Training Log Archive: Grandpa JamesonIn the 7 days ending May 20, 2012:
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Sunday May 20, 2012 #
6 AM
Cycling-Road 15:00 [3] 3.0 mi (12.0 mph) +150ft
ride to and from Encinitas Tri
8 AM
Cycling-Road (encinitas tri relay) 31:00 [3] 13.1 mi (25.4 mph) +246ft
good times at the encinitas tri. teamed up with tom & kerri... but kerri got sick and rochele filled in.
we were one of the last waves so the course was filled with people and a lot of beginners. gnarly. jumped on the bike with NO warm up and go to business. tried to be safe and not get taken out or scare anybody.
solid effort on a course with a lot of tight turns, tons of traffic, and some rollers.
we were one of the last waves so the course was filled with people and a lot of beginners. gnarly. jumped on the bike with NO warm up and go to business. tried to be safe and not get taken out or scare anybody.
solid effort on a course with a lot of tight turns, tons of traffic, and some rollers.
10 AM
Running 2:01:00 [3] 15.4 mi (7:51 / mi) +1492ft 7:12 / mi
shoes: Hoka - Combo XT
long run in the ranch about 2 hours after race. legs were good to start and it was HOT!
ran in the Hoka's again and a hilly out and back. still liking the shoes... feel like they work some different muscles.
NO cals or water on run... maybe not the best idea after hard effort on the bike earlier. kind of bonky last 45 but got through it. good to suffer!
ran in the Hoka's again and a hilly out and back. still liking the shoes... feel like they work some different muscles.
NO cals or water on run... maybe not the best idea after hard effort on the bike earlier. kind of bonky last 45 but got through it. good to suffer!
5 PM
Running (2nd run) 41:00 [3] 5.0 mi (8:12 / mi) +101ft 8:03 / mi
shoes: Zoot Kapalani
mellow run with B. just jogging and talking. legs felt GOOD!
Saturday May 19, 2012 #
Note
slept:7.75
11-645. last week took it our of me. solid nap yesterday after getting home from work and then a big dinner!
8 AM
Cycling-Road 3:35:00 [3] 62.0 mi (17.3 mph) +3761ft
fun ride with blaize. out the oside bike path, up the dirt road, up SLR over to Circle R, up 395, and then home twin oaks. nothing really hard. just logging the miles. soaking up the sunshine!
12 PM
Running 29:35 [3] 3.75 mi (7:53 / mi) +312ft 7:19 / mi
shoes: Hoka - Combo XT
quick run about 30+ minutes after ride. wanted to just get in short run today with the Encinitas Tri tomorrow (relay - bike leg). legs felt good. nice and hot.
Friday May 18, 2012 #
Note
slept:7.0
1030-530. Long day yesterday. drove up to irvine for a "team building" event at D&B. Hung out for 90mins had a beer and drove home..
body is feeling good. been a pretty light week with a fun weekend on tap.
body is feeling good. been a pretty light week with a fun weekend on tap.
6 AM
Running 1:08:54 [3] 8.92 mi (7:43 / mi) +941ft 7:01 / mi
shoes: Hoka - Combo XT
out the door before work for some run. first run in the Hoka's. pretty stoked on them. they really seem to take a lot of the pounding but still good feel, and not too soft. gonna run in the quite a bit in the next couple weeks.
solid loop in the ranch with some good climbing. feeling good right now, still a bit of lower leg niggle in left leg but nothing major. looking forward to the weekend!
solid loop in the ranch with some good climbing. feeling good right now, still a bit of lower leg niggle in left leg but nothing major. looking forward to the weekend!
12 PM
CrossFit/Strength (Intuit - Lunch Sesh) 35:00 [3]
hit the "work" gym at lunch. sick facility. stoked
WU:
5 min stationary bike
2 rounds of 10 reps with bar: Squat, good morning, thruster, DL
* 30 situps on ball between sets
3 x 10 Thruster #65
* 30 situps on ball between sets
2 x superset:
21 TRX I.Y.T
20 push ups with feet on ball
2 x superset:
10 single squat ea leg (TRX assisted)
15 seated calf raises
* 30 situps on ball between sets
foam roller...
