Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 24, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Jun 24, 2012 #
Cycling-Commute (bmx bike) 1:00:00 [3] 12.0 mi (12.0 mph)
commuting around all over SD Intl race course. good times.
11 AM
Running 1:32:00 [3] 11.55 mi (7:58 / mi) +976ft 7:23 / mi
mellow long run in the ranch after a long morning down at the race. not fast.
2 PM
Surfing (surf) 30:00 [3]
surf fun session at D street. went down to hang out with Kurt. shocked at how fun it was....
Saturday Jun 23, 2012 #
Note
slept:9.0
11-8. good, good sleep. heading north to race my bike!
1 PM
Cycling-Road (warm up) 47:00 [3] 12.15 mi (15.5 mph) +860ft
warm up on the roads before race.
2 PM
Cycling-Road (RACE!) 54:25 [3] 22.0 mi (24.3 mph) +1194ft
Rosena Ranch Circuit Race. 3.7 mile circuit. 6 laps.
big field. crash in first turn. awesome! tested everybody on the first lap and took the prime on the second lap. tried a couple of times to get a way but it wasn't happening. so just did a lot of work and got boxed in in the sprint. road racing!
Avg Power: 278 W
Max Power: 791 W
Max Avg Power (20 min): 285 W
Normalized Power (NP): 312 W
Intensity Factor (IF): 1.249
Training Stress Score (TSS): 130.4
big field. crash in first turn. awesome! tested everybody on the first lap and took the prime on the second lap. tried a couple of times to get a way but it wasn't happening. so just did a lot of work and got boxed in in the sprint. road racing!
Avg Power: 278 W
Max Power: 791 W
Max Avg Power (20 min): 285 W
Normalized Power (NP): 312 W
Intensity Factor (IF): 1.249
Training Stress Score (TSS): 130.4
Friday Jun 22, 2012 #
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi)
slept:7.0
warm up:
PVC, hip openers, lookout run
WOD:
DECK OF CARDS
Heart = burpees
Diamond = pull up
Spade = wall ball
Club = superman
Joker = Lookout run
Ace = 15
King = 13
Queen = 12
Jack = 11
Smashed.com. working for a long time. nailed everything though. stringing pulls up together better then ever before.
PVC, hip openers, lookout run
WOD:
DECK OF CARDS
Heart = burpees
Diamond = pull up
Spade = wall ball
Club = superman
Joker = Lookout run
Ace = 15
King = 13
Queen = 12
Jack = 11
Smashed.com. working for a long time. nailed everything though. stringing pulls up together better then ever before.
12 PM
Surfing (surf) 30:00 [3] 1.2 mi (25:00 / mi)
Yes.... awesome summer day. off work early. was gonna swim but the waves looked fun. took my fish out. surfed for over an hour, logging 30 mins. i love summer!
4 PM
Cycling-Road 1:09:00 [3] 19.86 mi (17.3 mph) +554ft
ez arvo spin up the coast. pre race shake out.
updated my garmin... not it's got more DATA!
Avg Power: 183 W
Max Power: 715 W
Max Avg Power (20 min): 155 W
Normalized Power (NP): 215 W
Intensity Factor (IF): 0.858
Training Stress Score (TSS): 65.6
updated my garmin... not it's got more DATA!
Avg Power: 183 W
Max Power: 715 W
Max Avg Power (20 min): 155 W
Normalized Power (NP): 215 W
Intensity Factor (IF): 0.858
Training Stress Score (TSS): 65.6
Thursday Jun 21, 2012 #
Note
slept:7.75
945-530. solid.
6 AM
CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)
630am sesh.
WU: Annie
40-30-20-10
DU's & situps
finally getting DU's. I worked in rhythm of 2 singles, 1 DU. Got "credit" for 2 DU's for every cycle of 2/1/
7:39
Yoga stratching & DL form review
WOD:
400m row
21-15-9
Deadlift #115
Box jumps 24"
400m run
8:26.
solid. good weight for DL for this workout and the most I want to lift. loving the box jumps right now.
WU: Annie
40-30-20-10
DU's & situps
finally getting DU's. I worked in rhythm of 2 singles, 1 DU. Got "credit" for 2 DU's for every cycle of 2/1/
7:39
Yoga stratching & DL form review
WOD:
400m row
21-15-9
Deadlift #115
Box jumps 24"
400m run
8:26.
solid. good weight for DL for this workout and the most I want to lift. loving the box jumps right now.
