Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Note
slept:8.5 (injured)
good night out partying with everybody in town for the race and celebrating HJ's win. again... another full day with ZERO pain and no pain getting out of bed... and none balancing on one leg. YES!
9 AM
Cycling-Road 1:34:00 [3] 28.0 mi (17.9 mph) +1775ft
solo cruise through RSF. this my CX training route. a lot of short punchy climbs and flowing sections. really good legs today. stopped and picked up my truck. had a bit too much fun last night and took a cab home!
Avg Power: 180 W
Max Power: 910 W
Max Avg Power (20 min): 217 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.909
Training Stress Score (TSS): 128.6
Work: 1,015 kJ
Avg Power: 180 W
Max Power: 910 W
Max Avg Power (20 min): 217 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.909
Training Stress Score (TSS): 128.6
Work: 1,015 kJ
Saturday Mar 30, 2013 #
Note
slept:8.0 (injured)
solid sleep and ZERO pain getting out of bed. more progress! running is in my near future! At this point I don't think I will even try to jog until the week of 4/8 (if I keep making progress and have ZERO pain). No rush and BWR is next sunday and will be in a bit of rest mode during the week.
7 AM
Cycling-Road 4:10:00 [3] 68.25 mi (16.4 mph) +4788ft
fun ride with Scott. rolled out early so we could check out some of Ca70.3. Out east and then back on oside bike path. some good efforts but mostly just logging the miles.
Friday Mar 29, 2013 #
Note
slept:8.0 (injured)
after yesterday I have not run a step in 4 weeks!
more good sleep. didn't want to get up.
NO pain getting out of bed and pretty much zero pain or anything yesterday... even after testing. still some "sensation" standing on one leg putting on pants but that's it.
major progress in the past few days. stoked.
more good sleep. didn't want to get up.
NO pain getting out of bed and pretty much zero pain or anything yesterday... even after testing. still some "sensation" standing on one leg putting on pants but that's it.
major progress in the past few days. stoked.
6 AM
Cycling-Road 1:52:00 [3] 28.5 mi (15.3 mph) +3632ft
another double peak session. feeling good again and just overall pretty stoked with how my body is feeling. running is coming soon!
this ride is a money maker. all quality. super foggy morning.
big gear on SE side alternating standing/seated between lights. on twin oaks I alternated standing seated between signs. standing efforts were hard, seated steady.
Avg Power: 182 W
Max Power: 871 W
Max Avg Power (20 min): 266 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 0.941
Training Stress Score (TSS): 164.7
Work: 1,223 kJ
this ride is a money maker. all quality. super foggy morning.
big gear on SE side alternating standing/seated between lights. on twin oaks I alternated standing seated between signs. standing efforts were hard, seated steady.
Avg Power: 182 W
Max Power: 871 W
Max Avg Power (20 min): 266 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 0.941
Training Stress Score (TSS): 164.7
Work: 1,223 kJ
12 PM
Strength/Core 35:00 [3]
lunch sesh. a bit tired.
stretching.
Day 1 - Week 3 - 80 total
14
18
14
14
20
60 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #35
2 x 20 back ext
2 x 10 air squat
pvc roller
Trustretch
stretching.
Day 1 - Week 3 - 80 total
14
18
14
14
20
60 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #35
2 x 20 back ext
2 x 10 air squat
pvc roller
Trustretch
Thursday Mar 28, 2013 #
Note
slept:9.0 (injured)
sleep in... much needed. bagged ride this morning to get some sleep. leg is feeling good. can't wait to run... not timeline though. I want some pain free weeks before.
12 PM
Strength/Core (Pure Fitness) 15:00 [3]
stretching
myrtl
3-2-1 front planks - 1 min rest
myrtl
3-2-1 front planks - 1 min rest
Elliptical 10:00 [3] 1.0 mi (10:00 / mi)
Zero pain in leg all day. So after 5 min test last week on the elliptical hit it today. 1 mile in 10 minutes. lame but I think it will help me ease back to running a bit.
StairMaster 10:00 [3] 1.1 mi (9:06 / mi)
right after elliptical. I have been waiting to get on the SM. I can see how it would be beneficial to me. again... i can't feel anything in my leg today. stoked!
messed around with paces.
messed around with paces.
4 PM
Cycling-Road 2:04:00 [3] 36.0 mi (17.4 mph) +1624ft
Sprinters Loop. off work a little early so got out for and afternoon spin with Kurt. Pretty mellow miles for the most part but with quite a bit of head wind the last 45. legs feel good!
