Training Log Archive: Grandpa JamesonIn the 31 days ending Jul 31, 2014:
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Thursday Jul 31, 2014 #
Note
slept:8.0
solid 8 hours. deep sleep. got up feeling pretty wrecked from yesterday's session at NaKoa.... getting my $$$ worth!
6 AM
Running 1:13:00 [3] 7.6 mi (9:36 / mi) +992ft 8:33 / mi
shoes: Hoka Huaka
met cam at questhaven park in san elijo and he showed my one of his hidden loops. fun trails and super mellow effort felt good and nice to go ez after yesterday.
12 PM
Strength/Core 30:00 [3]
truestretch
band stretching and mobility
myrtl
stretching on pb
3 x on pb w. #14 mb
20 sit ups
20 trunk twists
20 around the worlds
band stretching and mobility
myrtl
stretching on pb
3 x on pb w. #14 mb
20 sit ups
20 trunk twists
20 around the worlds
Dry Sauna 10:00 [3]
lax ball on lower legs and feet
6 PM
Running 37:00 [3] 4.4 mi (8:25 / mi) +394ft 7:45 / mi
shoes: Hoka Conquest
easy hood lap with maggie and ruby. getting the hang of running slower... and it feels good!
Wednesday Jul 30, 2014 #
Note
slept:7.5
zombie sleep. didn't move or wake up.
6 AM
Cycling-MTB 1:59:00 [3] 20.7 mi (10.4 mph) +2762ft
solid climb out at la costa. climbed horned lizard, denning rd, and whiptail. getting better rolling through the techy rock gardens... always been able to ride them just getting faster through them. stoked with all the time on the mtb recently.
12 PM
Strength/Core 1:00:00 [3]
beat down...
dynamic warm up
hurdle drills (hops, skips, shuffle)
3x
drop lunge to broad jump pull rob with band around waste - 10 yards
3 x all out 10 yard sprint starts
gassers in the parking lot
3x
100 yard gasser
25" rest
100 yard gasser
90" rest
4x
8 (ea leg) x elevated single leg split squat #30
8 x poormans (hamstring curl)
foam rolling and softball on calves
dynamic warm up
hurdle drills (hops, skips, shuffle)
3x
drop lunge to broad jump pull rob with band around waste - 10 yards
3 x all out 10 yard sprint starts
gassers in the parking lot
3x
100 yard gasser
25" rest
100 yard gasser
90" rest
4x
8 (ea leg) x elevated single leg split squat #30
8 x poormans (hamstring curl)
foam rolling and softball on calves
Tuesday Jul 29, 2014 #
Note
slept:8.0
a bit of restless sleep from 2-4.
6 AM
Running 1:18:00 [3] 10.0 mi (7:48 / mi) +1020ft 7:07 / mi
shoes: Hoka Huaka
torrey pines with maggie. awesome to get on it early out there and have it pretty much to ourselves.
standard out and back: park at roberto's climb the road, run guy flemming clockwise, run up to bathroom down the beach trail to beach, run up from the beach on the broken hill trail to the road, run south to the torrey pines lodge and flip it.
I went for it a bit on the climb up broken hill to the road. i wanted to see if i could get near any of the CR's for the segments and I did. I'd like to go back and chase some of them down. gonna keep any hard running uphill to minimize thrashing.
http://app.strava.com/activities/172511439/overvie...
standard out and back: park at roberto's climb the road, run guy flemming clockwise, run up to bathroom down the beach trail to beach, run up from the beach on the broken hill trail to the road, run south to the torrey pines lodge and flip it.
I went for it a bit on the climb up broken hill to the road. i wanted to see if i could get near any of the CR's for the segments and I did. I'd like to go back and chase some of them down. gonna keep any hard running uphill to minimize thrashing.
http://app.strava.com/activities/172511439/overvie...
12 PM
Swimming 30:00 [3] 1.14 mi (26:19 / mi)
nooner.... 2000 scy
500 swim
500 kick
500 pull w/ paddles
5 x 100 (25 kick underwater, 25 swim, 25 back, 25 swim)
felt good to get in the water. been a while.
