Training Log Archive: Grandpa JamesonIn the 31 days ending Aug 31, 2012:
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Friday Aug 31, 2012 #
Note
slept:6.5
1030-5. super solid sleep. woke up 5min before alarm. ZOMBIE! Mellow day on work front. Big weekend ahead!
6 AM
CrossFit/Strength 45:00 [3] 2.5 mi (18:00 / mi)
shoes: Zoot Ultra Kalani 3.0
woke up pretty tired today and was dragging a bit. that hard running at the end of yesterday took it to me a bit.... but worth it.
WU: PVC, dynamic stretching, pull ups, KBS
Eva
5 rounds
800m. run
30 Kettlebell swings #35
30 pull-up's (small band)
31:14
good effort. Next time no band and up to #55. talked with coach a lot after... coolest guy there. Sean Lake. He was a pro snowboarder and is the Marketing director at DC shoes. He is superfit and has a good perspective. We've talked about my goals (running) and he's helping tweak some things to get the most out of the work outs. he wants to stop using the band for pull ups completely. I can do 10-15 unbroken so it's time to suck it up!!
super amped on CF right now. Such a good balance with running in the dirt.
WU: PVC, dynamic stretching, pull ups, KBS
Eva
5 rounds
800m. run
30 Kettlebell swings #35
30 pull-up's (small band)
31:14
good effort. Next time no band and up to #55. talked with coach a lot after... coolest guy there. Sean Lake. He was a pro snowboarder and is the Marketing director at DC shoes. He is superfit and has a good perspective. We've talked about my goals (running) and he's helping tweak some things to get the most out of the work outs. he wants to stop using the band for pull ups completely. I can do 10-15 unbroken so it's time to suck it up!!
super amped on CF right now. Such a good balance with running in the dirt.
9 AM
Cycling-Road (active recovery) 1:38:00 [3] 27.5 mi (16.8 mph) +876ft
met kurt & marty at lofty bean, had one of the best iced coffee's I've ever had and then hit. RSF spin. weather is unreal. legs are good!
4 PM
Running (Day 11) 41:00 [3] 5.35 mi (7:40 / mi) +344ft 7:13 / mi
shoes: Zoot Ultra Kane 3.0
Day 11 of 30 (12th run)
got out to the lagoon after a morning for working packing. legs were good. i was only planing on 3o minutes or so but just ran to the end of the lagoon and back. log it!
got out to the lagoon after a morning for working packing. legs were good. i was only planing on 3o minutes or so but just ran to the end of the lagoon and back. log it!
Thursday Aug 30, 2012 #
Note
slept:6.0
11-5. out until 1030... just hanging out. early wake up for CF
6 AM
CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)
shoes: Zoot OVWA 2.0
WU: 400m jog, pvc passthroughs, dynamic stretcing
WOD:
Warm-up
Annie
50-40-30-20-10
Double Under's (3x singles, need to practice DU's)
Sit-up's
8:55
then skill's - Overhead Squat (if member is proficient with OHS they
may add weight)
WOD
10-1 Overhead Squats #45
1-10 Overhead Squats
14:55
solid work. Kept it light for OHS. still not to comfortable with that lift.
X
WOD:
Warm-up
Annie
50-40-30-20-10
Double Under's (3x singles, need to practice DU's)
Sit-up's
8:55
then skill's - Overhead Squat (if member is proficient with OHS they
may add weight)
WOD
10-1 Overhead Squats #45
1-10 Overhead Squats
14:55
solid work. Kept it light for OHS. still not to comfortable with that lift.
X
4 PM
Running (Day 10) 1:14:00 [3] 8.7 mi (8:30 / mi) +1302ft 7:27 / mi
shoes: Hoka - Combo XT
Day 10 of 30. 11th run
another fun on with SlaMo. Parked at nix again but ran a loop on the other side of the 133 to start. super fun trails. finally starting to get some turnover and push the pace on the descents. legs feeling good.
kind went for on the last descent back to the car. the fastest i have run in a long time. so fun... ripping the single track trying to keep up with Slater. I will be feeling this one tomorrow.
another fun on with SlaMo. Parked at nix again but ran a loop on the other side of the 133 to start. super fun trails. finally starting to get some turnover and push the pace on the descents. legs feeling good.
kind went for on the last descent back to the car. the fastest i have run in a long time. so fun... ripping the single track trying to keep up with Slater. I will be feeling this one tomorrow.
Wednesday Aug 29, 2012 #
Note
slept:8.25
10-615. YES!!!! Such a good sleep. best i have gotten in sometime. that run yesterday took it out of me. drank so much water last night. felt good to suffer!
8 AM
Cycling-Road 3:58:00 [3] 68.0 mi (17.1 mph) +4250ft
a good day on the bike with boys... met up with brad at bux then down to solana beach to meet up the with crew. did the wohlford loop. seemed long but had good legs. solid effort.
4 PM
Running (Day 9) 31:15 [3] 4.1 mi (7:37 / mi) +433ft 6:56 / mi
shoes: Hoka - Combo XT
Day 9 of 30. 10th run
quick jog around the hood after working all afternoon and a quick. felt better throughout the run.... and just wanted to keep ripping. ran in the hokas. i'm a believer!
quick jog around the hood after working all afternoon and a quick. felt better throughout the run.... and just wanted to keep ripping. ran in the hokas. i'm a believer!
Tuesday Aug 28, 2012 #
Note
slept:7.25
10-515. 2 nights in a row in bed by 10. Hopefully I can get back to making it a habit.
6 AM
CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)
shoes: Zoot OVWA 2.0
WU: Dynamic streching, skillz, pvc
WOD:
Warm-up
100 barbell walking lunges #45
*every 10 lunges do 5 back squats. KEEP BAR ON BACK for lunges
then
Killer sprint
Put cones 10m. apart
*Each minute complete one more trip across the cones until you cannot
continue within the minute
the sprints were ok. just did as a 10 min workout and incorporated more than just running in each minute. good agility and explosiveness.
WOD:
Warm-up
100 barbell walking lunges #45
*every 10 lunges do 5 back squats. KEEP BAR ON BACK for lunges
then
Killer sprint
Put cones 10m. apart
*Each minute complete one more trip across the cones until you cannot
continue within the minute
the sprints were ok. just did as a 10 min workout and incorporated more than just running in each minute. good agility and explosiveness.
