Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 28, 2013:
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Sunday Apr 28, 2013 #
Note
slept:7.0 (injured)
thanks to the pup i was up at 5....
super productive day yesterday and hoping for more of the same today.
felt some aching in my leg. oh well....
super productive day yesterday and hoping for more of the same today.
felt some aching in my leg. oh well....
9 AM
Cycling-Road 1:32:00 [3] 27.0 mi (17.6 mph) +1713ft
out the door after getting a shitload of stuff done at the crib. progress. getting rid of some much stuff!
i just wanted to get out before a quick one between getting work done. felt heaps better than yesterday. rolled south and climbed inside & out side TP. put in some solid efforts and the cruised home. back to work!
Avg Power: 180 W
Max Power: 573 W
Max Avg Power (20 min): 228 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 208.4
Work: 999 kJ
i just wanted to get out before a quick one between getting work done. felt heaps better than yesterday. rolled south and climbed inside & out side TP. put in some solid efforts and the cruised home. back to work!
Avg Power: 180 W
Max Power: 573 W
Max Avg Power (20 min): 228 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 208.4
Work: 999 kJ
Saturday Apr 27, 2013 #
8 AM
Cycling-Road 2:12:00 [3] 41.0 mi (18.6 mph) +2800ft
a pretty lackluster, lethargic ride with RV. Stoked he only wanted to do 2 hours. I was ready to be off my bike 30 min in. bad legs, no motivation.
stoked to get home and work on some house projects.
stoked to get home and work on some house projects.
Friday Apr 26, 2013 #
Note
slept:7.0 (injured)
good sleep. legs tired from all the work yesterday. no pain in the leg but talking it easy.
6 AM
Cycling-Road 1:52:00 [3] 32.25 mi (17.3 mph) +1991ft
killer morning. rolled down the hill to have coffee at gordys with RV and then got on it. we hit sprinters but came back through RSF & Encinitas. nice change. as always RV makes me work.... and it seems like he's not even trying. good for me.
Avg Power: 174 W
Max Power: 617 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 221 W
Intensity Factor (IF): 1.104
Training Stress Score (TSS): 227.0
Work: 1,169 kJ
Avg Power: 174 W
Max Power: 617 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 221 W
Intensity Factor (IF): 1.104
Training Stress Score (TSS): 227.0
Work: 1,169 kJ
3 PM
Strength/Core 20:00 [3]
slow day in the office so snuck over to the gym for quick sesh.
stretching
stretching & mobility with the band
Core H moves. solid stuff to add to the mix
http://www.youtube.com/watch?v=WeZ_1rYYnjI&feature...
Truestretch
pvc roller
stretching
stretching & mobility with the band
Core H moves. solid stuff to add to the mix
http://www.youtube.com/watch?v=WeZ_1rYYnjI&feature...
Truestretch
pvc roller
Thursday Apr 25, 2013 #
Note
slept:7.5 (injured)
no pain. none at all and leg is feeling strong. i'll be ready to give running another go soon.
really like my morning routine... even if it means getting up at 5-515. it will get even better when i'm running.
5-515 wake up and let the pup out.
get coffee and take the pup on a walk
play with the pup & get ready to ride
6-730 ride
730-8 walk the pup again
8- shower and head to work.
really like my morning routine... even if it means getting up at 5-515. it will get even better when i'm running.
5-515 wake up and let the pup out.
get coffee and take the pup on a walk
play with the pup & get ready to ride
6-730 ride
730-8 walk the pup again
8- shower and head to work.
6 AM
Cycling-Road 1:29:00 [3] 27.8 mi (18.7 mph) +2087ft
another good ride. good legs this week. out and back in RSF. constant rollers and good power.
Avg Power: 195 W
Max Power: 886 W
Max Avg Power (20 min): 238 W
Normalized Power (NP): 239 W
Intensity Factor (IF): 1.193
Training Stress Score (TSS): 211.3
Work: 1,051 kJ
Avg Power: 195 W
Max Power: 886 W
Max Avg Power (20 min): 238 W
Normalized Power (NP): 239 W
Intensity Factor (IF): 1.193
Training Stress Score (TSS): 211.3
Work: 1,051 kJ
12 PM
Strength/Core 35:00 [3]
2 rounds
100 stiups on ball
2 min active plank
myrtl
Truestretch
got on stairmaster after warm up set...
2 x 5 rounds lunge matrix #15
2 rounds
10 squat, 10 good mornings, 10 deadlift #45
30 (15 ea side) weighted sidebend
2 x 10 squat #95
2 x 10 deadlift #95
100 stiups on ball
2 min active plank
myrtl
Truestretch
got on stairmaster after warm up set...
2 x 5 rounds lunge matrix #15
2 rounds
10 squat, 10 good mornings, 10 deadlift #45
30 (15 ea side) weighted sidebend
2 x 10 squat #95
2 x 10 deadlift #95
1 PM
StairMaster 20:00 [3] 2.78 mi (7:12 / mi) +1330ft 4:57 / mi
another good one and legs feel strong, but not quick.
min 1-10 (level 8-17 - increased every 1 min)
2 min - 10
2 min - 12
2 min - 14
2 min - 16
2 min - 10
min 1-10 (level 8-17 - increased every 1 min)
2 min - 10
2 min - 12
2 min - 14
2 min - 16
2 min - 10
Wednesday Apr 24, 2013 #
Note
slept:7.5 (injured)
great sleep. pup slept through the night. stoked.
absolutely zero pain in the leg. plan is to start the slow road back the weekend of 5/4-5 or the following monday.
absolutely zero pain in the leg. plan is to start the slow road back the weekend of 5/4-5 or the following monday.