500 swim
500 kick
500 pull w/ paddles
5 x 100 (25 kick underwater, 25 swim, 25 back, 25 swim)
felt good to get in the water. been a while.
6 PM
Yoga (core power) 1:00:00 [3]
hotter than it's been in a while. tons of sweat. good.
Monday Jul 28, 2014 #
Note
slept:9.0 (rest day)
last week was about a perfect week of training for me right now and the kind of week i'm going to try to keep rolling.
MRI today on hand.
MRI today on hand.
12 PM
Strength/Core 35:00 [3]
stretching
2 x 30 hanging knee raises
band stretching & mobility
myrtl
2 x 150 core moves on ball
foam roller
truestretch
2 x 30 hanging knee raises
band stretching & mobility
myrtl
2 x 150 core moves on ball
foam roller
truestretch
Dry Sauna 10:00 [3]
lax ball on feet and lower legs
Sunday Jul 27, 2014 #
Note
slept:8.5
sushi & ice cream
8 AM
Running 37:00 [3] 4.4 mi (8:25 / mi) +427ft 7:42 / mi
shoes: Hoka Conquest
easy sunday jog with maggie and ruby. legs felt good and body is solid right now.
9 AM
Cycling-MTB 2:20:00 [3] 27.2 mi (11.7 mph) +2260ft
after the run we headed for hodges. wasn't sure how'd I feel on the bike but i felt awesome. cruising around hodges and riding hard at times. tons of energy and felt strong.
Saturday Jul 26, 2014 #
Note
slept:9.0
good times at beachside and filiberto's for dinner!
9 AM
Running 3:14:00 [3] 21.0 mi (9:14 / mi) +3962ft 7:50 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
scorcher. didn't rush getting out the door and played with the pup over at the fields for quite a while. hot by the time we started.
parked at albertson's in san elijo and ran a good 2 hour loop at la costa. slow, steady pace the whole time. didn't push the pace climbing or descending. felt good.
got back to the car. refilled and started the 1500+ foot climb up to double peak. more slow and steady and felt better and better on the climb. sweating buckets. solid day and not too smashed afterwards.
parked at albertson's in san elijo and ran a good 2 hour loop at la costa. slow, steady pace the whole time. didn't push the pace climbing or descending. felt good.
got back to the car. refilled and started the 1500+ foot climb up to double peak. more slow and steady and felt better and better on the climb. sweating buckets. solid day and not too smashed afterwards.
Friday Jul 25, 2014 #
Note
slept:8.0
6 AM
Cycling-Road 1:18:00 [3] 22.0 mi (16.9 mph) +758ft
mellow spin on the coast. tired legs.
i decided to get out on the road bike and just deal with my hand. not horrible but not awesome. hand started to go go numb/tingle about 45 minutes in which doesn't happen on mtb. i think i need to stick with mtb or trainer until i get rid of this "thing".
i decided to get out on the road bike and just deal with my hand. not horrible but not awesome. hand started to go go numb/tingle about 45 minutes in which doesn't happen on mtb. i think i need to stick with mtb or trainer until i get rid of this "thing".
12 PM
Strength/Core 35:00 [3]
rallied for this one and feel way better after.
truestretch
10 x squat, good mornings, DL, cleans, thrusters #45
3x
10 x thrusters #65
10 x SL DL/Row #25 (ea side)
15 x kbs #40
2x
10 x pull ups
5 x TGU #20 (ea side) increased weight from #15 i've been doing... felt it
20 x sit ups on ball w/ #18 med ball
20 x trunk twists on ball w/ #18 med ball
hand is pretty much non issue in the gym. i can change grip so it nothing hits the "thing" in my hand. hoping i can get it drained or removed ASAP.
truestretch
10 x squat, good mornings, DL, cleans, thrusters #45
3x
10 x thrusters #65
10 x SL DL/Row #25 (ea side)
15 x kbs #40
2x
10 x pull ups
5 x TGU #20 (ea side) increased weight from #15 i've been doing... felt it
20 x sit ups on ball w/ #18 med ball
20 x trunk twists on ball w/ #18 med ball
hand is pretty much non issue in the gym. i can change grip so it nothing hits the "thing" in my hand. hoping i can get it drained or removed ASAP.