4 PM
Running 1:16:00 [3] 8.5 mi (8:56 / mi) +1150ft 7:56 / mi
shoes: Saucony - Peregrine 2
what a day.... got out of work a bit earlier than expected... and good thing. forgot all my gear so hit REI & Road Runner to get some stuff off the clearance racks and some new shoes!!!
met up with slater and ran his NIX loop. holy hot box. i suffered the final miles for sure. baking out there, no water. i love it. sitting here at home still feeling that run....
met up with slater and ran his NIX loop. holy hot box. i suffered the final miles for sure. baking out there, no water. i love it. sitting here at home still feeling that run....
Monday Aug 27, 2012 #
Note
slept:7.0
10-7. Mellow Sunday night. right choice again.
words to live by:
“...You can do something extraordinary, and something that a lot of people can't do. And if you have the opportunity to work on your gifts, it seems like a crime not to. I mean, it's just weakness to quit because something becomes too hard...” -Morgan Matson
- saw this posted in coffee bean this morning... made me think of me & running....
words to live by:
“...You can do something extraordinary, and something that a lot of people can't do. And if you have the opportunity to work on your gifts, it seems like a crime not to. I mean, it's just weakness to quit because something becomes too hard...” -Morgan Matson
- saw this posted in coffee bean this morning... made me think of me & running....
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
shoes: Zoot Ultra Kalani 3.0
WU:
Dynamic stretching
Squat Clean progression/practice
every 30 seconds on the 30 seconds for 5 minutes
1 rep. squat clean
*must hold for 5 seconds at the bottom
#65
WOD
AMRAP 15 minutes
5 thrusters #65
5 power cleans #65
10 burpees
100m. sprint
8 rounds + 5 thrusters, +1 PC
weight felt light and smashed this one.
Dynamic stretching
Squat Clean progression/practice
every 30 seconds on the 30 seconds for 5 minutes
1 rep. squat clean
*must hold for 5 seconds at the bottom
#65
WOD
AMRAP 15 minutes
5 thrusters #65
5 power cleans #65
10 burpees
100m. sprint
8 rounds + 5 thrusters, +1 PC
weight felt light and smashed this one.
7 AM
Running (Day 7) 34:00 [3] 4.5 mi (7:33 / mi) +62ft 7:27 / mi
shoes: Zoot Ultra Kalani 3.0
Day 7 of 30 (8th run)
it's starting.... right after CF. Cardiff on the trail and back. pace is increasing while PE is going down. glanced down a couple of times to see sub 7 min/mile pace. made sure to put on the brakes a bit.
it's starting.... right after CF. Cardiff on the trail and back. pace is increasing while PE is going down. glanced down a couple of times to see sub 7 min/mile pace. made sure to put on the brakes a bit.
5 PM
Cycling-Road 1:29:00 [3] 25.0 mi (16.9 mph) +1093ft
yes.... home in time from the OC for an arvo spin with Kurt. we kept it mega mellow and just cruised up north through carlsbad and then back down the coast.
I love where i live. so rad to start the day running on the coast and then end the day riding on the coast.
I love where i live. so rad to start the day running on the coast and then end the day riding on the coast.
Sunday Aug 26, 2012 #
Note
slept:8.0
1030-630. finally a pretty big, solid sleep. passed on going out which was a tough call considering the talented crew... but glad i did. need it to get week off to right start.
8 AM
Cycling-Road (active recovery) 1:35:00 [3] 25.25 mi (15.9 mph) +1273ft
mellow morning. Rolled down to Gordy's to meet up with RV. Good catching up with him. After coffee we cruised down the coast, up TP, and back. mellow. just talking... great life advice from RV... always.
had thought i wanted to ride more but was pretty stoked to just spin the legs out.
had thought i wanted to ride more but was pretty stoked to just spin the legs out.
10 AM
Running (Day 6) 47:30 [3] 6.0 mi (7:55 / mi) +627ft 7:12 / mi
shoes: Zoot Ultra Kane 3.0
Day 6 (7th run)
I decided to do right after ride since my legs were already nice and loosened up. I woke up this morning definitely feeling yesterday's run a bit but nothing bad and much better after spin.
just ran my 6 miler in the ranch and it was good. no niggles. playing it safe and icing shins/calves/ankles after most runs.
I decided to do right after ride since my legs were already nice and loosened up. I woke up this morning definitely feeling yesterday's run a bit but nothing bad and much better after spin.
just ran my 6 miler in the ranch and it was good. no niggles. playing it safe and icing shins/calves/ankles after most runs.
2 PM
Cycling-MTB 1:12:00 [3] 12.35 mi (10.3 mph) +673ft
gotta a text from Gordon about mountain biking this afternoon. why not?
awesome out at hodges. hot and my legs felt AWESOME! Super mellow ride with Gordon and Bjorn though. Dropped the hammer a couple of times and just had fun. Good ending to the weekend. Unplanned fun!
awesome out at hodges. hot and my legs felt AWESOME! Super mellow ride with Gordon and Bjorn though. Dropped the hammer a couple of times and just had fun. Good ending to the weekend. Unplanned fun!
Saturday Aug 25, 2012 #
8 AM
Running (Day 5) 2:26:00 [3] 15.0 mi (9:44 / mi) +1972ft 8:39 / mi
slept:7.0 shoes: Hoka - Combo XT
Day of 5 (6th run)
i think i've found my happy place....
awesome run with slater, toby, airey, paul, and todd. I really cannot believe this was the first time i have run out there. everything i could ever want. killer loop. pretty mellow pace but let it rip a bit. felt great. ended the run with the desire to run more, longer, and harder.... can't wait to get back out there...
i think i've found my happy place....
awesome run with slater, toby, airey, paul, and todd. I really cannot believe this was the first time i have run out there. everything i could ever want. killer loop. pretty mellow pace but let it rip a bit. felt great. ended the run with the desire to run more, longer, and harder.... can't wait to get back out there...
