Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 19, 2012:
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Sunday Feb 19, 2012 #
Note
slept:5.5
10-330. Downtown last night for pete's bday and then up early to head to carson for some racing.
6 AM
Cycling-Road warm up/down (warm up) 18:47 [3] 3.9 mi (12.5 mph) +92ft
spinning around before race. didn't bring trainer this time. a couple of laps and I was ready to go.
7 AM
Cycling-Road race (RACE!) 27:19 [3] 11.42 mi (25.1 mph) +262ft
Race #1 - Cat 5
awesome race. sat in a bit, covered attacks, threw a couple of attacks and then dropped the hammer with 3.5 to got as was able to get a way and stay away for the win!
awesome race. sat in a bit, covered attacks, threw a couple of attacks and then dropped the hammer with 3.5 to got as was able to get a way and stay away for the win!
8 AM
Cycling-Road (warm up/cool down) 29:00 [3] 6.0 mi (12.4 mph) +174ft
spinning around after 1st race and before 2nd. rode to starbucks in compton for a triple armericano and a banana.
9 AM
Cycling-Road (RACE!) 28:00 [3] 12.15 mi (26.0 mph) +253ft
Race #2 30+ cat 4/5
was planning on sitting in a lot during this race but the field was huge... 100 guys. so after a couple of laps after an attack another guy attacked and looked solid so i went. we were off the front for a couple of laps and then he shit the bed and I resigned to letting the group catch us until a guy bridged up to me and told me to get on.
2 other guys came up to us including brad. we still had a lot of laps to go, but we were keeping the gap. one guy wouldn't work because his team was chasing so I kept getting on the front and drilling it. with 3 to go they were catching us so I went to the front for the final 2 laps and gave it everything I had.
we stayed away... and I took 2nd in the sprint. guy that wouldn't work out sprinted me by a foot (fresh legs)... hollow victory!
so stoked with my races.... so fun
was planning on sitting in a lot during this race but the field was huge... 100 guys. so after a couple of laps after an attack another guy attacked and looked solid so i went. we were off the front for a couple of laps and then he shit the bed and I resigned to letting the group catch us until a guy bridged up to me and told me to get on.
2 other guys came up to us including brad. we still had a lot of laps to go, but we were keeping the gap. one guy wouldn't work because his team was chasing so I kept getting on the front and drilling it. with 3 to go they were catching us so I went to the front for the final 2 laps and gave it everything I had.
we stayed away... and I took 2nd in the sprint. guy that wouldn't work out sprinted me by a foot (fresh legs)... hollow victory!
so stoked with my races.... so fun
1 PM
Cycling-Road (active recovery) 1:13:00 [3] 17.0 mi (14.0 mph) +571ft
super mellow spin down to del mar and back with beth.... kind of crappy out.... ready to beers with the boys!
Saturday Feb 18, 2012 #
Note
slept:8.5
10-630. so happy to be home and in my own bed.
8 AM
Cycling-Road 4:01:00 [3] 74.0 mi (18.4 mph) +4265ft
stoked be back on the bike after a rough week. felt kind of flat overall but legs were good. big group today and I was on the front 90% of the time was climbing well. read for this next training block to start! changing some things up.
Friday Feb 17, 2012 #
Note
slept:7.0
10-5. good sleep but stayed up late watching rap vidoe on you tube. you tube is the blackhole.... i get sucked and i don't know where the hours go.
can't wait to fly home tonight.
can't wait to fly home tonight.
C • yup 1
6 AM
Running (tready) 30:00 [3] 4.15 mi (7:14 / mi)
shoes: Nike Lunar Glide 3
was thinking about doing some intervals on the the spin bike but there was a class going on so it some intervals on the tready.
10 min building WU
2 x 3'-2'-1'w/ 1 min ez between intervals & 2 min between sets
3' @ 9.0/6:40
2' @ 9.5/6:18
1' @ 10/6:00
by second round paces felt easy even though I have not run that fast or hard in a long time.
10 min building WU
2 x 3'-2'-1'w/ 1 min ez between intervals & 2 min between sets
3' @ 9.0/6:40
2' @ 9.5/6:18
1' @ 10/6:00
by second round paces felt easy even though I have not run that fast or hard in a long time.
7 AM
CrossFit/Strength (24 hr fitness) 30:00 [3]
right after run.
10 rounds:
10 bosu push up
10 24" box jumps
10 squat/bosu sit up with 10lb med ball
after workout:
3 rounds
10 kbs/10 kbhp (alternating - #35)
10 hollow rocks
10 arch rocks
3 x 10 kb (#30) clean & press
toes to bar
10 rounds:
10 bosu push up
10 24" box jumps
10 squat/bosu sit up with 10lb med ball
after workout:
3 rounds
10 kbs/10 kbhp (alternating - #35)
10 hollow rocks
10 arch rocks
3 x 10 kb (#30) clean & press
toes to bar
Thursday Feb 16, 2012 #
Note
slept:9.0
9-6. epic sleep. pitch black hotel room. up to work. then work some more...
9 AM
CrossFit/Strength (24 hr fitness) 30:00 [3]
after morning con call before heading the dungeon (datacenter).