Dry Sauna 10:00 [3]
lax ball on feet and lower legs
Thursday Jul 24, 2014 #
Note
slept:8.0
yesterday's workout worked me. i was starving and tired all afternoon and last night.... but luckily not really sore today. Dr. appt at 8. can't wait to figure what's going on with my hand. hopefully I will just need some kind of brace/splint.
update.
saw a hand specialist at core orthopedic and got a bunch of xrays. no broken bones... stoked. he thinks i may have cyst in my hand (can totally feel it in palm of hand. i thought it was bone). MRI next monday and if a cyst i'll have to get it removed. stoked that i won't have to have a cast.
update.
saw a hand specialist at core orthopedic and got a bunch of xrays. no broken bones... stoked. he thinks i may have cyst in my hand (can totally feel it in palm of hand. i thought it was bone). MRI next monday and if a cyst i'll have to get it removed. stoked that i won't have to have a cast.
6 AM
Running (Hills) 1:05:00 [3] 8.2 mi (7:56 / mi) +1006ft 7:06 / mi
shoes: Hoka Huaka
solid run. did my hill circuit/loop on the hood trails and just cruised... nothing crazy. after the climbing and on the way home I did 10 by 30" hard/30" ez. 6:17 pace for those 10 minutes. kind of shocked by that. all systems go.
first run in the huakas. great shoe way less bulky, super light and grippy.
first run in the huakas. great shoe way less bulky, super light and grippy.
C • hoka 2
12 PM
Strength/Core 35:00 [3]
truestretch and stretching over ball
2 x 100 sit ups on ball
band stretching & ankle mobility
2x
3 min plank
1 min flutter kicks
1 min superman flutter kicks
foam roller & more stretching
2 x 100 sit ups on ball
band stretching & ankle mobility
2x
3 min plank
1 min flutter kicks
1 min superman flutter kicks
foam roller & more stretching
5 PM
Body Work (massage) 1 [3]
killer massage from shari. need these more often.
Wednesday Jul 23, 2014 #
Note
slept:7.5
appt at core ortho on thursday morning to get my hand checked out.
6 AM
Cycling-MTB 1:54:00 [3] 20.2 mi (10.6 mph) +2802ft
la costa loops. legs felt good and think I am close to recovered from the weekend. yoga helped last night for sure. mtb does not cause too much pain in hand... road bike is way worse.
maybe be my last mtb ride for a while depending on what happens at doc tomorrow. thinking they put me in a cast.
maybe be my last mtb ride for a while depending on what happens at doc tomorrow. thinking they put me in a cast.
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
I'm F'n smashed after this one..... just what I signed up for and wanted.
dyamic warm up
dot agility drill sequences
3x
5 x SL lateral box jump (ea leg) 12"
3 x Drop lunge jump (ea leg)
10 x Rev MB throws
4x
100ft Lateral rope pull (ea side)
150m on skiERG
Versa 60" (206,207,217,225 ft) gym record is 286 ft in 60" by a professional rugby player. that thing jacks up my hr... probably into the 190's. highest it's been in a very, very long time. i thought i was going to pass out after the last round.
4x
15 x pikes on ball
10 x hip ext on ball
10 x hamstring curl on ball
dyamic warm up
dot agility drill sequences
3x
5 x SL lateral box jump (ea leg) 12"
3 x Drop lunge jump (ea leg)
10 x Rev MB throws
4x
100ft Lateral rope pull (ea side)
150m on skiERG
Versa 60" (206,207,217,225 ft) gym record is 286 ft in 60" by a professional rugby player. that thing jacks up my hr... probably into the 190's. highest it's been in a very, very long time. i thought i was going to pass out after the last round.
4x
15 x pikes on ball
10 x hip ext on ball
10 x hamstring curl on ball
Tuesday Jul 22, 2014 #
Note
slept:8.0
crashed last night. really good deep sleep. still feeling the weekend in the body. killer 4 days on the trails. gonna keep it kinda easy this week.
