Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 22, 2012:
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Sunday Jul 22, 2012 #
7 AM
Cycling-Road 3:07:00 [3] 50.41 mi (16.2 mph) +2966ft
rolled down to Solana Beach tri to watch some friends race and meet up with David, an 18 yr old kid I am coaching.
after race was rolled up and showed where and how I want him to do repeats on TP and then cruised sprinters loop. stopped a bux for some coffee after and then some solo spinning on the coast to get to 3 hours.
after race was rolled up and showed where and how I want him to do repeats on TP and then cruised sprinters loop. stopped a bux for some coffee after and then some solo spinning on the coast to get to 3 hours.
3 PM
Swimming 40:00 [3] 1.28 mi (31:15 / mi)
mellow solo sesh at the Y. good for the body.
2250 scy
200 swim
200 kick
200 drill
Irish Mile pull w/ paddles
11-10-9-8-7-6-5-4-3-2-1 lengths. 10 sec rest in between.
2250 scy
200 swim
200 kick
200 drill
Irish Mile pull w/ paddles
11-10-9-8-7-6-5-4-3-2-1 lengths. 10 sec rest in between.
Saturday Jul 21, 2012 #
Note
slept:8.5
good sleep. mega sore from crossfit. lower back super tight. probably from all the rowing yesterday morning and then mtb in the arvo with slater.
8 AM
Cycling-Road 4:58:00 [3] 88.2 mi (17.8 mph) +4649ft
rolled out with beth, katya, and david on the swami's "B" ride. a lot of fast guys that I race in the 4's. worked hard through elfin and then starter stringing out the group. went to the front and shattered the 40 man group. by the time we go to the sprint there were only 8 guys left... i guy offered to give me a lead out and I took it. won the sprint. hard riding on bad legs! suffering!
when we got to the church rolled the long course with beth. all aerobic for final 3.5 hours. good for me.
when we got to the church rolled the long course with beth. all aerobic for final 3.5 hours. good for me.
Friday Jul 20, 2012 #
6 AM
CrossFit/Strength 45:00 [3]
For time
WU: squats, kb swings, box jumps
* subbed rowing for all running, same distance
3 rounds
400m. run
25 KB swings #40
3 rounds
400m. run
25 box jumps
3 rounds
400m. run
50 squats
1 round
1 mile run
25 KB swings #40
25 Box jumps
50 squats
38:18
finished with 5200m of rowing... smashed!
WU: squats, kb swings, box jumps
* subbed rowing for all running, same distance
3 rounds
400m. run
25 KB swings #40
3 rounds
400m. run
25 box jumps
3 rounds
400m. run
50 squats
1 round
1 mile run
25 KB swings #40
25 Box jumps
50 squats
38:18
finished with 5200m of rowing... smashed!
3 PM
Cycling-MTB 2:01:00 [3] 18.52 mi (9.2 mph) +3356ft
fun ride with slate r& pete up HTT. just chillen and talking the whole... gets me excited for the future....
legs were ok but definitely a little smashed from the CF beatdown.
legs were ok but definitely a little smashed from the CF beatdown.
Thursday Jul 19, 2012 #
Note
slept:7.0 (injured)
well it's official. i am injured. shin splint.
I felt it coming on after a 12 mile run on the concrete a couple of weeks ago but kept it in check. i could feel it when running and didn't run hard leading up to 70.3. morning of race i tweaked my ankle calf and could feel my shin. then raced on it. didn't hurt didn't during race. could feel it again yesterday in the airport. so NO running for a week. i will do all the RIGHT things.
I felt it coming on after a 12 mile run on the concrete a couple of weeks ago but kept it in check. i could feel it when running and didn't run hard leading up to 70.3. morning of race i tweaked my ankle calf and could feel my shin. then raced on it. didn't hurt didn't during race. could feel it again yesterday in the airport. so NO running for a week. i will do all the RIGHT things.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3]
Warm up 2 rounds
200m. row
20 DU's (80 singles)
200m. run (subbed more rowing)
AMRAP 10 minutes
10 Squat clean #65
10 Burpee's
6 rounds + 5
rest 5 minutes
AMRAP 10 minutes
10 Squat Clean #65
10 Double Unders (40 singles)
70 rounds
sweating my face off. outside workout, sun blazing early. awesome. no discomfort in shin/calf while jumping rope, lifting, or rowing.
