Training Log Archive: Grandpa JamesonIn the 7 days ending May 12, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday May 12, 2013 #
Note
slept:9.0
killer sleep. yesterday was the biggest day of training and time on feet in some time... smashed me! ha... gonna be a long, fun road back!
8 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Nike Free 5.0 - Orange
solid lap with ruby. running, jogging, walking. she keeps wanting to run more but being careful with her.
killer morning and my leg feels good after running longer/harder yesterday with M.
killer morning and my leg feels good after running longer/harder yesterday with M.
9 AM
Cycling-Road 1:39:00 [3] 28.7 mi (17.4 mph) +1919ft
gout after the jog with the pup and it was already sunny and warm. i love this time of year. solo cruise with a solid effort up the inside of TP all the rest moderate with some surged.
motivation is back in full swing not that I am kinda running....
Avg Power: 175 W
Max Power: 698 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 224 W
Intensity Factor (IF): 1.122
Training Stress Score (TSS): 207.4
Work: 1,041
motivation is back in full swing not that I am kinda running....
Avg Power: 175 W
Max Power: 698 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 224 W
Intensity Factor (IF): 1.122
Training Stress Score (TSS): 207.4
Work: 1,041
Saturday May 11, 2013 #
7 AM
Cycling-Road 3:09:00 [3] 52.5 mi (16.7 mph) +4265ft
super fun ride with Brian. so stoked with his progress. i've been coaching him since january and his progress is blowing my mind.... pr's in all of his races... by a lot and he's keeping up well on the rides!
rode down to soledad and climbed it twice then a fun loop through RSF.
Avg Power: 173 W
Max Power: 888 W
Max Avg Power (20 min): 222 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 427.5
Work: 1,963 kJ
rode down to soledad and climbed it twice then a fun loop through RSF.
Avg Power: 173 W
Max Power: 888 W
Max Avg Power (20 min): 222 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 427.5
Work: 1,963 kJ
3 PM
Running 35:00 [3] 4.65 mi (7:32 / mi) +354ft 7:01 / mi
shoes: Nike Lunar Glide 4 - Grey
yes... killer arvo jog around the hood with maggie. nice to be ABLE to do this. no pain and just sweating buckets. legs tired from the ride but not worried about pace or anything... just jogging, talking, and laughing....
4 PM
Hike 40:00 [3] 2.0 mi (20:00 / mi) +200ft 18:16 / mi
shoes: New Balance MT1010 - red
after the run Maggie and I took Ruby to San Elijo Lagoon for some hiking. super fun and I can't wait to get back to running out there. stoked to get out with M and the pup. looking forward to many more afternoons like this...
Friday May 10, 2013 #
Note
slept:9.5
mega sleep... needed it. I have the rest of the Friday's off in May before I transition to my new job.... super stoked.
9 AM
Cycling-Road 2:24:00 [3] 39.25 mi (16.4 mph) +1719ft
super mellow spin with KL. sprinters loop. beautiful morning. good chatting and soaking it in.
12 PM
Dog Jog 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit - Black/Grn
combining pre ride jog and post ride. super mellow this morning with Ruby around the Y. Awesome morning. then went to ride.
after the ride we bolted straight back over and she wanted to rip a bit. A lot running in the grass fields with her chasing me around. awesome. also did some running drills while she ran all over the place. hot and fun!
loving the puregrits right now.
after the ride we bolted straight back over and she wanted to rip a bit. A lot running in the grass fields with her chasing me around. awesome. also did some running drills while she ran all over the place. hot and fun!
loving the puregrits right now.
Thursday May 9, 2013 #
Note
slept:7.5
sleeping well... after a frustrating night of work.... well not really frustrating. just more cisco gear being unpredictable. standard.
5 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: New Balance 890v2 - RNBW
loving this routine. did a hot lap of the YMCA with the pup & maggie. feeling good and fun way to warm up before actually running.
mostly jogging, just a couple of walk breaks. we let ruby dictate the pace.
mostly jogging, just a couple of walk breaks. we let ruby dictate the pace.
6 AM
Running 33:20 [3] 4.1 mi (8:08 / mi) +443ft 7:23 / mi
shoes: New Balance 890v2 - RNBW
same ~4mile loop as monday... this time with Maggie! body felt way better. i still feel slow, heavy, and outta shape... but it's kinda fun. I don't know when the last time i was this outta shape. it will be fun getting back...
leg is good... but still being very cautious.
leg is good... but still being very cautious.
7 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: New Balance MT1010 - red
another lap with the pup. slower and more walking.... but still a good effort for Ruby chasing all the birds.
breaking in the 1010's with green superfeet in them... i kinda like them so far. i want to run some technical trails in them. can't wait to get out to la costa!
breaking in the 1010's with green superfeet in them... i kinda like them so far. i want to run some technical trails in them. can't wait to get out to la costa!
