Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 8, 2012:
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Sunday Jul 8, 2012 #
8 AM
Running 1:13:00 [3] 9.0 mi (8:07 / mi) +710ft 7:33 / mi
slept:8.5 shoes: Zoot Kapalani
semi long ranch run... tapering a bit for next week. felt good on this one and holding way back.
10 AM
Surfing 30:00 [3]
headed down to Pipes and surfed with tom for a little over an hour. some fun ones the fish, but a long time between sets. good recovery post run.
1 PM
Cycling-Road (active recovery) 2:01:00 [3] 32.0 mi (15.9 mph) +971ft
mellow spin with beth, katya, & andy after a lot of food at home! sun finally came out. o-side was a zoo... summer in full effect... i love it!
Saturday Jul 7, 2012 #
7 AM
Swimming (Masters) 1:00:00 [3] 1.93 mi (31:05 / mi)
first time at masters since before kona last year.... and probably the best i have ever felt. smashing it... dropping everybody i used to swim with.
200 swim
200 kick
4 x 300
4 x 150
4 x 200
4 x 100
200 swim
200 kick
4 x 300
4 x 150
4 x 200
4 x 100
9 AM
Cycling-Road 3:20:00 [3] 57.0 mi (17.1 mph) +4478ft
fun group ride after the swim. Old Castle loop. good legs today and fun battle with keith & ben.
Avg Power: 179 W
Max Power: 638 W
Max Avg Power (20 min): 198 W
Normalized Power (NP): 225 W
Intensity Factor (IF): 0.899
Training Stress Score (TSS): 212.6
Avg Power: 179 W
Max Power: 638 W
Max Avg Power (20 min): 198 W
Normalized Power (NP): 225 W
Intensity Factor (IF): 0.899
Training Stress Score (TSS): 212.6
1 PM
Running (T-RUN) 47:30 [3] 6.1 mi (7:47 / mi) +614ft 7:07 / mi
shoes: Zoot Kapalani
hit the cardiff trail with beth and katya right off the bike. just cruising.
Friday Jul 6, 2012 #
8 AM
Cycling-MTB 1:46:00 [3] 15.5 mi (8.8 mph) +1804ft
slept:8.5
early morning trail time with beth, jess, and tami. good times and sick trails i have never ridden. 90% single track. love the trails!
11 AM
Swimming (open water) 45:00 [3] 1.42 mi (31:42 / mi)
good hard swim with beth, trevor, & dave. a bunch of in and outs and laps. maybe the hardest i have ever gone in the open water... races included... and it was fun... weird.
4 PM
Strength/Core (Studio Barre) 45:00 [3]
yes... i went to a "barre" class with beth. guys go for free on Fridays and they have margaritas... why not...
and it was HARD!! seriously. tons of core, leg, and myrtl-like stuff. sweating and had to take brakes. i thought i was the king of planks... think again. goo chance i'll go back for more... could be some more secret sauce!
gonna be sore tomorrow in my seat (ass).
and it was HARD!! seriously. tons of core, leg, and myrtl-like stuff. sweating and had to take brakes. i thought i was the king of planks... think again. goo chance i'll go back for more... could be some more secret sauce!
gonna be sore tomorrow in my seat (ass).
Thursday Jul 5, 2012 #
Note
slept:7.5
945-515. good sleep after big day. was going to do a t-run yesterday but calf shin was noticeably sore where bryan worked on it. erred on side on letting it be and not making it worse. may run off the bike later tonight.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3]
i'll be feeling this one.... only one guy in the sesh with me...
WU: Agility
suicides, buddy mirror, cone drills (sprints, shuffles, back pedal)
-felt calf shin a bit but was much better after loosening up
Strength 1 rep. max thruster
6 x #45
3 x #65
3 x #75
3 x #85
1 x #95
1 x #105 - had more in me....
WOD:
On the minute until completion
7 burpees
75 thrusters #65
You must start each minute with 7 burpees then max effort thrusters till minute expires'
10:50 - was pretty worked after
WU: Agility
suicides, buddy mirror, cone drills (sprints, shuffles, back pedal)
-felt calf shin a bit but was much better after loosening up
Strength 1 rep. max thruster
6 x #45
3 x #65
3 x #75
3 x #85
1 x #95
1 x #105 - had more in me....
WOD:
On the minute until completion
7 burpees
75 thrusters #65
You must start each minute with 7 burpees then max effort thrusters till minute expires'
10:50 - was pretty worked after
12 PM
Swimming 40:00 [3] 1.36 mi (29:24 / mi)
maybe my last swim for a while at the carmel valley pool. just another session and feeling good.
2400 scy
200 swim
200 kick
200 drill/swim
3 rounds of (last round with buoy & paddles):
2 x 100 (25 hard/25 steady/25 hard/25 steady)
4 x 50 hard
200 pull steady
2400 scy
200 swim
200 kick
200 drill/swim
3 rounds of (last round with buoy & paddles):
2 x 100 (25 hard/25 steady/25 hard/25 steady)
4 x 50 hard
200 pull steady
3 PM
Cycling-Road (TT bike) 1:23:00 [3] 24.02 mi (17.4 mph) +1283ft
quick ride on the DA. so easy to go fast. wanted to get in one climb. down to TP and up and then right back home.