4 PM
Cycling-Road (active recovery) 1:05:00 [3] 19.25 mi (17.8 mph) +525ft
got out the door for a quick. wanted more time today and always good after a long ride. legs felt better than they have all week.
Friday Aug 24, 2012 #
6 AM
CrossFit/Strength 45:00 [3]
WU: Filthy Five
WOD:
Filthy Fifty
for time
50 box jumps
50 jumping pull ups
50 KB swings #35
50 walking lunges
50 Knees to Elbow
50 Push press #45
50 back extensions
50 wall ball #20
50 burpees
50 Double unders (150 singles)
24:50
was a bit faster than i thought. didn't start blowing up until halfway through the wall balls. smashed during burpees. got through it.
WOD:
Filthy Fifty
for time
50 box jumps
50 jumping pull ups
50 KB swings #35
50 walking lunges
50 Knees to Elbow
50 Push press #45
50 back extensions
50 wall ball #20
50 burpees
50 Double unders (150 singles)
24:50
was a bit faster than i thought. didn't start blowing up until halfway through the wall balls. smashed during burpees. got through it.
7 AM
Running (Day 4) 33:40 [3] 4.35 mi (7:44 / mi) +121ft 7:32 / mi
shoes: Zoot Ultra Kane 3.0
day 4 of 30.
post crossfit shakeout. up the rail trail to leucadia blvd and back. paces are getting a bit quicker at times. progress.
post crossfit shakeout. up the rail trail to leucadia blvd and back. paces are getting a bit quicker at times. progress.
3 PM
Cycling-Road 2:10:00 [3] 38.6 mi (17.8 mph) +1726ft
solo spin in the afternoon. end of a long week. got some life changing news right before i headed out. it was in the "plan" but still rough to deal with it. jumped on my bike and dealt with it. moving in the right direction....
Thursday Aug 23, 2012 #
Note
slept:6.5
1030-5. woke up to a textl from my "doctor". was planning on riding, but CF workouts looks rad. bagging ride for another ay of CF and running.
Cycling-Road 1:37:00 [3] 27.4 mi (16.9 mph) +997ft
after killing an upgrade up in costa mesa got home in time to spin with Kurt. Rancho loop. nothing hard. just a recovery spin. always good times.
6 AM
CrossFit/Strength 45:00 [3] 1.5 mi (30:00 / mi) +250ft 25:55 / mi
shoes: Zoot Ultra Kalani 3.0
WU: Lookout run (500m w/ short,steep ~50ft climb), PVC stretching, DL practice w/ PVC
5-5-5 Max deadlift
10 x #45
8 x #95
6 x #135
3 x 5 x 5 #155
1 x #185
WOD
20-15-10-5
Deadlift #95
burpees
Lookout run
15:20
stoked i bagged riding for this one.... the plan is in full effect
5-5-5 Max deadlift
10 x #45
8 x #95
6 x #135
3 x 5 x 5 #155
1 x #185
WOD
20-15-10-5
Deadlift #95
burpees
Lookout run
15:20
stoked i bagged riding for this one.... the plan is in full effect
7 AM
Running (Day 3) 34:00 [3] 4.45 mi (7:38 / mi) +62ft 7:32 / mi
shoes: Zoot Ultra Kalani 3.0
day 3 of 30.
post crossfit jog one the cardiff trail from encinitas to cardiff and back. legs were all good. still no speed but i can feel my turnover getting better. I want to complete first 15 of 30 days of just running/jogging.... maybe some hill repeats but NOTHING fast.
looking forward to a new start more and more.....
with the running in CF that gives me 6 miles on the day.
post crossfit jog one the cardiff trail from encinitas to cardiff and back. legs were all good. still no speed but i can feel my turnover getting better. I want to complete first 15 of 30 days of just running/jogging.... maybe some hill repeats but NOTHING fast.
looking forward to a new start more and more.....
with the running in CF that gives me 6 miles on the day.
Wednesday Aug 22, 2012 #
Note
slept:7.5
930-5. zombie sleep. I was so tired yesterday.... felt good to crash. game on....
decided yesterday was the start on a 30 in 30 run block for me. time to get back on track. I ran twice so I already have one in the bank! All starting a nutrition mission, but those plans are still in the works.
decided yesterday was the start on a 30 in 30 run block for me. time to get back on track. I ran twice so I already have one in the bank! All starting a nutrition mission, but those plans are still in the works.
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
on it early before another fun day a Cisco.
WU:
800m run, 5 burpees, movement prep
2 rounds
8 pushups (form is spot on)
12 air squats
16 kettle bell swings.
WOD
21 Turkish get-ups. right arm #10
50 swings #35
21 Overhead squats. left arm #10
50 swings #35
21 Overhead squats. Right arm #10
50 swings #35
21 Turkish get-ups. left arm #10
15:55
they wanted us to keep weight light on TGU and OHS, perfect form. even with the light weight it was hard. stoked... love KB work.
WU:
800m run, 5 burpees, movement prep
2 rounds
8 pushups (form is spot on)
12 air squats
16 kettle bell swings.
WOD
21 Turkish get-ups. right arm #10
50 swings #35
21 Overhead squats. left arm #10
50 swings #35
21 Overhead squats. Right arm #10
50 swings #35
21 Turkish get-ups. left arm #10
15:55
they wanted us to keep weight light on TGU and OHS, perfect form. even with the light weight it was hard. stoked... love KB work.
5 PM
Running (Day 2) 53:30 [3] 6.8 mi (7:52 / mi) +614ft 7:15 / mi
shoes: Zoot Ultra Kane 3.0
day 2 of 30.
quick jog after work. a bit of different loop in the ranch. super mellow. gotta be smart and hold back... not easy right now. motivation all around me.
quick jog after work. a bit of different loop in the ranch. super mellow. gotta be smart and hold back... not easy right now. motivation all around me.
Tuesday Aug 21, 2012 #
5 AM
Running 50:00 [3] 6.2 mi (8:04 / mi) +250ft 7:46 / mi
shoes: Zoot Ultra Kalani 3.0
Sunrise shake out before heading to Cisco in irvine for some. Brain melting. Legs are feeling good.
No watch, no iPod.
No watch, no iPod.
