Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Note
slept:8.5
pizza port dinner. the best.
Cycling-Road 3:19:00 [3] 56.1 mi (16.9 mph) +3471ft
longest ride I've done in a while and the longest I'll will probably due for the next month due to racing and travel. the pizza and ipa for dinner last night must have worked. good, strong legs today. could have kept riding much longer.
Saturday Aug 30, 2014 #
8 AM
Running 4:21:00 [3] 19.0 mi (13:44 / mi) +5253ft 10:53 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
another killer day. up early and headed to idyllwild to get a permit.
up the devil's slide trail to the pct and then to wellman's divide. then we hit hit the summit. descended deer springs to the strawberry junction. got on the strawberry trail (pct) back to devil's slide and then back to humbar park.
http://app.strava.com/activities/187587963/overvie...
killer loop. a lot of really technical unrunnable sections and couple that with some tired legs on my part made for some slow going. event hough I had bad legs it was another killer day in the mountains with maggie.
up the devil's slide trail to the pct and then to wellman's divide. then we hit hit the summit. descended deer springs to the strawberry junction. got on the strawberry trail (pct) back to devil's slide and then back to humbar park.
http://app.strava.com/activities/187587963/overvie...
killer loop. a lot of really technical unrunnable sections and couple that with some tired legs on my part made for some slow going. event hough I had bad legs it was another killer day in the mountains with maggie.
Friday Aug 29, 2014 #
Note
slept:8.0
good sleep. 9-5. ready for the 3 day weekend.
6 AM
Cycling-Road 1:34:00 [3] 27.3 mi (17.4 mph) +1200ft
rancho recovery loop. very easy. legs were definitely tired this morning. probably won't do any more running doubles for a while.
12 PM
Strength/Core 45:00 [3]
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
8 x #95, 6 x #115, 4 x #135
5x
5 x squat #155 (same weight as last week - challenging)
10 x kbs #40
30 x sit ups on ball
3x
10e x weighted step up 2 x #25 dbs
5e x kb clean & press #35
15e x weighted side bends #35
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20e x dumbell row on ball #30
20 x db bend press #60
20 x hanging knee raises
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
8 x #95, 6 x #115, 4 x #135
5x
5 x squat #155 (same weight as last week - challenging)
10 x kbs #40
30 x sit ups on ball
3x
10e x weighted step up 2 x #25 dbs
5e x kb clean & press #35
15e x weighted side bends #35
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20e x dumbell row on ball #30
20 x db bend press #60
20 x hanging knee raises
Thursday Aug 28, 2014 #
Note
slept:7.0
at work until about 10. long day but got a lot done.
slept 11-6. back at it today.
slept 11-6. back at it today.
7 AM
Running 1:29:00 [3] 11.0 mi (8:05 / mi) +2215ft 6:48 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
later start due to late night of work and extra hour of sleep but still a bit groggy. albertsons parking lot in San Elijo down to Melrose and then the climb all the way up to double peak. steady effort but not pushing it and still pr'd the climb. cruised the descent back to the truck. solid run and definitely one I am going to hit regularly from now on. I want to see how fast i can get up the climb.
http://app.strava.com/activities/186530338
the climb:
http://app.strava.com/segments/4920045?filter=over...
ran in a new pair of hoka rapa nui trails. need to break them in before noble. 3rd pair of rapa nui's.
http://app.strava.com/activities/186530338
the climb:
http://app.strava.com/segments/4920045?filter=over...
ran in a new pair of hoka rapa nui trails. need to break them in before noble. 3rd pair of rapa nui's.
12 PM
Strength/Core 30:00 [3]
recovery sesh.... definitely feeling the NaKoa session from yesterday and the run this morning. needed to loosen up.
truestretch & stretching over the ball
band stretching and mobility
myrtl
foam roller
truestretch & stretching over the ball
band stretching and mobility
myrtl
foam roller
Dry Sauna 15:00 [3]
want to get in some extended sessions in before noble canyon
5 PM
Running 34:00 [3] 4.2 mi (8:06 / mi) +410ft 7:25 / mi
shoes: Hoka Conquest
easy jog around the hood with maggie. nice an warm. time for and ice cold green flash west coast IPA!
