Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 17, 2014:
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Sunday Aug 17, 2014 #
Note
slept:8.5
capped the day off with dinner at blue ribbon. perfection. feel good today.
8 AM
Running 1:22:00 [3] 10.15 mi (8:05 / mi) +902ft 7:27 / mi
shoes: Hoka Stinson Trail
4+ with the pup and then we headed out for another 6. nice and easy.
body feels good. a bit of soreness creeping in from lifting on friday.
another good week.
body feels good. a bit of soreness creeping in from lifting on friday.
another good week.
Saturday Aug 16, 2014 #
Note
slept:8.5
good sleep. mellow night.
pho for dinner from Kim's and my gut is a bit off this morning... but it was so good.
pho for dinner from Kim's and my gut is a bit off this morning... but it was so good.
9 AM
Running 3:03:00 [3] 20.4 mi (8:58 / mi) +3140ft 7:50 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
noble canyon.
good run for me. took it really easy and mellow on the way and just rolled the way back. fun course. the race should be hard. perfect.
also got growled at by a mountain lion. pretty sweet.
hit alpine after with maggie and matt. good times.
good run for me. took it really easy and mellow on the way and just rolled the way back. fun course. the race should be hard. perfect.
also got growled at by a mountain lion. pretty sweet.
hit alpine after with maggie and matt. good times.
Friday Aug 15, 2014 #
6 AM
Cycling-Road 1:23:00 [3] 23.6 mi (17.1 mph) +1257ft
what a difference just a bit of easier week is making. legs felt great and energy is sky high. ran into going the opposite direction in solana beach. flipped and loma santa fe and TT'd to catch. finally got to him in cardiff. been while since i've done an extended 300+ effort. felt good.
split off from denner and cruised home. killer morning and cooler temps. hand was much better today. no numbness and not nearly as much pain. it's still going to take a while but I'm confident that it's actually getting better now.
split off from denner and cruised home. killer morning and cooler temps. hand was much better today. no numbness and not nearly as much pain. it's still going to take a while but I'm confident that it's actually getting better now.
12 PM
Strength/Core 40:00 [3]
truestretch
squat WU
12 x #45, 10 x #65, 8 x #95, 6 x #115, 4 x #135
5x
5 x squat #150 (up #5 from last week)
10 x kbs #40
3x
10e x weighted step up 2 x #22.5 dbs
10e x kb clean & press #26
l
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20 x db bench press on ball #60
20e x single arm bent over row on ball #30
20 x sit ups on ball
20 x back ext on ball
20 x roman chair leg raises
squat WU
12 x #45, 10 x #65, 8 x #95, 6 x #115, 4 x #135
5x
5 x squat #150 (up #5 from last week)
10 x kbs #40
3x
10e x weighted step up 2 x #22.5 dbs
10e x kb clean & press #26
l
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20 x db bench press on ball #60
20e x single arm bent over row on ball #30
20 x sit ups on ball
20 x back ext on ball
20 x roman chair leg raises
Thursday Aug 14, 2014 #
Note
slept:8.0
up at normal time. run, get some work down, head to the redlands.
6 AM
Running 1:05:00 [3] 8.1 mi (8:01 / mi) +879ft 7:17 / mi
shoes: Hoka Huaka
good, mellow run and a CR.
4 miles easy with maggie and ruby. dropped the pup off at home and headed out for more. went after 2 segments in the hood that i don't have the CR's on. missed the first one my 1 second (ER North hill UP) but got the second one by 9 seconds (Garden View Climb).
http://app.strava.com/activities/180093249/overvie...
legs felt great today and resisted the urge to tack on more.
4 miles easy with maggie and ruby. dropped the pup off at home and headed out for more. went after 2 segments in the hood that i don't have the CR's on. missed the first one my 1 second (ER North hill UP) but got the second one by 9 seconds (Garden View Climb).
http://app.strava.com/activities/180093249/overvie...
legs felt great today and resisted the urge to tack on more.
Wednesday Aug 13, 2014 #
6 AM
Cycling-MTB 1:39:00 [3] 18.1 mi (11.0 mph) +2339ft
mellow ride. not trying push anything this week. climbed up to the water tower via "the grind" and then back up to the la costa kiosk on "crippler:. just some fireroad climbing and then ripped the switchbacks down (PR).
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
another good one..
dynamic warm up & stretching
agility ladder drills
hurdle hops - forward and lateral
3 x 300 yard shuttle runs
#1 - 10 x 30 yard - 56"
#2 - 6 x 50 yard - 49"
#3 - 3 x 100 yard - 43"
* crazy how quickly my HR would come down after almost maxing out on these efforts
3x
20" body weight split squats each side
20 x push ups
20 yard bear crawl with 2 x #20 db's (hard)
calf stretching & mobility
dynamic warm up & stretching
agility ladder drills
hurdle hops - forward and lateral
3 x 300 yard shuttle runs
#1 - 10 x 30 yard - 56"
#2 - 6 x 50 yard - 49"
#3 - 3 x 100 yard - 43"
* crazy how quickly my HR would come down after almost maxing out on these efforts
3x
20" body weight split squats each side
20 x push ups
20 yard bear crawl with 2 x #20 db's (hard)
calf stretching & mobility
Tuesday Aug 12, 2014 #
Note
slept:8.0
back in the tent. good sleep but woke up more than normal.
6 AM
Running 1:00:00 [3] 7.4 mi (8:06 / mi) +705ft 7:26 / mi
shoes: Hoka Huaka
torrey pines with maggie. super mellow up the road to the driving range and then back on broken hill, beach, and guy flemming trails. one solid effort up the beach trail going for mike's CR of 4:36. got it with a 4:17. looking forward to hearing from him later!!
feeling really good.
feeling really good.
12 PM
Swimming 30:00 [3] 1.14 mi (26:19 / mi)
stoked it had time for this. won't be swim for a week or two. getting some tattoo work done on thurs.
500 swim
500 kick
10 x 50 swim with fins (25 ez/25 hard)
500 pull w/ paddles
500 swim
500 kick
10 x 50 swim with fins (25 ez/25 hard)
500 pull w/ paddles
6 PM
Yoga (core power) 1:00:00 [3]
hot one.
Monday Aug 11, 2014 #
Note
slept:9.15
another big week in the bag and feeling awesome and niggle free. need to keep that way. dialing it a back a bit this week.
12 PM
Strength/Core 35:00 [3]
truestretch
10-9-8-7-6-5-4-3-2-1 pull ups - 10 x kbs #35 between (200 total)
3x
30 x hanging knee raises
10e x weight wood chop high to low
10e x weight wood chop low to high
band stretching & mobility
foam roller
10-9-8-7-6-5-4-3-2-1 pull ups - 10 x kbs #35 between (200 total)
3x
30 x hanging knee raises
10e x weight wood chop high to low
10e x weight wood chop low to high
band stretching & mobility
foam roller