Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 18, 2012:
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Sunday Mar 18, 2012 #
Note
slept:7.5
9-430. in bed early to get up early.... driving up to San Dimas... again.
8 AM
Cycling-Trainer (warm up) 30:00 [3] 8.0 mi (16.0 mph)
20 minuts on the trainer and then 10 minutes on the road. cold and wet, but not rain.
9 AM
Cycling-Road (RACE!) 31:00 [5] 13.0 mi (25.2 mph) +449ft
on the starting line and up front because i had the KOM jersey. roads were wet and plan was to just stay upright and hold on to 2nd in GC. No way I could have made up 1:30 in today's crit to take the win. Solid race with some efforts. three crashes in the same corner, just wet and slick. avoided them all. Did quite a bit of work, but just wanted to stay up front and be safe.
finished with the group. 2nd in GC and won KOM competition.... and hit new highest watts ever 947. not bad at 145lbs.
stoked my garmin started working today. stats:
avg pwr: 291
norm pwr: 342
max pwr: 947
kj:550
finished with the group. 2nd in GC and won KOM competition.... and hit new highest watts ever 947. not bad at 145lbs.
stoked my garmin started working today. stats:
avg pwr: 291
norm pwr: 342
max pwr: 947
kj:550
Saturday Mar 17, 2012 #
Note
slept:7.5
930-5. round two.
9 AM
Cycling-Road (warm up) 10:00 [3] 2.0 mi (12.0 mph)
quick warm up in the rain before the race.
10 AM
Cycling-Road (RACE!) 2:00:00 [3] 43.0 mi (21.5 mph) +3000ft
hands down the gnarliest conditions i have ever ridden in. pouring rain the whole time, howling winds. Tried to race smart. took 2nd & 3rd at the KOMs and then missed a break.
a couple of guys went with 2 laps to (14 miles) and nobody would chase, and then we started catching groups from other races and everybody thought we had got the guys... be we didn't. game over. finished 2:27 down. lost leaders jersey. sitting in 2nd. on a good note I won the overall KOM for the race...
and my garmin seems to be busted, not surprising. everything was soaked.
a couple of guys went with 2 laps to (14 miles) and nobody would chase, and then we started catching groups from other races and everybody thought we had got the guys... be we didn't. game over. finished 2:27 down. lost leaders jersey. sitting in 2nd. on a good note I won the overall KOM for the race...
and my garmin seems to be busted, not surprising. everything was soaked.
4 PM
Cycling-Trainer (active recovery) 40:00 [3] 10.0 mi (15.0 mph)
recovery/shake out sesh on the trainer. small ring only. didn't cool down after race. just went straight back to truck, changed, and drove home. legs felt pretty good. plan for tomorrow is just stay upright and hold on to 2nd. making up 1:30 in a 35 min crit is next to impossible.
Friday Mar 16, 2012 #
Note
slept:7.0
9-4
up early to head up to san dimas.
up early to head up to san dimas.
8 AM
Cycling-Trainer warm up/down (warm up) 1:10:00 [3] 18.0 mi (15.4 mph)
ahr:132 max:175
finally a good warm up. 1 hour on the trainer and then 10 minutes on the road before start. seating buckets by the time i got off the trainer. cold morning, fleece tights, fleece jersey, & beanie on the trainer over l/s skinsuit.
warm up.
20 min building
10 min w/ 15" hard efforts on every top
5 min ez
5 min TT effort - tried to avg 300 watts (actual was 299, close)
5 min ez
10 min w/ 15" hard efforts on every top
5 min ez
number from 60 min on trainer
avg pwr: 151
max pwr:458
norm pwr: 187
kj: 543
warm up.
20 min building
10 min w/ 15" hard efforts on every top
5 min ez
5 min TT effort - tried to avg 300 watts (actual was 299, close)
5 min ez
10 min w/ 15" hard efforts on every top
5 min ez
number from 60 min on trainer
avg pwr: 151
max pwr:458
norm pwr: 187
kj: 543
9 AM
Cycling-Road (RACE!) 15:28 [5] 3.8 mi (14.7 mph) +1135ft
ahr:190 max:196
San Dimas Stage Race TT.
