday Jun 29, 2014 #
10 AM
Running 58:00 [3] 5.7 mi (10:11 / mi) +1293ft 8:23 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
cruising around the singletrack at squaw after driving back from auburn. super mellow and awesome.
Saturday Jun 28, 2014 #
5 PM
Running 3:53:00 [3] 16.7 mi (13:57 / mi) +1572ft 12:49 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
bath road to rucky chucky with maggie. tough day for maggie but she gave it everything. hit the deck at mile 12 and jacked her left knee. kept getting worse and then got sick, gain weight, etc. she battled but pulled the plug at mile 78. tough to see her suffering so much but super proud of her.
Friday Jun 27, 2014 #
Note
slept:9.5
big sleep in our epic cabin at the base of squaw.
8 AM
Running 40:00 [3] 4.8 mi (8:20 / mi) +641ft 7:24 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
running is starting to feel good.
ran from the cabin on the path to squaw creek resort and then started up the fireroad. about a mile in i found some killer single track. has to force myself to turn around. big day tomorrow. i can't wait to see how maggie goes. she wants this.
ran from the cabin on the path to squaw creek resort and then started up the fireroad. about a mile in i found some killer single track. has to force myself to turn around. big day tomorrow. i can't wait to see how maggie goes. she wants this.
Thursday Jun 26, 2014 #
Note
slept:7.5
packed and ready to roll. quick trainer session then we out.
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer sesh before heading to airport
10 min WU
10 x 30 sec hard/30 sec ez
6 x 3 min VO2 Max intervals (hr into the high 180's)
cooldown to 1 hr
10 min WU
10 x 30 sec hard/30 sec ez
6 x 3 min VO2 Max intervals (hr into the high 180's)
cooldown to 1 hr
Wednesday Jun 25, 2014 #
Note
slept:8.0
last day of work before mountain time.
6 AM
Cycling-MTB 2:14:00 [3] 23.2 mi (10.4 mph) +3248ft
la costa loop. kinda slugghish climbing to day which was expected after yesterday. took a digger on final descent. lame. dinged my right knee and left shin. nothing major.
12 PM
Strength/Core 45:00 [3]
good one...
truestretch
3x
21 x TRX IYT
15 x TRX push up/fly
30 x sit ups on ball
5 x 4 Step down & reach
20 x calf raises (ea leg)
30 x TRX mtn climbers + 20 knee raises
1 x 10 squats, good mornings, DL. cleans, thrusters #45
3x
10 squats, good mornings, DL. cleans, thrusters #65
20 x kbs #35
band stretching & mobility
myrtl
truestretch
3x
21 x TRX IYT
15 x TRX push up/fly
30 x sit ups on ball
5 x 4 Step down & reach
20 x calf raises (ea leg)
30 x TRX mtn climbers + 20 knee raises
1 x 10 squats, good mornings, DL. cleans, thrusters #45
3x
10 squats, good mornings, DL. cleans, thrusters #65
20 x kbs #35
band stretching & mobility
myrtl
5 PM
Running 31:30 [3] 4.1 mi (7:41 / mi) +344ft 7:07 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
Quick hood lap and felt good. Wanted to go longer but saving it for Saturday.
Tuesday Jun 24, 2014 #
Note
slept:8.0
rested by kind sore. had to some sprints and shuttle stuff for a agility tests yesterday.... lit up muscles i don't use.
6 AM
Cycling-Road 1:48:00 [3] 27.4 mi (15.2 mph) +3842ft
climbing practice. headed out to san elijo, climbed to the fire station and then did 4 repeats of Double Peak Rd. Solid work, less traffic, and fun.
Pr'd the climb. next time i need to get them all sub 7.
Pr'd the climb. next time i need to get them all sub 7.
6 PM
Yoga (core power) 1:00:00 [3]
Not mega hot but good.
Monday Jun 23, 2014 #
6 AM
Surfing (Longboard) 1:00:00 [3]
fun surf at moonlight. small but some fun ones. getting my cross stepping to the nose dialed back in.. .been years.