6 AM
Running 1:04:00 [3] 8.0 mi (8:00 / mi) +741ft 7:21 / mi
shoes: Hoka Rapa Nui Road
mellow hood lap with maggie. just cruising. good shake out and feeling good running.... tired for sure.
12 PM
Strength/Core 40:00 [3]
mellow... getting the blood flowing.
truestretch
5x
5 x dead hang pull ups (didn't hurt hand)
10 x air squats
20 x sit ups on ball
2x
5 x 4 step down & reach (ea leg)
20 x calf raises (ea leg)
band stretching and moblility
mrytl
2x
3 x lunge matrix (slow and full ROM)
20 x leg rasies - roman chair
a lot of time on the foam roller
truestretch
5x
5 x dead hang pull ups (didn't hurt hand)
10 x air squats
20 x sit ups on ball
2x
5 x 4 step down & reach (ea leg)
20 x calf raises (ea leg)
band stretching and moblility
mrytl
2x
3 x lunge matrix (slow and full ROM)
20 x leg rasies - roman chair
a lot of time on the foam roller
6 PM
Yoga (core power) 1:00:00 [3]
felt really good to stretch. but left hand hurt when putting any pressure on it. lame.
Monday Jul 21, 2014 #
Note
slept:8.0 (injured) (rest day)
big day in the car. south tahoe to encinitas. tired.
i think i have broken bone in my hand. not sure when it really happened. palm has been sore for a couple of weeks but nothing crazy. been painful on road bike when on the hoods but not really on the mtb. it's progressively gotten worse. can't really do a push up without pain. going to get it checked out this week. thinking it's either the triquetral bone or pisiform bone.
http://www.innerbody.com/image_skel13/skel36.html
i think i have broken bone in my hand. not sure when it really happened. palm has been sore for a couple of weeks but nothing crazy. been painful on road bike when on the hoods but not really on the mtb. it's progressively gotten worse. can't really do a push up without pain. going to get it checked out this week. thinking it's either the triquetral bone or pisiform bone.
http://www.innerbody.com/image_skel13/skel36.html
Sunday Jul 20, 2014 #
8 AM
Running 3:24:00 [3] 22.3 mi (9:09 / mi) +3112ft 8:05 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
killer day. one of the best loops i've ever done. memories of xterra nationals. we ran from spooner lake to marlette lake via the marlette lake trail. from marlette lake we hit the flume trail heading north and then up to the trt. once on the trt we hit marlette peak before ripping back down to marlette lake and then spooner lake. just awesome.
feeling really good running and having fun just taking it easy. trying to heed slater's advice and not run so fast.
feeling really good running and having fun just taking it easy. trying to heed slater's advice and not run so fast.
Saturday Jul 19, 2014 #
Event: Tahoe Trail 100k (MTB)
Note
slept:9.0
awesome sleep.
yesterday afternoon after our run i decided to bag the mtb race. i did realize northstar was an hour drive from where we are staying and I would have had to go over yesterday to check in and then back first thing this morning. time suck. i just wanted to hang out and enjoy being here instead of scrambling around to a race. plus.. the race is 90% fire road and today I am going to go rip some rad single track on the trt. way more fun.
yesterday afternoon after our run i decided to bag the mtb race. i did realize northstar was an hour drive from where we are staying and I would have had to go over yesterday to check in and then back first thing this morning. time suck. i just wanted to hang out and enjoy being here instead of scrambling around to a race. plus.. the race is 90% fire road and today I am going to go rip some rad single track on the trt. way more fun.
8 AM
Cycling-MTB 4:05:00 [3] 30.5 mi (7.5 mph) +5305ft
so stoked i skipped the race. up van sickle to TRT. headed north to just past genoa peak and flipped it. a lot of climbing on the way out and plenty of hike a bike sections. ripped it back.
