Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 4, 2011:
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Sunday Dec 4, 2011 #
Note
slept:8.75
10-645. mellow night at home after b-day party & bbq. good food & good beers.
8 AM
Running 57:45 [3] 8.0 mi (7:13 / mi) +680ft 6:41 / mi
shoes: Zoot Kapalani
sunday morning run with trevor & pete. 8 mile hilly loop in the ranch. "tempo" pace. good running with boys and throwing down attacks on the hills!
10 AM
Cycling-CX (active recovery) 57:00 [3] 12.3 mi (12.9 mph) +837ft
mellow ride on CX bikes with Pete a couple hours after run. about 20 minutes on the ranch trails and then down to cardiff for a coffee, then back up to Encinitas to stop Skinfit HQ, then home.
12 PM
Strength/Core (home sesh) 10:00 [3]
quick session right after ride, before lunch.
100 crunches on ball
3 min plank (1 min front, 1 min L, 1 min R)
4 x 5 rollout push ups & 6 leg raises
20 arm TRX rows (10 each side)
50 TRX knee raises
20 TRX single squats (10 ea leg)
100 crunches on ball
3 min plank (1 min front, 1 min L, 1 min R)
4 x 5 rollout push ups & 6 leg raises
20 arm TRX rows (10 each side)
50 TRX knee raises
20 TRX single squats (10 ea leg)
Saturday Dec 3, 2011 #
Note
slept:6.5
1245-715.
gnarly, stressful cutover last night. so stoked it's behind me. should be pretty mellow through the holidays.
gnarly, stressful cutover last night. so stoked it's behind me. should be pretty mellow through the holidays.
8 AM
Running 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
mellow early morning jog with pete & trevor. leucadia loop.
9 AM
Cycling-Road 2:50:00 [3] 49.81 mi (17.6 mph) +2159ft
mellow ride with the crew. cool fall day and just rolling. mellow loop down through PB & a mid-ride coffee stop.
Friday Dec 2, 2011 #
Note
slept:9.0
930-630. ruling sleep right now. waking up at 630 w/o alarm everyday.
8 AM
CrossFit/Strength 45:00 [3]
intro day 2. total session was an hour but work was :45.
warm up:
800m run
2 rounds of:
10 T push ups
10 v-ups
10 samson stretches
intro/technique work:
deadlift
sumo deadlift high pull
rings
pistols/single leg squats
handstand pushups
WOD:
3 rounds, as many reps, 1 min each
pistols/single leg squat
sumo DL High pull
ring dips
pike pushups
row
rest
another complete smashing in 18 mins. i am thinking of hitting CF 4 days a week. need to consult with the doctor.
warm up:
800m run
2 rounds of:
10 T push ups
10 v-ups
10 samson stretches
intro/technique work:
deadlift
sumo deadlift high pull
rings
pistols/single leg squats
handstand pushups
WOD:
3 rounds, as many reps, 1 min each
pistols/single leg squat
sumo DL High pull
ring dips
pike pushups
row
rest
another complete smashing in 18 mins. i am thinking of hitting CF 4 days a week. need to consult with the doctor.
12 PM
Cycling-Road (active recovery) 1:38:30 [3] 29.0 mi (17.7 mph) +1404ft
mellow solo spin up to UCSD and back. stomping! legs felt great and could have rode much harder. saving it for sunday.
6:31 up Torrey Pines and not pushing it at all.
http://app.strava.com/rides/2540907#43103225
6:31 up Torrey Pines and not pushing it at all.
http://app.strava.com/rides/2540907#43103225
Thursday Dec 1, 2011 #
Note
slept:9.0
930-630. another 9 hour night.
8 AM
CrossFit/Strength 45:00 [5]
First crossfit elements class + WOD. pure awesomeness!
one on one class with coach... super cool dude. my age, knowledgable, and not a douche...
warmed up with 700m row and then worked on squat, kettlebell, box jump, pull up (jump & kipping) techniques. i am pretty solid on the all the squats, jumps, & kb but have a long way to get proficient at kipping pull up.
I thought that was going to be it but then he put me through the WOD.
200m run
20 wall ball
25 kb swings
30 box jumps
25 push ups
20 pull ups
25 push ups
30 box jumps
25 kb swings
20 wall ball
200m run
13:40. I was completely smashed doing the final 20 wall balls. muscle failure!.... I'm hooked....
one on one class with coach... super cool dude. my age, knowledgable, and not a douche...
warmed up with 700m row and then worked on squat, kettlebell, box jump, pull up (jump & kipping) techniques. i am pretty solid on the all the squats, jumps, & kb but have a long way to get proficient at kipping pull up.
I thought that was going to be it but then he put me through the WOD.
200m run
20 wall ball
25 kb swings
30 box jumps
25 push ups
20 pull ups
25 push ups
30 box jumps
25 kb swings
20 wall ball
200m run
13:40. I was completely smashed doing the final 20 wall balls. muscle failure!.... I'm hooked....
1 PM
Cycling-Road (active recovery) 1:31:00 [3] 24.4 mi (16.1 mph) +1181ft
mellow afternoon spin with beth. cruised the carlsbad hood loop... been a while. gnarly headwinds for the first hour and then cruising with a nice tail wind home. not hard efforts, but i had it in me.
