Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 26, 2012:
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Sunday Aug 26, 2012 #
Note
slept:8.0
1030-630. finally a pretty big, solid sleep. passed on going out which was a tough call considering the talented crew... but glad i did. need it to get week off to right start.
8 AM
Cycling-Road (active recovery) 1:35:00 [3] 25.25 mi (15.9 mph) +1273ft
mellow morning. Rolled down to Gordy's to meet up with RV. Good catching up with him. After coffee we cruised down the coast, up TP, and back. mellow. just talking... great life advice from RV... always.
had thought i wanted to ride more but was pretty stoked to just spin the legs out.
had thought i wanted to ride more but was pretty stoked to just spin the legs out.
10 AM
Running (Day 6) 47:30 [3] 6.0 mi (7:55 / mi) +627ft 7:12 / mi
shoes: Zoot Ultra Kane 3.0
Day 6 (7th run)
I decided to do right after ride since my legs were already nice and loosened up. I woke up this morning definitely feeling yesterday's run a bit but nothing bad and much better after spin.
just ran my 6 miler in the ranch and it was good. no niggles. playing it safe and icing shins/calves/ankles after most runs.
I decided to do right after ride since my legs were already nice and loosened up. I woke up this morning definitely feeling yesterday's run a bit but nothing bad and much better after spin.
just ran my 6 miler in the ranch and it was good. no niggles. playing it safe and icing shins/calves/ankles after most runs.
2 PM
Cycling-MTB 1:12:00 [3] 12.35 mi (10.3 mph) +673ft
gotta a text from Gordon about mountain biking this afternoon. why not?
awesome out at hodges. hot and my legs felt AWESOME! Super mellow ride with Gordon and Bjorn though. Dropped the hammer a couple of times and just had fun. Good ending to the weekend. Unplanned fun!
awesome out at hodges. hot and my legs felt AWESOME! Super mellow ride with Gordon and Bjorn though. Dropped the hammer a couple of times and just had fun. Good ending to the weekend. Unplanned fun!
Saturday Aug 25, 2012 #
8 AM
Running (Day 5) 2:26:00 [3] 15.0 mi (9:44 / mi) +1972ft 8:39 / mi
slept:7.0 shoes: Hoka - Combo XT
Day of 5 (6th run)
i think i've found my happy place....
awesome run with slater, toby, airey, paul, and todd. I really cannot believe this was the first time i have run out there. everything i could ever want. killer loop. pretty mellow pace but let it rip a bit. felt great. ended the run with the desire to run more, longer, and harder.... can't wait to get back out there...
i think i've found my happy place....
awesome run with slater, toby, airey, paul, and todd. I really cannot believe this was the first time i have run out there. everything i could ever want. killer loop. pretty mellow pace but let it rip a bit. felt great. ended the run with the desire to run more, longer, and harder.... can't wait to get back out there...
4 PM
Cycling-Road (active recovery) 1:05:00 [3] 19.25 mi (17.8 mph) +525ft
got out the door for a quick. wanted more time today and always good after a long ride. legs felt better than they have all week.
Friday Aug 24, 2012 #
6 AM
CrossFit/Strength 45:00 [3]
WU: Filthy Five
WOD:
Filthy Fifty
for time
50 box jumps
50 jumping pull ups
50 KB swings #35
50 walking lunges
50 Knees to Elbow
50 Push press #45
50 back extensions
50 wall ball #20
50 burpees
50 Double unders (150 singles)
24:50
was a bit faster than i thought. didn't start blowing up until halfway through the wall balls. smashed during burpees. got through it.
WOD:
Filthy Fifty
for time
50 box jumps
50 jumping pull ups
50 KB swings #35
50 walking lunges
50 Knees to Elbow
50 Push press #45
50 back extensions
50 wall ball #20
50 burpees
50 Double unders (150 singles)
24:50
was a bit faster than i thought. didn't start blowing up until halfway through the wall balls. smashed during burpees. got through it.
7 AM
Running (Day 4) 33:40 [3] 4.35 mi (7:44 / mi) +121ft 7:32 / mi
shoes: Zoot Ultra Kane 3.0
day 4 of 30.
post crossfit shakeout. up the rail trail to leucadia blvd and back. paces are getting a bit quicker at times. progress.
post crossfit shakeout. up the rail trail to leucadia blvd and back. paces are getting a bit quicker at times. progress.
3 PM
Cycling-Road 2:10:00 [3] 38.6 mi (17.8 mph) +1726ft
solo spin in the afternoon. end of a long week. got some life changing news right before i headed out. it was in the "plan" but still rough to deal with it. jumped on my bike and dealt with it. moving in the right direction....
Thursday Aug 23, 2012 #
Note
slept:6.5
1030-5. woke up to a textl from my "doctor". was planning on riding, but CF workouts looks rad. bagging ride for another ay of CF and running.
Cycling-Road 1:37:00 [3] 27.4 mi (16.9 mph) +997ft
after killing an upgrade up in costa mesa got home in time to spin with Kurt. Rancho loop. nothing hard. just a recovery spin. always good times.
