Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 1, 2012:
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Sunday Apr 1, 2012 #
Note
slept:1.5
C • Dude 1
9 AM
Cycling-Road 2:28:00 [3] 37.16 mi (15.1 mph) +2402ft
ride with RV
Saturday Mar 31, 2012 #
Cycling-Road 1:58:00 [3] 35.65 mi (18.1 mph) +1335ft
post ride tempo ride with RV... he basicallly ripped my legs off!
avg/norm/max: 171/213/485
kj: 1210
avg/norm/max: 171/213/485
kj: 1210
Friday Mar 30, 2012 #
8 AM
Cycling-Road 4:16:00 [3] 73.75 mi (17.3 mph) +3835ft
ahr:136 max:168
mixed bag. rolled out solo for first hour and then met up with Kurt & Matty Reed. hit sprinter loop with them and then another 90 mins and more climbing solo. I wanted a nice long, mellow ride. got it!
avg/norm/max PWR: 165/202/732
kj: 2496
avg/norm/max PWR: 165/202/732
kj: 2496
2 PM
Cycling-Road 55:33 [3] 14.75 mi (15.9 mph) +247ft
headed back with beth and katya for the pre-race shakeout spin. glad i did. beth's bike was F'd. Rolled to nytro to get fixed. bent der hangar. crisis averted.
Thursday Mar 29, 2012 #
Note
slept:8.0
915-515. up early to ride with trev and his crew.....early!
6 AM
Cycling-Road (sprint work) 2:13:00 [3] 39.0 mi (17.6 mph) +2415ft
ahr:142 max:191
so stoked I got up to knock this workout this morning. wet roads rolling with trevor to meet up with Len & Elliott.
Yellow Sign workout through Elfin & back. basically all out sprints to all the yellow signs. my sprint sucks but it's getting better. to quite of of the sprints but also got my ass handed to me quite a bit.
quality work! hoping to do this once a week.
avg/norm/max pwr: 175/253/896
kj: 1387
Yellow Sign workout through Elfin & back. basically all out sprints to all the yellow signs. my sprint sucks but it's getting better. to quite of of the sprints but also got my ass handed to me quite a bit.
quality work! hoping to do this once a week.
avg/norm/max pwr: 175/253/896
kj: 1387
2 PM
Cycling-Road (wendler/metcon) 45:00 [3]
prescribed by the Dr of DC
walked to the Y and then got down to bizness.
WU:
1k Row
Ru running warm up in the basketball gym
2 min j rope - fast
metcon/"buy in"
Continuous Tabata, 4', 4', 4', 4':
Situps-Pushups-Hollow Rocks-Air Squats
- this was awesome, love the simplicity.
Wendler Strength - Deadlift (max 200)
WU:
8 x #95
8 x #105
Mainset
5 x #115
5 x #135
8 x # 175
probably underestimated max but I am fine with starting on the light side and keeping form strict.
some core after.
2 rounds:
20 (ea side) weight side bends #35
weighted helicopters #8 db's
walked to the Y and then got down to bizness.
WU:
1k Row
Ru running warm up in the basketball gym
2 min j rope - fast
metcon/"buy in"
Continuous Tabata, 4', 4', 4', 4':
Situps-Pushups-Hollow Rocks-Air Squats
- this was awesome, love the simplicity.
Wendler Strength - Deadlift (max 200)
WU:
8 x #95
8 x #105
Mainset
5 x #115
5 x #135
8 x # 175
probably underestimated max but I am fine with starting on the light side and keeping form strict.
some core after.
2 rounds:
20 (ea side) weight side bends #35
weighted helicopters #8 db's
Wednesday Mar 28, 2012 #
Note
slept:9.0
930-630. booyah!
8 AM
Cycling-Road 3:42:00 [3] 63.71 mi (17.2 mph) +4180ft
ahr:144 max:186
rolled out with the team rode through elfin. all the ladies are racing on the weekend so I was on the front most of the time. at the 90 min mark they headed for home and I rolled solo. this will be my long ride for the week.
headed east to santa luz, bike path, climbed up carmel mtn road and then hit torrey pines for some base lines. climbed the inside and outside. not all out efforts and almost 3 hours into ride. just wanted some numbers for the future.