5 PM
Running (T-RUN) 31:56 [3] 4.1 mi (7:47 / mi) +367ft 7:11 / mi
shoes: Zoot Kapalani
quick jog off the bike. could still feel calf/shin but loosened up through out.
Wednesday Jul 4, 2012 #
Cycling-Road 4:45:00 [3] 81.85 mi (17.2 mph) +7277ft
slept:8.0
super fun holiday group ride. beth and I met up with the group at starbucks. good route. a lot of climbing.
good legs all day. lead out the climbs and handle all attacks from some really strong road guys from the Monster Media team. Fun times!
Avg Power: 192 W
Max Power: 627 W
Max Avg Power (20 min): 227 W
Normalized Power (NP): 232 W
Intensity Factor (IF): 0.93
Training Stress Score (TSS): 325.1
good legs all day. lead out the climbs and handle all attacks from some really strong road guys from the Monster Media team. Fun times!
Avg Power: 192 W
Max Power: 627 W
Max Avg Power (20 min): 227 W
Normalized Power (NP): 232 W
Intensity Factor (IF): 0.93
Training Stress Score (TSS): 325.1
Tuesday Jul 3, 2012 #
Note
slept:8.0
915-515. Grrrrrrreat sleep. zombie. woke up once. crash cycle continues.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi) +300ft 35:03 / mi
felt awesome this morning. took a bottle of 4 scoops of Reload (BCAA's) & 2 tbsp of L-carnitine. drank half before and the rest during and after. gonna keep this up.
WU:
dynamic stretcing
100 double unders for time - did 400 singles instead: 3:03
WOD: Running the Gauntlet
Lookout run (hard 400 up hill on the way out)
21-15-9
Push ups
KB swings #35
Look out run
21-15-9
Push ups
SDHP with KB #35
Lookout run
11:40 - smashed.
I am definitely strong enough to up in in weight with kettlebell moves. the running felt awesome. went out conservative and then smashed the last 2. ran down the lead guy in final 200. just like running off the bike. love it.
WU:
dynamic stretcing
100 double unders for time - did 400 singles instead: 3:03
WOD: Running the Gauntlet
Lookout run (hard 400 up hill on the way out)
21-15-9
Push ups
KB swings #35
Look out run
21-15-9
Push ups
SDHP with KB #35
Lookout run
11:40 - smashed.
I am definitely strong enough to up in in weight with kettlebell moves. the running felt awesome. went out conservative and then smashed the last 2. ran down the lead guy in final 200. just like running off the bike. love it.
12 PM
Swimming (Carmel Valley) 50:00 [3] 1.7 mi (29:25 / mi)
last couple of days at intuit so taking advantage.
3000 scy
300 swim
200 kick
300 drill/swim
200 kick
10x50
500 fartlek
10x50 pull w/ paddles & band
500 pull w/ paddles
good sesh. like this one. swimming faster than ever. strong.
3000 scy
300 swim
200 kick
300 drill/swim
200 kick
10x50
500 fartlek
10x50 pull w/ paddles & band
500 pull w/ paddles
good sesh. like this one. swimming faster than ever. strong.
2 PM
Strength/Core 15:00 [3]
after running on a lot concrete in Chicago I have niggle in my left calf/shin. could feel it running the last 2 days at CF. Beginning of shin splint... had them many times back in the day. Had bryan do ART and rip it to shreds... almost in tears. it works.
then a bunch of PT exercises. secret sauce. taking care of it before it develops into anything major.
then a bunch of PT exercises. secret sauce. taking care of it before it develops into anything major.
4 PM
Cycling-Road (TT bike) 1:07:00 [3] 21.31 mi (19.1 mph) +876ft
took the TT bike out for a spin. first time riding it outside since the first week of March at the TT for the Tucson Bicycle Classic. Bike is fast and comfortable.
met up with vince and kam. put in some good efforts. bike feels good. should be ready for a 56 mile tt next weekend!
met up with vince and kam. put in some good efforts. bike feels good. should be ready for a 56 mile tt next weekend!
Monday Jul 2, 2012 #
Note
slept:8.0
930-530. up early for flight back to SD
12 PM
CrossFit/Strength (US Crossfit) 45:00 [3] 0.25 mi (3:00:09 / mi)
shoes: Zoot OVWA 2.0
home from airport in time to change and head straight to CF. wanted to shake off the travel.
WU:
Lookout Run
band work - good mornings, front squats, side steps, back squat, lat shoulder raises, OHS, buddy band run.
Clean & jerk warm up:
form work with bar only
5 x #45
3 x #65
3 x #75
3 x #75
WOD - "Grace"
30 x Clean & jerk - #75
3:23
form was solid throughout and weight was manageable. heavy for me but no all out. baby steps.
WU:
Lookout Run
band work - good mornings, front squats, side steps, back squat, lat shoulder raises, OHS, buddy band run.
Clean & jerk warm up:
form work with bar only
5 x #45
3 x #65
3 x #75
3 x #75
WOD - "Grace"
30 x Clean & jerk - #75
3:23
form was solid throughout and weight was manageable. heavy for me but no all out. baby steps.
3 PM
Cycling-Road (active recovery) 2:09:00 [3] 35.6 mi (16.6 mph) +1401ft
sprinters with Beth. Nice and mellow. soaking up the sunshine. feeling good.