Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 15, 2014:
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Sunday Jun 15, 2014 #
Note
slept:8.5
pizza port never lets me down.... best IPA's on the planet... and the pizza is pretty awesome too!
C • PP 2
7 AM
Cycling-Road 4:03:00 [3] 68.7 mi (17.0 mph) +5558ft
backing up... solid morning on the bike. on it kinda early for a sunday but wanted to get it done and the relax.
down the coast and then up the inside & outside of tp. then out the 56 bike path-camino del sur-san dieguito-el apajo-del dios-elfin-SEH (up and over then the double peak)-home.
pretty good legs all day but my bottom bracket was creaking like a mofo and driving me nuts. getting it in to VH tomorrow.
down the coast and then up the inside & outside of tp. then out the 56 bike path-camino del sur-san dieguito-el apajo-del dios-elfin-SEH (up and over then the double peak)-home.
pretty good legs all day but my bottom bracket was creaking like a mofo and driving me nuts. getting it in to VH tomorrow.
Saturday Jun 14, 2014 #
Note
slept:9.5
much needed mega sleep. passed out on couch at around 830
hopocalypse on draft at pph. so good.
hopocalypse on draft at pph. so good.
8 AM
Running 32:00 [3] 4.0 mi (8:00 / mi) +334ft 7:25 / mi
shoes: Nike Zoom Structure+ 17
hood lap with maggie and ruby. no rush getting out the door today. nice mellow morning and rad to run around the hood with the girls.
10 AM
Cycling-MTB 3:08:00 [3] 39.1 mi (12.5 mph) +3373ft
late start at hodges.... planned. maggie want to run in the head and it was definitely nice and warm. my legs were kind of dead from the start. solid loop with some good climbing but nothing crazy. legs felt best last hour. planning a mega ride out there soon.
Friday Jun 13, 2014 #
Note
slept:7.5
ready for the weekend.
6 AM
Cycling-Road 1:32:00 [3] 24.6 mi (16.0 mph) +2982ft
double peak sesh and good legs. Big ring up the SEH side and 30 seconds standing/30 seconds seated. standing 30 seconds was a hard effort and the seated 30 seconds were still staying on it but at a high cadence. simulating mtb climbing. i think this is the fastest i've done this route.
12 PM
Swimming 30:00 [3] 1.14 mi (26:19 / mi)
suns out guns out!
2000 scy
10 x 100 alternating swim & pull
300 kick
6 x 50 swim with fins
300 pull w/ paddles
100 kick
2000 scy
10 x 100 alternating swim & pull
300 kick
6 x 50 swim with fins
300 pull w/ paddles
100 kick
Strength/Core 30:00 [3]
stretching on ball
myrtl
band stretching & mobility
2x
20 x sit ups on ball with #20 med ball
20 x trunk twists on ball with #20 med ball
20 x around the worlds on ball with #20 med ball
3 min plank
15 x knees to elbows
20 x leg raises on roman chair
myrtl
band stretching & mobility
2x
20 x sit ups on ball with #20 med ball
20 x trunk twists on ball with #20 med ball
20 x around the worlds on ball with #20 med ball
3 min plank
15 x knees to elbows
20 x leg raises on roman chair
Thursday Jun 12, 2014 #
Note
slept:6.5
wired from race and caffeine. once I did fall aleeep I was out!
body feels pretty good. hand is sore from punching the rock at 20mph. very lucky i didn't break it.
body feels pretty good. hand is sore from punching the rock at 20mph. very lucky i didn't break it.
6 AM
Cycling-Road 1:35:00 [3] 27.4 mi (17.3 mph) +1010ft
mellow rancho loop. legs not to trashed but kept it very easy.
12 PM
Strength/Core 30:00 [3]
truestretch
3x
21 x TRX IYT
15 X TRX push up/fly
10 x TRX single leg squat (ea side)
30 x TRX mtn climbers
20 x TRX step back crossover lunge
20 x hanging knee raises
squat WU: 10 x #45, 8 x #95, 6 x #115
5x
5 x squat #135
10 x kbs #44
stretching on ball
3x
21 x TRX IYT
15 X TRX push up/fly
10 x TRX single leg squat (ea side)
30 x TRX mtn climbers
20 x TRX step back crossover lunge
20 x hanging knee raises
squat WU: 10 x #45, 8 x #95, 6 x #115
5x
5 x squat #135
10 x kbs #44
stretching on ball
Dry Sauna 10:00 [3]
lax ball... blazing hot today.
6 PM
Running 32:30 [3] 4.0 mi (8:08 / mi) +323ft 7:33 / mi
shoes: Hoka Conquest
after work hood lap with maggie and ruby. so good to be out running and sweating. shin all... zero pain and sensation.
Wednesday Jun 11, 2014 #
Note
slept:8.0
super deep sleep. slept through the alarm.
