Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 7, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Oct 7, 2012 #
Note
slept:8.5
10-630. up early to knock out run. good sleep but could have stayed in bed much longer.
mellow night last night at home with Slamo rocking out to Katy Perry drinking some good IPA.... just a standard saturday night.
mellow night last night at home with Slamo rocking out to Katy Perry drinking some good IPA.... just a standard saturday night.
7 AM
Running 2:38:00 [3] 20.0 mi (7:54 / mi) +1100ft 7:31 / mi
shoes: Hoka - Bondi B - Grey
rad down to Cardiff to meet B and then down the coast, through the lagoon, to SD park. Mellow pace and feeling really good. didn't take any water. had a gel and drink at park and then rolled back.
still felt good when B peeled off in cardiff so I decided to knock out a 20 miler. stoked I did. good legs and about 35 miles over the weekend and last 30ish hours.
still felt good when B peeled off in cardiff so I decided to knock out a 20 miler. stoked I did. good legs and about 35 miles over the weekend and last 30ish hours.
12 PM
Surfing (Surf - KG Fish) 30:00 [3]
fun sesh at D streed with slamo. feeling good! perfect recovery from this morning.
Saturday Oct 6, 2012 #
Event: Cuyamaca 100K
7 AM
Cycling-MTB 56:28 [3] 8.61 mi (9.1 mph) +653ft
Mo and I rode down to C 100K aid station. slater was ripping when he came through.... then back to the camp.
3 PM
Running 1:55:15 [3] 14.7 mi (7:50 / mi) +1447ft 7:10 / mi
shoes: Hoka - Bondi B - Grey
rallied for this one.... long day. got out the door around three and did the hilly out and back through ranch. felt pretty good considering I was pretty tired overall from getting up super early and being on my feet a lot.
Friday Oct 5, 2012 #
Note
slept:7.0
10-5. still pretty beat up from crossfit. abs sore!
6 AM
CrossFit/Strength 45:00 [3] 1.25 mi (36:00 / mi)
shoes: Zoot Ultra Kalani 3.0
more gnar today... was kind of tired heading but rallied a bit...
WU: PVC, box jumps, kbs, burpees, wall balls
WOD:
Whitten
5 rounds
22 Kettle bell swings #35
22 box jumps
run 400m
22 burpees
22 wall balls
35:40
i was totally blown by the last round. had to push pretty hard to get through burpees & wall balls.
WU: PVC, box jumps, kbs, burpees, wall balls
WOD:
Whitten
5 rounds
22 Kettle bell swings #35
22 box jumps
run 400m
22 burpees
22 wall balls
35:40
i was totally blown by the last round. had to push pretty hard to get through burpees & wall balls.
3 PM
Cycling-Road (hill repeats) 2:10:00 [3] 35.0 mi (16.2 mph) +2418ft
cruised down to TP after work for some mellow repeats. these are to build strength, not top end.
2 x inside - all standing (running muscles)
2 x outside - all seated, big ring
I had pretty good legs and fun riding my bike. there's a hint of fall in the air. i love it.
2 x inside - all standing (running muscles)
2 x outside - all seated, big ring
I had pretty good legs and fun riding my bike. there's a hint of fall in the air. i love it.
Thursday Oct 4, 2012 #
Note
slept:7.75
930-515. I was pretty beat last night. Got in bed and watched season 2 of Killian Quest on youtube. sick.
up early work down south and then running later.... maybe long in PQ canyon....
up early work down south and then running later.... maybe long in PQ canyon....
11 AM
Running 1:25:30 [3] 11.3 mi (7:34 / mi) +659ft 7:10 / mi
shoes: Hoka - Combo XT
good longish run in PQ canyon on way home from working down south. just rolling along. It took a while to get into this one. just tired from getting up early and then sitting around for hours this morning. not my favorite way to start the day.
this is a good loop for temp and repeatable.
this is a good loop for temp and repeatable.
Wednesday Oct 3, 2012 #
6 AM
CrossFit/Strength 45:00 [3] 3.0 mi (15:00 / mi)
slept:7.0 shoes: Zoot Ultra Kalani 3.0
the gnar....
WU: jumping jacks, mtn climbers, squat jumps, pvc
WOD:
nolan
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
1 mile run 10 pull ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
38:25
this kicked my ass for sure... only that killed me was last couple of rounds of push ups. all pull ups unbroken... pretty much my favorite move right now and am proficient. so stoked about that. never thought i would really get the hang of them. situps were solid, but not great. no breaks though.
