Training Log Archive: Grandpa JamesonIn the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
Note
slept:7.0
heading out to MTRP from some trail work.
7 AM
Strength/Core (trail work) 1:00:00 [3]
i may be sore from this. building draining ditches and retaining walls at MTRP will massive rocks and boulders. many wheel barrow loads. good times!
11 AM
Surfing (KG Fish) 1:00:00 [3]
super fun surf sesh with kurt. rode the fish today. solid 3-5 ft at Dst. surfed for 2+ hours and came straight home to nap. killer
Saturday May 3, 2014 #
Note
slept:8.5
up a bit early to ride with trev. this could be tough.
shin still feeling better daily. i has a dream last night that i was ripping some single track with ruby so I mush be close to coming back!
shin still feeling better daily. i has a dream last night that i was ripping some single track with ruby so I mush be close to coming back!
7 AM
Cycling-Road 4:40:00 [3] 77.7 mi (16.6 mph) +4360ft
on it early to meet up with trevor for a long one. rolled out east. first time since accident. i was nervous for sure but riding with trevor was rad and kept me pretty mellow. rode a lot of stuff i haven't even thought about due to being scared about getting hit again.
hit wohlford and then back through valley center, oside bke path, coast.
rad day. so good catching up with trev.
hit wohlford and then back through valley center, oside bke path, coast.
rad day. so good catching up with trev.
Friday May 2, 2014 #
Note
slept:8.0
passed out after too much ice cream.
6 AM
Cycling-Road 2:02:00 [3] 35.3 mi (17.4 mph) +1982ft
another killer morning. i was supposed to meet pete but he had to bail due to dad duties. pretty much did reverse sprinters and really like this loop. really good legs today but just taking it easy. hoping to ride long tomorrow.
190W
Weighted Avg Power
1,172kJ
Total Work
190W
Weighted Avg Power
1,172kJ
Total Work
12 PM
Strength/Core 45:00 [3]
truestretch
3x
10 x pull ups
10 x dips
10 x air squats
30 x hanging knee raises
squat warm up 12 x #45, 10 x #95
3x
10 x squat #115
10 x kbs #44
10 x weighted side bend (ea side)
3x
15 x tricep press down (rope) #60
15 x cable curls (rope) #60
2 x lunge matrix 2 x #15 db's
20 x sit ups on ball w/ #20 med ball
15 x push up w/ feet on ball
20 x trunk twists on ball w/ #20 med ball
10 x TGU #15
20 x around the worlds on ball w/ #20 med ball
foam roller
3x
10 x pull ups
10 x dips
10 x air squats
30 x hanging knee raises
squat warm up 12 x #45, 10 x #95
3x
10 x squat #115
10 x kbs #44
10 x weighted side bend (ea side)
3x
15 x tricep press down (rope) #60
15 x cable curls (rope) #60
2 x lunge matrix 2 x #15 db's
20 x sit ups on ball w/ #20 med ball
15 x push up w/ feet on ball
20 x trunk twists on ball w/ #20 med ball
10 x TGU #15
20 x around the worlds on ball w/ #20 med ball
foam roller
Thursday May 1, 2014 #
Note
slept:8.0
good times grabbing a beer with gordon after work yesterday and talking bikes. may have a good line on a new mtb.
shin is still not ready to run. it's about 85% so I am not going to force it. i looked back through my log (thanks to AP!) and the last time i had one this bad was at the end of july in 2012. 2 weeks no running did the trick and i was pain free. I am guessing this one will need about the same amount of time. That would put me at next Thursday. 2 days before PCT50. So unless some kind of miracle happens the odds aren't looking good that i'll toe the line.... but who knows. all about getting to the line at TRT.
shin is still not ready to run. it's about 85% so I am not going to force it. i looked back through my log (thanks to AP!) and the last time i had one this bad was at the end of july in 2012. 2 weeks no running did the trick and i was pain free. I am guessing this one will need about the same amount of time. That would put me at next Thursday. 2 days before PCT50. So unless some kind of miracle happens the odds aren't looking good that i'll toe the line.... but who knows. all about getting to the line at TRT.
6 AM
Cycling-Road 1:43:00 [3] 25.2 mi (14.7 mph) +3051ft
another good morning on the bike. rolled before 6. no arm or knee warmers. perfect. still pretty windy though heading.
standard double peak up and over.
big rind up the san elijo side
standing up the twin oaks side
stand & seated up double peak
221W
Weighted Avg Power
1,052kJ
Total Work
standard double peak up and over.
big rind up the san elijo side
standing up the twin oaks side
stand & seated up double peak
221W
Weighted Avg Power
1,052kJ
Total Work
12 PM
Swimming 30:00 [3] 1.25 mi (24:00 / mi)
my tan is coming along....
10 x 50 swim
10 x 50 kick w/ fins
500 pull w/ paddles
5 x 100 w/ fins 25 kick, 25 swim, 25 back, 25 swim
10 x 50 swim
10 x 50 kick w/ fins
500 pull w/ paddles
5 x 100 w/ fins 25 kick, 25 swim, 25 back, 25 swim
Wednesday Apr 30, 2014 #
Note
slept:7.25
worked late. wlc upgrade.
