Training Log Archive: Grandpa JamesonIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
Note
slept:8.0
saw a really bad movie last night.
8 AM
Running 32:00 [3] 4.1 mi (7:48 / mi) +440ft 7:05 / mi
shoes: Nike Lunar Glide 4 - Grey
fun run with maggie and ruby. hood loop. lots and dogs and people out enjoying the killer morning. no calf issues. ready to build back up... slowly.. and keep doing what' i've been doing.
9 AM
Cycling-Road 2:15:00 [3] 36.2 mi (16.1 mph) +1368ft
kurt and i were suppose to go hit the trails.... but of course he was having bike issues so we hit the road. kinda bummed but it was nice to just roll from home. sprinters loop. good legs and a solid week on the bike.
Saturday Nov 23, 2013 #
Note
slept:8.0
happy hour at churchills.
Societe Apprentice IPA with Citra Hops and Stone Enjoy by 12.13.13 DIPA... both awesome!
Societe Apprentice IPA with Citra Hops and Stone Enjoy by 12.13.13 DIPA... both awesome!
8 AM
Cycling-MTB 2:13:00 [3] 21.0 mi (9.5 mph) +2592ft
fun... muddy ride. roller out from the SDRP trail and towards lusardi. my plan was to ride through lusardi and then up black mtn but lusardi had some gnarly, clay mud in spots. bogging down, caking my tires and shoes. time suck cleaning it all off....
so i just finished the loop and the back on the 1 track to the SDRP trail head. good times. looking forward to running these loops and also linking up some long mtb rides.
so i just finished the loop and the back on the 1 track to the SDRP trail head. good times. looking forward to running these loops and also linking up some long mtb rides.
Friday Nov 22, 2013 #
Note
slept:8.0 (injured)
i feel like my get fit unplan is coming together.... and I'm feeling good.
calf is really good. may jog this weekend.
calf is really good. may jog this weekend.
6 AM
Cycling-Road 1:37:00 [3] 27.3 mi (16.9 mph) +1535ft
much better morning on the roads. i rode the swami tues/thrus group ride loop. a good one from home with some solid climbing on the back half. legs feeling the load from the week.
12 PM
Strength/Core 15:00 [3]
truestretch (PT stuff), band work, myrtl, 2 x 15 calf raises #45
Running (test) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Saucony Kinvara 4 - OR/WH
treadmill test on calf. a couple minutes walking and the 2 miles running. felt good. no pain, a bit tight. promising
Thursday Nov 21, 2013 #
Note
slept:8.0 (injured)
calf feels like it's getting better... playing it safe.
6 AM
Cycling-Road 54:00 [3] 13.7 mi (15.2 mph) +466ft
probably should have stayed in bed...
checked the weather and knew a bit of rain had moved through so roads would be wet, not an issues. checked the radar and it looked like no new rain was on the way so i headed out. eager to test new light set up and it was rad. blazing lights in the dark. on the road about 545. lit up like a xmas tree.
started raining lightly 15 minutes in and then full on about 25 minutes. cut loop short and a 4 miles from home i got a flat. had to laugh. standing on the side of the road in the rain, fixing a flat, while cars drove by.... good times.
checked the weather and knew a bit of rain had moved through so roads would be wet, not an issues. checked the radar and it looked like no new rain was on the way so i headed out. eager to test new light set up and it was rad. blazing lights in the dark. on the road about 545. lit up like a xmas tree.
started raining lightly 15 minutes in and then full on about 25 minutes. cut loop short and a 4 miles from home i got a flat. had to laugh. standing on the side of the road in the rain, fixing a flat, while cars drove by.... good times.
11 AM
Strength/Core 30:00 [3]
shoes: Reebok Nano - Camo
solo smashfest. best workout on one cameron sent to me. loosely based on running wod. I modified it a bit... having fun with these.