5 PM
Running (trail time) 39:00 [3] 4.55 mi (8:34 / mi) +676ft 7:31 / mi
shoes: Hoka - Combo XT
fun run with SlaMo at El Morrow. Rad trails want to get out there some more. talking the whole time. this fall is going to be fun.
Monday Aug 20, 2012 #
Note
slept:6.0
11-5. again up late for no reason. home at 915. should have went to bed. this could be rough too but gonna try.
awesome day yesterday. run, surf, swim, lounge on the beach all day with friends. on the beach from 12-545.
another busy week on the work front. so looking at first couple of days as "rest". just gonna go by feel with the time i have.
awesome day yesterday. run, surf, swim, lounge on the beach all day with friends. on the beach from 12-545.
another busy week on the work front. so looking at first couple of days as "rest". just gonna go by feel with the time i have.
6 AM
CrossFit/Strength 45:00 [3]
partner warm up, pvc
Strength
Front Squat 5-3-2-2-1
10 x #45
5 x #65
3 x #95
2 x #115
2 x # 135
1 x #155
1 x #135 w/ 2 second pause at bottom.
felt strong.
21 15 9
Wall balls #20
Front Squat #75
Kettlebells #40
Box jumps 24"
9:55
solid start to the week.
Strength
Front Squat 5-3-2-2-1
10 x #45
5 x #65
3 x #95
2 x #115
2 x # 135
1 x #155
1 x #135 w/ 2 second pause at bottom.
felt strong.
21 15 9
Wall balls #20
Front Squat #75
Kettlebells #40
Box jumps 24"
9:55
solid start to the week.
5 PM
Cycling-Road (active recovery) 1:08:00 [3] 19.0 mi (16.8 mph) +568ft
super mellow spin with kurt down to del mar and back. just what i needed. reflecting on an awesome summer weekend.
Sunday Aug 19, 2012 #
Note
slept:8.25
good sleep. 11-715
9 AM
Running 1:57:00 [3] 13.4 mi (8:44 / mi) +2008ft 7:39 / mi
shoes: Brooks PureGrit - Red
Yes! After a good night sleep and head full of motivation headed to La Costa. I had a route in my head but had no idea about the distance it would be or how long it would take. it was hot and I took one bottle. perfect.
My initial plan was to just run 90 minutes but i felt great. my aerobic fitness if probably better than it's ever been. I'm fit... just gotta build up the running to deal with pounding....and GET FAST!
My initial plan was to just run 90 minutes but i felt great. my aerobic fitness if probably better than it's ever been. I'm fit... just gotta build up the running to deal with pounding....and GET FAST!
12 PM
Surfing 30:00 [3]
1 PM
Swimming (open water) 20:00 [3] 0.75 mi (26:40 / mi)
Saturday Aug 18, 2012 #
Note
slept:7.0
130-830.
super late night. cutover didn't end until midnight and then I had to drive from Aliso Viejo home. at least everything went awesome... but still a long night. woke up and felt like i was out drinking all night.
super late night. cutover didn't end until midnight and then I had to drive from Aliso Viejo home. at least everything went awesome... but still a long night. woke up and felt like i was out drinking all night.
9 AM
Cycling-Road 3:33:00 [3] 56.0 mi (15.8 mph) +5036ft
i kinda rolled out of the door without a plan and some moderate motivation. it was already hot and i just wanted to hit the beach. rallied for a solid loop. just an ok day on the bike. didn't feel great but not like shit either.
Avg Power: 207 W
Max Power: 621 W
Max Avg Power (20 min): 223 W
Normalized Power (NP): 226 W
Intensity Factor (IF): 0.903
Training Stress Score (TSS): 238.9
Avg Power: 207 W
Max Power: 621 W
Max Avg Power (20 min): 223 W
Normalized Power (NP): 226 W
Intensity Factor (IF): 0.903
Training Stress Score (TSS): 238.9
Friday Aug 17, 2012 #
Note
slept:6.0
11-5. ok.. i'm blowing it on the sleep front and I know better. work just has been nuts. need to refine schedule a bit and not stay up late. no reason to stay up just have been.
big morning on tap and then a cutover this afternoon/evening up in Aliso Viejo.... grinding.
big morning on tap and then a cutover this afternoon/evening up in Aliso Viejo.... grinding.
6 AM
CrossFit/Strength 45:00 [3] 2.25 mi (20:00 / mi)
shoes: Zoot Ultra Kane 3.0
WU:
400m jog, 7 burpees, stretching
WOD:
Murph
1 mile run
100 Pull-ups
200 Push-up's
300 Squats
1 mile run
did as 20 rounds of 5-10-15
39:10 (30 seconds faster than 3 weeks ago)
would have been much faster but pull up bars are only 3 weeks old and slippery. only thing stopping was having to do pull ups slow and trying to find something to wipe down bar. Miles were around ~6:30 and didn't feel like i was really pushing too hard.
400m jog, 7 burpees, stretching
WOD:
Murph
1 mile run
100 Pull-ups
200 Push-up's
300 Squats
1 mile run
did as 20 rounds of 5-10-15
39:10 (30 seconds faster than 3 weeks ago)
would have been much faster but pull up bars are only 3 weeks old and slippery. only thing stopping was having to do pull ups slow and trying to find something to wipe down bar. Miles were around ~6:30 and didn't feel like i was really pushing too hard.
7 AM
Running 34:30 [3] 4.45 mi (7:45 / mi) +85ft 7:37 / mi
shoes: Zoot Ultra Kane 3.0
right after crossfit. from truck through downtown encinitas and then down to cardiff on the rail trail and back. felt pretty damn good. every run is feeling better.
9 AM
Cycling-Road 1:38:00 [3] 27.5 mi (16.8 mph) +879ft
gotta a text from trevor after crossfit and he wanted to spin. perfect! came home, ate, and then cruised to starbucks for a drink. rolled the fairbanks loop. weather is insane and good catching up with trev. been to long....
