Training Log Archive: Grandpa JamesonIn the 7 days ending Nov 13, 2011:
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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...