Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 12, 2012:
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Sunday Feb 12, 2012 #
Note
slept:7.0
10-5. final day. going to be a long one.
7 AM
Cycling-Trainer (warm up) 40:00 [3] 10.0 mi (15.0 mph)
warm up for crit
8 AM
Cycling-Road (RACE!) 25:00 [3] 10.5 mi (25.2 mph) +75ft
solid race. controlled it and covered all attacks. didn't need to win, just defend. mission accomplished. finished 6th or 7th in sprint. maintained lead by plenty to win GC. stoked!
C • WIN 3
Saturday Feb 11, 2012 #
Note
slept:7.0
10-5. sleeping good but need more.
7 AM
Cycling-Road (warm up/cool down) 15:00 [3] 4.0 mi (16.0 mph)
not much int the way of warm up & cool down today. really didn't need it.
8 AM
Cycling-Road (Race) 2:07:00 [3] 46.98 mi (22.2 mph) +1460ft
rode smart and finished in 4th with a group of guys. very conservative day, just hanging on to jersey. up 41 seconds with the crit to go.
Friday Feb 10, 2012 #
Event: Velley of the Sun Stage Race
Note
slept:6.5
1030-5. slept good but with time change 5am came very early!
8 AM
Cycling-Trainer warm up/down (warm up) 30:00 [3] 8.0 mi (16.0 mph)
warm up on the trainer before TT
9 AM
Cycling-Road (TT Race) 32:19 [3] 14.0 mi (26.0 mph) +256ft
Hard! thought i was going to throw up. multiple small blow ups.
1st in cat 5. would have been 20th in Masters 35+ 1/2/3 (where i want to be racing next year)
had 2 IPA's the night before. noted. rocket fuel.
1st in cat 5. would have been 20th in Masters 35+ 1/2/3 (where i want to be racing next year)
had 2 IPA's the night before. noted. rocket fuel.
11 AM
Cycling-Trainer warm up/down (cool down) 30:00 [3] 8.0 mi (16.0 mph)
cool down on the trainer. not completely smashed.
Thursday Feb 9, 2012 #
Note
slept:8.5
930-6. up early to knock out some work and finish packing before heading to AZ.
4 PM
Cycling-Road 1:10:00 [3] 20.0 mi (17.1 mph) +500ft
ez spin with tom & pete after the drive. pretty good legs after long drive.
Wednesday Feb 8, 2012 #
Note
slept:8.75
945-630. a lot to do today....
9 AM
CrossFit/Strength 40:00 [3] 1.2 mi (33:20 / mi)
shoes: Nike Lunar Elite +
rallied for 9am session, wanted to do this workout... didn't go as planned!
WU:
2 rounds:
20 jumping jacks
30 sec squat hold
20 walking lunges
21-15-9: mtn climbers & sit ups
Strength
Hang Power Clean
5 sets of 3 reps....don't let go!
5 x #5
5 x #65
3 x #85
3 x #85
3 x #95
3 x #95
3 x #95
WOD
For time:
Run 1200 meters
63 Kettle bell swings 55/35
36 reverse lunge w kb in racked position
Run 800 meters
42 Kettle bell swings
24 reverse lunge w kb in racked position
Run 400 meters
21 Kettle bell swings,
12 reverse lunge w kb in racked position
had to pull the plug! smashed first round and as i headed out on 800m run my IT band/left quad began to lock up... bad. this has happened to be in the past during some trail races & box jumps at CF. so after i got back from 800m run i stopped. taking no chances with racing starting on friday. not stoked....
WU:
2 rounds:
20 jumping jacks
30 sec squat hold
20 walking lunges
21-15-9: mtn climbers & sit ups
Strength
Hang Power Clean
5 sets of 3 reps....don't let go!