WU (before rowing sesh)
RU running warm up/dymanic stretching/hip mobility
5 rounds:
5 dead hang pull ups
5 dips
30 knee raises
WOD 5 rounds (light) - after rower
all with just the bar (#45)
10 squats
10 good mornings
10 OHS
10 deadlifts
10 cleans
10 thrusters
300 reps total. wanted to keep the load light today.
WU (before rowing sesh)
RU running warm up/dymanic stretching/hip mobility
5 rounds:
5 dead hang pull ups
5 dips
30 knee raises
WOD 5 rounds (light) - after rower
all with just the bar (#45)
10 squats
10 good mornings
10 OHS
10 deadlifts
10 cleans
10 thrusters
300 reps total. wanted to keep the load light today.
Rowing 35:00 [3]
this kicked my ass....
5min warm up then
10 x 2min hard w/ 1 min recovery.
back to the basics.
5min warm up then
10 x 2min hard w/ 1 min recovery.
back to the basics.
Wednesday Feb 15, 2012 #
Note
slept:8.5
930-6. Mega, zombie sleep. needed it. woke up without alarm.
7 AM
Running 1:00:00 [3] 8.0 mi (7:30 / mi) +250ft 7:17 / mi
shoes: Nike Lunar Glide 3
good morning run from hotel down guadalupe river trail. felt really good running even though i havent been running much. first run in a long time. all the crosstraining is keeping my strong.
1 PM
CrossFit/Strength (24 hr fitness) 30:00 [3]
the russian took a late lunch/chain smoking break. so i bolted to knock this out instead of doing it after a long, taxing day in the datacenter.
legs are pretty smashed from yesterday & run this morning.
WU: 1000m Row
WOD - 5 rounds
10 single leg squats (pistols), 5ea leg w/ TRX
20 IYT row/pull ups w/ TRX
10 goblet lunges (5ea leg)
20 kb swings (#30)
20 Trx knee raises
core work with med ball on the ball after.
legs are pretty smashed from yesterday & run this morning.
WU: 1000m Row
WOD - 5 rounds
10 single leg squats (pistols), 5ea leg w/ TRX
20 IYT row/pull ups w/ TRX
10 goblet lunges (5ea leg)
20 kb swings (#30)
20 Trx knee raises
core work with med ball on the ball after.
Tuesday Feb 14, 2012 #
Note
slept:7.75
915-5. up early to get in trainer sesh before heading to airport. sleep has been lacking. time to fix that.
6 AM
Cycling-Trainer (trainer sesh) 1:00:00 [3] 16.0 mi (16.0 mph)
early morning sesh. getting it done. over the past couple of weeks i have definitely noticed something that i am lacking... Sprint strength. My sprint right now is better than ever, but it still needs considerable work. this session will be done once a week for next 4 weeks.
10+ min warm up
4 x 6 min steady/5 min recoveries with:
ints 1 & 3 = 45" HARD! (not all out) on top, 2, & 4 mins
ints 2 & 4 = 15" ALL OUT! on top, 2, & 4 mins
can't get a much better workout in an hour.
10+ min warm up
4 x 6 min steady/5 min recoveries with:
ints 1 & 3 = 45" HARD! (not all out) on top, 2, & 4 mins
ints 2 & 4 = 15" ALL OUT! on top, 2, & 4 mins
can't get a much better workout in an hour.
2 PM
CrossFit/Strength (24 hr fitness) 45:00 [3]
shocker.. got up here and customer wasn't ready for me to do my magic. after a couple of hours of work I took off. hit wholefoods and then the gym. time to do work.
WU:
3 rounds
100 jrope
20 jumping jacks
20 air squats
10 t-push ups
20 samson stretches
Strength - Bench press
20 x #45
10 x #95
8 x #105
6 x #115
4 x #125
2 x #135
4 x #125
6 x #115
8 x #105
10 x #95
WOD - 4 rounds - all with same bar #75
12 deadlift
9 hang cleans
6 front squats
3 over head press
* 20 situps on ball between rounds
more core after.
WU:
3 rounds
100 jrope
20 jumping jacks
20 air squats
10 t-push ups
20 samson stretches
Strength - Bench press
20 x #45
10 x #95
8 x #105
6 x #115
4 x #125
2 x #135
4 x #125
6 x #115
8 x #105
10 x #95
WOD - 4 rounds - all with same bar #75
12 deadlift
9 hang cleans
6 front squats
3 over head press
* 20 situps on ball between rounds
more core after.
Monday Feb 13, 2012 #
Note
slept:8.0
9 AM
Cycling-Road 2:12:00 [3] 40.0 mi (18.2 mph) +2221ft
mellow, solo ride after getting a ton of work done and taking beth to work. really good legs. weekend wasn't that taxing. usually more smashed after a training weekend.
4 PM
Running 32:45 [3] 4.3 mi (7:37 / mi) +200ft 7:18 / mi
shoes: Zoot Kapalani
was going to hit the gym but time was running out with everything going on for work. just got out the door for a quick run. been craving a run. first run in 2.5 weeks.
felt really good and just rolling along. adding running back to the plan in the coming weeks.
felt really good and just rolling along. adding running back to the plan in the coming weeks.