Training Log Archive: Grandpa JamesonIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Note
slept:8.0
deep sleep back at sea level.
the whole "good to be home" feeling has worn off for me. flagstaff was awesome on so many levels. we are ready for some mountain living.
the whole "good to be home" feeling has worn off for me. flagstaff was awesome on so many levels. we are ready for some mountain living.
6 AM
Cycling-Road 1:31:00 [3] 27.7 mi (18.3 mph) +1394ft
much cooler this morning. actually had to wear arm warmers. awesome... but the heat is coming back this weekend.
great legs today. no soreness. perfect effort on sunday. did some work this morning. down to TP and back.
alt standing/seated every bike lane sign up TP
all standing climbing back into del mar
Fartlek back to encinitas using the stop signs/lights for start and end.
strong today.hit 891 watts on sprint before heading home and it was about 90%. I'm going to hit 1k soon.
great legs today. no soreness. perfect effort on sunday. did some work this morning. down to TP and back.
alt standing/seated every bike lane sign up TP
all standing climbing back into del mar
Fartlek back to encinitas using the stop signs/lights for start and end.
strong today.hit 891 watts on sprint before heading home and it was about 90%. I'm going to hit 1k soon.
5 PM
Yoga (core power) 1:00:00 [3]
HPF. super hot and awesome
Monday Sep 29, 2014 #
Note
slept:9.0 (rest day)
Drive from flagstaff to Encinitas. Just under 8 hours with stop... One long for breakfast. Legs feel really good... Tired but not sore. Stoked.
Sunday Sep 28, 2014 #
8 AM
Running 4:31:00 [3] 32.4 mi (8:22 / mi) +2562ft 7:47 / mi
shoes: Hoka Huaka
super fun day on the trails. cold at the start and just cruised the first 20 with vargo. killer single track in the woods and through aspen groves. no intention to RACE. we took our time at the aid stations and a couple of guys caught us around mile 12 and we let them go.
vargo only ran 20 so i just put in my ipod and jogged the last 14 miles. finished 4th and felt great the whole time. good stomach and legs.
so fun to be able to do a run like that supported and with great food and beer at the finish. race weekend salvaged.
oh yeah... and maggie won... again.... as always.
vargo only ran 20 so i just put in my ipod and jogged the last 14 miles. finished 4th and felt great the whole time. good stomach and legs.
so fun to be able to do a run like that supported and with great food and beer at the finish. race weekend salvaged.
oh yeah... and maggie won... again.... as always.
Saturday Sep 27, 2014 #
9 AM
Running 40:00 [3] 5.2 mi (7:42 / mi) +184ft 7:27 / mi
shoes: Hoka Huaka
maggie's race was cancelled. so bummed for her but probably the right decision. gnarly thunderstorms all night and morning and even worse stuff on the way.
easy cruise on the fireroad from the house with maggie and ruby. i feel great.
since race was cancelled they are having a 50k on the course tomorrow and i'm going to jump in it and just go easy. should be fun with beer and food at the finish.
easy cruise on the fireroad from the house with maggie and ruby. i feel great.
since race was cancelled they are having a 50k on the course tomorrow and i'm going to jump in it and just go easy. should be fun with beer and food at the finish.
Friday Sep 26, 2014 #
Note
slept:9.0
great night of sleep. super rested.
hit lumberyard brewing yesterday and two flagstaff IPA's. really good.
hitting the trails with vargo this morning and then hopefully another brewery later. can't wait for maggie to race tomorrow.
hit lumberyard brewing yesterday and two flagstaff IPA's. really good.
hitting the trails with vargo this morning and then hopefully another brewery later. can't wait for maggie to race tomorrow.
10 AM
Running 2:02:00 [3] 14.1 mi (8:39 / mi) +1742ft 7:45 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
killer run in flagstaff with vargo. just killer single track. nice mellow effort. felt the altitude near the top of the climb... just a little... while trying to keep with vargo.
Thursday Sep 25, 2014 #
12 PM
Running 50:00 [3] 6.3 mi (7:56 / mi) +285ft 7:37 / mi
shoes: Hoka Huaka
after driving from from yuma to flag.
fun jeep roads right our of our house. felt pretty good coming straight from sea level and running at 7k. legs are good from noble. no niggle or soreness.
fun jeep roads right our of our house. felt pretty good coming straight from sea level and running at 7k. legs are good from noble. no niggle or soreness.