WU:
5 min stationary bike
2 rounds of 10 reps with bar: Squat, good morning, thruster, DL
* 30 situps on ball between sets
3 x 10 Thruster #65
* 30 situps on ball between sets
2 x superset:
21 TRX I.Y.T
20 push ups with feet on ball
2 x superset:
10 single squat ea leg (TRX assisted)
15 seated calf raises
* 30 situps on ball between sets
foam roller...
Thursday May 17, 2012 #
6 AM
Cycling-Road 1:32:00 [3] 27.0 mi (17.6 mph) +1486ft
another mega early morning on the bike... kind of liking it.
did the swami's Tues/Thurs Swami's loop. Pretty good legs today and a lot of thinking on the ride. good for me.
did the swami's Tues/Thurs Swami's loop. Pretty good legs today and a lot of thinking on the ride. good for me.
Wednesday May 16, 2012 #
Note
slept:7.0
10-5. up early to ride before work. slaving for the man!
pretty sore from crash yesterday.
left thumb is sprained/jammed.
neck is tight
left quad
left shoulder
pretty sore from crash yesterday.
left thumb is sprained/jammed.
neck is tight
left quad
left shoulder
Running 42:00 [3] 5.1 mi (8:14 / mi) +176ft 7:58 / mi
shoes: Brooks PureConnect
mellow late arvo jog. awesome weather sunny and hot on the coast. ran from powerhouse park down to TP and back along the cliffs and beach. super mellow.
6 AM
Cycling-Road (hill repeats) 1:49:00 [3] 29.8 mi (16.4 mph) +2244ft
earliest i have been on my bike in a long time. rolling at 550am. going to be the new standard for the next couple of months while working at Intuit. In a weird way kind of looking forward to the structure. good time to get super fit and stay on a plan. hopefully will get bike commuting, running & lifting at lunch dialed this week so next week it will be on.
rolled down to TP - for some repeats. time to build some strength. good for running and starting the build towards some CX racing.
2 x inside TP - moderately hard, standing and seated
2 x outside TP - Big Gear(big ring) - seated
rolled down to TP - for some repeats. time to build some strength. good for running and starting the build towards some CX racing.
2 x inside TP - moderately hard, standing and seated
2 x outside TP - Big Gear(big ring) - seated
Tuesday May 15, 2012 #
Note
slept:7.5
good sleep in my own bed!!
6 AM
Cycling-MTB 2:09:00 [3] 21.25 mi (9.9 mph) +2539ft
i was going to ride on the road but woke up and wanted to hit the trails since i had the time. good legs out a la costa no fatiure or soreness from the 41 miles i put in on Friday.
had one good crash and had to help the paramedics find a guy who had crashed... gnarly.
had one good crash and had to help the paramedics find a guy who had crashed... gnarly.
5 PM
Rowing 15:00 [3]
quick warm up session before hitting the weights
5 min ez warm up
2 x 4 min tabata (20 sec hard/10 ez) - 2 min ez between sets.
5 min ez warm up
2 x 4 min tabata (20 sec hard/10 ez) - 2 min ez between sets.
6 PM
CrossFit/Strength (Ymca) 20:00 [3]
strength sesh.... getting back into. heading back to crossfit this week.
3 x 10 squat #95
3 x 10 deadlift #95
2 x 5 rounds lunge matrix
-30 situps on ball between all sets
3 x 10 squat #95
3 x 10 deadlift #95
2 x 5 rounds lunge matrix
-30 situps on ball between all sets
Monday May 14, 2012 #
6 PM
Running (shake out) 42:12 [3] 5.53 mi (7:38 / mi) +436ft 7:06 / mi
slept:7.5 shoes: Brooks PureConnect
quick shake out run after a long couple of days of driving. pretty good out of the gate. just cruising. lower legs are sill a bit sore but nothing bad.
going to keep it pretty easy on the running front until the weeekend and bank zion trip.
going to keep it pretty easy on the running front until the weeekend and bank zion trip.