Thursday Aug 16, 2012 #
6 AM
CrossFit/Strength 45:00 [3]
slept:6.5 shoes: Brooks PureConnect
Warm-up: stretching, dynamic moves
AMRAP 7 minutes
Max burpees = 75
- super strict form, full on push ups, thighs not allowed to touch the ground.
then
1 rep. max Deadlift - didn't max b/c i was working with a new guy
10 x #65
8 x #85
6 x #95
4 x #115
3 x #135 - easy
WOD
AMRAP 15 minutes
9 Deadlift's #95
12 Hand release push-ups
15 box jumps
8 rounds + 9 Dl's + 8 push ups
AMRAP 7 minutes
Max burpees = 75
- super strict form, full on push ups, thighs not allowed to touch the ground.
then
1 rep. max Deadlift - didn't max b/c i was working with a new guy
10 x #65
8 x #85
6 x #95
4 x #115
3 x #135 - easy
WOD
AMRAP 15 minutes
9 Deadlift's #95
12 Hand release push-ups
15 box jumps
8 rounds + 9 Dl's + 8 push ups
4 PM
Cycling-Road (hill repeats) 1:49:00 [3] 30.0 mi (16.5 mph) +2205ft
after getting back from the OC and some more calls i bolted out the door to ride on some new tires. I headed for TP for some hill repeats. just wanted to check the box for the week. not super motivated. a lot on my mind... work, life, etc.... and i can't stop thinking about running. my racing/training ADD is in full effect right now.
was planning on 4 rounds of in and outs but after 2nd inside climb got a work calling and it wad news. but wouldn't know for sure for 10+ more minutes. so i hit the outside one more time and then got called into save the day.
tt'd home and then hit the road. i did save the day... it seriously took me 15 minutes to do the work two toolbags were trying to do for 2 days. i was pretty bummed. super late to dinne with friends... but salvages a good night.
Avg Power: 212 W
Max Power: 714 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 0.952
Training Stress Score (TSS): 124.0
was planning on 4 rounds of in and outs but after 2nd inside climb got a work calling and it wad news. but wouldn't know for sure for 10+ more minutes. so i hit the outside one more time and then got called into save the day.
tt'd home and then hit the road. i did save the day... it seriously took me 15 minutes to do the work two toolbags were trying to do for 2 days. i was pretty bummed. super late to dinne with friends... but salvages a good night.
Avg Power: 212 W
Max Power: 714 W
Max Avg Power (20 min): 192 W
Normalized Power (NP): 238 W
Intensity Factor (IF): 0.952
Training Stress Score (TSS): 124.0
Wednesday Aug 15, 2012 #
Note
slept:8.0
10-6. Finally! still not epic sleep but better. need a big sleep and a lot of rest. kind of overwhelmed with stress right now. looking forward to another weekend at home and some R & R.
7 AM
Running (hill repeats) 1:13:00 [3] 9.0 mi (8:07 / mi) +1200ft 7:12 / mi
shoes: Zoot Ultra Kalani 3.0
i'm back. the spring in my step that I haven't felt in a very long time is back. so stoked. got out the door after an early call and busy day ahead. ran a hilly loop in the ranch and did some repeats on the biggest climbs.
2 x Saxony to Quail Gardens climb (arch to pole)
2 x Garden view climb (pole to sign)
Garmin was dead so I will get more of baseline next time i do this run. rough plan is to do this run once a week and add and extra repeat on each climb. goals are good.
2 x Saxony to Quail Gardens climb (arch to pole)
2 x Garden view climb (pole to sign)
Garmin was dead so I will get more of baseline next time i do this run. rough plan is to do this run once a week and add and extra repeat on each climb. goals are good.
4 PM
Cycling-Road (stress relief) 1:32:00 [3] 25.7 mi (16.8 mph) +1499ft
mellow spin after work. needed to get out of the house. an hour in a got a flat and because i have been riding the deep dish my tubes didn't have long enough valve stems. rode a mile or so on the flat to bike shop. bought tubes and co2 and then headed home. awesome sunset on the way home.....
Tuesday Aug 14, 2012 #
Note
slept:6.5
1045-515. what the F am I doing. I need to make sleep a priority again. late night. a lot going on... again..... but an end in sight.
6 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
another smasher... good one.... needed it.
WU:
stretching, 400m run, agility drills
Plank hold
4 minutes
one minute rest
3 minutes
one minute rest
2 minutes
one minute rest
1 minute
WOD:
3 rounds
40 KB #35
30 Squats
20 K2E
10 Burpees
800m. run
23:25
WU:
stretching, 400m run, agility drills
Plank hold
4 minutes
one minute rest
3 minutes
one minute rest
2 minutes
one minute rest
1 minute
WOD:
3 rounds
40 KB #35
30 Squats
20 K2E
10 Burpees
800m. run
23:25
4 PM
Cycling-Road 1:36:00 [3] 28.0 mi (17.5 mph) +961ft
rancho/fairbanks loop with brad. good times. soaking up the sunshine. can't stop thinking about running!
Monday Aug 13, 2012 #
Note
slept:7.0
lets get this week going a lot on tap. good times....
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
good morning. a bit sluggish today but still solid work. sweating buckets. another hot one on tap! i love it!
Strength:
5-3-2-2-1 max Push Press - just went to #95
WOD:
AMRAP 20 minutes
30 box jumps 24"
20 Push Press #65
30 Pull-up (used thin band)
5 rounds
Strength:
5-3-2-2-1 max Push Press - just went to #95
WOD:
AMRAP 20 minutes
30 box jumps 24"
20 Push Press #65
30 Pull-up (used thin band)
5 rounds
1 PM
Cycling-Road 2:31:00 [3] 41.55 mi (16.5 mph) +1879ft
good times. sprinters loop (paradise loop) with slater. stoked to pass on the DA to him. rocket ship!
just spinning out the legs. mellow and kind of tired..... vacations over!
just spinning out the legs. mellow and kind of tired..... vacations over!
Sunday Aug 12, 2012 #
Note
slept:6.5
1-730.
awesome saturday. right after ride rode my cruiser down to wholefoods and to cardiff to hang out on the beach with KM and Matt. then back up on the beach to in encinitas. lounged on the beach until 630. RELAXING! then dinner, then a couple of beers before riding home late.
one of the best days i have had in long, long time. getting on the right track.
awesome saturday. right after ride rode my cruiser down to wholefoods and to cardiff to hang out on the beach with KM and Matt. then back up on the beach to in encinitas. lounged on the beach until 630. RELAXING! then dinner, then a couple of beers before riding home late.
one of the best days i have had in long, long time. getting on the right track.