Wednesday Sep 24, 2014 #
6 AM
Cycling-MTB 1:37:00 [3] 17.8 mi (11.0 mph) +2178ft
early morning miles. used my new 1200 lumen headlight... awesome.
legs were great today. just two climbs at a steady pace and ripped the descents. stoked i went to yoga last night. feeling awesome today.
legs were great today. just two climbs at a steady pace and ripped the descents. stoked i went to yoga last night. feeling awesome today.
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
stoked to be back at it after 3 weeks off.
dynamic warm up
extended agility sesh - double and single leg hex, dots, & agility ladder
5 x 30" blue plate special - pushing blue 20kg rubber plate back and forth 10 yards on turf.... hard and about 50 yards each 30"
3 x 30" versa climber - all out
3 x 30" rower - all out
3x
10e x reverse wood chop with lunge
3 x 10" prone cobra hold
2x
5 x 10" overhead pull in
30" foundation squat hold
dynamic warm up
extended agility sesh - double and single leg hex, dots, & agility ladder
5 x 30" blue plate special - pushing blue 20kg rubber plate back and forth 10 yards on turf.... hard and about 50 yards each 30"
3 x 30" versa climber - all out
3 x 30" rower - all out
3x
10e x reverse wood chop with lunge
3 x 10" prone cobra hold
2x
5 x 10" overhead pull in
30" foundation squat hold
Tuesday Sep 23, 2014 #
Note
slept:7.0
up a bit watching tv and then super deep sleep. gnarly, vivid dreams.
6 AM
Cycling-Road 1:24:00 [3] 23.8 mi (17.0 mph) +981ft
shortened rancho loop.... didn't have desire to go any longer. All soreness is pretty much going just dragging ass. pretty typical 3 days post race.
12 PM
Strength/Core 10:00 [3]
truestretch before stairmaster and more stretching after
StairMaster 20:00 [3] 1.5 mi (13:20 / mi) +1170ft 7:40 / mi
mellow. just wanted to sweat.
started at level 8 and increased every 2 min to level 12.
10 min @ level 12
2 min cool down
buckets
started at level 8 and increased every 2 min to level 12.
10 min @ level 12
2 min cool down
buckets
5 PM
Yoga 1:00:00 [3]
HPF
wasn't going to go but maggie talked me into it.... so glad i did. sweating buckets. great for recovery.
wasn't going to go but maggie talked me into it.... so glad i did. sweating buckets. great for recovery.
Monday Sep 22, 2014 #
Note
slept:9.0
awesome lazy sunday after riding. has a couple of bloody mary's watched the bolts win, napped, watch more football, napped some more.
body feel good today. still some soreness but recovering quickly.
3 day work week and then off to flagstaff!
body feel good today. still some soreness but recovering quickly.
3 day work week and then off to flagstaff!
12 PM
Strength/Core 35:00 [3]
really surprised at how NOT sore i am. just some lingering soreness in my quads.
truestretch
band stretching
stretching over ball
10x
10 x pull ups
20 x sit ups on ball
10 x push ups
20 x back ext/supermans on ball
foam roller
truestretch
band stretching
stretching over ball
10x
10 x pull ups
20 x sit ups on ball
10 x push ups
20 x back ext/supermans on ball
foam roller
Dry Sauna 15:00 [3]
could have fallen asleep in there.... lax ball on feet and lower leg bits
Sunday Sep 21, 2014 #
Note
slept:9.5
woke up a bunch but pretty good post race sleep.
burgers and beers and PPH.
pretty sore today but nothing crazy.
burgers and beers and PPH.
pretty sore today but nothing crazy.
8 AM
Cycling-Road 1:14:00 [3] 20.2 mi (16.4 mph) +794ft
recovery spin down to TP parking lot and back. met maggie and ruby at gordy's for a coffee and plonk. legs were pretty good.
came home, justing came over, and we had some bloody mary's and watched the bolts take it to the bolts!
came home, justing came over, and we had some bloody mary's and watched the bolts take it to the bolts!
Saturday Sep 20, 2014 #
Event: Noble Canyon 50k
5 AM
Running 9:20 [3] 1.1 mi (8:29 / mi) +26ft 8:18 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
easy warm up
6 AM
Running (RACE!) 4:03:00 [3] 31.75 mi (7:39 / mi) +4311ft 6:47 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
a good race at noble.
I was feeling good on the start line and took it out quick. I wanted to see who would come with me. Neil did (last years winner) like I knew he would but he was the only one. i was running low 6 min pace for the first mile on the road. he was right on my shoulder for the first half mile and was breathing hard so I revved it up a notch and he fell back. first mile in 6:06! I was all alone when i hit the noble canyon trail.
my stomach was jacked from the go. i was able to get down gels but it didn't feel like it was getting through my gut. i need to hit the bushes but wanted to hold it until i got to the end of the climb and through the aid station. I saw maggie at mile 12.5, got a new bottle, and rolled through the aid station. I finally stopped and emptied my gut about the 13 mile mark and felt much better.
