Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 7, 2013:
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Sunday Apr 7, 2013 #
Event: Spy Belgian Waffle Ride
Note
slept:8.0 (injured)
awesome sleep. didn't move and puppy slept through the night. stoked.
no pain in leg. today should be "fun"
no pain in leg. today should be "fun"
8 AM
Cycling-Road (Spy Belgian Waffle Ride) 6:57:00 [3] 130.1 mi (18.7 mph) +11271ft
this was a fun day. I can't believe how good I felt pretty much all day. a couple short low spots but that's it. I stayed on top of cals and was able to drop the hammer on every major climb. i like my bike!
Avg Power: 189 W
Max Power: 859 W
Max Avg Power (20 min): 272 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 1.191 (need adjust FTP on new Garmin)
Training Stress Score (TSS): 983.6
Work: 4,724 kJ
Avg Power: 189 W
Max Power: 859 W
Max Avg Power (20 min): 272 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 1.191 (need adjust FTP on new Garmin)
Training Stress Score (TSS): 983.6
Work: 4,724 kJ
Saturday Apr 6, 2013 #
Note
slept:8.0 (injured)
good night sleep. pup woke me up one time... howling. sweet!
a lot of running around with the dog yesterday and legs feels good. no pain but noticeable tightness. not sure what to think. bryan said to expect that. hopefully jogging next week.
a lot of running around with the dog yesterday and legs feels good. no pain but noticeable tightness. not sure what to think. bryan said to expect that. hopefully jogging next week.
8 AM
Cycling-Road 2:08:00 [3] 36.0 mi (16.9 mph) +1270ft
fun, mellow, morning ride. good crew and good vibes. sprinters loop. sat in 90% of the ride to save my legs for tomorrow. time to suffer.
Friday Apr 5, 2013 #
Note
slept:7.0 (injured)
no pain yesterday after this morning after "machine" session. talked with bryan a lot last night about my combeback. he said i should expect a bit of pain/tightness when I first start back and i just gotta be careful. there will be some scar tissue and I'll have open the leg back up.
Cycling-Road 1:52:00 [3] 34.0 mi (18.2 mph) +2150ft
fun ride through RSF and then up the coast. good legs. got it done early before heading to pick up my new training partner.
Thursday Apr 4, 2013 #
Note
slept:8.0 (injured)
more good sleep. no pain or soreness today after super short test and more (mellow) lowerbody work in the gym. progress. Maggie yelled at me for testing yesterday. She's right. I need to stick to my plan. baby steps.
6 AM
Cycling-Road 1:34:00 [3] 25.5 mi (16.3 mph) +2215ft
just waking up. headed out to san elijo and up to the fire station. skipped double peak to rest the legs a bit. then rolled through RSF to manchester, to the coast then home. just taking it easy.
Avg Power: 158 W
Max Power: 392 W
Max Avg Power (20 min): 213 W
Normalized Power (NP): 198 W
Intensity Factor (IF): 0.793
Training Stress Score (TSS): 98.5
Work: 897 kJ
Avg Power: 158 W
Max Power: 392 W
Max Avg Power (20 min): 213 W
Normalized Power (NP): 198 W
Intensity Factor (IF): 0.793
Training Stress Score (TSS): 98.5
Work: 897 kJ
12 PM
Strength/Core 20:00 [3]
stretching
2 x 100 situps on ball
myrtl
band stretching
3 x 2min planks, 15 sec rest
truestretch
then machine cardio time!!
2 x 100 situps on ball
myrtl
band stretching
3 x 2min planks, 15 sec rest
truestretch
then machine cardio time!!
Elliptical (AMT) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: New Balance 1400 - Aqua
did this on the Precor AMT. more like actual running than standard elliptical machine. a couple of weeks ago i tried to jump on this and i could feel something in my leg. nothing today.
easy mile.
easy mile.
1 PM
StairMaster 20:00 [3] 2.45 mi (8:10 / mi)
shoes: New Balance 1400 - Aqua
solid sesh on the SM. I think i will start doing this regularly. I think doing intervals on this contraption could be beneficial.
mini interval workout.
started on level 8
minutes 1-10 increased level every 2 min (8-12)
mintues 11-18 increased level every 1 min (8-15)
2 min cooldown - 10
sweating buckets. solid work.
mini interval workout.
started on level 8
minutes 1-10 increased level every 2 min (8-12)
mintues 11-18 increased level every 1 min (8-15)
2 min cooldown - 10
sweating buckets. solid work.
5 PM
Body Work (massage) 1 [3]
massage with shari. back on the every other week plan. body felt awesome after.
Wednesday Apr 3, 2013 #
Note
slept:8.0 (injured)
zombie mode. the hardest i have slept in a long time. gnarly dreams.
more pain free days and nights. can't wait to jog
more pain free days and nights. can't wait to jog
6 AM
Cycling-Road 1:43:00 [3] 29.2 mi (17.0 mph) +1529ft
well the zombie sleep rolled right into a zombie ride. pretty tired but not really fatigue. Just could have used another couple hours of sleep even though I was in bed at 915.
quick spin to UCSD and back. Legs are fine, just some residual soreness from gym on Monday.
quick spin to UCSD and back. Legs are fine, just some residual soreness from gym on Monday.
