Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 15, 2015:
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Sunday Mar 15, 2015 #
Note
slept:9.25
super mellow, awesome, relaxing day with maggie yesterday. lunch at seaside, sat out in the sun for an hour, errands, pannikin (more time sitting outside) errands, relaxing by pool, made some epic chicken for dinner. watched ND with the ACC tournament. nice 'lil saturday.
8 AM
Running 36:00 [3] 4.4 mi (8:11 / mi) +417ft 7:30 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy hood lap with rubes. groing/hip all good. we'll see how it feels tomorrow.
9 AM
Cycling-Road 2:17:00 [3] 40.0 mi (17.5 mph) +1949ft
easy spin. out and back on the 56 bike path. ok legs today had to put in a few efforts to drop some dudes who tried to latch on.
good week.
good week.
Saturday Mar 14, 2015 #
Note
slept:9.0
mellow friday at home. through marriage i've become a ND fan. Killer watching them upset Duke last night. Stoked for some march madness.
8 AM
Cycling-Road 3:12:00 [3] 51.8 mi (16.2 mph) +4990ft
long ride... headed out east. up to double peak and then until the end of N. Twin Oaks Rd. the gate was locked so i flipped. wanted to get 4 hours but after the gate was locked and not having great legs I didn't want to chase time or miles.
Friday Mar 13, 2015 #
Note
slept:8.0
deep sleep.
hoppy bday at Bier Garden. Feel like Alpine has jumped the shark since being produced at Green Flash. Nelson and Hoppy Bday are everywhere... and honestly taste different. still good but different.
hip/groin good today after a bit of treadmill work yesterday.
hoppy bday at Bier Garden. Feel like Alpine has jumped the shark since being produced at Green Flash. Nelson and Hoppy Bday are everywhere... and honestly taste different. still good but different.
hip/groin good today after a bit of treadmill work yesterday.
6 AM
Cycling-Road 1:32:00 [3] 26.7 mi (17.4 mph) +1752ft
kelly drive loop and good legs. one solid effort heading home on the coast. tamarack to avenida encinas. watching Paris-Nice every night has me wanting to hammer.
11 AM
Strength/Core 40:00 [3]
wu on rower
band stretching & mobility
myrtl
couch stretch - making big progress
3x
20e x single leg hip ext on ball
10e x single leg curl on ball
30 x mtn climbers on ball
2 x laps sumo walk w/ band
30 x sit ups on ball
some pull ups and kbs
Helen on rower
3x
400m row
21 x kbs #44
12 x pull ups
right around 9 minutes, not all out. harder than i thought. grip strength was limiting factor due to the rowing.
band stretching & mobility
myrtl
couch stretch - making big progress
3x
20e x single leg hip ext on ball
10e x single leg curl on ball
30 x mtn climbers on ball
2 x laps sumo walk w/ band
30 x sit ups on ball
some pull ups and kbs
Helen on rower
3x
400m row
21 x kbs #44
12 x pull ups
right around 9 minutes, not all out. harder than i thought. grip strength was limiting factor due to the rowing.
Rowing 10:00 [3] 1.0 mi (10:00 / mi)
warm up and helen.
12 PM
Hike 21:30 [3] 1.0 mi (21:30 / mi) +675ft 13:07 / mi
shoes: Nike Zoom Fly - Volt/Red
on the incline treadmill again. not running just hiking.
warm up then 3 min at 15, 18, 21, 24 incline
then 1 min at 17 and on min at 30.
easy to get to 1 mile
warm up then 3 min at 15, 18, 21, 24 incline
then 1 min at 17 and on min at 30.
easy to get to 1 mile
Thursday Mar 12, 2015 #
Note
slept:8.0
up earlier than normal because the pup needed to go out...
hip/groin gets better by the day... as long as I don't run. dr appt this morning. I'm sure they'll just recommend PT.
******
appt at core went as expected. xray which obviously didn't show anything and the doctor took another look at MRI. Nothing but illiopsoas tendinitis and bursitis. both minor. prescribed astym. appt next week on weds. it should feel wonderful....
https://www.youtube.com/watch?v=5XUASdbeJ7E
hip/groin gets better by the day... as long as I don't run. dr appt this morning. I'm sure they'll just recommend PT.
******
appt at core went as expected. xray which obviously didn't show anything and the doctor took another look at MRI. Nothing but illiopsoas tendinitis and bursitis. both minor. prescribed astym. appt next week on weds. it should feel wonderful....