5 x #5
5 x #65
3 x #85
3 x #85
3 x #95
3 x #95
3 x #95
WOD
For time:
Run 1200 meters
63 Kettle bell swings 55/35
36 reverse lunge w kb in racked position
Run 800 meters
42 Kettle bell swings
24 reverse lunge w kb in racked position
Run 400 meters
21 Kettle bell swings,
12 reverse lunge w kb in racked position
had to pull the plug! smashed first round and as i headed out on 800m run my IT band/left quad began to lock up... bad. this has happened to be in the past during some trail races & box jumps at CF. so after i got back from 800m run i stopped. taking no chances with racing starting on friday. not stoked....
2 PM
Cycling-Road 2:30:00 [3] 41.1 mi (16.4 mph) +1742ft
after spin with beth... soaking up the sunshine. very good for the legs after what happened this morning... should be good for friday.
Tuesday Feb 7, 2012 #
Note
slept:9.0
930-630. could have slept much later.... but rallied to get up and knock out work. productive morning.
9 AM
Cycling-Road 1:28:00 [3] 25.0 mi (17.0 mph) +1184ft
it was supposed to be raining all day... not the case. got out the door for an ez spin after some morning brain frying. legs felt good and just opening them up a bit.
1 PM
CrossFit/Strength (solo sesh) 45:00 [3]
had to knock out some more work after ride and go caught up. couldn't make noon workout. so headed to the ymca and got it done. erring on the side of less this week. i want to win this weekend.
WU:
2 rounds"
100 jrope
20 air squats
RU dynamic warm up
2 rounds with bar - #45
10 squats
10 good mornings
10 deadlifts
10 cleans
WOD - 5 rounds
10 squat cleans - #65
10 db push press - #25
20 sit ups on ball
more...
crunches & myrtl
WU:
2 rounds"
100 jrope
20 air squats
RU dynamic warm up
2 rounds with bar - #45
10 squats
10 good mornings
10 deadlifts
10 cleans
WOD - 5 rounds
10 squat cleans - #65
10 db push press - #25
20 sit ups on ball
more...
crunches & myrtl
5 PM
Cycling-Trainer (trainer sesh) 45:00 [3] 15.0 mi (20.0 mph)
champion factory sesh.... with beth & pete.
2 x 10min TT effort... but holding back a bit. race week.
felt good, got my sweat on!
2 x 10min TT effort... but holding back a bit. race week.
felt good, got my sweat on!
Monday Feb 6, 2012 #
Note
slept:8.25
915-530. Up early! Big couple days of work before heading out of town on Thursday for more bike racing!
7 AM
CrossFit/Strength 45:00 [3]
waking the body up!
WU:
2 rounds
5 x wall walk ups
10 med ball squat clean
10 pvc pass through
5 samson stretches
Strength
Max Effort Press
5 x #45
5 x #65
3 x #75
3 x 85
2 x 95
1 x 100
failed on #105 (2 attmepts)
2011 US OPEN WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts #95 (went light, promoting recovery)
12 Push-ups
15 Box jumps 24"
10 rounds + 17 reps (9 DL/8 push ups)
- felt surprisingly good.
WU:
2 rounds
5 x wall walk ups
10 med ball squat clean
10 pvc pass through
5 samson stretches
Strength
Max Effort Press
5 x #45
5 x #65
3 x #75
3 x 85
2 x 95
1 x 100
failed on #105 (2 attmepts)
2011 US OPEN WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts #95 (went light, promoting recovery)
12 Push-ups
15 Box jumps 24"
10 rounds + 17 reps (9 DL/8 push ups)
- felt surprisingly good.
8 AM
Cycling-Road (active recovery) 1:45:00 [3] 27.65 mi (15.8 mph) +1316ft
got an email canceling my 9am meeting and a text from Kurt asking if I wanted to spin on my way home from crossfit.... perfect timing.
SUPER mellow spin down to UCSD and back. don't feel beat up at all from the weekend.
SUPER mellow spin down to UCSD and back. don't feel beat up at all from the weekend.