Friday Jul 18, 2014 #
Note
slept:7.0
so stoked to be back in tahoe. a bit of a rough first night of sleep as usual for me at altitude. more trail time on tap
9 AM
Running 2:43:00 [3] 9.3 mi (17:32 / mi) +3313ft 13:06 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
another killer day. maggie hit the mt tallac trail head around 9. the first 1.5 miles were pretty runnable but then it was pretty much power hiking to the top which i am loving. the trail was just super rocky and straight up.
really enjoying these kinds of efforts. got a bit off trail about a mile to the summit and did some fun scrambling to get back on the trail.
the summit has a killer view and the weather was perfect. we were about to jog most of the way down. stoked with how maggie did on the tech stuff.
really enjoying these kinds of efforts. got a bit off trail about a mile to the summit and did some fun scrambling to get back on the trail.
the summit has a killer view and the weather was perfect. we were about to jog most of the way down. stoked with how maggie did on the tech stuff.
Thursday Jul 17, 2014 #
Note
slept:8.0
left home around 6 last night and drove to a hotel ridgecrest. onto mammoth this morning and then south tahoe after that.
11 AM
Running 2:20:00 [3] 11.15 mi (12:33 / mi) +2428ft 10:25 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
such an epic run. parked at coldwater campground and ran up the duck pass trail to duck lap and a little beyond. up to 10,800. I could definitely feel it a bit... but was just blow away by everything passed lake arrowhead, skeleton lake, barney lake, and then finally duck lake.
hike/jogged the climbs and rolled the descents.
out ran a thunderstorm on the way down, soaked and cleaned off in an ice cold creak, and then got a beer at mammoth brewing company. definitely a day i won't forget about.
hike/jogged the climbs and rolled the descents.
out ran a thunderstorm on the way down, soaked and cleaned off in an ice cold creak, and then got a beer at mammoth brewing company. definitely a day i won't forget about.
Wednesday Jul 16, 2014 #
Note
slept:7.5
tons of work cramming this week but smashing it. skipped yoga last night to pack for weekend. can't wait to hit the road after work.
6 AM
Cycling-Road 1:35:00 [3] 28.0 mi (17.7 mph) +1345ft
relatively mellow spin on the coast. down to TP and then back through the leu. legs were ok. ready for mountain time on my feet.
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
dynamic warm up + hip opener series
Agility ladder work. single and double leg (got shown up by a bunch of female college volleyball players. made me look like a fool)
strength running (marching, skipping, sprinting) with band around waist pulling rob.
3x
60 yard sled push #35
20 x med throw
30 sec speed ropes
core: 4 rounds of 10 x ball rollout ext & 10 GHD back ext
then foam rolling and he smashed my calves with the stick
Agility ladder work. single and double leg (got shown up by a bunch of female college volleyball players. made me look like a fool)
strength running (marching, skipping, sprinting) with band around waist pulling rob.
3x
60 yard sled push #35
20 x med throw
30 sec speed ropes
core: 4 rounds of 10 x ball rollout ext & 10 GHD back ext
then foam rolling and he smashed my calves with the stick
Tuesday Jul 15, 2014 #
Note
slept:8.0
deep sleep. a couple of stressful days of work on tap. can't wait to get in the car and head north on wednesday night.
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
solid, sweaty work.
10 min WU
10 x 30" hard/30" ez
3x 3' - 2' - 1' w/ 1' recovery and 2' between sets
cooldown to get to an hour.
listening to A Day to Remember and watching Redbull UCI Downhill MTB... so rad
10 min WU
10 x 30" hard/30" ez
3x 3' - 2' - 1' w/ 1' recovery and 2' between sets
cooldown to get to an hour.
listening to A Day to Remember and watching Redbull UCI Downhill MTB... so rad
7 AM
Running 33:00 [3] 4.0 mi (8:15 / mi) +375ft 7:35 / mi
shoes: Hoka Rapa Nui Road
mellow hood lap with the pup after trainer session. she was ripping for the first 3 miles and the blew up a bit. i felt really good.
Monday Jul 14, 2014 #
Note
slept:8.5 (rest day)
pretty smashed after the weekend... a good smashed.
