Training Log Archive: Grandpa JamesonIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
Note
slept:8.0
good sleep... Fi back on track.
shin. no issues. seems good to go. no rush. if i can start jogging next week i'm still going to do the fear the deer and dirty 30.
shin. no issues. seems good to go. no rush. if i can start jogging next week i'm still going to do the fear the deer and dirty 30.
8 AM
Cycling-Road 2:50:00 [3] 48.7 mi (17.2 mph) +2559ft
super fun ride. mellow heading out to the canyon and then good times hammering with slater and max. hardest efforts I've throwndown in a couple of years. good to know i still have it!!
4 PM
Strength/Core 30:00 [3]
quick one in the slamo garage.
5 x barbell complex #45
every 2' for 20'
5 x thrusters #65
5 x pull ups
10 x box jumps (shin was a non issue. no sensation, nothing)
10 sit ups
5 x barbell complex #45
every 2' for 20'
5 x thrusters #65
5 x pull ups
10 x box jumps (shin was a non issue. no sensation, nothing)
10 sit ups
Friday Apr 29, 2016 #
Note
slept:8.0
broken sleep. fi was a little off from the travel. stoked to be in socal and missing another snow storm!
shin. getting close. without thinking ran through the airport yesterday chasing Fi and had zero pain. jogged around the park last night and still nothing. maybe run next week.
shin. getting close. without thinking ran through the airport yesterday chasing Fi and had zero pain. jogged around the park last night and still nothing. maybe run next week.
11 AM
Cycling-Road 2:18:00 [3] 38.0 mi (16.5 mph) +1558ft
mellow morning hanging out and then an easy path spin with slater. nice and easy and super warm. stoked to be missing the snow this time!!
Thursday Apr 28, 2016 #
Note
slept:8.25 weight:149lbs
good sleep. mini vacation starts today. afternoon flight to socal. back monday morning.
below 150 with some minor tweaks.
shin. much better.
below 150 with some minor tweaks.
shin. much better.
7 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
before strength work....
10' warm up
20 x 30" hard on the 2'
5 x 30" hard/30" easy
5' cooldown
10' warm up
20 x 30" hard on the 2'
5 x 30" hard/30" easy
5' cooldown
8 AM
Strength/Core 45:00 [3]
SSD In-Season SESSION 9 - still modifying to not put too much stress on shin and to get in one DL session per week
Warm Up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5e x single leg DL #35
10 x push ups
Instep Plus Stretch
DL WU: 10 x #95, 8 x #135
Training:
(1) 6 Rounds
5 x DL #155.
10x kbs #35
25 x sit ups
(2) 5 rounds
4 x scotty bob #20
10 x barbell bent over row #85
10 x toes to post
10 x weighted sit up #25
30/30 side plank
Warm Up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5e x single leg DL #35
10 x push ups
Instep Plus Stretch
DL WU: 10 x #95, 8 x #135
Training:
(1) 6 Rounds
5 x DL #155.
10x kbs #35
25 x sit ups
(2) 5 rounds
4 x scotty bob #20
10 x barbell bent over row #85
10 x toes to post
10 x weighted sit up #25
30/30 side plank
Wednesday Apr 27, 2016 #
Note
slept:9.0 weight:150lbs
rested.
shin. doing much better.
shin. doing much better.
11 AM
Cycling-Road 1:58:00 [3] 34.1 mi (17.3 mph) +3127ft
cool and windy ride. headed out to deer creek for some hill reps.
3 x ~10' from the deer creek park entrance to the high grade turnoff. solid efforts. all around 300 watts... probably too hard. Should dial these longer efforts back to 260-75ish watts. descents were cold.
3 x ~10' from the deer creek park entrance to the high grade turnoff. solid efforts. all around 300 watts... probably too hard. Should dial these longer efforts back to 260-75ish watts. descents were cold.
Tuesday Apr 26, 2016 #
Note
slept:8.5 (injured)
best night of sleep i've had in a while. didn't move.
shin. much improvement in last 48 hours.
shin. much improvement in last 48 hours.
11 AM
Cycling-Road 35:00 [3] 9.8 mi (16.8 mph) +643ft
got home from the datacenter and headed out on the bike just a storm was rolling in. thought it was going to blow over but it didn't. bolted home after hearing some loud thunder.
12 PM
Cycling-Trainer 45:00 [3] 15.0 mi (20.0 mph)
got home and jumped on the trainer.
8 x 3' with 2' recovery
odd big gear, even tempo
I was going to do 10 but got a call from maggie. she dropped her wallet walking from the car to the grocery store. realized it right outside and turned around to get it and somebody already scooped it up. i drove down there... nothing. lame.