Avg Power: 150 W
Max Power: 613 W
Max Avg Power (20 min): 164 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.742
Training Stress Score (TSS): 113.7
Work: 1,116 k
Avg Power: 150 W
Max Power: 613 W
Max Avg Power (20 min): 164 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.742
Training Stress Score (TSS): 113.7
Work: 1,116 k
6 PM
Strength/Core (Ab ripper X) 15:00 [3]
Ab ripper X with Maggie after ride. Fun.
Wednesday Mar 27, 2013 #
Note
slept:7.5 (injured)
had to cancel acupuncture appt yesterday due to work. all good though. leg felt pretty good all day yesterday.
I had a dream i was running last night and then woke up this morning with only a trace of pain and nothing after riding.... maybe it's a sign!
I had a dream i was running last night and then woke up this morning with only a trace of pain and nothing after riding.... maybe it's a sign!
6 AM
Cycling-Road 1:57:00 [3] 31.25 mi (16.0 mph) +2664ft
went by velo hangar after work yesterday and got some new lights, tires, and power tap battery replaced. stoked. bike is dialed in.
on the road just before 6. headed south to torrey in the dark. once down there i got to climbing. nothing too hard. feeling yesterdays effort a bit.
3 x inside torrey - standing
2 x outside torrey - big ring - standing & seated
good morning on the bike.
Avg Power: 169 W
Max Power: 487 W
Max Avg Power (20 min): 205 W
Normalized Power (NP): 219 W
Intensity Factor (IF): 1.096
Training Stress Score (TSS): 235.0
Work: 1,197 kJ
on the road just before 6. headed south to torrey in the dark. once down there i got to climbing. nothing too hard. feeling yesterdays effort a bit.
3 x inside torrey - standing
2 x outside torrey - big ring - standing & seated
good morning on the bike.
Avg Power: 169 W
Max Power: 487 W
Max Avg Power (20 min): 205 W
Normalized Power (NP): 219 W
Intensity Factor (IF): 1.096
Training Stress Score (TSS): 235.0
Work: 1,197 kJ
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
stretching
150 sit ups on the ball
Push up retest: 28 (initial test was 20 - progress)
3 rounds
5 x dead hang pull ups
30 x hanging knee raisions
2 rounds
15 x TRX bicep curls
15 x TRX overhead tri ext
2 rounds
15 x TRX rows
15 x TRX push up/fly
3 rounds
15 x kbs #40 - slowly increasing weight
20 x leg raises
stretching (true stretch cage)
150 sit ups on ball
150 sit ups on the ball
Push up retest: 28 (initial test was 20 - progress)
3 rounds
5 x dead hang pull ups
30 x hanging knee raisions
2 rounds
15 x TRX bicep curls
15 x TRX overhead tri ext
2 rounds
15 x TRX rows
15 x TRX push up/fly
3 rounds
15 x kbs #40 - slowly increasing weight
20 x leg raises
stretching (true stretch cage)
150 sit ups on ball
Tuesday Mar 26, 2013 #
Note
slept:7.5 (injured)
awesome sleep. didn't move. leg felt the best it has so far getting out of bed. acupuncture today.
6 AM
Cycling-Road (group ride) 1:52:00 [3] 36.5 mi (19.6 mph) +2162ft
out the door right at 6 and got in 35 minutes before meeting up with the group. rode well again today and already noticed a difference from last week. I am able close gaps and nobody I can't bring back. good times attacking and getting attacked. fitness builder!
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
pure recovery/mobility sesh. feeling awesome. legs is hardly noticeable today.
stretching w/ band & ball
myrtly
5 x 1 min planks
more stretching
pvc roller & lacrosse ball
stretching w/ band & ball
myrtly
5 x 1 min planks
more stretching
pvc roller & lacrosse ball
Monday Mar 25, 2013 #
Note
slept:8.0 (injured)
monday. sill feeling better. only pain i had yesterday was when i got out of bed and same this morning. going to make another acupuncture this week....
6 AM
Cycling-Road 1:51:00 [3] 28.5 mi (15.4 mph) +3573ft
another double peak session and they are progressively getting better. big ringed everything but the past the gate on double peak. this will be staple when i start running.
awesome morning.
awesome morning.
12 PM
Strength/Core (p) 30:00 [3]
stretching.
Day 3 - Week 2 - 81 total
16
17
14
14
20
120 sec rest between sets. I did 30 situps on bosu (5x30)
3 rounds
21 x TRX IYT's
30 trx knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
pvc roller
Day 3 - Week 2 - 81 total
16
17
14
14
20
120 sec rest between sets. I did 30 situps on bosu (5x30)
3 rounds
21 x TRX IYT's
30 trx knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
pvc roller