Training Log Archive: Grandpa JamesonIn the 7 days ending Nov 2, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Nov 2, 2014 #
Note
slept:11.0
huge sleep! went down town and had some beers with pete and amber yesterday afternoon. belching beaver hop highway on draft at the knotty barrel. so good.
big, long day. passed out early.... and woke up early due to time change... after 11 hours of sleep.
big, long day. passed out early.... and woke up early due to time change... after 11 hours of sleep.
8 AM
Running 49:00 [3] 6.25 mi (7:50 / mi) +600ft 7:11 / mi
shoes: Hoka Clifton (Blue)
fun, mellow jog with ruby around the hood. perfect fall morning.
9 AM
Cycling-Road 2:20:00 [3] 36.0 mi (15.4 mph) +1470ft
sunny sunday spin with maggie. easy out and back on the bike path. killer day and the body feels great.
Saturday Nov 1, 2014 #
Event: San Juan Trail 50k
Note
slept:9.5
awesome mellow night at him good sleep to the sound of rain... about time.
burritos from jorge's for dinner. chicken fajita + guac. not bad, but not better than Rudy's.
burritos from jorge's for dinner. chicken fajita + guac. not bad, but not better than Rudy's.
8 AM
Running 3:00:00 [3] 21.3 mi (8:27 / mi) +4104ft 7:09 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
La Costa long run. I was going to head out to poway and run woodson but after not rushing out the door decided to stay close to home.
parked at the albertson's in SE and headed for La Costa. Hit about every climb out there. all easy/steady. nothing hard to day. felt good the whole time. cooler temps and tacky trails from the rain. one bottle of water was all i had on the run. no food.
parked at the albertson's in SE and headed for La Costa. Hit about every climb out there. all easy/steady. nothing hard to day. felt good the whole time. cooler temps and tacky trails from the rain. one bottle of water was all i had on the run. no food.
Friday Oct 31, 2014 #
Note
slept:8.0
yesterday i was feeling pretty smashed so I did the needful maggie went to PPH after work. 2 beers (dechutes fesh squeeze IPA and Stone Ruinten DIPA) and a killer burger. perfection.
6 AM
Cycling-Road 1:10:00 [3] 21.0 mi (18.0 mph) +518ft
mellow spin but the burgers and beers worked. good legs and energy today. planning on keeping this week kinda mellow on running front. want to make sure I am recovered and then hit it hard for 3 weeks.
12 PM
Strength/Core (crossfit) 50:00 [3] 0.75 mi (1:06:40 / mi)
5 min on bike
dynamic warm up
pvc pass throughs
Buy In:
Press
WU: 10 x #45, 5 x #75
5 @ 75% - 5 x #85
3 @ 85% - 3 x #95
1 or more @ 95% - 1 x #105
WOD:
5 Rounds:
Every 3 Minutes
200M Run
20 Russian KB Swings #44
1 Push/Split Jerk #95 (cleaned it)
*Record TOTAL weight of the jerk. Ex. If you perform 135 + 155 + 175 + 195 + 205 =865. 865 is your score.
socre = 475
went conservative on run and weight. today was an off day for running so didn't want to do anything stupid.
dynamic warm up
pvc pass throughs
Buy In:
Press
WU: 10 x #45, 5 x #75
5 @ 75% - 5 x #85
3 @ 85% - 3 x #95
1 or more @ 95% - 1 x #105
WOD:
5 Rounds:
Every 3 Minutes
200M Run
20 Russian KB Swings #44
1 Push/Split Jerk #95 (cleaned it)
*Record TOTAL weight of the jerk. Ex. If you perform 135 + 155 + 175 + 195 + 205 =865. 865 is your score.
socre = 475
went conservative on run and weight. today was an off day for running so didn't want to do anything stupid.
Thursday Oct 30, 2014 #
Note
slept:7.75
home a little after 10 and a sleep by 11. up at 645.
huge night of work.... but all good. only one or two nights left for this phase and then a bit of break of having to work at night.
huge night of work.... but all good. only one or two nights left for this phase and then a bit of break of having to work at night.
7 AM
Running 1:17:00 [3] 10.0 mi (7:42 / mi) +903ft 7:06 / mi
shoes: Hoka Clifton (Blue)
mellow miles this morning due to tired legs and body. late night of work and last 2 days of crossfit adding up. just cruised around the hood trails. 4 miles with the pup and then 6 solo. killer morning.
C • SJT 2
12 PM
Strength/Core 30:00 [3]
calf stretching and mobility
stretching over ball
band stretching & mobility
truestretch
foam roller
stretching over ball
band stretching & mobility
truestretch
foam roller
Dry Sauna 10:00 [3]
lax ball
Wednesday Oct 29, 2014 #
Note
slept:8.0
big day yesterday and going for another today...... then a big night of work. maybe the last one for a while. stoked.
6 AM
Cycling-Road 1:32:00 [3] 26.3 mi (17.2 mph) +1572ft
another good morning ride. legs pretty good. actually got a bit cold rolling out... awesome. twice up the outside of TP. solid efforts but not all out.