12 PM
Strength/Core 30:00 [3]
recovery.
truestretch & a lot of stretching on the physio ball
physio ball core circuit
2 x 2 min planks
band stretching & mobility
pvc roller
truestretch & a lot of stretching on the physio ball
physio ball core circuit
2 x 2 min planks
band stretching & mobility
pvc roller
Sunday Jul 13, 2014 #
Note
slept:8.0
checked out the new sushi place down the street after hearing all the good reviews. did not disappoint. fun night with maggie, kurt, and ramon.
9 AM
Running 1:57:00 [3] 12.85 mi (9:06 / mi) +2487ft 7:42 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
solid long run out at la costa with maggie. kept the pace mellow and aerobic the whole time and let maggie go a couple of time just to cruise. hot. one bottle of water. fine. legs were a bit trashed the final 45 minutes. just sore from lifting on friday.
Saturday Jul 12, 2014 #
Note
slept:8.0
mellow night at home.... much needed. rested but feeling yesterday's strength work. hitting the local trails with jason.
7 AM
Cycling-MTB 4:02:00 [3] 45.8 mi (11.4 mph) +5463ft
another fun local mtb ride with jason. rolled out to his house then camino del norte, RSF trails, zumaqua, bing crosby, coast to crest, black mtn, lusardi, rsf, home.
having so much fun getting in my long rides on mostly dirt and not being around any cars. way more safe and fun. climbing legs are coming around.
trying some different nutrition stuff.
just coffee with a little half and half before.
vespa right as i was rolling out.
bottle of nuun
80 cal pack of justins almond butter at 2 hours while refilling
40 cal bottle of MRI EO2 Edge
bottle of water
osmo acute recovery drink right after i walked in the door.
solid all day but no hard riding except grinding up some climbs.
having so much fun getting in my long rides on mostly dirt and not being around any cars. way more safe and fun. climbing legs are coming around.
trying some different nutrition stuff.
just coffee with a little half and half before.
vespa right as i was rolling out.
bottle of nuun
80 cal pack of justins almond butter at 2 hours while refilling
40 cal bottle of MRI EO2 Edge
bottle of water
osmo acute recovery drink right after i walked in the door.
solid all day but no hard riding except grinding up some climbs.
4 PM
Running 31:00 [3] 4.1 mi (7:34 / mi) +399ft 6:55 / mi
shoes: Hoka Conquest
really good afternoon jog with maggie. best i've felt running in a while even after the biggish ride this morning. just a fun one.
Friday Jul 11, 2014 #
Note
slept:8.25
ready for the weekend. happy hour with maggie and bier garden yesterday and had port's summertime pale ale for the first time. 5.2% and really good.
6 AM
Cycling-Road 1:34:00 [3] 26.5 mi (16.9 mph) +1532ft
mellow spin. planning on hitting it hard in the gym at lunch so wanted to keep this easy. north on el camino and then back on the coast.
12 PM
Strength/Core 40:00 [3]
session rob gave me with a couple of adjustments to get done at PF
truestretch
10 x squat, good morning, DL. cleans, thrusters #45
squat WU: 10 x #95, 8 x #115
3x
10 x squat #135
10 x kb SL dead lift row #26 (ea side)
10 x kbs #50
30 x sit ups on ball (fast)
---rowing---
3x
10 x kneed to elbows
5 x TGU #15 (ea side)
10 x Cable wood chops - high to low #40 (ea side)
10 x Cable wood chops - low to high #40 (ea side)
20 x leg raises on roman chair
foam roller and stretching on ball.... a bit smashed
truestretch
10 x squat, good morning, DL. cleans, thrusters #45
squat WU: 10 x #95, 8 x #115
3x
10 x squat #135
10 x kb SL dead lift row #26 (ea side)
10 x kbs #50
30 x sit ups on ball (fast)
---rowing---
3x
10 x kneed to elbows
5 x TGU #15 (ea side)
10 x Cable wood chops - high to low #40 (ea side)
10 x Cable wood chops - low to high #40 (ea side)
20 x leg raises on roman chair
foam roller and stretching on ball.... a bit smashed
Rowing 10:00 [3] 1.55 mi (6:27 / mi)
between strength set and core work as instructed.