200m. row
20 DU's (80 singles)
200m. run (subbed more rowing)
AMRAP 10 minutes
10 Squat clean #65
10 Burpee's
6 rounds + 5
rest 5 minutes
AMRAP 10 minutes
10 Squat Clean #65
10 Double Unders (40 singles)
70 rounds
sweating my face off. outside workout, sun blazing early. awesome. no discomfort in shin/calf while jumping rope, lifting, or rowing.
12 PM
Swimming (Masters) 55:00 [3] 1.8 mi (30:33 / mi)
after morning full of work headed over to the Y to swim under the sun.
3150 scy
300 swim
250 kick
8 x 75
- 1-4 25 kick/50 drill
- 5-8 25 free/25 back/25 free
500 b+5, 4 x 25 fast
400 b+5, 4 x 50 fast
300 b+5, 4 x 75 fast
200
3150 scy
300 swim
250 kick
8 x 75
- 1-4 25 kick/50 drill
- 5-8 25 free/25 back/25 free
500 b+5, 4 x 25 fast
400 b+5, 4 x 50 fast
300 b+5, 4 x 75 fast
200
3 PM
Cycling-Road (hill repeats) 1:51:00 [3] 31.15 mi (16.8 mph) +2274ft
beautiful day. got out the door to clear my head. a lot of thoughts about what to do next (after my shin heals).
headed down to TP for some repeats. didn't want to push it too hard... still in semi-recovery mode and already smashed myself a bit a Cf this morning and in the pool.
2 rounds of inside repeat (attacking) & outside repeat (big gear)
created my own strava segments for the climbs to track progress with out having to worry about laps.
inside:
http://app.strava.com/activities/13881841?segment_...
outside:
http://app.strava.com/rides/13881841#256892383
good legs.
Avg Power: 221 W
Max Power: 646 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 247 W
Intensity Factor (IF): 0.99
Training Stress Score (TSS): 135.4
headed down to TP for some repeats. didn't want to push it too hard... still in semi-recovery mode and already smashed myself a bit a Cf this morning and in the pool.
2 rounds of inside repeat (attacking) & outside repeat (big gear)
created my own strava segments for the climbs to track progress with out having to worry about laps.
inside:
http://app.strava.com/activities/13881841?segment_...
outside:
http://app.strava.com/rides/13881841#256892383
good legs.
Avg Power: 221 W
Max Power: 646 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 247 W
Intensity Factor (IF): 0.99
Training Stress Score (TSS): 135.4
Wednesday Jul 18, 2012 #
3 PM
Cycling-Road 2:24:00 [3] 37.6 mi (15.7 mph) +3294ft
post flight shake out. headed out and up to double peak. then a lap of the san marcos crit course. legs were ok, but was just taking it easy. recovery mode.
headed back to carlsbad and ran into ian on a trun. paced him back and chatted. good to be home.
headed back to carlsbad and ran into ian on a trun. paced him back and chatted. good to be home.
Tuesday Jul 17, 2012 #
9 AM
Cycling-Road (active recovery) 3:10:00 [3] 52.3 mi (16.5 mph) +3435ft
got a rental madone for the day. beth, dr. g, and I headed down to the ferry over to whidbey island after breakkie. relaxing morning and pretty awesome ride around the island. roller the whole time. feeling pretty good. "recovery" hike was a good call.
Monday Jul 16, 2012 #
Hike (Mt. Serene Trail) 3:33:00 [3] 7.8 mi (27:18 / mi) +2927ft 20:09 / mi
shoes: Zoot Kiawe
epic hike up to Mt Serene with Beth, Dr. G, & Marsha. some of the most epic trails i have ever been on... did i say epic!