12 PM
Strength/Core 45:00 [3]
2 x 100 situps on ball
2 x 20 push ups
2 x active planks
trustretch
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
deadlift - Wendler
5 x #95, 5 x #105, 10 x #115 - easy
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 situps
2 rounds
21 x TRX IYT
30 slider lunge (15 ea leg)
pvc roller
2 x 20 push ups
2 x active planks
trustretch
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
deadlift - Wendler
5 x #95, 5 x #105, 10 x #115 - easy
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 situps
2 rounds
21 x TRX IYT
30 slider lunge (15 ea leg)
pvc roller
Wednesday May 8, 2013 #
Note
slept:7.5
woke up feeling pretty good. the pup is turning into a good sleeper and that's helping!
legs have some serious DOMS from monday's strength session.
legs have some serious DOMS from monday's strength session.
6 AM
Cycling-Road 2:05:00 [3] 37.4 mi (18.0 mph) +2569ft
I had a bit of extra time this morning so I took advantage of it. elfin/del dios loop and awesome morning. pretty moderate effort and just enjoying the morning.
Avg Power: 166 W
Max Power: 709 W
Max Avg Power (20 min): 202 W
Normalized Power (NP): 205 W
Intensity Factor (IF): 1.023
Training Stress Score (TSS): 217.2
Work: 1,248
Avg Power: 166 W
Max Power: 709 W
Max Avg Power (20 min): 202 W
Normalized Power (NP): 205 W
Intensity Factor (IF): 1.023
Training Stress Score (TSS): 217.2
Work: 1,248
8 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks PureGrit - Black/Grn
right after ride I took ruby out for some jogging at the YMCA. jogged most of the time with some walk breaks for the pup and to get a drink.
legs is good. getting the junk out!
legs is good. getting the junk out!
3 PM
Strength/Core 30:00 [3]
recovery sesh before heading home... more upgrades tonight. so another evening of work....
stretching
myrtl
band stretching/mobility
core H
pvc roller
true stretch
stretching
myrtl
band stretching/mobility
core H
pvc roller
true stretch
Tuesday May 7, 2013 #
Note
slept:7.5
pretty sore this morning from running and strength work yesterday.... good news no "pain" in the leg at all.. just muscle soreness.
6 AM
Cycling-Road 1:36:00 [3] 24.2 mi (15.1 mph) +2429ft
legs were kinda junky heading out the door but loosened up on the way over to double peak. climbed both sides but had to skip the peak. it started raining buckets and I didn't want to descend from the top in the rain.
legs were good by the time i got home... i was just soaked!
legs were good by the time i got home... i was just soaked!
Monday May 6, 2013 #
Note
slept:7.5
woke up ready to rip. I've been holding back for months now.. thinking about actually training. Since I got hurt I have just been going through the motions. Well today is day one to get back in ripping shape. smarter workouts, eating a little better, and just keeping myself healthy is the plan.
5 AM
Dog Jog 13:32 [3] 1.1 mi (12:18 / mi) +36ft 11:56 / mi
shoes: Brooks PureGrit - Black/Grn
out the door just after 5:30 with the pup. this going to be my new routine to loosen up. quick lap around the the hood and then over to the YMCA for a lap. Walking and jogging and just loosening up. perfect warm up and she likes it more than me.
6 AM
Running 34:20 [3] 4.1 mi (8:22 / mi) +394ft 7:41 / mi
shoes: Nike Lunar Glide 4 - Grey
headed out the door after dropping the pup off and switching shoes. I did a few minutes of running drills on the street before taking off.
jogged my 4 mile loop on the ranch trails in the light rain... awesome..... felt good... other than being slow and outta shape. huge smile on my face the whole time..
jogged my 4 mile loop on the ranch trails in the light rain... awesome..... felt good... other than being slow and outta shape. huge smile on my face the whole time..
12 PM
Strength/Core (Wendler) 45:00 [3]
shoes: New Balance 1400 - Aqua
doing work. first day of Wendler strength program (just for squat & DL) and underestimating max (and rounding up) to ease into it.
Squat day #1 (max #150)
5 x 95, 5 x 105, 10 x 115
4 rounds
20 kbs #35
20 step ups 28" box
20 kb SDLHP #35
20 situps on bosu w/ med ball
2 rounds of step down & reach
truestretch
Squat day #1 (max #150)
5 x 95, 5 x 105, 10 x 115
4 rounds
20 kbs #35
20 step ups 28" box
20 kb SDLHP #35
20 situps on bosu w/ med ball
2 rounds of step down & reach
truestretch