WU: jumping jacks, mtn climbers, squat jumps, pvc
WOD:
nolan
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
1 mile run 10 pull ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
38:25
this kicked my ass for sure... only that killed me was last couple of rounds of push ups. all pull ups unbroken... pretty much my favorite move right now and am proficient. so stoked about that. never thought i would really get the hang of them. situps were solid, but not great. no breaks though.
7 AM
Running 48:40 [3] 6.05 mi (8:03 / mi) +499ft 7:28 / mi
shoes: Zoot Ultra Kalani 3.0
i was planning on running later in the day but came home from crossfit and got on it. i was just wide awake, warmed up, and feeling good. cruised 6 mile loop through the ranch. no fast running just logging the miles so i can surf later!
3 PM
Cycling-Road 1:24:00 [3] 22.8 mi (16.3 mph) +1155ft
quick spin down to torrey pines and back. just enjoying the warmth. wanted to surf but it was pretty crappy and was busy with work.
Tuesday Oct 2, 2012 #
Note
slept:7.5
10-530. getting back at it today. still have some soreness but heading to CF. hopefully the stretching will loosen me up.
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
back at it and my body feels so much better after...
warm-up
pvc, planks
AMRAP 8 minutes
6 burpees
100m. run
Skill - Deadlift (1 rep.max if you are proficient with the movement)
5 x #115
3 x #145
1 x #165
1 x #175
1 x #185 - definitely had more...
5 rounds
10 deadlifts #115
30 lateral bar jumps
4:28
killed this one. if I was fresh I think I could could go sub 4.
warm-up
pvc, planks
AMRAP 8 minutes
6 burpees
100m. run
Skill - Deadlift (1 rep.max if you are proficient with the movement)
5 x #115
3 x #145
1 x #165
1 x #175
1 x #185 - definitely had more...
5 rounds
10 deadlifts #115
30 lateral bar jumps
4:28
killed this one. if I was fresh I think I could could go sub 4.
1 PM
Surfing (Surf - KG Fish) 30:00 [3]
i don't know what is up with the weather... global wariming? I don't want it to stop. i am loving this endless summer. after another morning full of work and some scrambling i got on it. small waves in del mar but just wanted to paddle out. took out the fish and got a couple of fun ones.
for the log I am only logging 50% of the time i am in the water. a lot of time just relaxing in the water. I am finding some pretty gnarly symmetry between running and surfing right now. i like it. both bring the same peace of mind, clarity, and FUN!
for the log I am only logging 50% of the time i am in the water. a lot of time just relaxing in the water. I am finding some pretty gnarly symmetry between running and surfing right now. i like it. both bring the same peace of mind, clarity, and FUN!
4 PM
Running 45:30 [3] 6.2 mi (7:20 / mi) +407ft 6:55 / mi
shoes: Hoka - Bondi B - Grey
after surfing i headed to starbuck in cardiff for a couple of hours to knock out some work and then it was trail time. parked at seaside reef and ran out and back through the lagoon.
i thought this run was going to be junk. still some soreness in the quads but legs were alive. on the flats i was running 6:30 and under pace and it felt easy! it's one. can't wait to race, but still some solid training to knock out.
i thought this run was going to be junk. still some soreness in the quads but legs were alive. on the flats i was running 6:30 and under pace and it felt easy! it's one. can't wait to race, but still some solid training to knock out.
Monday Oct 1, 2012 #
Note
slept:9.0
10-7. banking it. quads still super sore.
8 AM
Cycling-Road 2:04:00 [3] 36.1 mi (17.5 mph) +1375ft
no rush getting out for this one. got ahead on work and training plans and the rolled sprinters loop solo. another awesome summer day out there. stopped a bux for a drink on the way back and hung out with jay & donna. legs much better after and had good power on the bike.
11 AM
Strength/Core (home sesh) 10:00 [3]
same stuff as yesterday after ride. just trying to open up my lower body.
1 PM
Surfing (bodyboard) 30:00 [3]
more fun. still a solid swell in the water and still dumping. a bunch of fun barrels at D st. fog and wind blew in and killed. hoping to get it again tonight on the incoming tide.
5 PM
Surfing (bodyboard) 30:00 [3]
it's been a while since i have paddled out twice in the same day. thought about running because legs started feeling much better throughout the day... but don't need to force anything. hit the surf instead.
more barrels... one left gutter that is imprinted in my brain right now. i want more!
more barrels... one left gutter that is imprinted in my brain right now. i want more!