Training Log Archive: Grandpa JamesonIn the 7 days ending Sep 14, 2014:
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Sunday Sep 14, 2014 #
Note
slept:9.5
another big night of sleep. run didn't take much out of me yesterday. body is feeling good. can't wait to race next weekend.
mellow ride and then the bolts game at 1 (at home)
mellow ride and then the bolts game at 1 (at home)
9 AM
Cycling-Road 2:50:00 [3] 47.5 mi (16.8 mph) +2123ft
sunday spin. spinners loop plus more back up the coast. felt great. heat wasn't a factor.
Saturday Sep 13, 2014 #
Note
slept:9.5
good beers and grub at pph last night... as usual.
hopstoopid and enjoy by.
hopstoopid and enjoy by.
9 AM
Running 1:48:00 [3] 12.5 mi (8:38 / mi) +1900ft 7:33 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
no rush getting out the door. wanted it to get hot and was watching the RRR100 and Rut 50k coverage. so stoked for my friend Luke Jay pulling out a 6th at RRR.
standard med-long loop at la costa. very mellow effort and good legs. didn't push the pace at all up or down. just want some time in the heat on technical trails.
standard med-long loop at la costa. very mellow effort and good legs. didn't push the pace at all up or down. just want some time in the heat on technical trails.
Friday Sep 12, 2014 #
6 AM
Cycling-Road 1:22:00 [3] 22.7 mi (16.6 mph) +1106ft
easy spin on the coast. down to TP and back. just cruising. killer morning and a little cool. not looking forward to this heat wave.
12 PM
Strength/Core 35:00 [3]
truestretch
** 5 min on rower to warm up **
10x
10 x pull ups
10 x bosu sit ups
10 x push ups
10 x bosu sit ups
10 x air squats on bosu
** 5 min on rower to warm up **
10x
10 x pull ups
10 x bosu sit ups
10 x push ups
10 x bosu sit ups
10 x air squats on bosu
Rowing 5:00 [3]
warm up
Dry Sauna 20:00 [3]
getting used to it
Thursday Sep 11, 2014 #
Note
slept:7.0
big, smooth cutover last nignt. no issues. stoked. stayed up a bit a watched cross vegas. can't wait to jump back into some cx this fall. it's been way too long.
6 AM
Running 13:24 [3] 1.5 mi (8:56 / mi) +299ft 7:31 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
easy warm up at woodson
7 AM
Running 1:04:00 [3] 7.6 mi (8:25 / mi) +2060ft 6:42 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
woodson. my plan was to go for the CR which was 35:07. The last time i ran it hard was around this time last year I ran 36:57 which had me at 4th overall. behind some fast dudes... mike and nikademus and mike helms. I knew breaking 35:07 would be very hard.
after an ez warm up I felt pretty good starting out and then missed the turn to the single track at the base of the hard climbing (around 1.8) and lost some time... at least a minute after taking a look at strava. thought the CR was out of reach at that point. dialed it back a bit but still a good effort. near the top i knew it was in reach so i went for it last .5 mile and somehow still got the CR with a 34:32.
http://app.strava.com/activities/193060384/overvie...
i could go faster. I think mid 33.
hung out at top for a bit and then cruised down. ready to race. kind of blown away by how well i'm running right now. my plan is definitely working.
after an ez warm up I felt pretty good starting out and then missed the turn to the single track at the base of the hard climbing (around 1.8) and lost some time... at least a minute after taking a look at strava. thought the CR was out of reach at that point. dialed it back a bit but still a good effort. near the top i knew it was in reach so i went for it last .5 mile and somehow still got the CR with a 34:32.
http://app.strava.com/activities/193060384/overvie...
i could go faster. I think mid 33.
hung out at top for a bit and then cruised down. ready to race. kind of blown away by how well i'm running right now. my plan is definitely working.
12 PM
Strength/Core 30:00 [3]
truestretch
band stretching and mobility
myrtl
foam roller
band stretching and mobility
myrtl
foam roller
Dry Sauna 20:00 [3]
hotter today... didn't think i would make it.
6 PM
Running 34:00 [3] 4.1 mi (8:18 / mi) +371ft 7:38 / mi
shoes: Hoka Stinson Trail
ez hood jog with maggie. felt good.
Wednesday Sep 10, 2014 #
6 AM
Cycling-MTB 1:54:00 [3] 20.1 mi (10.6 mph) +2700ft
really good ride out at la costa. complete opposite of last week. good legs and high energy. did the 3 fire road climbs. All steady. ripped the descents.
12 PM
Strength/Core 35:00 [3]
last hardish day before noble canyon
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
12 x squat #65
10 x squat #95
21-15-9
squat #115
kbs #44
100 sit ups on ball after each round
3x
10e x step ups 2 x #20 dbs
10 clean & press #65
20 x back ext on ball
20 x mtn climbers on ball
20 x supermans on ball
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
12 x squat #65
10 x squat #95
21-15-9
squat #115
kbs #44
100 sit ups on ball after each round
3x
10e x step ups 2 x #20 dbs
10 clean & press #65
20 x back ext on ball
20 x mtn climbers on ball
20 x supermans on ball
Dry Sauna 20:00 [3]
i was cracking the last 5 mins.
Tuesday Sep 9, 2014 #
Note
slept:8.0
went to bed and the bolts were up by 11, woke up and found out they lost by 1. 12 unanswered points in the 4th quarter. standard. at least i had a couple good beers.
6 AM
Running 1:06:00 [3] 8.12 mi (8:08 / mi) +712ft 7:30 / mi
shoes: Hoka Rapa Nui Road
mellow miles on the hood trails with maggie. super muggy and gross.
11 AM
Strength/Core 25:00 [3]
truestretch
stretching on ball
2 x 100 sit ups on ball
foam roller
stretching on ball
2 x 100 sit ups on ball
foam roller
5 PM
Yoga 1:00:00 [3]
HPF
Monday Sep 8, 2014 #
Note
slept:9.5
great night of sleep. woke up and walked rubes down to drop her off. legs tired but body is good. ready to start unloading and getting ready to rip it at noble.
can't wait for the bolts game tonight.
can't wait for the bolts game tonight.
12 PM
Strength/Core 35:00 [3]
standard monday sesh... not sore at all from the weekend.
truestretch
band stretching and mobility
myrtl
5x
10 pull ups
20 x bosu sit ups
10 x push ups
20 x roman chair leg raises
truestretch
band stretching and mobility
myrtl
5x
10 pull ups
20 x bosu sit ups
10 x push ups
20 x roman chair leg raises
Dry Sauna 10:00 [3]
quick one. want to get in a couple of longer ones this week.