Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
7 AM
Running race (Holcomb Valley Trail Race) 4:52:00 [3] 33.0 mi (8:51 / mi) +3961ft 7:57 / mi
shoes: Brooks PureGrit - Red
wow... long, hard day. so stoked it did it. thanks slater. report later. time for a beer.
http://jameswalshracing.com/2012/06/holcomb-valley...
http://jameswalshracing.com/2012/06/holcomb-valley...
Saturday Jun 9, 2012 #
Note
slept:8.0
10-6. good one. rested. ready.
9 AM
Cycling-Road 5:02:00 [3] 87.7 mi (17.4 mph) +6171ft
hmmmm.... maybe not the best idea before a 33 mile trail race... but it was FUN!!!
rolled at 9am with beth, brad, katya, and susanne. felt pretty awesome from the start. rolled out del dios, up wholdford, woods canyon, down cole grade, up cole grade, lilac, old castle, 395, deer springs, home.
rode solid all day and just feel really strong right now. another day in paradise.
rolled at 9am with beth, brad, katya, and susanne. felt pretty awesome from the start. rolled out del dios, up wholdford, woods canyon, down cole grade, up cole grade, lilac, old castle, 395, deer springs, home.
rode solid all day and just feel really strong right now. another day in paradise.
Friday Jun 8, 2012 #
Note
slept:7.5
930-5. more quality. got up at 5am and considered going to CF but looked at WOD and it was too hard. got a lot done this morning. ready for the weekend.
6 AM
Running 45:00 [3] 6.0 mi (7:30 / mi) +505ft 6:57 / mi
shoes: Hoka - Combo XT
quick, ez run in the ranch. feeling really good. running economy is coming around. pace is considerably higher at lower PE. don't know what it is but i felt a huge fitness boost across the board this week.
12 PM
Swimming (Carmel Valley) 35:00 [3] 1.28 mi (27:21 / mi)
the weather made this call... sun was blazing and it was hot so i headed to the pool at lunch. empty. awesomeness.
2250 scy
300 swim
200 k
300 drill
200 k
10 x 25 fast
10 x 100 pull w/ paddles
2250 scy
300 swim
200 k
300 drill
200 k
10 x 25 fast
10 x 100 pull w/ paddles
4 PM
Cycling-Road 2:10:00 [3] 35.6 mi (16.4 mph) +1342ft
mellow afternoon spin with beth. legs were on fire... could have been ripping it. don't where this is coming from!
Thursday Jun 7, 2012 #
Note
slept:7.6
920-5. getting some good sleep. Not big nights but quality.
6 AM
Cycling-MTB 1:55:00 [3] 23.2 mi (12.1 mph) +1581ft
rolled from RU with trevor, bryan, and elliott. hit pq canyon for some fun! such a good start to the day with some good efforts and a lot of sick single track.
8 AM
Running (Tempo Trun) 30:52 [3] 4.51 mi (6:51 / mi) +608ft 6:04 / mi
shoes: Zoot Kapalani
tempo trun with trevor, bryan, and elliott. trevor went for right out of the gate and up the first climb. game on. plan was to run first 3 miles and descend. mission accomplished. fastest I have run in very long time... it was awesome! after 3 mile effort just ez jogging to get to 30 mins.
mile splits:
1 - 6:49
2 - 6:08
3 - 5:57
mile splits:
1 - 6:49
2 - 6:08
3 - 5:57
Wednesday Jun 6, 2012 #
Note
slept:7.5
930-5. zombie sleep. didn't wake up once. woke up at 5. wide awake. no alarm. feeling like a million buck... body-wise.
5 AM
Running (commute) 17:11 [3] 2.27 mi (7:34 / mi) +47ft 7:25 / mi
shoes: Nike Lunar Glide 3
run to crossfit. just warming up.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Nike Lunar Glide 3
i almost decided not to go because i looked at workout online and there would a lot of pullups and didn't want to jack my hands anymore... but decided to roll. taped hands and took gloves.
good warm up.
jogging, shuffles, etc
squats, burpees, arm circles, situps, plyo push ups
yoga stretching (rad! great addition)
WOD:
Daniel
50 Pull ups (after 20 had to sub with plank rows #35 db's x 50ea arm!)
400m run
21 Thrusters #65
800m run
21 Thrusters #65
400m run
50 Pull ups (plank rows #30 db's x 50ea arm!)
18:19
I started and tried to do the pull ups... wasn't happening. killing my hands, no rhythm. had me substitute with plank dumbbell rows... harder than pull ups. wasted about a minute+ switching and frist 20 pull ups were SLOW. so time could have been way faster. smashed the run and kept weight on thrusters low. no desire to go to RX weight this time around. all about metcon!
good warm up.
jogging, shuffles, etc
squats, burpees, arm circles, situps, plyo push ups
yoga stretching (rad! great addition)
WOD:
Daniel
50 Pull ups (after 20 had to sub with plank rows #35 db's x 50ea arm!)
400m run
21 Thrusters #65
800m run
21 Thrusters #65
400m run
50 Pull ups (plank rows #30 db's x 50ea arm!)
18:19
I started and tried to do the pull ups... wasn't happening. killing my hands, no rhythm. had me substitute with plank dumbbell rows... harder than pull ups. wasted about a minute+ switching and frist 20 pull ups were SLOW. so time could have been way faster. smashed the run and kept weight on thrusters low. no desire to go to RX weight this time around. all about metcon!