Felt awesome. starting bringing back guys right away. I thought a time around 16 minutes would be solid based on last years results. stoked to break 16 mins, and win the cat 4 TT by 15 seconds! gonna make for a fun weekend of racing & defending the jersey!
avg pwr: 384 watts
max pwr: 657
norm pwr: 385
avg HR: 190
max HR: 196
kj: 356
Felt awesome. starting bringing back guys right away. I thought a time around 16 minutes would be solid based on last years results. stoked to break 16 mins, and win the cat 4 TT by 15 seconds! gonna make for a fun weekend of racing & defending the jersey!
avg pwr: 384 watts
max pwr: 657
norm pwr: 385
avg HR: 190
max HR: 196
kj: 356
10 AM
Cycling-Road warm up/down (cool down) 12:00 [3] 4.33 mi (21.6 mph)
descending GMR! sick... and then spin back to car.
2 PM
Cycling-Road (active recovery) 1:15:00 [3] 18.5 mi (14.8 mph) +500ft
ez spin with brian. super nice out. just getting the legs right.
Thursday Mar 15, 2012 #
Note
slept:9.0
930-630. quality.
upperbody kind of sore from getting my ass kicked my angie yesterday. ez ride today and getting ready for TT and probably a rainy road race on saturday.
upperbody kind of sore from getting my ass kicked my angie yesterday. ez ride today and getting ready for TT and probably a rainy road race on saturday.
8 AM
Cycling-Road 1:36:00 [3] 28.0 mi (17.5 mph) +1325ft
pre-race shake out. down to UCSD and back. Wanted on effort on prep for uphill TT tomorrow. So I opened it up a bit on the insider of torrey pines (from gate to stop sign). not all out but, solid, just enough to wake the legs up.
Inside torrey
3:58
.75 mile
302 ft of climbing
avg pwr: 366
max pwr: 498
i felt really good today. looking forward to another weekend of racing.... in the rain.
entire workout
avg pwr: 164
max pwr: 531
norm pwr: 210
kj: 950
Inside torrey
3:58
.75 mile
302 ft of climbing
avg pwr: 366
max pwr: 498
i felt really good today. looking forward to another weekend of racing.... in the rain.
entire workout
avg pwr: 164
max pwr: 531
norm pwr: 210
kj: 950
Wednesday Mar 14, 2012 #
Note
slept:9.0
930-630. needed a mega sleep.
8 AM
Cycling-Road 2:15:00 [3] 40.2 mi (17.9 mph) +2208ft
ahr:134 max:164
Team Ride. A bit mellower today for me. Keeping it in check for big weekend of racing. TT on Friday is IMPORTANT!
Elfin loop. On the front a bit but never working too hard. Through in a little spint chasing pete right before home and hit 843 watts. Think that's another all time high and not ever all I have in my legs right now.
Avg PWR: 152 (according to strave DL)
Max PWR: 843
kj: 1240
Elfin loop. On the front a bit but never working too hard. Through in a little spint chasing pete right before home and hit 843 watts. Think that's another all time high and not ever all I have in my legs right now.
Avg PWR: 152 (according to strave DL)
Max PWR: 843
kj: 1240
4 PM
CrossFit/Strength (YMCA) 45:00 [3]
WU:
2k row building throughout
2 rounds w/ bar
10 squats
10 good mornings
10 deadlifts
10 cleans
10 thrusters
3 rounds
5 dead hang pull ups
5 deep dips
30 hanging knee raises.
WOD "Angie"
100 pull ups (TRX ring rows)
100 push ups
100 sit ups
100 squats
15 min flat - smashed.com
the pull ups & push ups were hard, had to take quite a few breaks, but was able to do the situps and squats unbroken.
2k row building throughout
2 rounds w/ bar
10 squats
10 good mornings
10 deadlifts
10 cleans
10 thrusters
3 rounds
5 dead hang pull ups
5 deep dips
30 hanging knee raises.
