Training Log Archive: Grandpa JamesonIn the 7 days ending May 27, 2012:
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Sunday May 27, 2012 #
Note
slept:9.0
10-7. long run today... going to see how long i can go!
9 AM
Running (TRAIL TIME!!!!!!!!) 3:09:42 [3] 22.0 mi (8:37 / mi) +3337ft 7:32 / mi
shoes: Brooks PureGrit - Red
such a good run. i wanted about 3 hours and a lot of climbing. Last really long run before Holcomb Valley 33 miler (2 weeks out). Headed out to La Costa and wanted to All the climbs... and did. It was perfect for time and I could have got more... skipped some stuff I wanted to run. Could have run all day at this pace.
went through 2 bottles of Skratch Labs SDM (only 80 cals/bottle). I definitely need more cals if i am going to go longer that 3 but this felt fine after a good breakie.
went through 2 bottles of Skratch Labs SDM (only 80 cals/bottle). I definitely need more cals if i am going to go longer that 3 but this felt fine after a good breakie.
C • Dude 2
1 PM
Cycling-Road 1:51:00 [3] 28.36 mi (15.3 mph) +682ft
ez spin. wasn't planning on this but the ladies were rolling and the sun was blazing. soaking up the sunshine.... RECOVERY!
Saturday May 26, 2012 #
Note
slept:9.0
930-630. been a while since i have got this much sleep. decided to stay in last night. good choice.
7 AM
Running 50:33 [3] 6.6 mi (7:40 / mi) +489ft 7:09 / mi
shoes: Nike Lunar Glide 3
got out the door for some mellow miles before riding. I want a big weekend or running and then really backing off leading into holcomb. probably 2 more "long" run. tomorrow & next week.
10 AM
Cycling-Road 3:15:00 [3] 55.51 mi (17.1 mph) +2411ft
ride with ladies. beth, sam mcglone, & jen. nice mellow rollout after solid pre-ride breakie at pannikin.
ride was pretty mellow... a couple good efforts on dirt road climb, camino del rey, & 395.
feeling really good on the bike right now... less focus too. just having fun.
ride was pretty mellow... a couple good efforts on dirt road climb, camino del rey, & 395.
feeling really good on the bike right now... less focus too. just having fun.
C • 395 2
Friday May 25, 2012 #
Note
slept:6.75
1030-515. need some better sleep. rough day yesterday
6 AM
Running 1:04:30 [3] 8.21 mi (7:51 / mi) +851ft 7:09 / mi
shoes: Hoka - Combo XT
long late night... decent sleep but not enough. Was raining when I woke but i was going to run regardless.
floating from the first step. a lot of good thinking on this run. planning for future... i really want to do it all.... and focus on fun.
floating from the first step. a lot of good thinking on this run. planning for future... i really want to do it all.... and focus on fun.
12 PM
Strength/Core (Intuit - Lunch Sesh) 30:00 [3]
quick sesh at lunch. nothing heavy on the legs. want a big weekend on the legs (riding & running). Holcomb Valley two weeks from Sunday.
wu: 5 min on stationary back & stretching
3 rounds:
20 back ext #25
30 situps on ball
3 rounds 0f bosu circuit 20 reps each exercise:
tri ext #30
curls #20
shoulder raises #10
push ups
situps
2 x 3 min plank
+foam roller
wu: 5 min on stationary back & stretching
3 rounds:
20 back ext #25
30 situps on ball
3 rounds 0f bosu circuit 20 reps each exercise:
tri ext #30
curls #20
shoulder raises #10
push ups
situps
2 x 3 min plank
+foam roller
4 PM
Cycling-MTB 1:01:00 [3] 10.5 mi (10.3 mph) +1322ft
fun mellow ride right afte work with B & Blaize. good just to get on the trails and have fun. i really need to MTB me more... loved it.
good to learn these trails. i have ridden past them so many times but never on them. close to work. can't wait to ride & run them more. perfect 10 mile loop.
good to learn these trails. i have ridden past them so many times but never on them. close to work. can't wait to ride & run them more. perfect 10 mile loop.
Thursday May 24, 2012 #
Note
slept:7.5
930-5. another early morning. getting in the swing of it. need to probably get into the routine of getting in bed earlier.
6 AM
Cycling-Road 2:07:00 [3] 32.85 mi (15.5 mph) +2835ft
another really good, early morning ride with bryan. headed from RU to soledad and up twice.