7 AM
Running (commute) 23:26 [3] 3.02 mi (7:46 / mi) +170ft 7:22 / mi
shoes: Nike Lunar Glide 3
run home from crossfit. down to swamis and then cutover to rail trail. shake out.
12 PM
Swimming (Carmel Valley) 40:00 [3] 1.36 mi (29:24 / mi)
yes... serisouly... that just happened! met up with trevor at the Carmel Valley pool for some swimming (sun bathing!)
felt good to get in the water and loosen up.
300 swim
300 pull
300 kick
300 drill
2 rounds of:
200 pull w/ paddles
2 x 100
4 x 50 kick/swim
felt good to get in the water and loosen up.
300 swim
300 pull
300 kick
300 drill
2 rounds of:
200 pull w/ paddles
2 x 100
4 x 50 kick/swim
Tuesday Jun 5, 2012 #
Note
slept:7.5
930-5. finally got to bed early. stress should be more manageable in the next couple of days.
upperbody pretty sore from CF, lower body all good!
upperbody pretty sore from CF, lower body all good!
6 AM
Cycling-Road (hill repeats) 1:52:00 [3] 27.6 mi (14.8 mph) +3163ft
the new standard tuesday. hit TP with trev, bryan, and ethan.
4 rounds of 1 inside climb & 1 outside climb.
rounds 1 & 4 steady
Rounds 2 & 3:
inside climb: 30 seconds hard/30 seconds easy
outside climb: 1 min hard/1 min easy
very good legs this morning. feeling stronger then I have in a very long time. I was able to counter all of trevor's moves and pull away. CF didn't smash my legs too much...
4 rounds of 1 inside climb & 1 outside climb.
rounds 1 & 4 steady
Rounds 2 & 3:
inside climb: 30 seconds hard/30 seconds easy
outside climb: 1 min hard/1 min easy
very good legs this morning. feeling stronger then I have in a very long time. I was able to counter all of trevor's moves and pull away. CF didn't smash my legs too much...
8 AM
Running (T-Run) 34:00 [3] 4.72 mi (7:12 / mi) +559ft 6:29 / mi
shoes: Nike Lunar Glide 3
yeah.... that just happened! run off the bike with Trevor and bryan. hilly loop and but it went well. first 4 miles building to EZ jogging back to RU after.
4 PM
Cycling-Road (active recovery) 1:35:00 [3] 24.22 mi (15.3 mph) +1234ft
mellow arvo spin with beth. perfect weather. legs are really good right now... a lot of training stress lately and feeling better by the day....
Monday Jun 4, 2012 #
Note
slept:6.75
1015-5. monday. it's getting real.
6 AM
CrossFit/Strength (US Crossfit) 45:00 [3]
back at it... I have been putting this off for weeks with everything I have going....probably not the best idea to go back the week leading up to Holomb Valley... but that's not a priority right now. based on some friends recommendations I checked out US Crossfit this morning with my friend Danielle. Good crew and right down by the beach in encinitas... pretty rad.
WU:
1000 meter run, PVC pass throughs & squats
Strength: 1 rep. max back squat
10 x #45
8 x #95
4 x #135
1 x #155
1 x #185 - stopped here. purposely didn't go full max, been a while.
WOD:
then 20 minute AMRAP
5 C2B pull ups (C2B = Chin to Bar)
10 Ring Dips (used thin band)
15 squats
12 rounds + 16 reps (5 c2b, 10 rds, 1 squat)
pretty solid considering. ripped my hands pretty good at the end on the pull ups. game on!
WU:
1000 meter run, PVC pass throughs & squats
Strength: 1 rep. max back squat
10 x #45
8 x #95
4 x #135
1 x #155
1 x #185 - stopped here. purposely didn't go full max, been a while.
WOD:
then 20 minute AMRAP
5 C2B pull ups (C2B = Chin to Bar)
10 Ring Dips (used thin band)
15 squats
12 rounds + 16 reps (5 c2b, 10 rds, 1 squat)
pretty solid considering. ripped my hands pretty good at the end on the pull ups. game on!
7 AM
Cycling-Road (commute) 1:01:00 [3] 17.85 mi (17.6 mph) +719ft
jumped on the bike right after CF to commute to work. legs felt really good and loose as usual after CF. a bit wet on the commute but enjoying the spin.
12 PM
Strength/Core (Intuit - Lunch Sesh) 20:00 [3]
quick secret sauce session at lunch.
5 min ez on stationary bike
3 x 100 situps on ball
myrtl
foam roller
5 min ez on stationary bike
3 x 100 situps on ball
myrtl
foam roller
4 PM
Cycling-Road (commute home) 1:07:00 [3] 18.65 mi (16.7 mph) +774ft
relaxing ride home from work... but mind racing. big week ahead. quick stop at velohangar and then home.