12 PM
Strength/Core 30:00 [3]
eval at Ezia. Considering with working with some of the guys there after hanging out with them at the temecula race. very knowledgeable and ready for some change in the strength training dept. facility is unreal and less than a 5 min drive from my office.
basic eval stuff. flexibility, strength, agility, etc. i have some work to do. talking with one of the trainers to try to figure out a plan.
i was there for 90 min but about 30 min of work.
basic eval stuff. flexibility, strength, agility, etc. i have some work to do. talking with one of the trainers to try to figure out a plan.
i was there for 90 min but about 30 min of work.
Sunday Jun 22, 2014 #
Note
slept:9.25
much needed big sleep.
8 AM
Running 51:00 [3] 6.3 mi (8:06 / mi) +580ft 7:27 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
killer sunday run with maggie and ruby. hilly 10k loop and the best I've felt so far. getting there.
9 AM
Cycling-Road 2:18:00 [3] 39.8 mi (17.3 mph) +1765ft
mellow sprinters loop after run. felt better the longer i went but it was a super easy effort. recovery mode.
Saturday Jun 21, 2014 #
Note
slept:6.5
late night.... maybe one too many beers hanging out with friend the just went through a shitty break up. would have slept in but made plans to ride with a group on an mtb route i've been wanting to do.... this should be fun.
7 AM
Cycling-MTB 3:48:00 [3] 39.3 mi (10.3 mph) +5348ft
so stoked on this ride. finally rode with jason and he show me and the "secret trails" and how to link up EVERYTHING in north county.
rolled out from home and from jason's hit the RSF trails along camino del norte, crossed del dios and rode some killer trails that parallel del dios. that liked with the SDRP trails I ride all the time. how could i not know this link up was there!! rolled around hodges and then crossed back over del dios and climbed up mount israel. gnarly steep. that connected to the elfin trails and then the escondido creek trail. we climbed up to hux's and then a bunch of fireroad and single track that took us into SEH. back home through RSF.
killer loop and i can add even more. planning a mega mtb ride the 4th of july weekend.
rolled out from home and from jason's hit the RSF trails along camino del norte, crossed del dios and rode some killer trails that parallel del dios. that liked with the SDRP trails I ride all the time. how could i not know this link up was there!! rolled around hodges and then crossed back over del dios and climbed up mount israel. gnarly steep. that connected to the elfin trails and then the escondido creek trail. we climbed up to hux's and then a bunch of fireroad and single track that took us into SEH. back home through RSF.
killer loop and i can add even more. planning a mega mtb ride the 4th of july weekend.
Friday Jun 20, 2014 #
Note
slept:8.0
good sleep every night this week so far.
6 AM
Cycling-Road 1:34:00 [3] 29.6 mi (18.9 mph) +1332ft
solid ride this morning. not sure how my legs would be after 3 solid days of riding (1 trainer sesh and 2 good climbing days). decided to longer tempo intervals and a soon as i got into the first one my legs felt good. wish my powertap was working for this one.
after all the intervals climbed sky loft on the way home and pr'd by 25 seconds without totally going for it. good sign i guess.
after all the intervals climbed sky loft on the way home and pr'd by 25 seconds without totally going for it. good sign i guess.
12 PM
Strength/Core 40:00 [3]
trustretch
2 x squat, good mornings, DL, cleans, thrusters #45
21-15-9
squat #95
kbs #40
push ups
- 30 situps on bosu after every round
3x
15 x pull ups
10 x TGU #15
10 x knees to elbows
2 x lunge matrix #15 db's
2 x squat, good mornings, DL, cleans, thrusters #45
21-15-9
squat #95
kbs #40
push ups
- 30 situps on bosu after every round
3x
15 x pull ups
10 x TGU #15
10 x knees to elbows
2 x lunge matrix #15 db's
Dry Sauna 15:00 [3]
lax ball. hot!
Thursday Jun 19, 2014 #
Note
slept:8.0
keeping it rolling... plan is to ride as much as possible through QnD next week. then off to tahoe for WS.
6 AM
Cycling-MTB 1:56:00 [3] 21.2 mi (11.0 mph) +2897ft
fun morning. on it earlier than normal to get this in. crazy that it's light at 5am. rolling at 530.
did 3 climbs at la costa. all steady and feeling. first time taking my new bike out to la costa. game changer. riding a hard tail all these years was a definite disadvantage. best bike i've ever owned.
ran into cam out there running. talked about tahoe in july. can't wait for that vacation.
did 3 climbs at la costa. all steady and feeling. first time taking my new bike out to la costa. game changer. riding a hard tail all these years was a definite disadvantage. best bike i've ever owned.
ran into cam out there running. talked about tahoe in july. can't wait for that vacation.