I got to the next aid station at 17.5 and maggie told me i had an 8+ minute lead at 12 miles and after the mile out and back I didn't even see the next running. I continued to roll but the EFS liquid shot was having a tough time going down... just so sweet and didn't feel like my gut was processing it... but i kept on it. I saw robert hunt at 21 miles and he told me I had at least a 15 minute lead.
with my stomach being jacked the news i was so far ahead kinda crushed my will to keep hammering as hard as i was. Hit the aid station and ~22 miles and slammed some coke and kept rolling. about a mile later, mid stride i threw up everything in my gut. it was pretty awesome. then again about a mile later.
i let my stomach settle a but but EFS was not going down anymore. I took the one powergel i had on my and just got it down at mile 25. I hit the last aid about mile 28 and couldn't even really get down coke. I suffered a lot the last 5 miles but got it done and got the win... by almost 30 minutes.
my body felt great all day but my stomach was off which caused me to suffer a lot in the last 5-8 miles. i finished and was completely worked. thought i was going to throw up and bit and on the verge of cramping everywhere... and i NEVER cramp... ever. After some time laying down in the grass, drinking 40oz of water w/ nuun, and coke I started to feel a bit better.
stoked on the race for sure and definitely a confidence builder for my approach to training right now.
I was feeling good on the start line and took it out quick. I wanted to see who would come with me. Neil did (last years winner) like I knew he would but he was the only one. i was running low 6 min pace for the first mile on the road. he was right on my shoulder for the first half mile and was breathing hard so I revved it up a notch and he fell back. first mile in 6:06! I was all alone when i hit the noble canyon trail.
my stomach was jacked from the go. i was able to get down gels but it didn't feel like it was getting through my gut. i need to hit the bushes but wanted to hold it until i got to the end of the climb and through the aid station. I saw maggie at mile 12.5, got a new bottle, and rolled through the aid station. I finally stopped and emptied my gut about the 13 mile mark and felt much better.
I got to the next aid station at 17.5 and maggie told me i had an 8+ minute lead at 12 miles and after the mile out and back I didn't even see the next running. I continued to roll but the EFS liquid shot was having a tough time going down... just so sweet and didn't feel like my gut was processing it... but i kept on it. I saw robert hunt at 21 miles and he told me I had at least a 15 minute lead.
with my stomach being jacked the news i was so far ahead kinda crushed my will to keep hammering as hard as i was. Hit the aid station and ~22 miles and slammed some coke and kept rolling. about a mile later, mid stride i threw up everything in my gut. it was pretty awesome. then again about a mile later.
i let my stomach settle a but but EFS was not going down anymore. I took the one powergel i had on my and just got it down at mile 25. I hit the last aid about mile 28 and couldn't even really get down coke. I suffered a lot the last 5 miles but got it done and got the win... by almost 30 minutes.
my body felt great all day but my stomach was off which caused me to suffer a lot in the last 5-8 miles. i finished and was completely worked. thought i was going to throw up and bit and on the verge of cramping everywhere... and i NEVER cramp... ever. After some time laying down in the grass, drinking 40oz of water w/ nuun, and coke I started to feel a bit better.
stoked on the race for sure and definitely a confidence builder for my approach to training right now.
Friday Sep 19, 2014 #
Note
slept:8.5
930-6. slept in an extra. makes a huge difference. can feel the massage in my legs...
7 AM
Cycling-Road 1:02:00 [3] 16.9 mi (16.4 mph) +568ft
opened the garage and the streets were wet. so crazy how i don't even look at the weather... just expect it always be dry and warm.
rolled out in light drizzle and it felt awesome. down to del mar and back. super easy and legs felt twitchy... in an awesome way. looking forward to letting it ri tomorrow. rested and ready.
rolled out in light drizzle and it felt awesome. down to del mar and back. super easy and legs felt twitchy... in an awesome way. looking forward to letting it ri tomorrow. rested and ready.
Thursday Sep 18, 2014 #
Note
slept:8.0
didn't get out of work until after 930 last night and home around 10. sleeping by 1030 and up at 630. good sleep though... finally cooling off a bit.
7 AM
Running 51:00 [3] 6.6 mi (7:44 / mi) +719ft 7:00 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
short, hilly hood lap. feeling really good and loose. easy/steady on the climbs in the first half and then 5 x 20" pick ups on the way home. last run before noble.