8 AM
Running 1:06:00 [3] 8.15 mi (8:06 / mi) +764ft 7:26 / mi
shoes: Zoot Ultra Kane 3.0
no rush getting out the door. mellow morning. been craving a run in san elijo lagoon. ran my favorite loop. not too quick but loved every minute. really wanted to run more. soon!
12 PM
Cycling-Road 1:12:00 [3] 19.1 mi (15.9 mph) +623ft
after some food at home rolled down to cafe ipe for a iced americano. just hung out and relaxed a bit, more good thinking, soaking in the sunshine. then rolled down to del mar and back before hitting the beach!
legs were feeling pretty damn good!
legs were feeling pretty damn good!
Saturday Aug 11, 2012 #
Note
slept:7.5
1030-6. mellow night at home. #earlytobedearlytoshred
7 AM
Cycling-Road 4:35:00 [3] 80.6 mi (17.6 mph) +5561ft
awesome ride with keith & anna. hot from the start... loving this weather!
Wholford loop. some good hard efforts with Keith out del dios, up wohlford, circle R, and 395. legs really open wide.
Avg Power: 204 W
Max Power: 845 W
Max Avg Power (20 min): 262 W
Normalized Power (NP): 234 W
Intensity Factor (IF): 0.938
Training Stress Score (TSS): 336.4
KJ: 2,826
Wholford loop. some good hard efforts with Keith out del dios, up wohlford, circle R, and 395. legs really open wide.
Avg Power: 204 W
Max Power: 845 W
Max Avg Power (20 min): 262 W
Normalized Power (NP): 234 W
Intensity Factor (IF): 0.938
Training Stress Score (TSS): 336.4
KJ: 2,826
Friday Aug 10, 2012 #
Note
slept:5.5
330-9. yeah... that happened.
10 AM
Cycling-Road 2:17:00 [3] 38.9 mi (17.0 mph) +1762ft
mellow fairbanks spin with KL. Coffee stop and then some time on my own. pretty good legs. probably good to not hit CF. clear thinking.
Thursday Aug 9, 2012 #
Note
slept:7.0
decent sleep... hot... woke up sweating....
tired and kind of beat up this morning. was going back and forth whether to go to CF or just ride. decided to rally for CF... glad i did. felt WAY better after.
tired and kind of beat up this morning. was going back and forth whether to go to CF or just ride. decided to rally for CF... glad i did. felt WAY better after.
Cycling-Road 2:49:00 [3] 50.65 mi (18.0 mph) +2618ft
mellow solo ride. down to ucsd and then out to the 56 bike path and home through RSF then coast.
Avg Power: 186 W
Max Power: 742 W
Max Avg Power (20 min): 184 W
Normalized Power (NP): 203 W
Intensity Factor (IF): 0.811
Training Stress Score (TSS): 154.7
Avg Power: 186 W
Max Power: 742 W
Max Avg Power (20 min): 184 W
Normalized Power (NP): 203 W
Intensity Factor (IF): 0.811
Training Stress Score (TSS): 154.7
6 AM
CrossFit/Strength 45:00 [3]
WU:
PVC/Yoga stretching.
strength:
3-3-3 Back Squat
7 x #45
6 x #75
5 x # 135
3 x #155
3 x #175 (pretty easy)
WOD:
20 min. AMRAP
10 back squat #95
10 ring push ups
10 C2B (chest to bar pull ups) w/ band
50m. bearcrawl
7 rounds
PVC/Yoga stretching.
strength:
3-3-3 Back Squat
7 x #45
6 x #75
5 x # 135
3 x #155
3 x #175 (pretty easy)
WOD:
20 min. AMRAP
10 back squat #95
10 ring push ups
10 C2B (chest to bar pull ups) w/ band
50m. bearcrawl
7 rounds
Wednesday Aug 8, 2012 #
Note
slept:7.0
shitty sleep. not in a good mood waking up.... back to the OC for work. good at the office but super busy. just in a crap mood all day.
7 AM
Running 1:02:00 [3] 7.7 mi (8:03 / mi) +610ft 7:29 / mi
shoes: Zoot Ultra Kane 3.0
nice hour run in the ranch. longest I have run so far and felt good. no sensation in knee. legs pretty jacked from yesterday but even running on tired legs right now is awesome.... pain free. been to long.
Tuesday Aug 7, 2012 #
Note
slept:6.5
1030-5. this needs to stop. up late doing some work but didn't have to be and then wide awake at 5....
6 AM
CrossFit/Strength 45:00 [3] 2.0 mi (22:30 / mi)
shoes: Zoot Ultra Kane 3.0
feeling awesome.....
WU:
.75 mile run
yoga stretching
7 min AMRAP
6 partner wall balls
9 abmat situps
12 box step ups
WOD:
Kelly 5 rounds
Run 400m.
30 box jumps 24"
30 wall balls #20
21:58 - fastest time ever in the gym... we'll see if it holds up.
smashed this one. all the box jumps and wall balls were unbroken. noticeable fitness gains over past couple of months when i started. no shin pain. running well. sweating buckets.
WU:
.75 mile run
yoga stretching
7 min AMRAP
6 partner wall balls
9 abmat situps
12 box step ups
WOD:
Kelly 5 rounds
Run 400m.
30 box jumps 24"
30 wall balls #20
21:58 - fastest time ever in the gym... we'll see if it holds up.
smashed this one. all the box jumps and wall balls were unbroken. noticeable fitness gains over past couple of months when i started. no shin pain. running well. sweating buckets.
2 PM
Cycling-Road (hill repeats) 3:20:00 [3] 49.7 mi (14.9 mph) +6313ft
headed out for San Elijo in the head of the day with Keith for some climbing.
4 Rounds:
San Elijo climb. Big gear. alternating standing/seated at stop lights
Twin oaks (short - from first stop light) small ring lternating standing/seated at bike lane sides.
good efforts... kind of bonky on 3rd round. glad i brought food... pretty hot too... more sweating...