C • ok 1
5 PM
Running 35:00 [3] 4.4 mi (7:57 / mi) +412ft 7:18 / mi
shoes: Hoka Conquest
afternoon jog with ruby. everything is feeling good.
Wednesday Jun 18, 2014 #
Note
slept:8.0
very good sleep. gordon got both my bikes dialed in and ready to go.
6 AM
Cycling-Road 1:44:00 [3] 26.7 mi (15.4 mph) +3442ft
good legs this morning after a good trainer session yesterday. maybe it's the vitargo!
standard double peak session but I hit double peak both times heading up the hill. climbing is getting easier and faster.
gordon worked his magic. BB was nice and smooth... and silent.... but now my powertap batter is dead.
I started experimenting with Vitargo this week. 1 scoop of unflavored V with a half scoop of SFH recovery whey. I've tried both choclate and vanilla sfh and both are drinkable. been drinking right after coming in the door from riding/running. gonna see how this works and then mess around with adding more V and protein depending on the session intensity and length.
standard double peak session but I hit double peak both times heading up the hill. climbing is getting easier and faster.
gordon worked his magic. BB was nice and smooth... and silent.... but now my powertap batter is dead.
I started experimenting with Vitargo this week. 1 scoop of unflavored V with a half scoop of SFH recovery whey. I've tried both choclate and vanilla sfh and both are drinkable. been drinking right after coming in the door from riding/running. gonna see how this works and then mess around with adding more V and protein depending on the session intensity and length.
12 PM
Running (treadmill) 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Nike Air Pegasus+ 30 - Cali
mellow jog on the mile before workout. all good. started at 8:30 and worked down to 7:30. nothing crazy.
Strength/Core 30:00 [3]
truestretch
band stretching & mobility
myrtl
2x
21 x TRX IYT
15 x TRX push up/fly
30 x TRX mtn climbers
2x
20 x sit ups on ball with #14 med ball
20 x trunk twists on ball with #14 med ball
20 x around the worlds on ball with #14 med ball
20 x mtn climbers
20 x supermans
20 x knee raises/pike
band stretching & mobility
myrtl
2x
21 x TRX IYT
15 x TRX push up/fly
30 x TRX mtn climbers
2x
20 x sit ups on ball with #14 med ball
20 x trunk twists on ball with #14 med ball
20 x around the worlds on ball with #14 med ball
20 x mtn climbers
20 x supermans
20 x knee raises/pike
6 PM
Yoga (core power) 1:00:00 [3]
super hot one. having fun with these right now.
Tuesday Jun 17, 2014 #
Note
slept:8.0
both bikes at VH. hoping to get them back today.
6 AM
Cycling-Trainer 1:02:00 [3] 18.0 mi (17.4 mph)
getting the work done.... talked with a pete a bit about how to working getting my top end back and also working on mtb/cx race starts. good sessions. sweatfest.
10 min wu
10 x 30 sec hard/30 sec ez
3 x 8 min (3 min hard - race start, 5 min steady) - 4 min recovery
really good efforts. was cracking a bit on the last one.
10 min wu
10 x 30 sec hard/30 sec ez
3 x 8 min (3 min hard - race start, 5 min steady) - 4 min recovery
really good efforts. was cracking a bit on the last one.
7 AM
Running 34:00 [3] 4.1 mi (8:18 / mi) +384ft 7:37 / mi
shoes: Hoka Rapa Nui Trail
hood lap with the pup right after trainer session. nice and easy. felt good.
Monday Jun 16, 2014 #
Note
slept:8.0
deep sleep. ready to smash it this week
6 AM
Paddleboard 1:04:00 [3] 4.1 mi (15:37 / mi)
moonlight paddle with kurt. ready to start going a bit longer
12 PM
Strength/Core 35:00 [3]
truestretch
5x
5 x dead hang pull ups
10 x t-push ups
15 x air squats
20 x sit ups on ball
3x
20 x goblet squat to one leg #35
20 x kbs #35
20 x kb single leg DL #26 (10 ea leg)
20 x kb clean & press #26 (10 ea arm)
20 x bosu sit ups
20 x bosu mtn climbers
3x
5 x 4 step down & reach (ea side)
20 x calf raises (ea side)
pvc roller
5x
5 x dead hang pull ups
10 x t-push ups
15 x air squats
20 x sit ups on ball
3x
20 x goblet squat to one leg #35
20 x kbs #35
20 x kb single leg DL #26 (10 ea leg)
20 x kb clean & press #26 (10 ea arm)
20 x bosu sit ups
20 x bosu mtn climbers
3x
5 x 4 step down & reach (ea side)
20 x calf raises (ea side)
pvc roller
Dry Sauna 10:00 [3]
lax ball. going to try to get in as much as i can before we head to tahoe.