12 PM
Strength/Core 30:00 [3]
truestretch and stretching over ball
band stretching & mobility
myrtl
foam roller
band stretching & mobility
myrtl
foam roller
Dry Sauna 20:00 [3]
20 minutes was really easy. awesome..... interested to see how all the sauna time plays out on saturday... or if it was a was of time.
4 PM
Body Work (massage) 1 [3]
awesome much needed massage. she my tissue is the best she's felt it in a long time. supple.
Wednesday Sep 17, 2014 #
6 AM
Cycling-Road 1:25:00 [3] 23.5 mi (16.6 mph) +1200ft
kelly drive loop. mellow. legs felt good and just took it really easy.
12 PM
Strength/Core 30:00 [3]
truestretch
3x
10 x squat, good morning, DL, cleans, thrusters #45
15 x kbs #35
50 x sit ups on ball
foam roller
3x
10 x squat, good morning, DL, cleans, thrusters #45
15 x kbs #35
50 x sit ups on ball
foam roller
Dry Sauna 20:00 [3]
lax ball and outside magazine... read a disturbing article.
C • outside 11
Tuesday Sep 16, 2014 #
Note
slept:7.0 weight:149.2lbs
a bit of trouble falling asleep last night. only a couple more days of the heat
jumped on the scale for the first time in a while this morning. fighting weight.
jumped on the scale for the first time in a while this morning. fighting weight.
6 AM
Running 1:02:00 [3] 7.9 mi (7:51 / mi) +643ft 7:17 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
mellow jog around the hood with maggie. first 3+ in the dark with headlamps and then started to feel really good.
5 PM
Yoga 1:00:00 [3]
hpf
Monday Sep 15, 2014 #
Note
slept:8.5
race week... finally
not changing too much. keeping the same structure to the week just dialing everything back. feeling great....especially after that bolts win yesterday.
not changing too much. keeping the same structure to the week just dialing everything back. feeling great....especially after that bolts win yesterday.
12 PM
Strength/Core 35:00 [3]
truestretch
band stretching & mobility
myrtl
5x
10 x pull ups
20 x bosu sit ups
10 x push ups
20 x roman chair leg raises
10 x air squats - deep/stretch
20 x sit ups on ball
band stretching & mobility
myrtl
5x
10 x pull ups
20 x bosu sit ups
10 x push ups
20 x roman chair leg raises
10 x air squats - deep/stretch
20 x sit ups on ball
Dry Sauna 15:00 [3]
lax ball. easy. hopefully that means all this time in sauna is paying off.
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.
Sunday Sep 7, 2014 #
Running 1:35:00 [3] 10.45 mi (9:05 / mi) +1486ft 8:01 / mi
shoes: Hoka Stinson Trail
awesome run with maggie. easy effort up and down gray's peak and then an out and back on the single track towards hannah flat campground. such a killer, perfect day. one of my favorite places to run.
Saturday Sep 6, 2014 #
Event: Endure the Bear
Note
slept:7.5
mellow drive to big bear after work. got here a little after with a stop for dinner along the way. so stoked to be here and breathe the mtn air. the race should be fun but not looking to gut myself if there isn't any competition. hopefully there is but last year i won by 25 minutes. i just want a nice steady effort and to have fun after. planning on hiking later with rubes and maggie and backing it up tomorrow.
great night of sleep up here. usually a struggle a bit the first night at altitude. not the case this time.
great night of sleep up here. usually a struggle a bit the first night at altitude. not the case this time.
7 AM
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi) +148ft 7:28 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
easy warm up with maggie.
8 AM
Running (RACE!) 2:28:00 [3] 19.7 mi (7:31 / mi) +2890ft 6:36 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
such a fun, low key race. Didn't have great legs today. Ran the first 10 miles a pretty hard tempo and then just cruised the last 10 not trying not to smash myself. Stoked with the effort and pace at altitude and that I was 6 minutes faster than last year on an easier effort.
Maggie won too and was 2nd Overall. Not a lot of competition but such a killer course and laid back vibe.
Maggie won too and was 2nd Overall. Not a lot of competition but such a killer course and laid back vibe.
11 AM
Running warm up/down 9:30 [3] 1.0 mi (9:30 / mi) +49ft 9:05 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
easy jog back to cabin to pick up the pup and then back to race finish.
2 PM
Hike 1:00:00 [3] 2.1 mi (28:34 / mi) +679ft 21:52 / mi
shoes: Nike Zoom Wildhorse - 1 (10)
hike with maggie and ruby up and around castle rock in big bear. killer area with trails in all directions. popped the question. booyah.