TP inside (gate to stop sign):
4:03
avg/max pwr: 359/459
avg/max HR: 179/186
TP Outside (driverway to lights):
6:20
avg/max pwr: 315/402
avg/max HR: 175/184
I would like to get the inside to 3:30 and outside to 5:30
entire ride:
avg/max/norm PWR: 179/225/820
kj: 2377
headed east to santa luz, bike path, climbed up carmel mtn road and then hit torrey pines for some base lines. climbed the inside and outside. not all out efforts and almost 3 hours into ride. just wanted some numbers for the future.
TP inside (gate to stop sign):
4:03
avg/max pwr: 359/459
avg/max HR: 179/186
TP Outside (driverway to lights):
6:20
avg/max pwr: 315/402
avg/max HR: 175/184
I would like to get the inside to 3:30 and outside to 5:30
entire ride:
avg/max/norm PWR: 179/225/820
kj: 2377
C • TP! 1
Tuesday Mar 27, 2012 #
Note
slept:8.75
915-6. up without alarm. rested. calves tight from run yesterday.
8 AM
Cycling-MTB 2:38:00 [3] 25.5 mi (9.7 mph) +3110ft
ahr:138 max:178
awesome ride with trevor. rolled out from my house and headed for la costa. a lot of new trails out there. technical skills are sub par right but they'll come back quick.
definitely going to start training with trevor's crew on the mtb. will be me strong!
trevor kicked my ass today!!!
definitely going to start training with trevor's crew on the mtb. will be me strong!
trevor kicked my ass today!!!
11 AM
Strength/Core (core) 10:00 [3]
quick core session with the TRX right after ride.
4 PM
Running 32:40 [3] 4.25 mi (7:41 / mi) +200ft 7:21 / mi
shoes: Zoot Kapalani
quick arvo run. leucadia loop. simple.
Monday Mar 26, 2012 #
Note
slept:8.5
10-630. this week could be gnarly on the work front.... just gotta get through it.
9 AM
Cycling-Road 1:33:00 [3] 27.75 mi (17.9 mph) +928ft
rancho loop with pete. just crusing, some tempo but nothing hard. good legs today.
avg pwr: 173
norm pwr: 209
max pwr: 633
kj: 973
avg pwr: 173
norm pwr: 209
max pwr: 633
kj: 973
4 PM
Running 31:00 [3] 4.1 mi (7:34 / mi) +400ft 6:55 / mi
shoes: Zoot Kapalani
ran my hilly 4 mile loop in the ranch before heading to the Y for strength work. pretty surprised with the pace/effort again...no denying... i was born to run!
5 PM
CrossFit/Strength (Wendler 5-3-1) 30:00 [3]
Hit the YMCA for my first session of the 5-3-1. Last week was the "max out" effort and this week it's game on. was good and warm from run and then did the following.
WU, 2 rounds w/ #45 bar
10 squats
10 good mornings
10 DL
10 cleans
10 thrusters
then Squat time - the workout called for 132, 152, 172 (225 max) but rounded up to 5's....
WU:
5 x #115
5 x 125
mainset
5 x 135
5 x 155
4 x 175
strength after squats. 5 rounds
5 dead hang pull ups
5 dips - strict form/slow
20 hanging knee raises
3 x 20 back ext
WU, 2 rounds w/ #45 bar
10 squats
10 good mornings
10 DL
10 cleans
10 thrusters
then Squat time - the workout called for 132, 152, 172 (225 max) but rounded up to 5's....
WU:
5 x #115
5 x 125
mainset
5 x 135
5 x 155
4 x 175
strength after squats. 5 rounds
5 dead hang pull ups
5 dips - strict form/slow
20 hanging knee raises
3 x 20 back ext