Sunday Jun 15, 2014 #
Note
slept:8.5
pizza port never lets me down.... best IPA's on the planet... and the pizza is pretty awesome too!
C • PP 2
7 AM
Cycling-Road 4:03:00 [3] 68.7 mi (17.0 mph) +5558ft
backing up... solid morning on the bike. on it kinda early for a sunday but wanted to get it done and the relax.
down the coast and then up the inside & outside of tp. then out the 56 bike path-camino del sur-san dieguito-el apajo-del dios-elfin-SEH (up and over then the double peak)-home.
pretty good legs all day but my bottom bracket was creaking like a mofo and driving me nuts. getting it in to VH tomorrow.
down the coast and then up the inside & outside of tp. then out the 56 bike path-camino del sur-san dieguito-el apajo-del dios-elfin-SEH (up and over then the double peak)-home.
pretty good legs all day but my bottom bracket was creaking like a mofo and driving me nuts. getting it in to VH tomorrow.
Saturday Jun 14, 2014 #
Note
slept:9.5
much needed mega sleep. passed out on couch at around 830
hopocalypse on draft at pph. so good.
hopocalypse on draft at pph. so good.
8 AM
Running 32:00 [3] 4.0 mi (8:00 / mi) +334ft 7:25 / mi
shoes: Nike Zoom Structure+ 17
hood lap with maggie and ruby. no rush getting out the door today. nice mellow morning and rad to run around the hood with the girls.
10 AM
Cycling-MTB 3:08:00 [3] 39.1 mi (12.5 mph) +3373ft
late start at hodges.... planned. maggie want to run in the head and it was definitely nice and warm. my legs were kind of dead from the start. solid loop with some good climbing but nothing crazy. legs felt best last hour. planning a mega ride out there soon.
Friday Jun 13, 2014 #
Note
slept:7.5
ready for the weekend.
6 AM
Cycling-Road 1:32:00 [3] 24.6 mi (16.0 mph) +2982ft
double peak sesh and good legs. Big ring up the SEH side and 30 seconds standing/30 seconds seated. standing 30 seconds was a hard effort and the seated 30 seconds were still staying on it but at a high cadence. simulating mtb climbing. i think this is the fastest i've done this route.
12 PM
Swimming 30:00 [3] 1.14 mi (26:19 / mi)
suns out guns out!
2000 scy
10 x 100 alternating swim & pull
300 kick
6 x 50 swim with fins
300 pull w/ paddles
100 kick
2000 scy
10 x 100 alternating swim & pull
300 kick
6 x 50 swim with fins
300 pull w/ paddles
100 kick
Strength/Core 30:00 [3]
stretching on ball
myrtl
band stretching & mobility
2x
20 x sit ups on ball with #20 med ball
20 x trunk twists on ball with #20 med ball
20 x around the worlds on ball with #20 med ball
3 min plank
15 x knees to elbows
20 x leg raises on roman chair
myrtl
band stretching & mobility
2x
20 x sit ups on ball with #20 med ball
20 x trunk twists on ball with #20 med ball
20 x around the worlds on ball with #20 med ball
3 min plank
15 x knees to elbows
20 x leg raises on roman chair
Thursday Jun 12, 2014 #
Note
slept:6.5
wired from race and caffeine. once I did fall aleeep I was out!
body feels pretty good. hand is sore from punching the rock at 20mph. very lucky i didn't break it.
body feels pretty good. hand is sore from punching the rock at 20mph. very lucky i didn't break it.
6 AM
Cycling-Road 1:35:00 [3] 27.4 mi (17.3 mph) +1010ft
mellow rancho loop. legs not to trashed but kept it very easy.