10 min of 250m hard, 250m easy
10 min of 250m hard, 250m easy
Thursday Jul 10, 2014 #
Note
slept:8.0
woke up before alarm. feeling awesome.
6 AM
Running 1:10:00 [3] 8.6 mi (8:08 / mi) +1008ft 7:20 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
awesome run at torrey pines with maggie. still just taking it easy climbing and descending and it's quickly coming around. hoping to get out to TP more often before work since Maggie's office is close by... makes it easy to pull off.
11 AM
Swimming 25:00 [3] 0.85 mi (29:25 / mi)
now that i am back running and summer is in full effect i need to get in the pool once a week. good for my lower legs.
1500 scy
300 swim, 300 kick, 300 pull, 6 x 50 swim w/fins, 300 pull w/paddles
1500 scy
300 swim, 300 kick, 300 pull, 6 x 50 swim w/fins, 300 pull w/paddles
12 PM
Strength/Core 20:00 [3]
2 x 100 sit ups on ball
band stretching & mobility stuff
myrtl
band stretching & mobility stuff
myrtl
Wednesday Jul 9, 2014 #
Note
slept:8.0
can't wait to watch today's tour stage.
6 AM
Cycling-MTB 1:50:00 [3] 20.6 mi (11.2 mph) +2871ft
early morning at la costa. climbed all 3 fireroads. just solid, steady efforts. fun morning.
12 PM
Strength/Core (NoKOA) 1:00:00 [3]
so EZIA changed their name to NaKOA due to one of the partners buying the other out. no change in the facility or coaching.
dynamic warm up
Dots/Hex skill work :20x8
3x
5 x SL lateral box jump (ea leg) 12"
3 x Drop lunge jump (ea leg)
8 x Rev MB throws
2x
100ft Lateral rope pull (ea side)
Boxing 90"
Versa 60"
core 3x
15 x SB pike
10 x SB hip ex + ham curl
dynamic warm up
Dots/Hex skill work :20x8
3x
5 x SL lateral box jump (ea leg) 12"
3 x Drop lunge jump (ea leg)
8 x Rev MB throws
2x
100ft Lateral rope pull (ea side)
Boxing 90"
Versa 60"
core 3x
15 x SB pike
10 x SB hip ex + ham curl
Tuesday Jul 8, 2014 #
Note
slept:8.0
zombie sleep. about 90% over the sickness. laying off anything hard until i'm 100%
6 AM
Running 1:02:00 [3] 7.7 mi (8:03 / mi) +667ft 7:26 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
super mellow hood lap with maggie. felt really good on this one. good to be back running... no matter how slow and outta shape i feel.
C • Ha! 1
6 PM
Yoga (core power) 1:00:00 [3]
Much needed.
Monday Jul 7, 2014 #
Note
slept:8.0
back to normal! bummed about over the 3 day weekend but stoked it got out of my system with the quickness.
6 AM
Cycling-Road 1:36:00 [3] 27.8 mi (17.4 mph) +1378ft
good to get out. mellow down the coast and up outside TP. made sure to keep it was and not set myself back.
12 PM
Strength/Core 30:00 [3]
quick one.
truetretch
3x
21 x TRX IYT
10 x 1 & 1/2 goblet squat #35
15 x kbs #44
2x
20 x sit ups on ball with #14 med ball
20 x truck twists on ball with #14 med ball
20 x around the worlds on ball with #14 med ball
30 x mtn climbers
20 x SB prone hip extention
20 x ball roll out
truetretch
3x
21 x TRX IYT
10 x 1 & 1/2 goblet squat #35
15 x kbs #44
2x
20 x sit ups on ball with #14 med ball
20 x truck twists on ball with #14 med ball
20 x around the worlds on ball with #14 med ball
30 x mtn climbers
20 x SB prone hip extention
20 x ball roll out
Sunday Jul 6, 2014 #
Note
slept:9.0 weight:154lbs (sick)
Wow.. What a difference a day makes. Feeling much better today.
9 AM
Running 30:00 [3] 3.25 mi (9:14 / mi) +890ft 7:20 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
run to the top of la costa with maggie. felt ok. not pushing it.