WOD "Angie"
100 pull ups (TRX ring rows)
100 push ups
100 sit ups
100 squats
15 min flat - smashed.com
the pull ups & push ups were hard, had to take quite a few breaks, but was able to do the situps and squats unbroken.
Tuesday Mar 13, 2012 #
8 AM
Cycling-Road 1:43:00 [3] 29.12 mi (17.0 mph) +1007ft
Ranch loop with Brad. I had gordon put my quarq back yesterday because I was curious to see what kind of power out put I have right now and how it compares to last year when I was training with power.
Pretty good legs this morning and just cruising and chatting the whole time. Didn't have power displayed on garmin. On the way home after brad peeled off and through in 2 sprints just to see the power, and not even close to all out efforts.
I hit 800 watts on one of them. That may be and all time more and I have much more in my legs. pretty stoked!
avg pwr: 140 watts
norm pwr: 171 watts
max pwr: 800 watts
kj: 881
Pretty good legs this morning and just cruising and chatting the whole time. Didn't have power displayed on garmin. On the way home after brad peeled off and through in 2 sprints just to see the power, and not even close to all out efforts.
I hit 800 watts on one of them. That may be and all time more and I have much more in my legs. pretty stoked!
avg pwr: 140 watts
norm pwr: 171 watts
max pwr: 800 watts
kj: 881
4 PM
Cycling-Trainer 45:00 [3] 15.0 mi (20.0 mph)
trainer session with brad & pete.
3 rounds of 45" building to HARD! on the 2 min w/ 5 min between sets. I was shooting to hold 350+ Watts.
round 1
#1 - 353
#2 - 352
#3 - 370
round 2
#1 - 372
#2 - 367
#3 - 370
round 1
#1 - 366
#2 - 370
#3 - 360 - smoked on this one!
avg pwr: 128
max pwr: 460
kj: 420
3 rounds of 45" building to HARD! on the 2 min w/ 5 min between sets. I was shooting to hold 350+ Watts.
round 1
#1 - 353
#2 - 352
#3 - 370
round 2
#1 - 372
#2 - 367
#3 - 370
round 1
#1 - 366
#2 - 370
#3 - 360 - smoked on this one!
avg pwr: 128
max pwr: 460
kj: 420
5 PM
Strength/Core (home sesh) 15:00 [3]
quick core session after trainer.
50-40-30-20-10
situps on ball
trx knee raises
flutter kits x 2 (# per leg)
1 min plank between rounds.
core killed.
50-40-30-20-10
situps on ball
trx knee raises
flutter kits x 2 (# per leg)
1 min plank between rounds.
core killed.
Monday Mar 12, 2012 #
Note
slept:8.75
930-615. really wanted to sleep but woke up at 615 and couldn't get back to sleep.
8 AM
Cycling-Road (active recovery) 1:45:00 [3] 30.0 mi (17.1 mph) +705ft
mellow morning spin up to oside harbor and back. legs feel about the same as they did last monday. not awesome, but not too bad either.
4 PM
CrossFit/Strength (YMCA) 45:00 [3]
shoes: New Balance 10 Minimus Trail
first workout unders the Doctor's guidance. a more targeted approach to CF that's inline with my cycling goals fits my schedule.
WU:
RU running warm up & hip openers
hamstring walks (4lb med ball) length of basketball
single leg deadlift walk (4lb med ball) length of basketball
mobility lunges (4lb med ball) length of basketball
3 rounds
10 t pushups
15 air squats
20 mtn climbers
WOD "Annie"
50-40-30-20-10 Double Unders and Sit ups
*3 times single in place of double unders so:
150-120-90-60-30 singles
7:15
solid workout right on the money.
WU:
RU running warm up & hip openers
hamstring walks (4lb med ball) length of basketball
single leg deadlift walk (4lb med ball) length of basketball
mobility lunges (4lb med ball) length of basketball
3 rounds
10 t pushups
15 air squats
20 mtn climbers
WOD "Annie"
50-40-30-20-10 Double Unders and Sit ups
*3 times single in place of double unders so:
150-120-90-60-30 singles
7:15
solid workout right on the money.