12 PM
Strength/Core 25:00 [3]
officiall over the 100 push up challenge. the jump in week 3 makes no sense. I am going to keep doing push ups 2 x week but with some schedule changes I'll likely only be in the gym twice a week. time to start hitting the lower body.
5 rounds
20 pushups
30 situps on ball
foam roller during rest
4 rounds
5 dead hang pull ups
10 one legged TRX squats (5 ea leg) - baby steps
3 rounds
15 kbs #40
3x3 box step down & reach (ea leg)
20 situps on ball
10 knees to elbow (shocked at how easy they were)
5 rounds
20 pushups
30 situps on ball
foam roller during rest
4 rounds
5 dead hang pull ups
10 one legged TRX squats (5 ea leg) - baby steps
3 rounds
15 kbs #40
3x3 box step down & reach (ea leg)
20 situps on ball
10 knees to elbow (shocked at how easy they were)
1 PM
Running 5:00 [3] 0.4 mi (12:30 / mi)
shoes: New Balance 110
a bit of test. after strength work got on the tready.
3 min walking increasing the speed & incline
2 min jog a 10 min pace & 3 incline.
very cautions. left quad/groin area just feels tight, no pain, weird feeling. not sure what to think or how to approach. I wanna see how I feel later today and tomorrow morning.
3 min walking increasing the speed & incline
2 min jog a 10 min pace & 3 incline.
very cautions. left quad/groin area just feels tight, no pain, weird feeling. not sure what to think or how to approach. I wanna see how I feel later today and tomorrow morning.
Tuesday Apr 2, 2013 #
Note
slept:7.0 (injured)
another pain free day and morning in the bag. this being patient and smart thing isn't very fun but hopefully it wil pay off in the end.
i did some running yesterday... kind of. Just been running up and down the stairs at home and work, and in some parking lots to and from car. no pain. legs feels tight though. going to be interesting getting back at it. kind of nervous.
i did some running yesterday... kind of. Just been running up and down the stairs at home and work, and in some parking lots to and from car. no pain. legs feels tight though. going to be interesting getting back at it. kind of nervous.
6 AM
Cycling-Road (group ride) 1:47:00 [3] 35.5 mi (19.9 mph) +2290ft
on the road at 5:55 and got in a good 30min before rolling out with the group. it was kind of game on from the start. did some hard work on the coast to stay in front group.
strong on the monroe and lead out carlsbad village climb.... and then cracked half way up the ECR climb... total blow. regrouped and then worked my ass off for quite a few miles to latch back on. caught group on faraday and then back with front group for rest of ride.
it's been a while since i hurt that bad. bad legs from the start and plenty of conversations with myself trying to talk myself out of working so hard to get back on.... was about to pull plug but then somehow rallied.
Avg Power: 195 W
Max Power: 911 W
Max Avg Power (20 min): 277 W
Normalized Power (NP): 273 W
Intensity Factor (IF): 1.092
Training Stress Score (TSS): 211.8
Work: 1,255 kJ
strong on the monroe and lead out carlsbad village climb.... and then cracked half way up the ECR climb... total blow. regrouped and then worked my ass off for quite a few miles to latch back on. caught group on faraday and then back with front group for rest of ride.
it's been a while since i hurt that bad. bad legs from the start and plenty of conversations with myself trying to talk myself out of working so hard to get back on.... was about to pull plug but then somehow rallied.
Avg Power: 195 W
Max Power: 911 W
Max Avg Power (20 min): 277 W
Normalized Power (NP): 273 W
Intensity Factor (IF): 1.092
Training Stress Score (TSS): 211.8
Work: 1,255 kJ
3 PM
Strength/Core 25:00 [3]
I had a long lunch meeting so I got over to the gym this arvo. legs are sore from the step ups yesterday... pretty smashed. the road back is going to be a rough/fun one.
stretching, band
myrtl
TrueStretch
planks: 1 x 3min, 2 x 2min
pvc roller
stretching, band
myrtl
TrueStretch
planks: 1 x 3min, 2 x 2min
pvc roller
Monday Apr 1, 2013 #
Note
slept:8.0 (injured)
super mellow sunday and good sleep. leg is good. no pain again. I'm going to try really hard not to jog this week. BWR is sunday so I'll be dialing back the riding a bit.
6 AM
Cycling-Road 1:50:00 [3] 32.0 mi (17.5 mph) +3000ft
12 PM
Strength/Core 30:00 [3]
stretching, truestretch
stretching.
Day 2 - Week 3 - 95 total
20
25
15
15
20
90 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds
21 x TRX IYT
30 x TRX knee raises
3 rounds
20 x kbs #35
20 step ups (10 ea leg) - felt good!
pvc roller
stretching
stretching.
Day 2 - Week 3 - 95 total
20
25
15
15
20
90 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds
21 x TRX IYT
30 x TRX knee raises
3 rounds
20 x kbs #35
20 step ups (10 ea leg) - felt good!
pvc roller
stretching