12 PM
Strength/Core 30:00 [3]
truestretch
3x
21 x TRX IYT
15 X TRX push up/fly
10 x TRX single leg squat (ea side)
30 x TRX mtn climbers
20 x TRX step back crossover lunge
20 x hanging knee raises
squat WU: 10 x #45, 8 x #95, 6 x #115
5x
5 x squat #135
10 x kbs #44
stretching on ball
3x
21 x TRX IYT
15 X TRX push up/fly
10 x TRX single leg squat (ea side)
30 x TRX mtn climbers
20 x TRX step back crossover lunge
20 x hanging knee raises
squat WU: 10 x #45, 8 x #95, 6 x #115
5x
5 x squat #135
10 x kbs #44
stretching on ball
Dry Sauna 10:00 [3]
lax ball... blazing hot today.
6 PM
Running 32:30 [3] 4.0 mi (8:08 / mi) +323ft 7:33 / mi
shoes: Hoka Conquest
after work hood lap with maggie and ruby. so good to be out running and sweating. shin all... zero pain and sensation.
Wednesday Jun 11, 2014 #
Note
slept:8.0
super deep sleep. slept through the alarm.
6 AM
Surfing (Roland 9'0) 1:00:00 [3]
super fun surf with kurt at moonlight. rode my longboard for the first time in a long time.... waves were super fun. ripping lefts coming in and a big bigger than i thought it would be. even though i've only been paddlboarding the last month it's already making a difference in my paddling strength surfing. i was getting into waves super early.
12 PM
Running (treadmill) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus+ 30 - Cali
another ez jog on the treadmill. no pain. from 9:15 pace down to 7:30 the last 5 minutes.
truestretch before.
truestretch before.
5 PM
Cycling-MTB 47:00 [3] 8.1 mi (10.3 mph) +771ft
quick and dirty warm up. fun course.
6 PM
Cycling-MTB (RACE!) 55:00 [3] 13.5 mi (14.7 mph) +1211ft
another shitty start... nothing. midway through the first lap i latched back on to the lead pack and not 10 seconds later ate shit. had hit a rock through i tight switchback and i flew over the bars. been years since i've had a crash that good. awesome!!! garmin flew off too. 6 guys passed me and i was back on the bike. 2 minutes later my garmin flew off (one of the mounting tabs broke in the crash). more guys passed.
threw the garmin in my jersey and started hammering. i spent the rest of the race bringing back everybody that passed me because of the crash. a lot of all out efforts, especially on the climb. felt way better that last week red lining. some progress.
threw the garmin in my jersey and started hammering. i spent the rest of the race bringing back everybody that passed me because of the crash. a lot of all out efforts, especially on the climb. felt way better that last week red lining. some progress.
Tuesday Jun 10, 2014 #
Note
slept:8.0
zombie.
set up my stand up desk yesterday at work. so stoked.
pretty sure my shin is good to go. no pain during or after running on it yesterday. no pain this morning running up and down the stairs. going to ease back into it.
set up my stand up desk yesterday at work. so stoked.
pretty sure my shin is good to go. no pain during or after running on it yesterday. no pain this morning running up and down the stairs. going to ease back into it.
6 AM
Cycling-Road 1:37:00 [3] 28.9 mi (17.9 mph) +1309ft
rolled out the door with plans to knock out double peak but legs weren't having it. the combo of the fatigue from the weekend and the trainer sesh last night. rolled a flattish loop and legs felt better by the end.
6 PM
Yoga (core power) 1:00:00 [3]
sweatfest with maggie
Monday Jun 9, 2014 #
Note
slept:8.0
zombie sleep after Blue Ribbon for Maggie's bday. never lets us down.
nothing like waking up and getting straight to work at 5am. being on the phone with Cisco TAC is always a great way to start the day.
it's been 3 weeks without a run and i have zero shin pain. i've been running up and down the stairs this past week and i can't make it hurt even if i try. good sign.
nothing like waking up and getting straight to work at 5am. being on the phone with Cisco TAC is always a great way to start the day.
it's been 3 weeks without a run and i have zero shin pain. i've been running up and down the stairs this past week and i can't make it hurt even if i try. good sign.
