Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 19, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Oct 19, 2014 #
Note
slept:8.75
more good sleep. weird stomach ache last night after dinner (homemade burgers and fries). thinking the some the potatoes were under cooked.
jason's bday mtb ride and then bolts.
jason's bday mtb ride and then bolts.
8 AM
Cycling-MTB 4:00:00 [3] 39.1 mi (9.8 mph) +5417ft
super fun ride with jason, dan, and jay for jason's bday. fun local loop with plenty of steep climbing and fun descents. really good legs on the climbs.
Saturday Oct 18, 2014 #
Note
slept:9.5
passed out last night reading.
high tide on draft at union. pleasant surprise.
pretty lit up from CF.
high tide on draft at union. pleasant surprise.
pretty lit up from CF.
9 AM
Running 2:18:00 [3] 16.3 mi (8:28 / mi) +3200ft 7:08 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
mellow long run. felt ok... not awesome, but not horrible either. solid loop out at la costa & san elijo. perfect training grounds for TNF50 & SOB . I'll be out there a lot in the coming couple of months
Friday Oct 17, 2014 #
Note
slept:8.0
more good baseball.
had my first Port High Tide Fresh Hop IPA of the season. soo f'n good.
had my first Port High Tide Fresh Hop IPA of the season. soo f'n good.
6 AM
Cycling-Road 1:34:00 [3] 25.3 mi (16.1 mph) +1644ft
in the dark on the coast with denner for half the ride. then back home through carlsbad. legs are back. ready to rip into the next block and step it up a notch.
12 PM
Strength/Core (crossfit) 45:00 [3]
another change i'm making is getting back to crossfit. carlsbad crossfit is a 2 minute jog from office. talked to the coaches a ton and they know what i want out of it and are onboard. their programming is spot on and inline with what i want. they also post workouts the day before so i can pick and choose.
500m row warm up
a bunch of leg/hip stretching/opening
pvc work
deadlift
10 x #75
5 x #95
5 x #115
5 x #135
5 x #155
WOD
1000M Row (3:31 - conservative)
then
21-15-9
Deadlift 60% of 1RM (#115)
Box Jump 24"
8:06 (row & 21-15-9)
i love this shit....
500m row warm up
a bunch of leg/hip stretching/opening
pvc work
deadlift
10 x #75
5 x #95
5 x #115
5 x #135
5 x #155
WOD
1000M Row (3:31 - conservative)
then
21-15-9
Deadlift 60% of 1RM (#115)
Box Jump 24"
8:06 (row & 21-15-9)
i love this shit....
Rowing 10:00 [3] 0.9 mi (11:07 / mi)
500 warm up and 1000 in workout
Thursday Oct 16, 2014 #
Note
slept:7.0
didn't get home from work until 10. long day but killed it on the work front.
7 AM
Running 1:13:00 [3] 9.0 mi (8:07 / mi) +938ft 7:23 / mi
shoes: Hoka Rapa Nui Road
hood laps. one with the pup and then one hillier one solo. feeling pretty damn good considering how hard I raced on sunday. back in the swing of things and stoked for the upcoming training.
12 PM
Strength/Core 50:00 [3]
truestretch
3x
21 x TRX IYT
10 x TRX push up/fly
5 x 4 way step down & reach
20e x calf raises
30 x TRX Plank knee raises
21 * 15 * 9
goblet squats #35
pull ups
kbs #35
* 30 x hanging knee raises between rounds
2x
I lap up upstairs farmer carry 2 x #35 kb
2 min plank
foam roller
3x
21 x TRX IYT
10 x TRX push up/fly
5 x 4 way step down & reach
20e x calf raises
30 x TRX Plank knee raises
21 * 15 * 9
goblet squats #35
pull ups
kbs #35
* 30 x hanging knee raises between rounds
2x
I lap up upstairs farmer carry 2 x #35 kb
2 min plank
foam roller
Wednesday Oct 15, 2014 #
Note
slept:8.0
sleeping really hard latery... more than normal.
long ass day of work on tap.
long ass day of work on tap.
6 AM
Cycling-Road 1:23:00 [3] 23.4 mi (16.9 mph) +1211ft
kelly drive loop. just another easy spin. legs feeling pretty good. quad soreness is pretty much gone. low back still tight from jolting from bombing the descents on sunday.
12 PM
Strength/Core 20:00 [3]
truestretch
band streching & moblity
myrtl
band streching & moblity
myrtl
StairMaster 20:00 [3] +1160ft
8 min WU building to level 10
1 min level 12, 1 min level 10
1 min level 13, 1 min level 10
1 min level 14, 1 min level 10
1 min level 15, 1 min level 10
2 x 30" level 16, 1 min level 10
cooldown level 8
1 min level 12, 1 min level 10
1 min level 13, 1 min level 10
1 min level 14, 1 min level 10
1 min level 15, 1 min level 10
2 x 30" level 16, 1 min level 10
cooldown level 8
Tuesday Oct 14, 2014 #
Note
slept:8.0
deep sleep. more mellow days on tap.
6 AM
Cycling-Road 1:18:00 [3] 21.9 mi (16.8 mph) +781ft
mellow spin down to del mar and back through leucadia. dark.
12 PM
Strength/Core 30:00 [3]
quick one after a meeting ran way long....
truestretch
5x
10 x pull ups
10 x push ups
10 x air squats
20 x sit ups on ball
3x
10e x single arm kbs #26
10e x single arm kb clean and press #26
30 x hanging knee raises
truestretch
5x
10 x pull ups
10 x push ups
10 x air squats
20 x sit ups on ball
3x
10e x single arm kbs #26
10e x single arm kb clean and press #26
30 x hanging knee raises
5 PM
Running 38:00 [3] 4.8 mi (7:55 / mi) +372ft 7:23 / mi
shoes: Hoka Stinson Trail
easy jog around the hood. felt pretty good. quads still sore but much better
Monday Oct 13, 2014 #
Note
slept:9.0
good, but broken sleep... body throbbing a bit!
sore this morning but not destroyed... yet.
sore this morning but not destroyed... yet.
12 PM
Strength/Core 30:00 [3]
truestretch
streching on ball
band stretching
myrtl
foam roller
streching on ball
band stretching
myrtl
foam roller
Elliptical 10:00 [3]
getting the blood flowing
Dry Sauna 10:00 [3]
sweating