Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 17, 2012:
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Sunday Jun 17, 2012 #
9 AM
Cycling-MTB (warm up/cool down) 20:00 [3] 7.0 mi (21.0 mph) +300ft
ride to and from race
10 AM
Cycling-MTB (RACE!) 4:15:00 [3] 44.0 mi (10.4 mph) +6214ft
slept:8.0
Big Bear 50 Miler! Smashed me... RR coming soon. Last climb was the most I have suffered in a VERY long time... loving every minute. character building.
http://jameswalshracing.com/2012/06/backing-it-up-...
http://jameswalshracing.com/2012/06/backing-it-up-...
Saturday Jun 16, 2012 #
9 AM
Cycling-Road 4:16:00 [3] 77.21 mi (18.1 mph) +4629ft
slept:9.0
CFC team ride with a big crew. good legs on all the climbs and spent A LOT of time at the front... and then jumped in the truck to drive up to big bear for a 50 mile mountain bike race.... how do i get myself into this stuff... oh yeah.... slater.
Friday Jun 15, 2012 #
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3] 4.0 mi (11:15 / mi)
slept:7.0 shoes: Zoot Kapalani
pretty stoked about this workout and about my training going forward. goal is CF 2-3 days a week. 3 most unless something bike on the weekend or out of town.
self warm up and then game on.
WOD:
run 2 miles
Rest 2 minutes then
20 Squat Clean #65
20 Box jump 24"
20 Walking Lunges with plate overhead #35
20 Box jumps
20 Squat Cleans #65
Rest 2 minutes
Run 2 miles
40:30
both runs were about 14:30 and just jogging. purposely still light on weight and gonna stay that way.
self warm up and then game on.
WOD:
run 2 miles
Rest 2 minutes then
20 Squat Clean #65
20 Box jump 24"
20 Walking Lunges with plate overhead #35
20 Box jumps
20 Squat Cleans #65
Rest 2 minutes
Run 2 miles
40:30
both runs were about 14:30 and just jogging. purposely still light on weight and gonna stay that way.
12 PM
Swimming 40:00 [3] 1.42 mi (28:10 / mi)
it's amazing how much i actually like swimming when i keep the sessions short and keep it to 2-3 days a week. noted.
2500 scy
1000 straight swim as:
- 500 steady
- 500 fartlek
5x100 - odd kick, even swim
1000 straight swim as:
- 2 x 500 fartlek
2500 scy
1000 straight swim as:
- 500 steady
- 500 fartlek
5x100 - odd kick, even swim
1000 straight swim as:
- 2 x 500 fartlek
Thursday Jun 14, 2012 #
Note
slept:8.0
9-5. been tired at night and sleeping really well... eating well too. recovery...
6 AM
Cycling-Road 1:55:00 [3] 34.34 mi (17.9 mph) +1549ft
early sesh with trevor & bryan. all of us wanted a bit of a mellow ride so we just cruised out the bike path and then through RSF to cardiff. ok legs today. definitely feeling the ride & CF from yesterday... and probably the 33 miles i ran on sunday!
8 AM
Running 25:14 [3] 3.26 mi (7:44 / mi) +477ft 6:48 / mi
shoes: Zoot OVWA 2.0
mellow run off the bike with trev & bryan. just jogging. getting the kinks out from the weekend. glad i knocked this out instead a waiting until later.
12 PM
Strength/Core (recovery sesh) 20:00 [3]
mellow work before lunch.
5 min on stationary bike
2 rounds
100 situps on ball
3 min plank
myrtl
foam roller
5 min on stationary bike
2 rounds
100 situps on ball
3 min plank
myrtl
foam roller
6 PM
Running 29:29 [3] 3.78 mi (7:48 / mi) +40ft 7:43 / mi
shoes: Zoot OVWA 2.0
unplanned run. Zoot was doing a demo right in down town in encinitas and decided to show up to show support considering the crap load of stuff they just sent me. good times catching up with everyone and ez jogging on the coast.