12 PM
Strength/Core 30:00 [3]
truestretch
**run**
21 * 15 * 9 - pull ups, air squats, push ups
* 100 sit ups on ball
21-15-9 - squats #95, kbs #35
3x
10 x clean & press #65
30 x weight side bend #35
foam roller
**run**
21 * 15 * 9 - pull ups, air squats, push ups
* 100 sit ups on ball
21-15-9 - squats #95, kbs #35
3x
10 x clean & press #65
30 x weight side bend #35
foam roller
Running (treadmill) 10:00 [3] 1.15 mi (8:42 / mi)
shoes: Saucony Kinvara 4 - OR/WH
testing shin and all good.
started a 10+ pace and worked down 8 min pace. no pain or any kind of sensation in lower leg. we'll how it feels the rest of today and tomorrow morning.
started a 10+ pace and worked down 8 min pace. no pain or any kind of sensation in lower leg. we'll how it feels the rest of today and tomorrow morning.
Dry Sauna 10:00 [3]
5 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
first trainer session in a long time and the first with the mask. first 50 minutes at 6k
10 min warm up
30, 1min, 1.5 min, 2 min, 2.5 min, 3 min intervals on equal rest the back down ladder.
easy to 50 minutes then took the mask off.
5 x 15" all our sprints on 45" recovery
5 min ez
intervals were hard with the mask. had push to side after each interval to catch my breath for 15 seconds. awesome.
10 min warm up
30, 1min, 1.5 min, 2 min, 2.5 min, 3 min intervals on equal rest the back down ladder.
easy to 50 minutes then took the mask off.
5 x 15" all our sprints on 45" recovery
5 min ez
intervals were hard with the mask. had push to side after each interval to catch my breath for 15 seconds. awesome.
C • whoa 5
Sunday Jun 8, 2014 #
Note
slept:9.0
good sleep and body feels great. only sore are my feet. it was only my 3rd ride in my new shoes.
8 AM
Cycling-Road 1:16:00 [3] 21.0 mi (16.6 mph) +833ft
mellow recovery spin down to TP and back. no soreness just overall tiredness.
Saturday Jun 7, 2014 #
Note
slept:8.0
6 hours of temecula...
9 AM
Cycling-MTB (RACE!) 5:30:00 [3] 68.1 mi (12.4 mph) +8123ft
6 hours of Temecula
pretty good day on the bike. my plan was to go out in slater mode (conservative) and just ride steady all day. in that last year I've done one 4 hour ride and 5 hour ride so I knew the day would take it's toll.
course was super fun with some hard steep climbing and some technical. my new bike at it up. best mtb i've ever owned... hands down.
had no idea what place i was in all day in the open/elite division and didn't want to know. i just wanted to ride by feel and see where it got me. pleny of suffering out there in the heat and wind.... but it was fun. finished my 8th lap at 5:30 and didn't have time for another. first and second did 9 laps.
super stoked i pulled the trigger and just jumped into this one.
pretty good day on the bike. my plan was to go out in slater mode (conservative) and just ride steady all day. in that last year I've done one 4 hour ride and 5 hour ride so I knew the day would take it's toll.
course was super fun with some hard steep climbing and some technical. my new bike at it up. best mtb i've ever owned... hands down.
had no idea what place i was in all day in the open/elite division and didn't want to know. i just wanted to ride by feel and see where it got me. pleny of suffering out there in the heat and wind.... but it was fun. finished my 8th lap at 5:30 and didn't have time for another. first and second did 9 laps.
super stoked i pulled the trigger and just jumped into this one.
Friday Jun 6, 2014 #
Note
slept:8.0
good sleep. busy day ahead.
6 AM
Cycling-Road 1:18:00 [3] 21.8 mi (16.8 mph) +820ft
coastal spinner. down to del mar and the back up through leucadia. legs pretty good. ready for tomorrow.
Thursday Jun 5, 2014 #
Note
slept:7.0 (injured)
took a while to get to sleep. was still wired from the race.
i haven't had an shin pain in quite a while. can't feel at all even when i try to make it hurt! i know it's close to being healed but not rush. probably another week or two... we'll see.
i haven't had an shin pain in quite a while. can't feel at all even when i try to make it hurt! i know it's close to being healed but not rush. probably another week or two... we'll see.
6 AM
Paddleboard 1:09:00 [3] 4.4 mi (15:41 / mi)
mellow paddle with kurt. another killer morning on the water. great for recovery. water felt great... in trunks!