Avg Power: 219 W
Max Power: 739 W
Max Avg Power (20 min): 240 W
Normalized Power (NP): 240 W
Intensity Factor (IF): 0.959
Training Stress Score (TSS): 234.5
KJ: 2024
4 Rounds:
San Elijo climb. Big gear. alternating standing/seated at stop lights
Twin oaks (short - from first stop light) small ring lternating standing/seated at bike lane sides.
good efforts... kind of bonky on 3rd round. glad i brought food... pretty hot too... more sweating...
Avg Power: 219 W
Max Power: 739 W
Max Avg Power (20 min): 240 W
Normalized Power (NP): 240 W
Intensity Factor (IF): 0.959
Training Stress Score (TSS): 234.5
KJ: 2024
Monday Aug 6, 2012 #
Note
slept:6.0
out late last night... not really a good idea. not enough sleep before hitting CF abnd heading north to work.
5 AM
Running (run of shame) 15 [3] 1.75 mi (9 / mi) +30ft 8 / mi
run to crossfit and pick up my truck... nothing like going BIG on a sunday night.
6 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
warm up
1 mile jog
dynamic stretching
Tabata pushups
WOD:
18 Min on the min
10 Jumping air squats
8, 2-count mountain climbers
6 Abmat Situps
1 mile jog
dynamic stretching
Tabata pushups
WOD:
18 Min on the min
10 Jumping air squats
8, 2-count mountain climbers
6 Abmat Situps
4 PM
Cycling-Road (active recovery) 1:37:00 [3] 27.6 mi (17.1 mph) +896ft
killed it work-wise up in aliso viejo today. love when everything works the first time! home into time to spin with KL. super mellow, awesome summer spin. rancho loop. just getting the junk out and getting more worldly from KL.
I love summer....
I love summer....
Sunday Aug 5, 2012 #
8 AM
Running (sunday shake out) 50:00 [3] 6.1 mi (8:12 / mi) +570ft 7:32 / mi
shoes: Zoot Ultra Kane 3.0
mellow sunday morning run. ran my hilly 6 mile loop in the ranch. wanted to run longer, felt good, but slow. no pushing it. gonna be smart.
11 AM
Cycling-Road 4:15:00 [3] 70.4 mi (16.6 mph) +4446ft
kind of a shitshow.....
rolled down to cafe ipe for a coffee then headed for wholford. hot and awesome out east. decent legs all things considered. made it to gas station to refill in the Valley Center and noticed my rear tire was done. Tube was starting to show in multiple locations.
found a bike shop 7 miles and started the descent back to escondido. 5 miles later my rear tire exploded. had to walk 2 miles to shop. fixed it and rode home. not stoked....
lesson learned.
rolled down to cafe ipe for a coffee then headed for wholford. hot and awesome out east. decent legs all things considered. made it to gas station to refill in the Valley Center and noticed my rear tire was done. Tube was starting to show in multiple locations.
found a bike shop 7 miles and started the descent back to escondido. 5 miles later my rear tire exploded. had to walk 2 miles to shop. fixed it and rode home. not stoked....
lesson learned.
Saturday Aug 4, 2012 #
Event: Tour de Big Bear
7 AM
Cycling-Road 6:26:00 [3] 107.25 mi (16.7 mph) +7743ft
slept:7.5
another long day on the bike. mellow miles. building the barn. holding back.
http://app.strava.com/activities/16541435
rolled out with Keith & some ladies. they dropped off after a couple of hours and we rolled on. with keith I hit sleeping indian, SLR, Couser, W lilac, Circle R, 395, twin oaks, double peak and then rolled with him back to his house. Big ring'd a lot of the climbs. I was still feeling good so i rolled down to TP and hit the inside and outside one time each. was tempted to do more but saving myself a bit. want to back it up tomorrow. rolled north to cafe ipe for an iced americano before heading home. good day on the bike. never tired or hungry.
Avg Power: 193 W
Max Power: 701 W
Max Avg Power (20 min): 232 W
Normalized Power (NP): 219 W
Intensity Factor (IF): 0.877
Training Stress Score (TSS): 400.9
KJ: 3,669
http://app.strava.com/activities/16541435
rolled out with Keith & some ladies. they dropped off after a couple of hours and we rolled on. with keith I hit sleeping indian, SLR, Couser, W lilac, Circle R, 395, twin oaks, double peak and then rolled with him back to his house. Big ring'd a lot of the climbs. I was still feeling good so i rolled down to TP and hit the inside and outside one time each. was tempted to do more but saving myself a bit. want to back it up tomorrow. rolled north to cafe ipe for an iced americano before heading home. good day on the bike. never tired or hungry.
Avg Power: 193 W
Max Power: 701 W
Max Avg Power (20 min): 232 W
Normalized Power (NP): 219 W
Intensity Factor (IF): 0.877
Training Stress Score (TSS): 400.9
KJ: 3,669
Friday Aug 3, 2012 #
Note
slept:7.0
bad james. didn't really stick to the lean and mean plan yesterday. National IPA day. met the boys at Union for some beers and then dinner at lumberyard. could of been worse.
no big bear this weekend. lame. my place to stay fell through. and no way I am going to get up at 3am, drive 2+ hours, ride 5+ hours, and then drive 2 more hours. So it's be a weekend of flogging myself at home.
I have some good ideas......
up early for CF and then up to brea to work for the day... i probably won't hit any traffic on the way home....
no big bear this weekend. lame. my place to stay fell through. and no way I am going to get up at 3am, drive 2+ hours, ride 5+ hours, and then drive 2 more hours. So it's be a weekend of flogging myself at home.
I have some good ideas......
up early for CF and then up to brea to work for the day... i probably won't hit any traffic on the way home....
6 AM
CrossFit/Strength 45:00 [3] 2.0 mi (22:30 / mi)
shoes: Zoot Ultra Kane 3.0
quick warm up and then an ass kicker....
