Training Log Archive: Grandpa JamesonIn the 7 days ending May 1, 2016:
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Sunday May 1, 2016 #
Note
slept:6.0
up at 3am for the 530am start of maggies race... so early. long, fun morning spectating. maggie ran 2:54 with 4 bathroom stops. still got 3rd overall and won some $$$ that will cover out trip. awesome.
super sore form strength work yesterday.
super sore form strength work yesterday.
11 AM
Cycling-Road 1:30:00 [3] 26.4 mi (17.6 mph) +1276ft
almost bagged this one but wanted to get over 200 miles for the week. just and easy, solo spin on the bike paths to back bay and back. soaking up the sun. tired legs and just wanted to be done and stoked on the week of riding... and can't wait to get back to running... and riding next week.
Saturday Apr 30, 2016 #
Note
slept:8.0
good sleep... Fi back on track.
shin. no issues. seems good to go. no rush. if i can start jogging next week i'm still going to do the fear the deer and dirty 30.
shin. no issues. seems good to go. no rush. if i can start jogging next week i'm still going to do the fear the deer and dirty 30.
8 AM
Cycling-Road 2:50:00 [3] 48.7 mi (17.2 mph) +2559ft
super fun ride. mellow heading out to the canyon and then good times hammering with slater and max. hardest efforts I've throwndown in a couple of years. good to know i still have it!!
4 PM
Strength/Core 30:00 [3]
quick one in the slamo garage.
5 x barbell complex #45
every 2' for 20'
5 x thrusters #65
5 x pull ups
10 x box jumps (shin was a non issue. no sensation, nothing)
10 sit ups
5 x barbell complex #45
every 2' for 20'
5 x thrusters #65
5 x pull ups
10 x box jumps (shin was a non issue. no sensation, nothing)
10 sit ups
Friday Apr 29, 2016 #
Note
slept:8.0
broken sleep. fi was a little off from the travel. stoked to be in socal and missing another snow storm!
shin. getting close. without thinking ran through the airport yesterday chasing Fi and had zero pain. jogged around the park last night and still nothing. maybe run next week.
shin. getting close. without thinking ran through the airport yesterday chasing Fi and had zero pain. jogged around the park last night and still nothing. maybe run next week.
11 AM
Cycling-Road 2:18:00 [3] 38.0 mi (16.5 mph) +1558ft
mellow morning hanging out and then an easy path spin with slater. nice and easy and super warm. stoked to be missing the snow this time!!
Thursday Apr 28, 2016 #
Note
slept:8.25 weight:149lbs
good sleep. mini vacation starts today. afternoon flight to socal. back monday morning.
below 150 with some minor tweaks.
shin. much better.
below 150 with some minor tweaks.
shin. much better.
7 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
before strength work....
10' warm up
20 x 30" hard on the 2'
5 x 30" hard/30" easy
5' cooldown
10' warm up
20 x 30" hard on the 2'
5 x 30" hard/30" easy
5' cooldown
8 AM
Strength/Core 45:00 [3]
SSD In-Season SESSION 9 - still modifying to not put too much stress on shin and to get in one DL session per week
Warm Up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5e x single leg DL #35
10 x push ups
Instep Plus Stretch
DL WU: 10 x #95, 8 x #135
Training:
(1) 6 Rounds
5 x DL #155.
10x kbs #35
25 x sit ups
(2) 5 rounds
4 x scotty bob #20
10 x barbell bent over row #85
10 x toes to post
10 x weighted sit up #25
30/30 side plank
Warm Up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5e x single leg DL #35
10 x push ups
Instep Plus Stretch
DL WU: 10 x #95, 8 x #135
Training:
(1) 6 Rounds
5 x DL #155.
10x kbs #35
25 x sit ups
(2) 5 rounds
4 x scotty bob #20
10 x barbell bent over row #85
10 x toes to post
10 x weighted sit up #25
30/30 side plank
Wednesday Apr 27, 2016 #
Note
slept:9.0 weight:150lbs
rested.
shin. doing much better.
shin. doing much better.
11 AM
Cycling-Road 1:58:00 [3] 34.1 mi (17.3 mph) +3127ft
cool and windy ride. headed out to deer creek for some hill reps.
3 x ~10' from the deer creek park entrance to the high grade turnoff. solid efforts. all around 300 watts... probably too hard. Should dial these longer efforts back to 260-75ish watts. descents were cold.
3 x ~10' from the deer creek park entrance to the high grade turnoff. solid efforts. all around 300 watts... probably too hard. Should dial these longer efforts back to 260-75ish watts. descents were cold.
Tuesday Apr 26, 2016 #
Note
slept:8.5 (injured)
best night of sleep i've had in a while. didn't move.
shin. much improvement in last 48 hours.
shin. much improvement in last 48 hours.
11 AM
Cycling-Road 35:00 [3] 9.8 mi (16.8 mph) +643ft
got home from the datacenter and headed out on the bike just a storm was rolling in. thought it was going to blow over but it didn't. bolted home after hearing some loud thunder.
12 PM
Cycling-Trainer 45:00 [3] 15.0 mi (20.0 mph)
got home and jumped on the trainer.
8 x 3' with 2' recovery
odd big gear, even tempo
I was going to do 10 but got a call from maggie. she dropped her wallet walking from the car to the grocery store. realized it right outside and turned around to get it and somebody already scooped it up. i drove down there... nothing. lame.
8 x 3' with 2' recovery
odd big gear, even tempo
I was going to do 10 but got a call from maggie. she dropped her wallet walking from the car to the grocery store. realized it right outside and turned around to get it and somebody already scooped it up. i drove down there... nothing. lame.
3 PM
Strength/Core 40:00 [3]
2 x barbell complex
hang power clean wu: 10 x #65, 8 x #95
every 2' for 20'
2 x hang power clean #100
10 x kbs #35
5e x eccentric calf raises
20 x sit ups
emom
10 x hang power clean #65
hang power clean wu: 10 x #65, 8 x #95
every 2' for 20'
2 x hang power clean #100
10 x kbs #35
5e x eccentric calf raises
20 x sit ups
emom
10 x hang power clean #65
Monday Apr 25, 2016 #
Note
slept:8.5 weight:150lbs
up at 6am. no alarm. feeling good. 3 days of work and then a quick trip to socal.
shin. better. i think. going to wear the boot all week and reassess next monday. not stressing about racing.
shin. better. i think. going to wear the boot all week and reassess next monday. not stressing about racing.
8 AM
Cycling-Road 1:23:00 [3] 24.6 mi (17.8 mph) +850ft
super mellow spin through chatfield. beautiful morning. feeling good and properly tired.
3 PM
Strength/Core 45:00 [3]
SSD Session 8
myrtl
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
Training:
(1) 6 Rounds
3x Squat #155
5x kneeling curl to press #20
6x Y+L, unloaded
(2) 6 Rounds
5x kb Bench Press on ball #70 (2 x #35 kb's)
10x TRX Chin Ups (palms toward face)
3/3/3 Toe Touch Complex
myrtl
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
Training:
(1) 6 Rounds
3x Squat #155
5x kneeling curl to press #20
6x Y+L, unloaded
(2) 6 Rounds
5x kb Bench Press on ball #70 (2 x #35 kb's)
10x TRX Chin Ups (palms toward face)
3/3/3 Toe Touch Complex