8 x 3' with 2' recovery
odd big gear, even tempo
I was going to do 10 but got a call from maggie. she dropped her wallet walking from the car to the grocery store. realized it right outside and turned around to get it and somebody already scooped it up. i drove down there... nothing. lame.
3 PM
Strength/Core 40:00 [3]
2 x barbell complex
hang power clean wu: 10 x #65, 8 x #95
every 2' for 20'
2 x hang power clean #100
10 x kbs #35
5e x eccentric calf raises
20 x sit ups
emom
10 x hang power clean #65
hang power clean wu: 10 x #65, 8 x #95
every 2' for 20'
2 x hang power clean #100
10 x kbs #35
5e x eccentric calf raises
20 x sit ups
emom
10 x hang power clean #65
Monday Apr 25, 2016 #
Note
slept:8.5 weight:150lbs
up at 6am. no alarm. feeling good. 3 days of work and then a quick trip to socal.
shin. better. i think. going to wear the boot all week and reassess next monday. not stressing about racing.
shin. better. i think. going to wear the boot all week and reassess next monday. not stressing about racing.
8 AM
Cycling-Road 1:23:00 [3] 24.6 mi (17.8 mph) +850ft
super mellow spin through chatfield. beautiful morning. feeling good and properly tired.
3 PM
Strength/Core 45:00 [3]
SSD Session 8
myrtl
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
Training:
(1) 6 Rounds
3x Squat #155
5x kneeling curl to press #20
6x Y+L, unloaded
(2) 6 Rounds
5x kb Bench Press on ball #70 (2 x #35 kb's)
10x TRX Chin Ups (palms toward face)
3/3/3 Toe Touch Complex
myrtl
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
Training:
(1) 6 Rounds
3x Squat #155
5x kneeling curl to press #20
6x Y+L, unloaded
(2) 6 Rounds
5x kb Bench Press on ball #70 (2 x #35 kb's)
10x TRX Chin Ups (palms toward face)
3/3/3 Toe Touch Complex
Sunday Apr 24, 2016 #
Note
slept:9.0 (injured)
great sleep.
shin. same.
shin. same.
9 AM
Strength/Core 35:00 [3]
mellow morning and breakfast with Fi while maggie was knocking out her last long run before the marathon next week.
2 x barbell comples #45
every 2' for 20'
barbell complex #65
5 rounds
10 x toes to post
10 x weighted sit ups #25
20 x bird dog
2 x barbell comples #45
every 2' for 20'
barbell complex #65
5 rounds
10 x toes to post
10 x weighted sit ups #25
20 x bird dog
11 AM
Cycling-MTB 2:02:00 [3] 22.8 mi (11.2 mph) +3255ft
sunday shredding at green mtn. super fun and good legs. big week on the bike and feeling great.
Saturday Apr 23, 2016 #
Note
slept:8.5 (injured)
such good sleep.
DEXA scan results.... my bone density is above average everywhere. so there goes my theory of why my shin keeps getting lit up.
shin has been getting noticeably better each day now.... going to take one more full week. when we get back from socal I'll hope to get back at it.
DEXA scan results.... my bone density is above average everywhere. so there goes my theory of why my shin keeps getting lit up.
shin has been getting noticeably better each day now.... going to take one more full week. when we get back from socal I'll hope to get back at it.
9 AM
Cycling-Road 3:18:00 [3] 50.5 mi (15.3 mph) +3747ft
killer ride with maggie... so fun. hoping my shin heals quickly because i can't wait to get into the mountains for all day affairs this summer.
chatfied, deer creek, south valley, KC, willow springs, red rocks, 470 path, chatfield home. solid look without going to high. it was only Maggie's 2nd ride outside since Fi was born and she killed it.... and as always attacked me a bunch and tried to drop me descending down into morrison... i love her!
chatfied, deer creek, south valley, KC, willow springs, red rocks, 470 path, chatfield home. solid look without going to high. it was only Maggie's 2nd ride outside since Fi was born and she killed it.... and as always attacked me a bunch and tried to drop me descending down into morrison... i love her!
Friday Apr 22, 2016 #
Note
slept:8.5 weight:152lbs (injured)
been slaying on the work front... ready for an mellow day and night and then some vacation next week in socal... bummer i won't be running out there.
shin. about the same i think. 99% it is a SFX... even if just a small mild one. hopefully not running after i felt the first sign of it will expedite things.
up a couple lbs. once i knew my shin was F'd kind if bee eating like shit and drinking more beer. i'll turn that around next week.
shin. about the same i think. 99% it is a SFX... even if just a small mild one. hopefully not running after i felt the first sign of it will expedite things.
up a couple lbs. once i knew my shin was F'd kind if bee eating like shit and drinking more beer. i'll turn that around next week.