WOD:
1 mile run
immediately into
7 rounds
7 HSPU
7 Thruster #65
7 K2E
7 Deadlift #65
7 burpees
7 KB's #40
7 pull ups
1 mile run
37:30
smashed.com
WOD:
1 mile run
immediately into
7 rounds
7 HSPU
7 Thruster #65
7 K2E
7 Deadlift #65
7 burpees
7 KB's #40
7 pull ups
1 mile run
37:30
smashed.com
4 PM
Cycling-Road 1:59:00 [3] 31.0 mi (15.6 mph) +1581ft
got home from brea in time to hit the road with KL. super mellow down to UCSD and back with a stop at Velo Hangar. Good ending to the week and lead into the weekend.... thinking about smashing myself. why not?
Thursday Aug 2, 2012 #
Note
slept:7.0
up a bit late working open my work day. tried to not eat after dinner but cracked... should of just went to bed. not bad though. just some nuts & turkey.
big morning.... unplanned!
big morning.... unplanned!
6 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Zoot Ultra Kane 3.0
warm up -
400m run
yoga stretching
C & J work
tabata (8 x 20 sec ON, 10 sec OFF for each exercise.
sit up's
plank
flutter kicks
WOD
3 rounds
400m run
12 clean and jerks #65
8:30
coach asked me today if i wanted to go up in weigh, but I declined. I know i can lift more but that's not my goal right now, maybe this fall i will start stacking up the weights. Right now I want it to be challenging, perfect form, and METCON focused.
400m run
yoga stretching
C & J work
tabata (8 x 20 sec ON, 10 sec OFF for each exercise.
sit up's
plank
flutter kicks
WOD
3 rounds
400m run
12 clean and jerks #65
8:30
coach asked me today if i wanted to go up in weigh, but I declined. I know i can lift more but that's not my goal right now, maybe this fall i will start stacking up the weights. Right now I want it to be challenging, perfect form, and METCON focused.
7 AM
Running 31:50 [3] 4.0 mi (7:58 / mi) +167ft 7:39 / mi
shoes: Zoot Ultra Kane 3.0
right after crossfit. quick loop down to cardiff and back. still feeling good. no pain. baby steps.
9 AM
Cycling-Road 2:10:00 [3] 36.1 mi (16.7 mph) +1424ft
got a text from KL right as i got home from crossfit/run. My plan was to ride later but my morning was wide open and company is always good on an ez spin.
so i slammed a shake and got dressed to roll. mellow spin, nice weather, stoked to get it done.
big morning!
Avg Power: 163 W
Max Power: 533 W
Max Avg Power (20 min): 181 W
Normalized Power (NP): 184 W
Intensity Factor (IF): 0.736
Training Stress Score (TSS): 98.8
so i slammed a shake and got dressed to roll. mellow spin, nice weather, stoked to get it done.
big morning!
Avg Power: 163 W
Max Power: 533 W
Max Avg Power (20 min): 181 W
Normalized Power (NP): 184 W
Intensity Factor (IF): 0.736
Training Stress Score (TSS): 98.8
Wednesday Aug 1, 2012 #
Note
slept:8.5
today is a new day.
yesterday was pretty frustrating. life & work-wise. when it rains it pours... but i still was able to get out and ride my bike. could be worse! probably a good thing I didn't race. i was tired. didn't feel awesome when i rode. went to bed early 915 and turned off alarm to skip masters. good call. good sleep.
officially in build to EC. looking forward to it and having a plan... not a strict plan but plan nonetheless. need to become a climber again... and that means dropping some lb's I think. i have definitely put on quite a bit of muscle which I feel was much needed after a year of IM training... also some fat too... a good thing. too lean for too long.... i am 145 now, raced at 137ish last year. I think 140 will be a happy medium. i know what to do.
training:
crossfit 3-4 days per week
ride a lot, aerobic for next couple of weeks, climb fest!
rehab running. short, ez, frequent
swim when i can no focus. good for the body.
2 times a week core & myrtl at home
yesterday was pretty frustrating. life & work-wise. when it rains it pours... but i still was able to get out and ride my bike. could be worse! probably a good thing I didn't race. i was tired. didn't feel awesome when i rode. went to bed early 915 and turned off alarm to skip masters. good call. good sleep.
officially in build to EC. looking forward to it and having a plan... not a strict plan but plan nonetheless. need to become a climber again... and that means dropping some lb's I think. i have definitely put on quite a bit of muscle which I feel was much needed after a year of IM training... also some fat too... a good thing. too lean for too long.... i am 145 now, raced at 137ish last year. I think 140 will be a happy medium. i know what to do.
training:
crossfit 3-4 days per week
ride a lot, aerobic for next couple of weeks, climb fest!
rehab running. short, ez, frequent
swim when i can no focus. good for the body.
2 times a week core & myrtl at home
7 AM
Swimming 40:00 [3] 1.42 mi (28:10 / mi)
solo sesh at the Y.
2500 scy
500 swim
10 x 150 (50 kick/50 swim)
500 pull w/ paddles
2500 scy
500 swim
10 x 150 (50 kick/50 swim)
500 pull w/ paddles
11 AM
Cycling-Road 4:14:00 [3] 70.25 mi (16.6 mph) +6542ft
pretty stoked on this ride. the morning was filled with calls and planning. missed the group ride so headed out solo. had a pretty good breakfast of power oats (egg whites, oats, nuts) and coffee before.
good hilly loop from the house. most of the climbing, except for the really steep stuff, was done in the big ring. focusing on strength and keeping the intensity down.
http://app.strava.com/activities/15977061
ride nutrition:
3 bottles - 2 x Nuun, 1 x diet coke
1 Clif Z Rice Bar (110 cals)
that's it. didn't feel like i needed any more.
Avg Power: 212 W
Max Power: 548 W
Max Avg Power (20 min): 254 W
Normalized Power (NP): 230 W
Intensity Factor (IF): 0.922
Training Stress Score (TSS): 301.5
good hilly loop from the house. most of the climbing, except for the really steep stuff, was done in the big ring. focusing on strength and keeping the intensity down.
http://app.strava.com/activities/15977061
ride nutrition:
3 bottles - 2 x Nuun, 1 x diet coke
1 Clif Z Rice Bar (110 cals)
that's it. didn't feel like i needed any more.
Avg Power: 212 W
Max Power: 548 W
Max Avg Power (20 min): 254 W
Normalized Power (NP): 230 W
Intensity Factor (IF): 0.922
Training Stress Score (TSS): 301.5