Wednesday Nov 30, 2011 #
Note
slept:9.0
930-630. another good night of ZZZs
pretty sore from monday's strength session.
pretty sore from monday's strength session.
8 AM
Cycling-Road 2:49:08 [3] 51.21 mi (18.2 mph) +2943ft
couldn't ask for a better day. can't believe tomorrow is december 1st. love this weather.
the crew was in full force. elfin & reverse sprinters loop. even though i still have soreness from the gym the legs were good on the bike. took quite a bit time at the front and some solid tempo riding back on the coast.
the crew was in full force. elfin & reverse sprinters loop. even though i still have soreness from the gym the legs were good on the bike. took quite a bit time at the front and some solid tempo riding back on the coast.
4 PM
Running 35:00 [3] 4.5 mi (7:47 / mi) +400ft 7:10 / mi
shoes: Zoot Advantage WR
ez run in the ranch after an afternoon filled with con calls. getting it done.
Tuesday Nov 29, 2011 #
Note
slept:9.0
930-630. been a while since i have slept that soundly...
7 AM
Running (Longish) 1:17:11 [3] 10.26 mi (7:31 / mi) +744ft 7:02 / mi
shoes: Zoot Kapalani
first longish run (over an hour) since Kona. legs were kind of achy from hard strength sesh yesterday. kept it mellow and just ran the hills steady.
experimenting with placement of long run. need to knock them out during the week so I can race on the weekends (CX & road).
experimenting with placement of long run. need to knock them out during the week so I can race on the weekends (CX & road).
5 PM
Rowing 35:00 [4]
doing work! rallied for an afternoon session with pete after eating my face off.... a lot on the mind today....
definitely a hard session and such "good" work.
gnarly "cycling workout" from the concept 2 site.
http://www.concept2.com/us/training/crosstraining/...
Workout Details
Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
Row steadily for 8 minutes at moderate intensity with a 20 stroke burst of intensity at 4 minutes and 7 minutes.
Row easily for 2 minutes.
Row steadily for 7 minutes at moderate intensity with 20 stroke bursts at 2 min, 4 min and 6 minutes.
Row easily for 2 minutes.
Row steadily for 6 minutes at a slightly higher intensity with 10 stroke bursts every minute.
Row easy for 5 minutes to cool down.
Total time: 35 minutes
definitely a hard session and such "good" work.
gnarly "cycling workout" from the concept 2 site.
http://www.concept2.com/us/training/crosstraining/...
Workout Details
Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
Row steadily for 8 minutes at moderate intensity with a 20 stroke burst of intensity at 4 minutes and 7 minutes.
Row easily for 2 minutes.
Row steadily for 7 minutes at moderate intensity with 20 stroke bursts at 2 min, 4 min and 6 minutes.
Row easily for 2 minutes.
Row steadily for 6 minutes at a slightly higher intensity with 10 stroke bursts every minute.
Row easy for 5 minutes to cool down.
Total time: 35 minutes
Monday Nov 28, 2011 #
Note
slept:8.75
930-615.
day 1. back to a bit more of formal plan.... and getting back in the pool. Goal is 3 times a week until we go to chicago for the holidays.
day 1. back to a bit more of formal plan.... and getting back in the pool. Goal is 3 times a week until we go to chicago for the holidays.
7 AM
Swimming (solo sesh) 1:00:00 [3] 1.99 mi (30:09 / mi)
just a mellow session after not swimming in quite a while.
3500
300 swim
300 kick
300 pull
300 drill/swim
200 swim
200 kick
200 pull
200 drill/swim
10 x 50 swim
10 x 50 pull w/ paddles & band
500 pull w/ paddles
3500
300 swim
300 kick
300 pull
300 drill/swim
200 swim
200 kick
200 pull
200 drill/swim
10 x 50 swim
10 x 50 pull w/ paddles & band
500 pull w/ paddles
12 PM
Strength/Core (YMCA) 45:00 [5]
smashed myself. couldn't make it to RU today so bryan sent me some guidelines
3 rounds of each superset.
#1
10 squats (135 lbs)
30 weighted side bends (15 ea side) (35 lbs)
#2
10 good mornings (75 lbs)
20 weighted step ups (10 ea side) (15 lbs)
#3
6 hang cleans (95 lbs)
20 push ups
#4
10 deadlifts (95 lbs)
10 overhead tri ext (40 lbs)
#5
10 Split Jerk over head finish (r/l) (75 lbs)
30 rev crunch
#6
10 bentover row (70 lbs)
30 crunches on ball
#7
10 dips
30 hanging knee raises
3 rounds of each superset.
#1
10 squats (135 lbs)
30 weighted side bends (15 ea side) (35 lbs)
#2
10 good mornings (75 lbs)
20 weighted step ups (10 ea side) (15 lbs)
#3
6 hang cleans (95 lbs)
20 push ups
#4
10 deadlifts (95 lbs)
10 overhead tri ext (40 lbs)
#5
10 Split Jerk over head finish (r/l) (75 lbs)
30 rev crunch
#6
10 bentover row (70 lbs)
30 crunches on ball
#7
10 dips
30 hanging knee raises
4 PM
Running (yog) 31:20 [3] 4.25 mi (7:22 / mi) +200ft 7:03 / mi
shoes: Nike Lunar Elite +
after jog with pete. leucadia loop. good shake out for the legs after strength session earlier.