Friday Sep 5, 2014 #
Note
slept:8.0
zombie sleep. heading to Big Bear after work.
6 AM
Cycling-Road 1:23:00 [3] 22.8 mi (16.5 mph) +1152ft
mellow spin on the coast. down to TP and back. nothing hard. ran into elliott on the way back and cruise with him through cardiff and encinitas. legs aren't great right now. tomorrow should hurt plenty.
12 PM
Strength/Core 35:00 [3]
kept it pretty mellow as i will next friday too leading up to noble.
truestretching & stretching on the ball
band stretching & mobility
myrtl
2x
20 x pull ups
20 x air squats on bosu
20 x bosu sit ups
2 x lunge matrix
5 x 4e step down & reach on bosu
20 x leg raises on roman chair
truestretching & stretching on the ball
band stretching & mobility
myrtl
2x
20 x pull ups
20 x air squats on bosu
20 x bosu sit ups
2 x lunge matrix
5 x 4e step down & reach on bosu
20 x leg raises on roman chair
Dry Sauna 20:00 [3]
another 20 minute sesh... was cracking at 17 mins.
Thursday Sep 4, 2014 #
Note
slept:7.5
everything went very well at work last night home at 830 in bed by 930. many weeks of these late nights left.
6 AM
Running 1:06:00 [3] 8.12 mi (8:08 / mi) +1220ft 7:07 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
solid run out a la costa. found the cut through to get to the copper creek trail head. easy 2 mile warm up and then hit the whip tail climb from the creek trail to the kiosk. Go the CR for the whiptail climb in the process and a couple of others. had thoughts of doing another long climbed but decided to save it for the weekend.
http://app.strava.com/activities/189743961
http://app.strava.com/activities/189743961
12 PM
Dry Sauna 20:00 [3]
would like to get up to 30 mins a few times before noble.
Wednesday Sep 3, 2014 #
Note
slept:8.0
good sleep. riding again today. not trying to run myself into the ground with a big weekend up in big bear on tap and after running 12 on Monday.
Big Wednesday on the work front.
Big Wednesday on the work front.
6 AM
Cycling-MTB 1:47:00 [3] 19.7 mi (11.0 mph) +2694ft
la costa mtb. climbed horned lizard, water tank, and denning raod. didn't have good legs to today. all the climbing required a lot of work which hasn't been the case the past few weeks. i am looking at it in a positive way. I am right where i want to be 2.5 weeks out from noble canyon. start unloading next week.
12 PM
Strength/Core 40:00 [3]
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
10 x #65, 8 x #95, 6 x #115
3x
8 x Squat #135
20 x kbs #35
50 x sit ups on ball
3x
8 x DL #115
5e x step up knee drive
5e x lateral/crossover step up knee drive
2x
2 min plank
1 min flutter kicks
1 min superman flutter kicks
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
10 x #65, 8 x #95, 6 x #115
3x
8 x Squat #135
20 x kbs #35
50 x sit ups on ball
3x
8 x DL #115
5e x step up knee drive
5e x lateral/crossover step up knee drive
2x
2 min plank
1 min flutter kicks
1 min superman flutter kicks
Dry Sauna 10:00 [3]
lax ball
Tuesday Sep 2, 2014 #
Note
slept:8.0
not ready to go back to work.... came home yesterday and had plans of stuff we needed/wanted to do but just ended up relaxing all day. felt awesome. body is great.
6 AM
Cycling-Road 1:08:00 [3] 19.2 mi (16.9 mph) +682ft
super mellow recovery spin up to carlsbad village and back. felt awesome to spin on a cool morning.
12 PM
Strength/Core 45:00 [3]
truestretch
2x
21 x TRX IYT
10 x TRX push up/fly
5x
10 x pull ups
20 x bosu sit ups
10 x push ups
20 x roman chair leg raises
band stretching & mobility
myrtl
foam roller
2x
21 x TRX IYT
10 x TRX push up/fly
5x
10 x pull ups
20 x bosu sit ups
10 x push ups
20 x roman chair leg raises
band stretching & mobility
myrtl
foam roller
5 PM
Yoga (core power) 1:00:00 [3]
C2
hot as F@#!
hot as F@#!
Monday Sep 1, 2014 #
9 AM
Running 1:50:00 [3] 12.3 mi (8:57 / mi) +1552ft 7:59 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
maggie and I met steve at penny pines and we did the upper loop of the noble canyon 50k course. killer trails and the only area out there i really haven't run or ridden. the race is going to be fun!
nice mellow effort. felt great.
nice mellow effort. felt great.