12 PM
Strength/Core 30:00 [3]
dynamic stretching
***rower***
4x
10 x pull ups
20 x bosu squats
20 x kbs #35
20 x hanging knee raises
20 x single leg DL #26
10 x push up/renegade row
20 x bosu sit ups
2 x lunge matrix
***elliptical***
***rower***
4x
10 x pull ups
20 x bosu squats
20 x kbs #35
20 x hanging knee raises
20 x single leg DL #26
10 x push up/renegade row
20 x bosu sit ups
2 x lunge matrix
***elliptical***
Rowing 5:00 [3] 0.75 mi (6:40 / mi)
warm up
Elliptical 10:00 [3]
cooldown
6 PM
Yoga (core power) 1:00:00 [3]
wasn't planning on this but got home in time to go with maggie. first time at core power in over a year. a 60 min class flies by compared to the 90 mins at bikram.
Wednesday Jun 4, 2014 #
Note
slept:8.0 (injured)
more good sleep. sore from lifting. tonight (racing quick and dirty at hodges) should be a sufferfest... but at least I'll get to test out my new rig!
bone scan results. they found a "tiny" (didn't know that was a medical term) abnormality that is consistent with a very small or almost healed sfx... right where the pain is/was. I haven't felt it in a while. stoked the found something and glad i didn't just keep pounding on it when all the docs said it wasn't a sfx. they also found an "old" abnormality that is consistent with a sfx. apparently sfx's will show up for a year+ on a bone scan. I am guessing that was the "calf pain" i was having at the end of last year. it's right in that spot.
If i ever have any other injury that i think is a bone i'm going straight for the bone scan. a lot quicker and will show everything... just less specific.
look at the nice black dots.
plan is to not run and once I can run work on form. since my crash and being all twisted my right leg has been problematic.... too much torque and taking a beating.
bone scan results. they found a "tiny" (didn't know that was a medical term) abnormality that is consistent with a very small or almost healed sfx... right where the pain is/was. I haven't felt it in a while. stoked the found something and glad i didn't just keep pounding on it when all the docs said it wasn't a sfx. they also found an "old" abnormality that is consistent with a sfx. apparently sfx's will show up for a year+ on a bone scan. I am guessing that was the "calf pain" i was having at the end of last year. it's right in that spot.
If i ever have any other injury that i think is a bone i'm going straight for the bone scan. a lot quicker and will show everything... just less specific.
look at the nice black dots.
plan is to not run and once I can run work on form. since my crash and being all twisted my right leg has been problematic.... too much torque and taking a beating.
C • hey 6
6 AM
Cycling-Road 1:07:00 [3] 19.1 mi (17.1 mph) +486ft
mellow miles on the coast. just loosening up. legs definitely feeling the load from the last 2 days.
152W
Weighted Avg Power
558kJ
Total Work
152W
Weighted Avg Power
558kJ
Total Work
12 PM
Strength/Core 30:00 [3]
loosening....
truestretch, stretching on ball, band stretching & ankle mobility, myrtl
foam roller
truestretch, stretching on ball, band stretching & ankle mobility, myrtl
foam roller
5 PM
Cycling-MTB 44:00 [3] 8.0 mi (10.9 mph) +787ft
3ish laps of the quick and dirty course. last one with bryan. good times.
first time riding the scalpel. unreal.
first time riding the scalpel. unreal.
6 PM
Cycling-MTB (RACE) 1:02:00 [3] 14.8 mi (14.3 mph) +1293ft
quick and dirty race #2. my first XC mtb race in years. even though i haven't raced in a long time and entered the expert division (highest on they have). 6 x ~2.5 mile laps.
race went out hard and there was crash in the first corner that i got caught behind. so it was chase mode from the start. i was riding well and making up ground just behind lead pack. midway through the 2nd lap i blew up for the first time and had to regroup. got my shit together and had a solid 3rd and 4th lap riding inside the top 10. totally cracked midway through the 5th lap on the climb. last lap was a cooldown.
super fun. suffered a lot! all this long slow stuff has totally killed my top end. definitely a motivator to get it back.
handle all the tech stuff with ease. riding the scalpel compared to my hardtail is like cheating.
race went out hard and there was crash in the first corner that i got caught behind. so it was chase mode from the start. i was riding well and making up ground just behind lead pack. midway through the 2nd lap i blew up for the first time and had to regroup. got my shit together and had a solid 3rd and 4th lap riding inside the top 10. totally cracked midway through the 5th lap on the climb. last lap was a cooldown.
super fun. suffered a lot! all this long slow stuff has totally killed my top end. definitely a motivator to get it back.
handle all the tech stuff with ease. riding the scalpel compared to my hardtail is like cheating.