Wednesday Aug 27, 2014 #
Note
slept:8.0
deep, restful sleep... pretty standard after yoga. marathon day of work.
6 AM
Cycling-MTB 1:39:00 [3] 18.4 mi (11.2 mph) +2402ft
killer morning and good legs. climbed the backside of water tower and denning road. i've been getting all kinds of PR's on the long, technical, single track descents lately. consistently getting on the mtb is paying off.
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
dynamic warm up
agility patterns on dots
2 (ea direction) x 3 times around Hex hopping in & out over each line
3x
5e x single leg box jump
3e x drop lunge jump
10 x reverse overhead med ball throw
3x
100ft lateral rope pull (ea side)
90" jump rope
60" versa (205,222,218) - previous best was 208
2x
5 x 10" prone cobra hold
20" bird dog each side
agility patterns on dots
2 (ea direction) x 3 times around Hex hopping in & out over each line
3x
5e x single leg box jump
3e x drop lunge jump
10 x reverse overhead med ball throw
3x
100ft lateral rope pull (ea side)
90" jump rope
60" versa (205,222,218) - previous best was 208
2x
5 x 10" prone cobra hold
20" bird dog each side
Tuesday Aug 26, 2014 #
Note
slept:8.5
killer afternoon with weeger. burritos at Rudy's, a beer at Societe, and then finished it off at pizza port before he took the train back to the hell that is the OC.
in bed early and feeling great today.
in bed early and feeling great today.
6 AM
Running 1:00:00 [3] 7.6 mi (7:54 / mi) +390ft 7:32 / mi
shoes: Hoka Rapa Nui Road
mellow run in the lagoon with maggie. started near pizza port (where i left my truck yesterday!) and just cruised out and back. legs significantly better than yesterday.
12 PM
Strength/Core 30:00 [3]
tons of energy today... i was going to swim but the pool was packed... but this is now going to be my standard tuesday session. ramping up the volume a notch but not adding running volume. more cross training.
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
DL warm up
12 x #95, 8 x #115, 6 x #135
5x
5 x DL #145
20 x kbs #35
3x
10 x clean & press #65 (easy)
2x
30 x hanging knee raises
***stairmaster***
foam roller
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
DL warm up
12 x #95, 8 x #115, 6 x #135
5x
5 x DL #145
20 x kbs #35
3x
10 x clean & press #65 (easy)
2x
30 x hanging knee raises
***stairmaster***
foam roller
StairMaster 20:00 [3] 1.5 mi (13:20 / mi) +1170ft 7:40 / mi
8 min warm up. Level 8-11
10 min at level 12
2 min at level 8 cool down
10 min at level 12
2 min at level 8 cool down
5 PM
Yoga (core power) 1:00:00 [3]
first time taking the hot power fusion class. hotter and not as hard but super relaxing and good stretch. i feel awesome right now.
Monday Aug 25, 2014 #
Note
slept:8.0
feeling much better today. half day of work and then beer with weeger.
6 AM
Running 39:00 [3] 4.4 mi (8:52 / mi) +420ft 8:08 / mi
shoes: Hoka Stinson Trail
early leg shaker with maggie and ruby. quads still pretty sore but good to get out and loosen them up.
10 AM
Strength/Core 45:00 [3]
truestretch
5x
10 x pull ups
20 x leg raises on roman chair
10 x push ups
20 x bosu sit ups (full ROM)
band stretching & mobility
myrtl
foam roller - extended session. 10 minutes on quads.
5x
10 x pull ups
20 x leg raises on roman chair
10 x push ups
20 x bosu sit ups (full ROM)
band stretching & mobility
myrtl
foam roller - extended session. 10 minutes on quads.