Wednesday Jun 13, 2012 #
Note
slept:8.0
915-515. more good zzz's
6 AM
CrossFit/Strength 45:00 [3] 1.25 mi (36:00 / mi)
shoes: Nike Lunar Glide 3
woke up this morning and checked the WOD and decided to give it a go. body still a little banged up but thought it would loosen me up. needed to sweat.
really good dynamic warm up and more yoga stretching. felt awesome.
Partner WOD:
5 rounds
Run 400m
20 Burpee Box jump "24
20 rep. SDHP #65
20 Thrusters #65
Rest 1 minute
You must run with your partner. However you can break up the reps. anyway you want.
teamed up with a cool guy. only second CF workout but had run some half marys. a bit out of shape. good.... wanted work out to be mellow.
Just jogged his pace and each 400 felt better. split all the reps down the middle except for last 2 rounds of box jumps. I did about 3/4's of them. he was gassed and i was feeling awesome.
34:06
really good dynamic warm up and more yoga stretching. felt awesome.
Partner WOD:
5 rounds
Run 400m
20 Burpee Box jump "24
20 rep. SDHP #65
20 Thrusters #65
Rest 1 minute
You must run with your partner. However you can break up the reps. anyway you want.
teamed up with a cool guy. only second CF workout but had run some half marys. a bit out of shape. good.... wanted work out to be mellow.
Just jogged his pace and each 400 felt better. split all the reps down the middle except for last 2 rounds of box jumps. I did about 3/4's of them. he was gassed and i was feeling awesome.
34:06
8 AM
Cycling-Road 3:22:00 [3] 59.8 mi (17.8 mph) +4117ft
killer ride with the crew. came home from CF and was feeling great. at some breakie and hit it.
new route for us. deer springs to twin oaks, gopher cyn, little gopher, river rd, lilac, circle R, 395. solid climbing and legs were good.... shocked. good times.
new route for us. deer springs to twin oaks, gopher cyn, little gopher, river rd, lilac, circle R, 395. solid climbing and legs were good.... shocked. good times.
Tuesday Jun 12, 2012 #
Note
slept:8.0
915-515. awesome night of sleep. zombie-mode.
6 AM
Cycling-Road (active recovery) 1:44:00 [3] 29.25 mi (16.9 mph) +1079ft
mellow morning spin. legs still a bit sore getting out of bed but all once a i got going. nothing even close to hard on this ride. just cruising and enjoying the morning... and thinking... so much i want to do...
11 AM
Strength/Core (active recovery) 20:00 [3]
quick sesh before lunch. pure recovery.
5 min stationary bike
3 rounds of 10 reps each #45
squat, good mornings, DL, clean, thrusters
50 situps on ball between rounds
3 rounds
step down and reach
50 situps on ball between rounds
5 min stationary bike
3 rounds of 10 reps each #45
squat, good mornings, DL, clean, thrusters
50 situps on ball between rounds
3 rounds
step down and reach
50 situps on ball between rounds
Monday Jun 11, 2012 #
7 AM
Strength/Core (recovery sesh) 15:00 [3]
slept:7.5
mellow morning and getting a jump start on recovery.
myrtl
stretching
foam roller
ice massage
myrtl
stretching
foam roller
ice massage
12 PM
Swimming (recovery sesh) 30:00 [3] 1.36 mi (22:03 / mi)
Lunch swim Trevor at the carmel valley pool. just getting in to loosen up. body feels ok after yesterday. not nearly as sore as i thought it would be.
2000 scy
500 swim
300 pull
200 kick
10x50 drill/swim
500 pull w/ paddles
felt rejuvenated after
2000 scy
500 swim
300 pull
200 kick
10x50 drill/swim
500 pull w/ paddles
felt rejuvenated after
4 PM
Cycling-Road (active recovery) 1:40:00 [3] 24.6 mi (14.8 mph) +1083ft
arvo spin with beth to run some errands. good to get the blood flowing in the legs. super mellow. avg'd 112 watts.