6 AM
Cycling-Road 1:30:00 [3] 24.75 mi (16.5 mph) +3107ft
double peak ride. good legs today. garmin was jacked and the download to starva is weird. i really wanted to see the times on the climbs & power. next time.
motivation is back.
motivation is back.
5 PM
Strength/Core 35:00 [3]
WLAN cutover starting at 7 so didn't have time to go home. hit the gym for a quick sesh before getting my enginerd on.. aka ripping my brain off!
2 rounds
20 pushpus
30 situps on bosu
2 rounds
21 TRX IYT
30 trx knee raises
3 rounds
10 (ea arm) single arm kbs #26
10 (ea arm) single arm kb high pull #26
30 situp on ball
3 rounds
10 knees to elbows
20 back ext
true stretch
band stretching/mobility
pvc roller
booyah!
2 rounds
20 pushpus
30 situps on bosu
2 rounds
21 TRX IYT
30 trx knee raises
3 rounds
10 (ea arm) single arm kbs #26
10 (ea arm) single arm kb high pull #26
30 situp on ball
3 rounds
10 knees to elbows
20 back ext
true stretch
band stretching/mobility
pvc roller
booyah!
Tuesday Apr 23, 2013 #
Note
slept:7.0 (injured)
up early with the pup and just stayed awake.
I met with my doctor this morning. so stoked be in the hand of (very) athletic minded doctor. so my MRI shows a healed/healing stress fracture in the shaft of my femur. He said the fracture has most likely filled in just not completely hardened. so a bit more rest and then give it another go at a slow ramp up. he was very optimistic based how I feel and what I have been doing that I should be back very soon. so good news overall.
I met with my doctor this morning. so stoked be in the hand of (very) athletic minded doctor. so my MRI shows a healed/healing stress fracture in the shaft of my femur. He said the fracture has most likely filled in just not completely hardened. so a bit more rest and then give it another go at a slow ramp up. he was very optimistic based how I feel and what I have been doing that I should be back very soon. so good news overall.
6 AM
Cycling-Road 1:31:00 [3] 26.2 mi (17.3 mph) +1614ft
quick spin down to TP and back before appt. Went up the inside & then outside. Legs were pretty good considering the efforts & lifting yesterday.
Avg Power: 174 W
Max Power: 782 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 218 W
Intensity Factor (IF): 1.091
Training Stress Score (TSS): 179.4
Work: 951 kJ
Avg Power: 174 W
Max Power: 782 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 218 W
Intensity Factor (IF): 1.091
Training Stress Score (TSS): 179.4
Work: 951 kJ
Monday Apr 22, 2013 #
Note
slept:8.0 (injured)
good sleep and on it early to start the week. back to being 100% pain free moving around, running down stairs, etc. just going to bank for rest, keep riding, and see what the doc has to say tomorrow.
6 AM
Cycling-Road 1:30:00 [3] 28.1 mi (18.7 mph) +1732ft
pretty good morning on the bike. sticking to 990 min rides during the week. just enough to get moving and wake up.
road nice and steady today. after 15 minutes i did 10 minutes of 30 sec hard/30 sec mod to get the blood flowing. From there on out I rode steady and just staying above 200w the whole time and harder on the rollers & climbs.
Avg Power: 191 W
Max Power: 556 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 231 W
Intensity Factor (IF): 1.155
Training Stress Score (TSS): 200.6
Work: 1,039 kJ
road nice and steady today. after 15 minutes i did 10 minutes of 30 sec hard/30 sec mod to get the blood flowing. From there on out I rode steady and just staying above 200w the whole time and harder on the rollers & climbs.
Avg Power: 191 W
Max Power: 556 W
Max Avg Power (20 min): 224 W
Normalized Power (NP): 231 W
Intensity Factor (IF): 1.155
Training Stress Score (TSS): 200.6
Work: 1,039 kJ
12 PM
Strength/Core 40:00 [3]
shoes: New Balance 110
very good session. going to start doing more kb work and total body movements.
2 rounds
100 stiups on ball
20 push ups
2 min plank
myrtl
3 rounds
10 x squat, good morning, dead lift, thruster #50
15 x kbs #44
30 reverse crunches
3 rounds
20 (10 ea arm) kb clean & jerk #26
20 (10 ea leg) box step ups 28"
2 rounds
100 stiups on ball
20 push ups
2 min plank
myrtl
3 rounds
10 x squat, good morning, dead lift, thruster #50
15 x kbs #44
30 reverse crunches
3 rounds
20 (10 ea arm) kb clean & jerk #26
20 (10 ea leg) box step ups 28"
1 PM
StairMaster 15:00 [3] 2.0 mi (7:30 / mi) +950ft 5:10 / mi
shoes: New Balance 110
solid session and just the beginning. no pain on SM and legs feel good.
started on level 8 and increased every minute up to 10 minutes (level16). then 5 min steady at level 12.
sweating buckets.
started on level 8 and increased every minute up to 10 minutes (level16). then 5 min steady at level 12.
sweating buckets.