#1 hillside & via di capri
# nautilus to cross
then back to RU. good legs today.
#1 hillside & via di capri
# nautilus to cross
then back to RU. good legs today.
12 PM
Strength/Core (Intuit - Lunch Sesh) 45:00 [3]
good energy today. my body likes getting up early!! worked a lot of mobility stuff I have been talking about Bryan with. want to make myself unbreakable.
5 min WU on stationary bike.
3 rounds
10 x squats,goodmornings,DL,cleans,thrusters #45
10 (ea leg) calf ext
3 rounds
5 x step down lunge matrix #15
30 situps
5 x step down down and reach matrix
30 situps
3 rounds
10 x clean & jerk #65
30 weighted side bends
foam roller
5 min WU on stationary bike.
3 rounds
10 x squats,goodmornings,DL,cleans,thrusters #45
10 (ea leg) calf ext
3 rounds
5 x step down lunge matrix #15
30 situps
5 x step down down and reach matrix
30 situps
3 rounds
10 x clean & jerk #65
30 weighted side bends
foam roller
Wednesday May 23, 2012 #
Note
slept:7.0
1030-530. good times out last night and up early this morning.
6 AM
Running 1:22:00 [3] 10.2 mi (8:02 / mi) +1119ft 7:17 / mi
shoes: Nike Lunar Glide 3
good run this morning. put another good loop together. i wanted about 10 miles and go it. just rolling with the schedule right now. busy and doing what i can on each given day around other commitments...not stress.
2 PM
Note
ART session with bryan. worked the shit out of my lower legs. pain cave but much needed.
Tuesday May 22, 2012 #
Note
slept:7.5
930-5. up early to ride with trev and bryan before work.
6 AM
Cycling-Road (hill repeats) 2:11:00 [3] 32.66 mi (15.0 mph) +3399ft
drove down and rolled out from RU w. bryan and trevor at 6am. headed straight over to TP. We 4 rounds of 2 climbs, alternating inside and outside. first 2 rounds were game on and trevor and I were attacking each other good times.... and it HURT! Last 2 rounds were more steady, strength focused.
good riding with the boys. going to try to do this session with them the next couple of weeks. I really believe that the hill repeats help my riding and running. strength building.
good riding with the boys. going to try to do this session with them the next couple of weeks. I really believe that the hill repeats help my riding and running. strength building.
12 PM
Running (Lunch Run!) 40:12 [3] 4.7 mi (8:33 / mi) +561ft 7:41 / mi
shoes: Nike Zoom Elite
lunch run from Intuit. sick trails right out the back door! tight, technical single track in "tunnels". smacked my head on a branch. once out of tunnels out and back and some good hills. so stoked! it's on!
Monday May 21, 2012 #
Note
slept:8.0
930-530. mellow monday.
6 AM
Cycling-Road (commute/recovery) 1:04:00 [3] 17.75 mi (16.6 mph) +758ft
mellow ride into work. legs felt pretty good after a pretty heavy load over the last couple of days. stoked to be able to ride into work! i could get used to this.
12 PM
Strength/Core (Intuit - Lunch Sesh) 45:00 [3]
felt good today... feeling NO fatigue or leg soreness from yesterday!
WU:
5 min stationary bike
2 rounds with #45 bar
10 x squat,good mornings,deadlift,cleans,thrusters
30 situps on ball
3 rounds:
3 x 10 squat #100
5 x 3 step down and reach (RU move)
30 situps on ball
3 rounds:
3 x 10 DL #100
5 x 3 step down and reach (RU move)
30 situps on ball
2 Rounds 20 reps each:
TRX Row
Bosu pushup
bicep curl standing on Bosu #15
tricep ext standing on Bosu #25
calf raises #90
foam roller
WU:
5 min stationary bike
2 rounds with #45 bar
10 x squat,good mornings,deadlift,cleans,thrusters
30 situps on ball
3 rounds:
3 x 10 squat #100
5 x 3 step down and reach (RU move)
30 situps on ball
3 rounds:
3 x 10 DL #100
5 x 3 step down and reach (RU move)
30 situps on ball
2 Rounds 20 reps each:
TRX Row
Bosu pushup
bicep curl standing on Bosu #15
tricep ext standing on Bosu #25
calf raises #90
foam roller
4 PM
Cycling-Road 1:07:00 [3] 19.1 mi (17.1 mph) +604ft
ride home from work. legs felt good! great way to end the day.