Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 11, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Aug 11, 2013 #
Note
slept:8.5
another super mellow night and good sleep. body feels good.
8 AM
Cycling-MTB 2:14:00 [3] 22.5 mi (10.1 mph) +3025ft
super fun ride out at la costa. legs felt good and I was climbing well. descending the tech stuff i was a bit rusty but that's to be expected. cleaned everything though... just not fast.
messed around with new go pro... some killer shots. nice and hot out there.
messed around with new go pro... some killer shots. nice and hot out there.
Saturday Aug 10, 2013 #
Note
slept:8.5
mega sleep. didn't move.
8 AM
Running 2:00:00 [3] 15.45 mi (7:46 / mi) +1378ft 7:10 / mi
shoes: PI Road H3
fun run with Maggie and Mario. We decided to keep it close since maggie is in taper mode. fun loop around the hood trails. mix of everything. maggie headed home at 1:20 and Mario ran until 2 hours. 100% aerobic and talking the whole time. fitness is coming and just super stoked to have a 2 hour run feel very, very easy.
Friday Aug 9, 2013 #
Note
slept:8.0
Final day working for my current company.. so I took it off.
mega sleep and mellow morning.
mega sleep and mellow morning.
8 AM
Cycling-Road 2:14:00 [3] 34.0 mi (15.2 mph) +3602ft
solid ride. out and up and over Double peak and then up to the peak. felt really good this morning. cruised up through carlsbad an then home. solid little climbing loop. very little flat.
Thursday Aug 8, 2013 #
Note
slept:8.0
went to bed even earlier... deep sleep.
Body Work (massage) 1 [3]
massage with shari. much needed and still plenty of scar tissue from crash to work out.
6 AM
Running (steady state intervals) 1:23:00 [3] 11.3 mi (7:21 / mi) +495ft 7:03 / mi
shoes: PI Road H3
another really good workout. after a little over a 3 mile, mellow warm up we got on it.
2 x 3 miles steady w/ 4 min ez between. My goal was to run about ~30 seconds per mile slower than my 3 mile tempo pace (6:16) from tuesday... so around 6:45 pace.
#1 - 3 miles in 20:03 - 6:41 pace
#2 - 3 miles in 20:03 - 6:41 pace
booyah! stoked to run the same times for each interval and right around where I wanted. we ran the same 3 miles but in opposite directions for intervals. about 1.8 miles on the cardiff rail trail and 1.2 on the coast from the kook to swamis. #2 was definitely hard once I got back on the rail trail.
so stoked with the way things are going right now. just gotta keep being smart and conservative.
2 x 3 miles steady w/ 4 min ez between. My goal was to run about ~30 seconds per mile slower than my 3 mile tempo pace (6:16) from tuesday... so around 6:45 pace.
#1 - 3 miles in 20:03 - 6:41 pace
#2 - 3 miles in 20:03 - 6:41 pace
booyah! stoked to run the same times for each interval and right around where I wanted. we ran the same 3 miles but in opposite directions for intervals. about 1.8 miles on the cardiff rail trail and 1.2 on the coast from the kook to swamis. #2 was definitely hard once I got back on the rail trail.
so stoked with the way things are going right now. just gotta keep being smart and conservative.
12 PM
Strength/Core 40:00 [3]
was feeling pretty tired heading over but once i got loose i felt really good.
stretching
2 x 100 situps on ball
myrtl
band stretching and mobility
3 rounds with bar
10 x squats to one leg
10 x good mornings
10 x dead lift
10 x cleans to one leg
10 x thrusters to one leg
20 x kbs #35
20 bosu situps
2 rounds
5 x extended lunge matrix (every direction)
5 x step down and reach
stretching
2 x 100 situps on ball
myrtl
band stretching and mobility
3 rounds with bar
10 x squats to one leg
10 x good mornings
10 x dead lift
10 x cleans to one leg
10 x thrusters to one leg
20 x kbs #35
20 bosu situps
2 rounds
5 x extended lunge matrix (every direction)
5 x step down and reach
Dry Sauna 10:00 [3]
lax ball. no stick. massage tonight.
Wednesday Aug 7, 2013 #
Note
slept:7.5 weight:151.8lbs
good sleep. weight holding steady. with increased volume my appetite has been through the roof. also getting stronger in the gym and leaner. Goal is to be ~145 by 10/12. no rush. gradual.
6 AM
Cycling-Road 1:38:00 [3] 28.7 mi (17.6 mph) +873ft
spinner down the coast and through RSF. Steady effort, nothing hard. Avoided the hills today. another fun run on tap for tomorrow.