https://www.youtube.com/watch?v=5XUASdbeJ7E
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
The Sufferfest: There is No Try
7:00 Warm-up
:15×4 – each 15 seconds gets faster
1:00 recovery
:30×4 – each 30 seconds gets faster
1:00 recovery
:45×4 – each 45 seconds gets faster
1:30 recovery
1:00×4 – each 1:00 gets faster
1:30 recovery
2:00×4 – each 2:00 gets faster
2:00 recovery
1:00×4 – each 1:00 gets faster
1:30 recovery
:45×4 – each :45 gets faster
1:30 recovery
:30×4 – each :30 gets faster
1:00 recovery
:15×4 – each :15 gets faster
4:00 Warm-down
7:00 Warm-up
:15×4 – each 15 seconds gets faster
1:00 recovery
:30×4 – each 30 seconds gets faster
1:00 recovery
:45×4 – each 45 seconds gets faster
1:30 recovery
1:00×4 – each 1:00 gets faster
1:30 recovery
2:00×4 – each 2:00 gets faster
2:00 recovery
1:00×4 – each 1:00 gets faster
1:30 recovery
:45×4 – each :45 gets faster
1:30 recovery
:30×4 – each :30 gets faster
1:00 recovery
:15×4 – each :15 gets faster
4:00 Warm-down
11 AM
Strength/Core 45:00 [3]
wu on bike & trustretch
2 x 10 squat, good mornings, DL, cleans, press #45
5 x barbell complex #65
- 6 x DL
- 6 x bent over row
- 6 x hang power cleans
- 6 x front squat
- 6 x push press
- 6 x back squat
- 6 x push ups
3x
20 x walking lunge w/ #26 kb overhead
20 x bosu sit ups
20 x bosu supermans
2 x 10 squat, good mornings, DL, cleans, press #45
5 x barbell complex #65
- 6 x DL
- 6 x bent over row
- 6 x hang power cleans
- 6 x front squat
- 6 x push press
- 6 x back squat
- 6 x push ups
3x
20 x walking lunge w/ #26 kb overhead
20 x bosu sit ups
20 x bosu supermans
Running 15:00 [3] 1.4 mi (10:43 / mi) +600ft 7:37 / mi
shoes: Nike Zoom Fly - Volt/Red
doc told me to try to run a bit and see what happens... easy on incline treadmill so awesome. first 10 minutes running up to 12% then last 5 "hiking up to 24%.
really need one of these for the training dungeon in colorado.
really need one of these for the training dungeon in colorado.
Wednesday Mar 11, 2015 #
Note
slept:8.5
still adjusting to time change. tired and dark.
groin has been good.
groin has been good.
6 AM
Cycling-Road 1:29:00 [3] 22.3 mi (15.0 mph) +2756ft
straight out to double peak and 2 x up double peak drive. pretty good legs considering yesterday. killer morning out there escaping the clouds and fog.... and it was warm.
hit 951 watts on a spring coming home. i am going to get 1k soon.
hit 951 watts on a spring coming home. i am going to get 1k soon.
12 PM
Strength/Core 40:00 [3]
doing the needful....
wu on bike & truestretch
band stretching and mobility
myrtl
hip extensions
couch stretch
sumo walks with band around ankles
wu on bike & truestretch
band stretching and mobility
myrtl
hip extensions
couch stretch
sumo walks with band around ankles
Tuesday Mar 10, 2015 #
Note
slept:7.5
feels so early... and it's so dark.
6 AM
Cycling-Road 1:26:00 [3] 20.0 mi (14.0 mph) +2575ft
so dark this morning... so I did hill reps close to home.
8 x Skyloft
.7 miles, 251 ft.
all between 4:15-25 and not crushing myself. strength workout.
avg-285-300 watts each climb.
fun workout and close to home. with the darker mornings I'll for sure be doing this one more... and very little traffic.
8 x Skyloft
.7 miles, 251 ft.
all between 4:15-25 and not crushing myself. strength workout.
avg-285-300 watts each climb.
fun workout and close to home. with the darker mornings I'll for sure be doing this one more... and very little traffic.
12 PM
Strength/Core 1:00:00 [3]
laying off the single are kbs & TGU this week. those moves work the groin/hip a lot. also getting back to more bodyweight prehab stuff that i've been ignoring for past few months.
wu on bike & truestretch
2x
4 x 5 step down & reach
20e x calf raises
5x
10 x kbs #50
10 x goblet squat 350
10 x bosu situps
10 x SDHP #50
10 x toes to bar
5x
3 x lunge matrix
5 x pull ups
5 x push ups
couch stretch 2 x 1 min each side... torture
more stretching & hip mobility
foam roller
wu on bike & truestretch
2x
4 x 5 step down & reach
20e x calf raises
5x
10 x kbs #50
10 x goblet squat 350
10 x bosu situps
10 x SDHP #50
10 x toes to bar
5x
3 x lunge matrix
5 x pull ups
5 x push ups
couch stretch 2 x 1 min each side... torture
more stretching & hip mobility
foam roller
Monday Mar 9, 2015 #
Note
slept:9.0 (injured)
long day yesterday... but all is good.
2 episodes into HoC season 3.
hip/groin better today. appt at core on thurs AM. from what i've read and tests i've done on myself seems hip (illiopsoas) tendinitis. found come good stretching and stuff to do. i'll give it a try.
2 episodes into HoC season 3.
hip/groin better today. appt at core on thurs AM. from what i've read and tests i've done on myself seems hip (illiopsoas) tendinitis. found come good stretching and stuff to do. i'll give it a try.
9 AM
Cycling-Road 2:03:00 [3] 35.4 mi (17.3 mph) +1490ft
mellow morning working from home and then got out the door. super mellow sprinters loop. sunny and awesome out.
4 PM
Strength/Core 20:00 [3]
home sesh...
myrtl, band stretching & mobility, hip stretching, foam roller, and massage ball in hip.
hip is noticeably better today.
myrtl, band stretching & mobility, hip stretching, foam roller, and massage ball in hip.
hip is noticeably better today.