6 AM
CrossFit/Strength 45:00 [3] 1.5 mi (30:00 / mi) +250ft 25:55 / mi
shoes: Zoot Ultra Kalani 3.0
WU: Lookout run (500m w/ short,steep ~50ft climb), PVC stretching, DL practice w/ PVC
5-5-5 Max deadlift
10 x #45
8 x #95
6 x #135
3 x 5 x 5 #155
1 x #185
WOD
20-15-10-5
Deadlift #95
burpees
Lookout run
15:20
stoked i bagged riding for this one.... the plan is in full effect
5-5-5 Max deadlift
10 x #45
8 x #95
6 x #135
3 x 5 x 5 #155
1 x #185
WOD
20-15-10-5
Deadlift #95
burpees
Lookout run
15:20
stoked i bagged riding for this one.... the plan is in full effect
7 AM
Running (Day 3) 34:00 [3] 4.45 mi (7:38 / mi) +62ft 7:32 / mi
shoes: Zoot Ultra Kalani 3.0
day 3 of 30.
post crossfit jog one the cardiff trail from encinitas to cardiff and back. legs were all good. still no speed but i can feel my turnover getting better. I want to complete first 15 of 30 days of just running/jogging.... maybe some hill repeats but NOTHING fast.
looking forward to a new start more and more.....
with the running in CF that gives me 6 miles on the day.
post crossfit jog one the cardiff trail from encinitas to cardiff and back. legs were all good. still no speed but i can feel my turnover getting better. I want to complete first 15 of 30 days of just running/jogging.... maybe some hill repeats but NOTHING fast.
looking forward to a new start more and more.....
with the running in CF that gives me 6 miles on the day.
Wednesday Aug 22, 2012 #
Note
slept:7.5
930-5. zombie sleep. I was so tired yesterday.... felt good to crash. game on....
decided yesterday was the start on a 30 in 30 run block for me. time to get back on track. I ran twice so I already have one in the bank! All starting a nutrition mission, but those plans are still in the works.
decided yesterday was the start on a 30 in 30 run block for me. time to get back on track. I ran twice so I already have one in the bank! All starting a nutrition mission, but those plans are still in the works.
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
on it early before another fun day a Cisco.
WU:
800m run, 5 burpees, movement prep
2 rounds
8 pushups (form is spot on)
12 air squats
16 kettle bell swings.
WOD
21 Turkish get-ups. right arm #10
50 swings #35
21 Overhead squats. left arm #10
50 swings #35
21 Overhead squats. Right arm #10
50 swings #35
21 Turkish get-ups. left arm #10
15:55
they wanted us to keep weight light on TGU and OHS, perfect form. even with the light weight it was hard. stoked... love KB work.
WU:
800m run, 5 burpees, movement prep
2 rounds
8 pushups (form is spot on)
12 air squats
16 kettle bell swings.
WOD
21 Turkish get-ups. right arm #10
50 swings #35
21 Overhead squats. left arm #10
50 swings #35
21 Overhead squats. Right arm #10
50 swings #35
21 Turkish get-ups. left arm #10
15:55
they wanted us to keep weight light on TGU and OHS, perfect form. even with the light weight it was hard. stoked... love KB work.
5 PM
Running (Day 2) 53:30 [3] 6.8 mi (7:52 / mi) +614ft 7:15 / mi
shoes: Zoot Ultra Kane 3.0
day 2 of 30.
quick jog after work. a bit of different loop in the ranch. super mellow. gotta be smart and hold back... not easy right now. motivation all around me.
quick jog after work. a bit of different loop in the ranch. super mellow. gotta be smart and hold back... not easy right now. motivation all around me.
Tuesday Aug 21, 2012 #
5 AM
Running 50:00 [3] 6.2 mi (8:04 / mi) +250ft 7:46 / mi
shoes: Zoot Ultra Kalani 3.0
Sunrise shake out before heading to Cisco in irvine for some. Brain melting. Legs are feeling good.
No watch, no iPod.
No watch, no iPod.
5 PM
Running (trail time) 39:00 [3] 4.55 mi (8:34 / mi) +676ft 7:31 / mi
shoes: Hoka - Combo XT
fun run with SlaMo at El Morrow. Rad trails want to get out there some more. talking the whole time. this fall is going to be fun.
Monday Aug 20, 2012 #
Note
slept:6.0
11-5. again up late for no reason. home at 915. should have went to bed. this could be rough too but gonna try.
awesome day yesterday. run, surf, swim, lounge on the beach all day with friends. on the beach from 12-545.
another busy week on the work front. so looking at first couple of days as "rest". just gonna go by feel with the time i have.
awesome day yesterday. run, surf, swim, lounge on the beach all day with friends. on the beach from 12-545.
another busy week on the work front. so looking at first couple of days as "rest". just gonna go by feel with the time i have.
6 AM
CrossFit/Strength 45:00 [3]
partner warm up, pvc
Strength
Front Squat 5-3-2-2-1
10 x #45
5 x #65
3 x #95
2 x #115
2 x # 135
1 x #155
1 x #135 w/ 2 second pause at bottom.
felt strong.
21 15 9
Wall balls #20
Front Squat #75
Kettlebells #40
Box jumps 24"
9:55
solid start to the week.
Strength
Front Squat 5-3-2-2-1
10 x #45
5 x #65
3 x #95
2 x #115
2 x # 135
1 x #155
1 x #135 w/ 2 second pause at bottom.
felt strong.
21 15 9
Wall balls #20
Front Squat #75
Kettlebells #40
Box jumps 24"
9:55
solid start to the week.
5 PM
Cycling-Road (active recovery) 1:08:00 [3] 19.0 mi (16.8 mph) +568ft
super mellow spin with kurt down to del mar and back. just what i needed. reflecting on an awesome summer weekend.