12 PM
Strength/Core 20:00 [3]
quick stretching and core session.
2 rounds on ball
100 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans opp arm/leg
20 pikes
20 leg raises to overhead v-up
5 rounds of prone leg raises
pvc roller
2 rounds on ball
100 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans opp arm/leg
20 pikes
20 leg raises to overhead v-up
5 rounds of prone leg raises
pvc roller
Dry Sauna 10:00 [3]
lax ball & stick. these sessions are making a difference.
Tuesday Aug 6, 2013 #
Note
slept:7.5
epic dinner of homemade GF pizza. feed the machine.
really good sleep and woke up feeling really fresh and alert.
really good sleep and woke up feeling really fresh and alert.
6 AM
Running (Tempo) 1:06:30 [3] 8.9 mi (7:28 / mi) +417ft 7:09 / mi
shoes: PI Road H3
3 mile tempo run with Maggie. Legs and energy good from the start. 3+ mile warm up down leucadia and south on vulcan. started 3 mile tempo at stop sign by behind wholefoods. I ran down the cardiff rail trail and and maggie stayed on the road.
I felt good and was rolling along around ~6:25 pace and maggie was pulling away. 2 miles in crossed over to the coast and ran back north up towards swamis. she had a good gap and decided i would try to bring her back in the final mile. Caught her right at 3 miles. stoked with the effort. mellow cool down back home.
18: 50 (6:16 pace) 3 miles, 92ft of climbing.
good baseline and chasing that final mile brought back "race" feelings. I can' wait to toe the line healthy and ready to rip.
I felt good and was rolling along around ~6:25 pace and maggie was pulling away. 2 miles in crossed over to the coast and ran back north up towards swamis. she had a good gap and decided i would try to bring her back in the final mile. Caught her right at 3 miles. stoked with the effort. mellow cool down back home.
18: 50 (6:16 pace) 3 miles, 92ft of climbing.
good baseline and chasing that final mile brought back "race" feelings. I can' wait to toe the line healthy and ready to rip.
C • B2B 2
12 PM
Strength/Core 45:00 [3]
2 rounds:
1 min front plank
1 min flutter kicks
1 min side plank
1 min superman flutter kicks
1 min side plank
moblitly/stretching with band
5 rounds
10 x goblet squats #26
10 x single arm kbs #26 (each arm)
3 x lunge matrix
10 x single arm clean & press #26 (each arm)
stretching & pvc roller
1 min front plank
1 min flutter kicks
1 min side plank
1 min superman flutter kicks
1 min side plank
moblitly/stretching with band
5 rounds
10 x goblet squats #26
10 x single arm kbs #26 (each arm)
3 x lunge matrix
10 x single arm clean & press #26 (each arm)
stretching & pvc roller
Monday Aug 5, 2013 #
Note
slept:7.5
good sleep... needed more. rough getting out of bed this morning. rare for me. grinding.
6 AM
Running 1:00:00 [3] 7.0 mi (8:34 / mi) +725ft 7:48 / mi
shoes: PI Trail M2
shake out jog with maggie on the hood trails. super mellow and perfect. making sure to take recovery jogs very, very easy... especially as I build volume.
lower back was really tight to start. I think it's due the single leg deadlifts I did on friday. first time in a long time and so so form. need to be careful.
lower back was really tight to start. I think it's due the single leg deadlifts I did on friday. first time in a long time and so so form. need to be careful.
12 PM
Strength/Core 35:00 [3]
took it easy on the lowerbody today. plan on some solid run workouts on T/TH so gonna lift legs then.
2 rounds - core killa all on or with the ball
100 situps
20 windshield wipers
20 v-ups
20 pikes
20 supermans alternating opposite arms and legs
20 glute bridge (each leg)
myrtl between and rounds.
2 rounds
10 kipping pull ups
10 pushups
30 hanging knee raises
- this circuit made me VERY sore last week.
2 rounds
21 x TRX IYT
5 rounds of step doan & reach (ea leg)
foam roller
2 rounds - core killa all on or with the ball
100 situps
20 windshield wipers
20 v-ups
20 pikes
20 supermans alternating opposite arms and legs
20 glute bridge (each leg)
myrtl between and rounds.
2 rounds
10 kipping pull ups
10 pushups
30 hanging knee raises
- this circuit made me VERY sore last week.
2 rounds
21 x TRX IYT
5 rounds of step doan & reach (ea leg)
foam roller
Dry Sauna 10:00 [3]
lax ball. stick. suppleness.