12 PM
Cycling-Road 1:36:00 [3] 29.0 mi (18.1 mph) +2139ft
fun ride. 80 degrees out on deer creek. climbed up to the high grade turn off. pushed in spots. this would be a good ride for a fartlek ride.
2 PM
Strength/Core 30:00 [3]
right after ride.
DL warm up: 10 x #45, 10 x #95, 8 x #115
EMOM for 20'
5 x DL #135
5 x kbs #35 (need to get a heavier kb)
10 x sit ups on ball
stretching
DL warm up: 10 x #45, 10 x #95, 8 x #115
EMOM for 20'
5 x DL #135
5 x kbs #35 (need to get a heavier kb)
10 x sit ups on ball
stretching
Thursday Apr 21, 2016 #
Note
slept:8.0 (injured)
up at 5am with no alarm. rested. so just started working to clear up some time to ride later.
shin mildly better.
I think the universe wants me to ride my bike. the day i post this blog my shin starts acting up:
http://jameswalshracing.com/2016/04/refining-the-p...
every time i decide to "just run" this happens. you think i would have learned.
shin mildly better.
I think the universe wants me to ride my bike. the day i post this blog my shin starts acting up:
http://jameswalshracing.com/2016/04/refining-the-p...
every time i decide to "just run" this happens. you think i would have learned.
6 AM
Strength/Core 45:00 [3]
SSD In-Season Session #7 - solid workout and motivation was back a bit.
Warm up:
myrtl
4 x barbell complex #65
FS warm up: 8 x #65, 6 x #85, 2 x #95
Training:
(1) 10 Rounds
2x Front Squat #100
10 x kb SDHP #35
5e x eccentric calf raises
(2) 6 Rounds
10x Military Press #75
5e x kb row #35
Hip + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
10x toes to post
10x Russian Twist #26
10x Slasher #35
Warm up:
myrtl
4 x barbell complex #65
FS warm up: 8 x #65, 6 x #85, 2 x #95
Training:
(1) 10 Rounds
2x Front Squat #100
10 x kb SDHP #35
5e x eccentric calf raises
(2) 6 Rounds
10x Military Press #75
5e x kb row #35
Hip + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
10x toes to post
10x Russian Twist #26
10x Slasher #35
11 AM
Cycling-Road 1:42:00 [3] 29.1 mi (17.1 mph) +2700ft
killer ride and weather. deer creek to turkey creek. I can't remember that last time i did that climb... last fall?
Wednesday Apr 20, 2016 #
Note
slept:8.5 (injured)
plana is to continue to bank sleep and take it easy. maybe i can beat this thing in a couple of weeks.
shin a bit better today. been wearing the boot 90% of the time. Dr today. the only change i made in my training was running in the NB Fresh Foam 1080's the sunday before my shin lit up. I really don't think that's what caused the issue though... but that's the only difference.
shin a bit better today. been wearing the boot 90% of the time. Dr today. the only change i made in my training was running in the NB Fresh Foam 1080's the sunday before my shin lit up. I really don't think that's what caused the issue though... but that's the only difference.
11 AM
Cycling-Road 1:43:00 [3] 29.4 mi (17.1 mph) +2083ft
easy spin after doc appt. good legs and stoked to just be outside. did half of the dear creek climb. looking forward to all the snow melting and getting in some some climbing.
doc thinks i caught my shin before it turned into a full on stress fracture base on his testing and feeling around. lets hope so. we'll see. getting a dxa scan friday. to check bone density.
doc thinks i caught my shin before it turned into a full on stress fracture base on his testing and feeling around. lets hope so. we'll see. getting a dxa scan friday. to check bone density.
Tuesday Apr 19, 2016 #
Note
slept:8.0 (injured)
good sleep.
shin is fucked. mind boggling. I've been wearing the boot and it seems to be getting worse? Dr Appt tomorrow. Might as well confirm what I already know.
shin is fucked. mind boggling. I've been wearing the boot and it seems to be getting worse? Dr Appt tomorrow. Might as well confirm what I already know.
3 PM
Strength/Core 45:00 [3]
5 rounds
30" ropes
10 x kbs #35
20 x russian twist #26
10 x weighted sit up #25
10 x kneeling slasher to halo
10 x push ups
10 rounds
10 x RDL #65
10 x bent over row #65
3e x kb snatch #35
30" ropes
10 x kbs #35
20 x russian twist #26
10 x weighted sit up #25
10 x kneeling slasher to halo
10 x push ups
10 rounds
10 x RDL #65
10 x bent over row #65
3e x kb snatch #35
Monday Apr 18, 2016 #
Note
slept:9.0 (injured)
great sleep. didn't move.
shin about the same i think.
shin about the same i think.