Tuesday Jun 3, 2014 #
Note
slept:8.0 weight:152lbs
good sleep. back in the tent.
only at 152. would have thought it would higher after the last 2+ weeks on the road and not the best eating... especially in StL.
hoping to have bone scan results this morning.
only at 152. would have thought it would higher after the last 2+ weeks on the road and not the best eating... especially in StL.
hoping to have bone scan results this morning.
6 AM
Cycling-MTB 1:46:00 [3] 19.3 mi (10.9 mph) +2287ft
stoked to be back on the dirt. picked up my hardtail from Gordon yesterday. new chain rings and brakes. i got the cheapest shimano hydraulic brakes and they are better than the top of the line sram brakes. now i know why everybody is running XTR brakes these days.
Standard morning loop at la costa. felt good on the climbs can definitely tell a difference in bike fitness since the last time i was out there.... in a good way.
Standard morning loop at la costa. felt good on the climbs can definitely tell a difference in bike fitness since the last time i was out there.... in a good way.
12 PM
Strength/Core 40:00 [3]
truestretch
4x
5 x dead hang pull ups
10 x t-push ups
15 x air squats
20 x hanging knee raises
squat wu. 12 x #45, 10 x #95, 8 x #115
5x
5 x squat #135
10 x kbs #44
30 x sit ups on ball
3x
10 x TGU #20
20 x bosu russian twist #18
foam roller
4x
5 x dead hang pull ups
10 x t-push ups
15 x air squats
20 x hanging knee raises
squat wu. 12 x #45, 10 x #95, 8 x #115
5x
5 x squat #135
10 x kbs #44
30 x sit ups on ball
3x
10 x TGU #20
20 x bosu russian twist #18
foam roller
Dry Sauna 10:00 [3]
lax ball
Monday Jun 2, 2014 #
Note
slept:8.0
so stoked to be home. ready to get back on some kind of schedule. i think i've eaten one meal at home in the past 2+ weeks.
super rested.
going to charge the bike in the coming weeks and probably race the Tahoe Trail 100k on 7/19. it's the same weekend as TRT and we decided to keep the vacation even though I'm not running. A bunch of friends are going up... it will be a good time. Hoping i can figure out and get my shin rested so i can start jogging.
super rested.
going to charge the bike in the coming weeks and probably race the Tahoe Trail 100k on 7/19. it's the same weekend as TRT and we decided to keep the vacation even though I'm not running. A bunch of friends are going up... it will be a good time. Hoping i can figure out and get my shin rested so i can start jogging.
6 AM
Cycling-Road 3:10:00 [3] 57.2 mi (18.1 mph) +4150ft
good ride on fresh legs. reverse of loop i did last thursday. concentrated on staying on it a bit. planning a bit couple of days before the weekend.
225W
Weighted Avg Power
2,125kJ
Total Work
225W
Weighted Avg Power
2,125kJ
Total Work
2 PM
Note
bone scan done... should have results tomorrow. try to watch the monitor during the scan. think i saw a "black dot" on my right shin right where the pain is.
Sunday Jun 1, 2014 #
Note
slept:8.0 (injured) (rest day)
heading back home today.. .so stoked. only been home 2.5 days in the last 2 weeks! too much travel for this homebody.
ate at a killer authentic italian/spanish place last night. best paella i've ever had.
bone scan tomorrow. can't wait! hoping this show something and I'm just no having phantom pain. over this crap.
ate at a killer authentic italian/spanish place last night. best paella i've ever had.
bone scan tomorrow. can't wait! hoping this show something and I'm just no having phantom pain. over this crap.
7 AM
Elliptical 25:00 [3]
just breaking a sweat before heading to the airport while Maggie hit the treadmill. feeling very rested.
doesn't even feel like exercise and feel lame doing it. wish i could f'n run.
doesn't even feel like exercise and feel lame doing it. wish i could f'n run.