4 PM
Cycling-MTB 1:28:00 [3] 14.85 mi (10.1 mph) +2408ft
i needed this. at the last minute decided to throw mtb on rack & take my gear with me to work. cracking out to MTB since Big Bear race. hit the lusardi loop after work and figured out how to connect it to Black mtn.
one big climb up and took some random, sketchy single track down, but pretty stoked with tech skillz.
awesome loop. going to hit it again next week and climb black mtn a couple of times and probably run off the bike.
trail time!
one big climb up and took some random, sketchy single track down, but pretty stoked with tech skillz.
awesome loop. going to hit it again next week and climb black mtn a couple of times and probably run off the bike.
trail time!
Wednesday Jun 20, 2012 #
Note
slept:8.5
1030-7.
fun night downtown. Pizza and drinks with the crew. home late... for me.... 10pm on a weekeday. grandpa mode in full effect.
pretty sore from CF.
fun night downtown. Pizza and drinks with the crew. home late... for me.... 10pm on a weekeday. grandpa mode in full effect.
pretty sore from CF.
9 AM
Cycling-Road 3:00:00 [3] 59.21 mi (19.7 mph) +1640ft
awesome ride with the team. Base ride, super steady efforts all day. much needed. I need to work on more solid tempo on the flats. spent a lot of time on the front on the base.
perfect day, no june gloom. sunny and warm from the start.
perfect day, no june gloom. sunny and warm from the start.
4 PM
Running 46:32 [3] 6.03 mi (7:43 / mi) +196ft 7:29 / mi
post work run in the lagoon. ez jogging. still super nice out. loving summer!
Tuesday Jun 19, 2012 #
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi)
slept:7.5 shoes: Zoot Kiawe
630 sesh.
good dynamic warm up & stretching
4 min AMRAP
Sit ups
hollow rocks
No rep. scheme, complete as many reps. as possible
WOD:
8, 6, then 4 minute AMRAP
200 m. run
15 up and over box jumps 24/20
10 Ring Push ups
Rest 1 minutes between rounds
8 min - 3 & 2/3 rounds
6 min - 2 & 2/3 rounds
4 min - 2 rounds
8 & 1/3 rounds total.
amzing how much better i feel after these workouts. good for recovery. took the first couple of runs out mellow and built throughout. flying by the end!
good dynamic warm up & stretching
4 min AMRAP
Sit ups
hollow rocks
No rep. scheme, complete as many reps. as possible
WOD:
8, 6, then 4 minute AMRAP
200 m. run
15 up and over box jumps 24/20
10 Ring Push ups
Rest 1 minutes between rounds
8 min - 3 & 2/3 rounds
6 min - 2 & 2/3 rounds
4 min - 2 rounds
8 & 1/3 rounds total.
amzing how much better i feel after these workouts. good for recovery. took the first couple of runs out mellow and built throughout. flying by the end!
12 PM
Swimming 35:00 [3] 1.3 mi (26:55 / mi)
sunshine swim! felt so good, hot, sun blazing!
200 swim
10 x 50 kick (25 hard/25ez)
10 x 50 (25 drill/ 25 swim)
500 fartlek swim
10 x 50 pull w/ buoy & paddles
100 kick
200 swim
10 x 50 kick (25 hard/25ez)
10 x 50 (25 drill/ 25 swim)
500 fartlek swim
10 x 50 pull w/ buoy & paddles
100 kick
4 PM
Running 40:00 [3] 4.95 mi (8:05 / mi) +447ft 7:27 / mi
shoes: Zoot OVWA 2.0
ghetto loop with pete after work. kind of rough. legs were pretty smashed from CF. took 3 miles to loosen up. not fast, just jogging and getting pete back in shape.
Monday Jun 18, 2012 #
Note
slept:8.0
10-6. straight home after race yesterday and then out for beers & dinner with brad. could barely finish beer. dehydrated. pounded tons of water.
mellow morning and getting a lot done. mellow week & changing things up a bit this week.
mellow morning and getting a lot done. mellow week & changing things up a bit this week.
4 PM
Cycling-Road (active recovery) 1:45:00 [3] 27.4 mi (15.7 mph) +1581ft
awesome recovery spin with pete & brad. lazy day and was ready to take a nap when i got home but they got me out the door. good thing. just fun riding around through carlsbad. body is feeling good. my recovery capabilities are getting scary.