10 AM
Hike 45:00 [3] 2.1 mi (21:26 / mi)
hike with maggie around la costa and back to truck
Saturday Jul 5, 2014 #
Note
slept:9.0 (sick) (rest day)
progressively felt worse and worse yesterday.... and now i have a full on head cold. feel like shit. can't remember the last time i was sick. well over a year.
hopefully resting today will kick this in the ass.... the good news le tour started today!
hopefully resting today will kick this in the ass.... the good news le tour started today!
Friday Jul 4, 2014 #
6 AM
Cycling-MTB 4:54:00 [3] 60.1 mi (12.3 mph) +5007ft
up and on it early. rode to hodges from home on all the trails jason showed me. fun ride but didn't feel great which would be a sign of these to come.
Thursday Jul 3, 2014 #
Note
slept:8.0
a bit of restless sleep. ready for the holiday weekend.
6 AM
Cycling-Road 1:40:00 [3] 29.1 mi (17.5 mph) +1257ft
wow... totally underestimated how smashed I was from the workout yesterday. instead of feeling better throughout the ride i felt worse. was planning on 2 hours. cut it short.
12 PM
Strength/Core 20:00 [3]
truestretch, band stretching & mobility, myrtl, foam roller
5 PM
Running 33:00 [3] 4.0 mi (8:15 / mi) +322ft 7:40 / mi
shoes: Hoka Rapa Nui Road
hot hood lap with maggie. nice and super easy.
Wednesday Jul 2, 2014 #
Note
slept:8.5
vacation hangover. passed out on the couch before 8pm.
6 AM
Cycling-Road 1:44:00 [3] 26.8 mi (15.5 mph) +3488ft
double peak session. hit double peak times going up and over. ok legs. nothing great. just getting back into the swing of things.
1 PM
Strength/Core (EZIA) 45:00 [3]
first session at EZIA working with Rob. I am going to be in there very Wednesday (3 minutes from office) and then he's giving me workouts to do solo at PF. stoked to change it up.
dynamic warm up (band walks, stretching, lunges, etc)
Agility ladder work. single and double leg
preview of solo workout
10 x 1 & 1/2 squats #35
20 x step up overhead press
20 x staggered push ups
20 x renegade rows
+ ab/core work
strength running (marching, skipping, sprinting) with band around waist pulling rob.
quick workout:
2x
3 x 20 yard sled push #45
20 x med throw
30 sec speed ropes
core: ball ext
then foam rolling and he smashed my calves with the stick
this is going to be rad. my workouts when getting a little old on my own. facility is incredible and they work with a lot of pro athletes (surf, skate, snow, mx etc). they are located in the transworld building.
dynamic warm up (band walks, stretching, lunges, etc)
Agility ladder work. single and double leg
preview of solo workout
10 x 1 & 1/2 squats #35
20 x step up overhead press
20 x staggered push ups
20 x renegade rows
+ ab/core work
strength running (marching, skipping, sprinting) with band around waist pulling rob.
quick workout:
2x
3 x 20 yard sled push #45
20 x med throw
30 sec speed ropes
core: ball ext
then foam rolling and he smashed my calves with the stick
this is going to be rad. my workouts when getting a little old on my own. facility is incredible and they work with a lot of pro athletes (surf, skate, snow, mx etc). they are located in the transworld building.
Tuesday Jul 1, 2014 #
Note
slept:8.25
landed yesterday around 4 and home by six. always good to be home but can't wait to get back up there in a couple of weeks.
quads were pretty trashed yesterday after run... but shin is all good. stoked.
quads were pretty trashed yesterday after run... but shin is all good. stoked.
6 AM
Cycling-Road 1:31:00 [3] 27.4 mi (18.1 mph) +1027ft
back on the bike. mellow rancho loop. general tiredness from travel but legs all good.
12 PM
Strength/Core 25:00 [3]
quick recovery session.
truestretch, band stretching & mobility, myrtl
2 x 100 sit up on ball
truestretch, band stretching & mobility, myrtl
2 x 100 sit up on ball