Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 28, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Dec 28, 2014 #
Note
slept:15.0
wow... what a difference a day makes. i was probably out of bed yesterday for a total of 2 hours. On and off sleep all day and then a solid night of sleep. feel fine this morning.
8 AM
Running 34:00 [3] 4.1 mi (8:18 / mi) +396ft 7:36 / mi
shoes: Hoka Clifton #2 (Green)
good to get out after 30+ hours in bed. easy hood lap with maggie and ruby. felt ok. not sick any more just low energy. didn't eat much yesterday. half a sandwich and a piece of pizza.
Saturday Dec 27, 2014 #
Note
slept:10.0 (sick) (rest day)
Woke up feeling off and exhausted. Woke up at 830, back in bed at 1030 asleep. Just woke up 2pm. Don't feel like I have the flu. Just out if it and like I could sleep all day... Hopefully just resting today will keep me from getting sick.
Friday Dec 26, 2014 #
Note
slept:9.5
more great sleep after a killer day.
9 AM
Cycling-MTB 1:59:00 [3] 25.1 mi (12.7 mph) +1942ft
killer morning out at hodges. from SDRP to the end of the highland valley 1-track and back. so green out and the trails were perfect. good legs and did a bit of hammering.
Thursday Dec 25, 2014 #
Note
slept:10.0
Merry Christmas!!
good times last night over kurt's with a crew of good people... and too much bourbon! I actually have a little headache/hangover this morning... can't remember the last time.
good times last night over kurt's with a crew of good people... and too much bourbon! I actually have a little headache/hangover this morning... can't remember the last time.
9 AM
Running 36:00 [3] 4.3 mi (8:22 / mi) +404ft 7:41 / mi
shoes: Hoka Clifton #2 (Green)
fun christmas jog with maggie and ruby.
10 AM
Running 48:45 [3] 7.0 mi (6:58 / mi) +634ft 6:25 / mi
shoes: Hoka Clifton #2 (Green)
more miles after i dropped maggie and ruby at home. felt good. just running.
Wednesday Dec 24, 2014 #
Note
slept:8.0
first day of vacation and up early by choice. taking ruby out to la costa for the first time to run. want to get on it before it gets to warm.
6 AM
Running 1:05:00 [3] 6.8 mi (9:34 / mi) +1263ft 8:08 / mi
shoes: Hoka Challenger (Org)
killer, fun, mellow run out at la costa with the pup. this was the first time i've taken her out there and it was rad. a bit slow going the second time down on the somewhat rocky single track but she killed it.
Tuesday Dec 23, 2014 #
6 AM
Running 1:14:00 [3] 10.7 mi (6:55 / mi) +433ft 6:40 / mi
shoes: Hoka Clifton #2 (Green)
on it earlier than I have been in quite some time and first run (other than north face) with a headlamp since i can remember.
early, dark, and creaky warm up. i was definitely feeling all those thursters from yesterday. 5-4-3-2-1 min fartlek on 1 min recovery. felt good. all around 6 min pace. then just cruising home.
ended up being a good run.
early, dark, and creaky warm up. i was definitely feeling all those thursters from yesterday. 5-4-3-2-1 min fartlek on 1 min recovery. felt good. all around 6 min pace. then just cruising home.
ended up being a good run.
12 PM
Strength/Core 45:00 [3]
shoes: Reebok Nano 4.0 (BLK/RD)
WU on bike
dynamic warm up, hip opening
Buy In:
Back Squat
WU: 10 x #45, 5 x #95
3 @ 70% - #135
3 @ 80% - #155
3 or more @ 90% - #165 - I was supposed to do #175 but #165 felt heavy. gonna use #185 as 1RM until i actually do a 1RM
WOD:
5 Rounds:
5 Hang Clean #75
5 Handstand Push-Ups
Rest 3 Minutes
5 rounds
10 Kettlebell Swing #53
10 Burpees
8:14 - it's a good burn....
For todays workout we are going to perform two couplets with 3 minutes of rest between each. Record your time minus the rest.
dynamic warm up, hip opening
Buy In:
Back Squat
WU: 10 x #45, 5 x #95
3 @ 70% - #135
3 @ 80% - #155
3 or more @ 90% - #165 - I was supposed to do #175 but #165 felt heavy. gonna use #185 as 1RM until i actually do a 1RM
WOD:
5 Rounds:
5 Hang Clean #75
5 Handstand Push-Ups
Rest 3 Minutes
5 rounds
10 Kettlebell Swing #53
10 Burpees
8:14 - it's a good burn....
For todays workout we are going to perform two couplets with 3 minutes of rest between each. Record your time minus the rest.
C • you 2
Monday Dec 22, 2014 #
Note
slept:9.0
relaxing sunday... errands and met kurt and ramon at alehouse. Had a couple the El Segundo Brewing Citra Pale Ale. One of the best pale's i've ever had... seriously.
http://www.beeradvocate.com/beer/profile/25920/784...
http://www.beeradvocate.com/beer/profile/25920/784...
7 AM
Running 44:00 [3] 5.4 mi (8:09 / mi) +463ft 7:32 / mi
shoes: Hoka Clifton #2 (Green)
easy hood jog with ruby. more assholes with their dogs off leash. ruby got bummed rushed by dogs 3 times. over it. i'm going to let rubes get after their dogs sooner or later.
yesterday, after ruby got jumped on and nipped at by an off leash golden retriever, i asked the owner why the hell her dog wasn't on a leash when there are sign all over the place that say your dog MUST be on a leash. her reply... i couldn't find my leash this morning. i told her she was full of shit and that if i see her out there again and her dog is not on a leash i'm calling animal control. not fair to ruby who is NEVER off leash on the hood trails to get constanty bum rushed by other dogs.
yesterday, after ruby got jumped on and nipped at by an off leash golden retriever, i asked the owner why the hell her dog wasn't on a leash when there are sign all over the place that say your dog MUST be on a leash. her reply... i couldn't find my leash this morning. i told her she was full of shit and that if i see her out there again and her dog is not on a leash i'm calling animal control. not fair to ruby who is NEVER off leash on the hood trails to get constanty bum rushed by other dogs.
12 PM
Strength/Core (crossfit) 30:00 [3]
WU on rower
dynamic warm up
pvc work
Buy In:
3 Sets:
Max Strict Pull-Ups
took it easy. saving for workout. 3 x 5 strict
more easy rowing
WOD:
Jackie
1000M Row (3:30)
50 Thrusters #45 (broken - set of 30 and 20)
30 Pull-Ups (broken - set of 20 and 10)
6:39
happy with the effort. could go faster.
dynamic warm up
pvc work
Buy In:
3 Sets:
Max Strict Pull-Ups
took it easy. saving for workout. 3 x 5 strict
more easy rowing
WOD:
Jackie
1000M Row (3:30)
50 Thrusters #45 (broken - set of 30 and 20)
30 Pull-Ups (broken - set of 20 and 10)
6:39
happy with the effort. could go faster.
Rowing 10:00 [3] 1.0 mi (10:00 / mi)
warm up and workout