6 AM
Surfing (Roland 9'0) 1:00:00 [3]
super fun surf with kurt at moonlight. rode my longboard for the first time in a long time.... waves were super fun. ripping lefts coming in and a big bigger than i thought it would be. even though i've only been paddlboarding the last month it's already making a difference in my paddling strength surfing. i was getting into waves super early.
12 PM
Running (treadmill) 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Air Pegasus+ 30 - Cali
another ez jog on the treadmill. no pain. from 9:15 pace down to 7:30 the last 5 minutes.
truestretch before.
truestretch before.
5 PM
Cycling-MTB 47:00 [3] 8.1 mi (10.3 mph) +771ft
quick and dirty warm up. fun course.
6 PM
Cycling-MTB (RACE!) 55:00 [3] 13.5 mi (14.7 mph) +1211ft
another shitty start... nothing. midway through the first lap i latched back on to the lead pack and not 10 seconds later ate shit. had hit a rock through i tight switchback and i flew over the bars. been years since i've had a crash that good. awesome!!! garmin flew off too. 6 guys passed me and i was back on the bike. 2 minutes later my garmin flew off (one of the mounting tabs broke in the crash). more guys passed.
threw the garmin in my jersey and started hammering. i spent the rest of the race bringing back everybody that passed me because of the crash. a lot of all out efforts, especially on the climb. felt way better that last week red lining. some progress.
threw the garmin in my jersey and started hammering. i spent the rest of the race bringing back everybody that passed me because of the crash. a lot of all out efforts, especially on the climb. felt way better that last week red lining. some progress.
Tuesday Jun 10, 2014 #
Note
slept:8.0
zombie.
set up my stand up desk yesterday at work. so stoked.
pretty sure my shin is good to go. no pain during or after running on it yesterday. no pain this morning running up and down the stairs. going to ease back into it.
set up my stand up desk yesterday at work. so stoked.
pretty sure my shin is good to go. no pain during or after running on it yesterday. no pain this morning running up and down the stairs. going to ease back into it.
6 AM
Cycling-Road 1:37:00 [3] 28.9 mi (17.9 mph) +1309ft
rolled out the door with plans to knock out double peak but legs weren't having it. the combo of the fatigue from the weekend and the trainer sesh last night. rolled a flattish loop and legs felt better by the end.
6 PM
Yoga (core power) 1:00:00 [3]
sweatfest with maggie
Monday Jun 9, 2014 #
Note
slept:8.0
zombie sleep after Blue Ribbon for Maggie's bday. never lets us down.
nothing like waking up and getting straight to work at 5am. being on the phone with Cisco TAC is always a great way to start the day.
it's been 3 weeks without a run and i have zero shin pain. i've been running up and down the stairs this past week and i can't make it hurt even if i try. good sign.
nothing like waking up and getting straight to work at 5am. being on the phone with Cisco TAC is always a great way to start the day.
it's been 3 weeks without a run and i have zero shin pain. i've been running up and down the stairs this past week and i can't make it hurt even if i try. good sign.
12 PM
Strength/Core 30:00 [3]
truestretch
**run**
21 * 15 * 9 - pull ups, air squats, push ups
* 100 sit ups on ball
21-15-9 - squats #95, kbs #35
3x
10 x clean & press #65
30 x weight side bend #35
foam roller
**run**
21 * 15 * 9 - pull ups, air squats, push ups
* 100 sit ups on ball
21-15-9 - squats #95, kbs #35
3x
10 x clean & press #65
30 x weight side bend #35
foam roller
Running (treadmill) 10:00 [3] 1.15 mi (8:42 / mi)
shoes: Saucony Kinvara 4 - OR/WH
testing shin and all good.
started a 10+ pace and worked down 8 min pace. no pain or any kind of sensation in lower leg. we'll how it feels the rest of today and tomorrow morning.
started a 10+ pace and worked down 8 min pace. no pain or any kind of sensation in lower leg. we'll how it feels the rest of today and tomorrow morning.
Dry Sauna 10:00 [3]
5 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
first trainer session in a long time and the first with the mask. first 50 minutes at 6k
10 min warm up
30, 1min, 1.5 min, 2 min, 2.5 min, 3 min intervals on equal rest the back down ladder.
easy to 50 minutes then took the mask off.
5 x 15" all our sprints on 45" recovery
5 min ez
intervals were hard with the mask. had push to side after each interval to catch my breath for 15 seconds. awesome.
10 min warm up
30, 1min, 1.5 min, 2 min, 2.5 min, 3 min intervals on equal rest the back down ladder.
easy to 50 minutes then took the mask off.
5 x 15" all our sprints on 45" recovery
5 min ez
intervals were hard with the mask. had push to side after each interval to catch my breath for 15 seconds. awesome.
C • whoa 5