12 PM
Strength/Core (crossfit) 45:00 [3]
5 min on bike
dynamic warm up
Buy In:
4 Sets:
Max Strict Pull-Ups
Rest 1-2 minutes after each set
12,8,8,7 = 35 total - a bit tired from pull ups mon & tues
4 x 4 Minute Rounds:
400M Run (avg 70" for 400's, not all out)
and
Max Rounds:
10 Sit-Ups
7 Toes 2 Bar
Rest 2 Minutes
11 rounds + 14 reps
could have gotten more but I'm not very good at stringing together toes to bars and ripped my had a bit on 2nd 4 min round. put on some grippads that were pretty rad after.
http://www.bodybuilding.com/store/gripad/gripad-we...
dynamic warm up
Buy In:
4 Sets:
Max Strict Pull-Ups
Rest 1-2 minutes after each set
12,8,8,7 = 35 total - a bit tired from pull ups mon & tues
4 x 4 Minute Rounds:
400M Run (avg 70" for 400's, not all out)
and
Max Rounds:
10 Sit-Ups
7 Toes 2 Bar
Rest 2 Minutes
11 rounds + 14 reps
could have gotten more but I'm not very good at stringing together toes to bars and ripped my had a bit on 2nd 4 min round. put on some grippads that were pretty rad after.
http://www.bodybuilding.com/store/gripad/gripad-we...
Running 6:00 [3] 1.0 mi (6:00 / mi)
4 x 400m during workout
4 PM
Running 31:00 [3] 4.1 mi (7:34 / mi) +371ft 6:58 / mi
shoes: Hoka Bondi 3 - Black
easy cruise around the hood before heading back to work... a bit tired. back to back big days. solid work.
first run in the Bondi 3's. perfect for easy recovery miles.
first run in the Bondi 3's. perfect for easy recovery miles.
Tuesday Oct 28, 2014 #
Note
slept:8.5
felt like if could have slept a lot longer...
6 AM
Cycling-Road 1:24:00 [3] 24.0 mi (17.1 mph) +1322ft
another awesome morning. nice and cool. kelly drive loop. mellow effort but legs felt good. ran into wattie a couple miles from home and rode with him for a bit.
12 PM
Strength/Core (crossfit) 1:00:00 [3]
WU on bike
dynamic stretching/movement prep
planks
Buy In:
Back Squat
WU: 10 x #45, 8 x #95, 6 x #115
5 @ 75% - 5 x #135
3 @ 85% - 3 x #145
1 @ 95% - 3 x #155
still conservative... especially after racing on sunday
WOD:
AMRAP 12 Minutes
30 Medicine Ball Cleans #24
15 Pull-Ups
5 rounds + 33 reps
tough one... each clean was like 2 air squats with #24. constant movement. all pull ups unbroken
dynamic stretching/movement prep
planks
Buy In:
Back Squat
WU: 10 x #45, 8 x #95, 6 x #115
5 @ 75% - 5 x #135
3 @ 85% - 3 x #145
1 @ 95% - 3 x #155
still conservative... especially after racing on sunday
WOD:
AMRAP 12 Minutes
30 Medicine Ball Cleans #24
15 Pull-Ups
5 rounds + 33 reps
tough one... each clean was like 2 air squats with #24. constant movement. all pull ups unbroken
5 PM
Running 35:40 [3] 4.8 mi (7:26 / mi) +413ft 6:52 / mi
shoes: Hoka Stinson Trail
shake out lap around the hood and felt good. picked up the pup on the way home.
Monday Oct 27, 2014 #
Note
slept:9.5
dinner at blue ribbon... always excellent.
revamped beer menu and they now have Saint Archer Pale, Racer 5, and Mongo. I had a Racer 5 and Mongo. Mongo is one on my favorite beers.
jogged ruby down to doggy daycare (.5 mile r/t) and felt pretty good. tired, tight legs but not sore. huge difference with not pouncing descents in the race.
revamped beer menu and they now have Saint Archer Pale, Racer 5, and Mongo. I had a Racer 5 and Mongo. Mongo is one on my favorite beers.
jogged ruby down to doggy daycare (.5 mile r/t) and felt pretty good. tired, tight legs but not sore. huge difference with not pouncing descents in the race.
12 PM
Strength/Core 45:00 [3]
really good energy and not sore.
truestretch
2 x 10 squats, good mornings, DL, cleans #45
band stretching & mobility
myrtl
5x
10 x pull ups
20 x sit ups on ball
10 x push ups
20 x hanging knee raises
10 x kbs #40
20 x sit ups on ball
stretching on ball
foam roller
truestretch
2 x 10 squats, good mornings, DL, cleans #45
band stretching & mobility
myrtl
5x
10 x pull ups
20 x sit ups on ball
10 x push ups
20 x hanging knee raises
10 x kbs #40
20 x sit ups on ball
stretching on ball
foam roller
Dry Sauna 10:00 [3]
lax ball... good sweat.