Training Log Archive: Grandpa Jameson

945-6. good sleep, but definitely a bit smashed. that ride left a mark. race today should be "fun"

ride to race and around the race before. easy spinning. legs not totally trashed... but not full of awesomeness either.

Fun Race on tired legs. Felt like crap for first couple of laps and sat in back of 100 man field. moved up after a bit and stayed in top 15. with 4 laps to, on a prime lap ($60!!) , a guy attacked half way through. I let him get a way a bit and then bridge up, dropping the group. i got on his wheel and attacked on the climb... he shattered and i got the $$$. Beer $$$!!!!

stayed away for a bit and then sat up and sat in group for final 2 laps. If i had fresh legs i think I could stayed away. Good racing any way.

fast if fun!

Avg Power: 332 W
Max Power: 975 W
Max Avg Power (20 min): 291 W
Normalized Power (NP): 362 W
Intensity Factor (IF): 1.448
Training Stress Score (TSS): 108.2

C • which race? 2

mellow spin home from race. my actually started to feel really good. the race opened them up....

mega.
http://app.strava.com/activities/15162391

well day one of EC training is in the bag... i really didn't need to go this long but wanted/needed to. i have always wanted to add east grade to the Henshaw loop and that's what i dide.

rolled out with beth, keith, jess, charisa and some others to Ramona and then out to dudleys. Felt good all the way out. staying WAY out of the red and keeping it aerobic which why riding with girls is good.

hit east grade and kept is steady up to the store. slammed a coke and i was on the my way. Cole grade was rough! so steep and just trying to not smash and I was definitely losing power by this point. stoked to get to the top and then rolled lilac to circle.

climb up 395 wasn't too bad but my feet were hurting a bit. stopped one more time for coke and food. rallied for the final climbs. smashed when i got home. suffered. just what i wanted.

Avg Power: 193 W
Max Power: 444 W
Max Avg Power (20 min): 248 W
Normalized Power (NP): 210 W
Intensity Factor (IF): 0.84
Training Stress Score (TSS): 462.7

C • awesome... 3

maybe rest is what i needed... noticed last I had NO pain in my shin... even when trying to force it!

so the plan was to test it a bit today at CF and it went well! 2 miles NO pain or sensation... but just ez jogging. time for a comeback. baby steps.

phase1 : 30 min run, then 2 days off... repeat for a week+ if pain free. all soft surface (except for short CF running)
phase2: 30-45 min run every other day

quick warm up. a lot of stretching, planks, squats.

WOD:
Murph:
1 mile run
100 pull ups (used smallest band)
200 push ups
300 squats
1 mile run

broke it up as 10 rounds.
10 pull ups, 20 push ups, 30 squats
39:40

took the runs very ez... just jogging. used as warm up and cool down. work was hard! limiter was push ups. would like to get pull ups to poing i don't need. I'm thinking in another month or so i will be there.

awesome solo ride. tested out a hilly loop to see how long it was... perfect for a weekday.

good thinking ride.... clearing my mind. good legs! looking forward to ripping them to shreds tomorrow.
Avg Power: 194 W
Max Power: 546 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 213 W
Intensity Factor (IF): 0.851
Training Stress Score (TSS): 177.2

massage with Shari. much needed. upper back mega tight... stress?

unplanned rest day. had to be downtown early for a quick install.... got everything dialed, tested, and came home. a couple hours got a call that they were having problems. had to drive back down. a lot troubleshooting with cisco TAC, found a bug, upgraded code and it was fixed for most part.

then gnarly traffic coming home.... draining....

makes me grateful that i only have days like this every so often... i have good life!

woke up a bit late but got to the pool. swam pretty hard today, but still feeling good. my one "structured" swim for week is in the bag!

3000 scy

200 swim
50 kick
200 kick
3 x 150 pull

400, 4 x 100
300, 4 x 75
200, 4 x 50
100, 4 x 25

CFC Team ride. A bit of mellower ride which was good. had pretty good legs but didn't push the pace much. just logging the miles right now.


Avg Power: 167 W
Max Power: 647 W
Max Avg Power (20 min): 180 W
Normalized Power (NP): 199 W
Intensity Factor (IF): 0.797
Training Stress Score (TSS): 154.7

broken sleep. just too much going. a lot of work this week and all over the place.

shin is doing much better. still no rush.

warm-up -
PVC, jump rope, stretching planks, kb skillz
2 rounds:
10 aquats
20 DU's
200m run - first run since race and felt good. could still feel shin but nowhere near the pain before. still no running. was just testing.

WOD:

AMRAP 10 minutes
10 KB swings #35
10 SDHP #35
10 KB clean and press (5 each arm) #35

then
Tabata this/ 20 seconds of work/10 seconds rest for 6 rounds. one exercise at a time.

KB goblet squats #35
DB renegade rows #20
DB V twists #20
KB SDHP #35
Box jumps 24#

1 minute rest between rounds

up early for CF and straight to work right after... call after call after call... mind numbing. rolled out with beth to meet keith and ramon at gordy's for a an 2 x espresso to get rolling.

headed to san elijo for some big gear repeats. me and pete were leading it out and going pretty well. 2 solid repeats... then beth got a flat, not seat bag with her... we rolled down got it fixed with my stuff, then she flatted again while keith and ramon were on other side of hill... no supplies. it rolled to bicycle warehouse and bought some stuff and rolled back.

then we went up twin oaks side and one more time up on san elijo side before heading home. wanted more, felt good, but just getting started. #climbfest

up kind of late, but good sleep. taking another week off of running. still feel the shin, but not as much.

good start to the week.

WU:
3 rounds
10 good mornings
10 push ups
20 kbs
20 presses
800m row
thruster progression

1 rep. max thruster
3 x #65, 3 x #75, 3 x #85
1 x #95, 1 x #105

then

Jackie

1000m. row
50 thrusters #45
30 pull ups
8:19

recovery spin gone long...

got home from brea, knocked out some more work, a con call, and got out the door. was planning to meed KL after and hour or so but he bailed. just some mellow miles enjoying the weather, clearing my mind, planning for the future.


Avg Power: 159 W
Max Power: 655 W
Max Avg Power (20 min): 151 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.72
Training Stress Score (TSS): 111.3