Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 23, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Oct 23, 2011 #
Note
slept:8.0
1030-630. more good times last night. up and ready for a jog.
8 AM
Running (endurance) 1:00:00 [3] 7.8 mi (7:42 / mi) +709ft 7:05 / mi
shoes: Zoot Advantage WR
Hilly loop in the ranch with pete. solid/mellow pace. nothing hard. just logging some mellow miles before the bots game
3 PM
Cycling-CX (skillzzzz) 1:08:00 [3] 13.4 mi (11.8 mph) +676ft
CX practice with beth & pete after bolts game. down to cardiff, some skillz work in the park and the some loops on the ranch trails. good times.
Saturday Oct 22, 2011 #
Note
slept:7.5
11-630. late night. good times at VH party and margaritas at fidels.
super deep sleep, but got. stomach in a not.
super deep sleep, but got. stomach in a not.
8 AM
Cycling-Road (group ride) 3:47:42 [3] 72.12 mi (19.0 mph) +4678ft
great saturday ride. ramona-highland valley loop.
legs were just ok but was able hang on all the climbs. started with a big crew and ended up with just me, pete, rv, and mike.
legs were just ok but was able hang on all the climbs. started with a big crew and ended up with just me, pete, rv, and mike.
Friday Oct 21, 2011 #
Note
slept:8.0
945-545. super good sleep, dark hotel room. up w/o alarm. off to the gym before heading in.
6 AM
Rowing (intervals) 32:00 [3]
new respect for the rower. tried one of the built in workouts... kind of tough wasn't really killing it. i can see why this is the secret sauce.
intervals w/ equal recoveries:
Level 4 resistance
1 min
2 min
3 min
4 min
3 min
2 min
1 min
intervals w/ equal recoveries:
Level 4 resistance
1 min
2 min
3 min
4 min
3 min
2 min
1 min
7 AM
Strength/Core (Crunch Gym) 30:00 [3]
took it easy on the lower body and just did good upper body & core work.
super-sets.
#1
incline dumbbell bench
dumbbell row
reverse crunch
#2 - on BOSU
overhead tri ext
dumbbell curls
lateral shoulder raises
leg lifts
#3
kettlebell pull ups/squat thrusts
bicycle crunches
kettle around the world (overhead)
super-sets.
#1
incline dumbbell bench
dumbbell row
reverse crunch
#2 - on BOSU
overhead tri ext
dumbbell curls
lateral shoulder raises
leg lifts
#3
kettlebell pull ups/squat thrusts
bicycle crunches
kettle around the world (overhead)
5 PM
Cycling-Road (mellow) 1:04:00 [3] 17.1 mi (16.0 mph) +505ft
mellow spin on the coast with kurt to close out the week. stoked i was able to get out the door after the flight home.
no place like home!
no place like home!
Thursday Oct 20, 2011 #
Note
slept:7.75
1015-6. solid sleep in hotel in san mateo. quick run then off to brain frying....
7 AM
Running (jogging) 1:01:07 [3] 8.1 mi (7:33 / mi) +65ft 7:29 / mi
shoes: Zoot Advantage WR
mellow morning. i don't have to be a customer site until after 9.
run from hotel up to bay trail then north up to coyote point and back. good run and super flat. legs are coming back around on the run now too. no niggles whatsoever.
kept the pace mellow on the sidewalk/concrete sections and picked it up a bit, but nothing hard, on dirt paths.
run from hotel up to bay trail then north up to coyote point and back. good run and super flat. legs are coming back around on the run now too. no niggles whatsoever.
kept the pace mellow on the sidewalk/concrete sections and picked it up a bit, but nothing hard, on dirt paths.
Wednesday Oct 19, 2011 #
Note
slept:8.0
930-530. up with beth's alarm and wide awake. mega rested.
6 AM
Rowing (warm up) 10:00 [3]
up early so hit the Y for a strength session since i will tomorrows and be out of town working so who knows what i will get in.
just gave the concept2 a go as a warm up. can definitely tell how it will help. stoked to "do work" on it soon.
just gave the concept2 a go as a warm up. can definitely tell how it will help. stoked to "do work" on it soon.
7 AM
Strength/Core (Ymca) 30:00 [3]
solo mission at the YMCA. more lower body stuff with light weight and working form. really stoked about working hard in the gym over the next couple of months. change of focus.
2 rounds of everything.
pull ups/dips/knee raises
back squat
good mornings
front squat
deadlifts
weighted side bends
leg press
calf raises
TRX I.Y.T rows
TRX push up
TRX knee raises
2 rounds of everything.
pull ups/dips/knee raises
back squat
good mornings
front squat
deadlifts
weighted side bends
leg press
calf raises
TRX I.Y.T rows
TRX push up
TRX knee raises
8 AM
Cycling-Road (group ride) 3:10:00 [3] 58.8 mi (18.6 mph) +3500ft
wednesday ride with the crew. up to oside, out bike path, dirt road climb, san luis rey climb, 395 and then home via palomar airport to el camino.
took some time at the front today and felt good. top end not there. faded a bit on the end of some climbs. fun.
took some time at the front today and felt good. top end not there. faded a bit on the end of some climbs. fun.
Tuesday Oct 18, 2011 #
Note
slept:10.0
9-7. mega sleep. feels good!
8 AM
Running (yogging) 47:30 [3] 6.0 mi (7:55 / mi) +600ft 7:14 / mi
shoes: Zoot Advantage WR
mellow jog on encinitas ranch trails. 6 mile loop. just rolling. legs are feeling pretty good, not 100% but getting there.
4 PM
Cycling-CX (skillzzzz) 1:07:00 [3] 12.6 mi (11.3 mph) +971ft
mellow cross ride in the ranch. good loops. practiced some mounts, dismounts, and run ups. can't wait to race.
Monday Oct 17, 2011 #
Note
slept:9.0
915-615. mellow monday....
7 AM
Swimming 45:00 [3] 1.6 mi (28:07 / mi)
solo swim at the Y. felt really good in the water. i want to get in the water to a couple days a week just to keep feel for the water.
2800 scy
300 swim
300 pull
300 kick
300 drill
pull w/ paddles
100-200-300-400-300-200-100
2800 scy
300 swim
300 pull
300 kick
300 drill
pull w/ paddles
100-200-300-400-300-200-100
2 PM
Cycling-Road (mellow) 1:28:14 [3] 24.25 mi (16.5 mph) +951ft
commute down to RU and back. perfect warm up & cool down for work out. first ride in bonts and carbon LOOK pedals. so sick.
3 PM
Strength/Core (Rehab United) 45:00 [3]
kept the weights light and began working on form for heavy lifting. we are doing a couple of "foundation" weeks to dial in the form for the big lifts before ramping it up and going into HULK mode.
overhead press
clean & press
front & back squat
good mornings
deadlifts
overhead press
clean & press
front & back squat
good mornings
deadlifts