6 AM
Cycling-Road 1:36:00 [3] 26.6 mi (16.6 mph) +1565ft
light and warm out by 545. awesome. time to start logging some bigger rides early for the next few months.
carlsbad loop and all mellow. wind made me work a bit in sections but nothing crazy.
186W
Weighted Avg Power
898kJ
Total Work
carlsbad loop and all mellow. wind made me work a bit in sections but nothing crazy.
186W
Weighted Avg Power
898kJ
Total Work
12 PM
Strength/Core 30:00 [3]
truestretch
2x
10 x dead hang pull ups
10 x t-push ups
10 x air squats
20 x hanging knee raises
1 x 10 squats, good mornings, DLs, cleans, thrusters #45
3x
15 x DL #65
10 x kbs #44
15 x cleans #65
10 x kbs #44
15 x front squats #65
20 x bosu sit ups
21 x TRX IYT
30 x situps on ball
- then some toolbag trainer snaked the TRX from me and proceeded to talk to her client for 10 minutes hold the TRX and not doing anything
3x
5 x 4 step down & reach
20 x calf raises (ea leg)
30 x situps on ball
2x
10 x dead hang pull ups
10 x t-push ups
10 x air squats
20 x hanging knee raises
1 x 10 squats, good mornings, DLs, cleans, thrusters #45
3x
15 x DL #65
10 x kbs #44
15 x cleans #65
10 x kbs #44
15 x front squats #65
20 x bosu sit ups
21 x TRX IYT
30 x situps on ball
- then some toolbag trainer snaked the TRX from me and proceeded to talk to her client for 10 minutes hold the TRX and not doing anything
3x
5 x 4 step down & reach
20 x calf raises (ea leg)
30 x situps on ball
Dry Sauna 10:00 [3]
lax ball... not that hot
Tuesday Apr 29, 2014 #
Note
slept:8.5
passed out on couch after dinner....
6 AM
Cycling-Road 1:58:00 [3] 33.0 mi (16.8 mph) +2418ft
torrey sesh. super warm and windy.
2 x in & out.
in was standing to the parking lot and then seated to the top.
out was alternating standing & seated between the signs.
progress on the bike for sure. these sessions will help my climbing running as well.
218W
Weighted Avg Power
1,177kJ
Total Work
2 x in & out.
in was standing to the parking lot and then seated to the top.
out was alternating standing & seated between the signs.
progress on the bike for sure. these sessions will help my climbing running as well.
218W
Weighted Avg Power
1,177kJ
Total Work
12 PM
Swimming 30:00 [3] 1.25 mi (24:00 / mi)
90 degrees and sunny... awesome.
2000 scy
250 swim
250 pull
250 kick
250 swim w/ fins
5 x 100 pull w/ paddles
5 x 100 (25 kick underwater, 25 swim, 25 back, 25 swim)
2000 scy
250 swim
250 pull
250 kick
250 swim w/ fins
5 x 100 pull w/ paddles
5 x 100 (25 kick underwater, 25 swim, 25 back, 25 swim)
Strength/Core 25:00 [3]
truestretch and stretching over ball - super loose after swim
2 x 100 situps on ball
band stretching and ankle mobility
mytrl
pvc roller
2 x 100 situps on ball
band stretching and ankle mobility
mytrl
pvc roller
Monday Apr 28, 2014 #
Note
slept:8.0
good sleep. woke up feeling rested.
shin/lower leg is WAY better starting this week. If all goes well this week will try a jog on thursday. that will be after 7 days off.
shin/lower leg is WAY better starting this week. If all goes well this week will try a jog on thursday. that will be after 7 days off.
6 AM
Surfing (bodyboard) 1:00:00 [3]
good times at D street with kurt. packed my fish and my bodyboard. D st was dumping. shoulder high, gutting barrels. great to get in the water.
i need to get a bit thicker of a suit. water is still a bit cold for my 2mm patagonia. gonna see what i can find pretty cheap.
i need to get a bit thicker of a suit. water is still a bit cold for my 2mm patagonia. gonna see what i can find pretty cheap.
12 PM
Strength/Core 30:00 [3]
this one left me quivering....
truestretch.
* 15 * 12 * 9 * 6 * 3 *
pull ups
push ups
air squats
kbs #40
* = 400m row
2x
20 x overhead tri ext (bosu) #35 (weight increase)
20 x air squats (bosu)
20 x sit ups (bosu)
20 x curls (bosu) #25 (weight increase)
20 x kb single leg dead lift #26
20 x leg raises on roman chair
20 x renegade rows #15
20 x walking lunges #50 (2 #25 db's)
20 x russian twist #20 med ball
20 x "running in place" pausing with leg up (bosu)
truestretch.
* 15 * 12 * 9 * 6 * 3 *
pull ups
push ups
air squats
kbs #40
* = 400m row
2x
20 x overhead tri ext (bosu) #35 (weight increase)
20 x air squats (bosu)
20 x sit ups (bosu)
20 x curls (bosu) #25 (weight increase)
20 x kb single leg dead lift #26
20 x leg raises on roman chair
20 x renegade rows #15
20 x walking lunges #50 (2 #25 db's)
20 x russian twist #20 med ball
20 x "running in place" pausing with leg up (bosu)
Rowing 10:00 [3] 1.5 mi (6:40 / mi)
6 x 400m
Dry Sauna 10:00 [3]
lax ball & stick