WU:
truestretch & kipping
2 rounds of:
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
50 sit ups on ball
workout:
10 x squat #95
400m row
50 pull ups w/ 10 sit up on ball every time I had to stop - 50 total
800m row
50 push ups w/ 10 sit up on bosu every time I had to stop - 50 total
400m row
10 x squat #95
~5 min rest~
5 rounds
5 x DL #100
10 x kbs #40
WU:
truestretch & kipping
2 rounds of:
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
50 sit ups on ball
workout:
10 x squat #95
400m row
50 pull ups w/ 10 sit up on ball every time I had to stop - 50 total
800m row
50 push ups w/ 10 sit up on bosu every time I had to stop - 50 total
400m row
10 x squat #95
~5 min rest~
5 rounds
5 x DL #100
10 x kbs #40
Rowing 10:00 [3] 1.0 mi (10:00 / mi)
rowing portion of workout
Wednesday Nov 20, 2013 #
6 AM
Cycling-MTB 1:41:00 [3] 17.5 mi (10.4 mph) +2067ft
mtb from home to la costa. i just wanted to see how long this would take me. need to start doing this once a week. WAY more fun than just slogging away on the roads.
descending skills coming back on the tech stuff. rode everything today.
descending skills coming back on the tech stuff. rode everything today.
11 AM
Strength/Core 30:00 [3]
shoes: Reebok Nano - Camo
truestretch & stretching over ball
2 rounds of swill ball circuit
myrtl
band stretching & mobility
pvc roller
2 rounds of swill ball circuit
myrtl
band stretching & mobility
pvc roller
StairMaster 20:00 [3] +1190ft
mixing it up...
10 min starting at level 8 and increasing level every 2 min
10 min of on(level 14)/off (level 10)
1190 floors
sweating buckets
10 min starting at level 8 and increasing level every 2 min
10 min of on(level 14)/off (level 10)
1190 floors
sweating buckets
Tuesday Nov 19, 2013 #
Note
slept:8.0 (injured)
sore from ART and rower.... crashed early last night.
6 AM
Cycling-Road 1:26:00 [3] 24.1 mi (16.8 mph) +1099ft
wet one. rolled out on wet roads down towards TP. hit a nice rain band in solana beach and then it was dry the rest of the way down to TP and and back to del mar. then more rain and gnar headwind. sweet.
12 PM
Strength/Core 45:00 [3]
shoes: Reebok Nano - Camo
workout with the boys. 5 of us this time...
WU: stretching, bike
EMOM: 4 x push press #30 db's
5 rounds
10 x ab wheel
10 x bag snatch
10 x db front squat #30 db's
20 sec handstand hold
50m kb racked walk 2 x #35 kbs
10 x SDHP #40 kb
WU: stretching, bike
EMOM: 4 x push press #30 db's
5 rounds
10 x ab wheel
10 x bag snatch
10 x db front squat #30 db's
20 sec handstand hold
50m kb racked walk 2 x #35 kbs
10 x SDHP #40 kb
Monday Nov 18, 2013 #
Note
slept:8.5
sunday zombie sleep. skipped a 530am workout with boys... not a chance in hell I'm getting up at 4 something to make that... 5 come early enough.
6 AM
Cycling-Road 1:22:00 [3] 23.5 mi (17.2 mph) +1198ft
(injured)
mellow cruise inland up to carlsbad and back on the coast.
12 PM
Strength/Core 40:00 [3]
motivated to get strong.
truestretch
2 x 100 sit ups on ball
2 x 10 t-push ups
--rower--
10 x squat, GM, DL, cleans, thruster #45
squats
10 x #95, 5 x #115, 5 x #125, 5 x #125
- 4 x 10 kbs #40 (between squat sets)
5 rounds
10 x kipping pull ups
10 x push ups
20 x hanging knee raises
20 x air squats
--blasted!--
foam roller
truestretch
2 x 100 sit ups on ball
2 x 10 t-push ups
--rower--
10 x squat, GM, DL, cleans, thruster #45
squats
10 x #95, 5 x #115, 5 x #125, 5 x #125
- 4 x 10 kbs #40 (between squat sets)
5 rounds
10 x kipping pull ups
10 x push ups
20 x hanging knee raises
20 x air squats
--blasted!--
foam roller
Rowing 10:00 [3] 0.75 mi (13:20 / mi)
5 min warm up
4 min tabata
1 min cool down
4 min tabata
1 min cool down
4 PM
Strength/Core (Physcial Therapy) 10:00 [3]
thorough stretching progression on the truestretch at RU. learned some new moves.
Body Work (ART) 1 [3]
session with bryan. shoulder, neck, back, and lower legs.