12 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer spin
Sunday Apr 17, 2016 #
Note
slept:9.0 (injured)
great sleep after a fun night on mom-in-laws house. good food and drink.
super mellow day yesterday with all the snow... and it's still coming down. gnarly.
super mellow day yesterday with all the snow... and it's still coming down. gnarly.
9 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
mellow trainer session while watching youtube videos
10' wu
20 x 1' tempo, 1' easy
10' cd
10' wu
20 x 1' tempo, 1' easy
10' cd
10 AM
Strength/Core 30:00 [3]
clean wu: 10 x #45, 10 x #65, 6 x #85
EMOM
3 x hang power clean #95
5 x kneeling curl to press #20
core - 2 rds
1' bicycle crunch
1' hip bridge
1' flutter kicks
1' plank
1' bird dog
EMOM
3 x hang power clean #95
5 x kneeling curl to press #20
core - 2 rds
1' bicycle crunch
1' hip bridge
1' flutter kicks
1' plank
1' bird dog
Saturday Apr 16, 2016 #
Event: Rattler 50k
Note
slept:8.5 (injured)
good sleep.
shin is for awesome not awesome. completely out of nowhere. 3rd time in the last 2 years my right shin has had some kind of issue. need to figure it out.
got some acupuncture yesterday to see if it would help at all. not sure it did anything but i got a nice nap.
gonna wear the boot and take 10 days off running. i don't think there is any way this can be a SFX (hoping). in the past i have felt something creeping up and this time out of nowhere with early signs. i wasn't even running crazy mileage.
shin is for awesome not awesome. completely out of nowhere. 3rd time in the last 2 years my right shin has had some kind of issue. need to figure it out.
got some acupuncture yesterday to see if it would help at all. not sure it did anything but i got a nice nap.
gonna wear the boot and take 10 days off running. i don't think there is any way this can be a SFX (hoping). in the past i have felt something creeping up and this time out of nowhere with early signs. i wasn't even running crazy mileage.
C • Shit 7
10 AM
Strength/Core 1:00:00 [3]
SSD In-Season Session 6
Warm up
5 x barbell complex #45
hip & instep stretch
(1) 6 Rounds
3x Back Squat
15x kbs #35
10x weighted situp #25
pigeon stretch
(2) 6 Rounds
4x Scotty Bob #20
10x TRX Horizontal Pull ups
10x kneeling slasher to halo
3/3/3 toe touch complex
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
myrtl
Warm up
5 x barbell complex #45
hip & instep stretch
(1) 6 Rounds
3x Back Squat
15x kbs #35
10x weighted situp #25
pigeon stretch
(2) 6 Rounds
4x Scotty Bob #20
10x TRX Horizontal Pull ups
10x kneeling slasher to halo
3/3/3 toe touch complex
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
myrtl
Friday Apr 15, 2016 #
Note
slept:8.0
good sleep...
R shin is sore.... outta nowhere. shit. didn't hurt running tuesday or weds just a little achey weds afternoon and yesterday. same leg as last fall. only thing to do is to give it a couple of days.
no idea where this came from. have had zero indication of anything and body has been feeling great. always my R shin. with the snow coming i'll just rest it this weekend and see what happens.
R shin is sore.... outta nowhere. shit. didn't hurt running tuesday or weds just a little achey weds afternoon and yesterday. same leg as last fall. only thing to do is to give it a couple of days.
no idea where this came from. have had zero indication of anything and body has been feeling great. always my R shin. with the snow coming i'll just rest it this weekend and see what happens.
7 AM
Cycling-MTB 1:20:00 [3] 15.0 mi (11.3 mph) +2188ft
early mtb shred at KC and SV. good times ripping the singletrack
Thursday Apr 14, 2016 #
Note
slept:9.0
good, deep sleep.
now they are calling for 3-5'' of snow here on saturday with a ton of wind. bagging the race. not worth driving down there in shitty weather.
turning this week into a recovery week since the timing works great with the weather and my past 4 weeks.
now they are calling for 3-5'' of snow here on saturday with a ton of wind. bagging the race. not worth driving down there in shitty weather.
turning this week into a recovery week since the timing works great with the weather and my past 4 weeks.
12 PM
Cycling-Road 1:46:00 [3] 29.7 mi (16.8 mph) +2037ft
lunch spinner. mid 70's and awesome... just a bit windy. good legs. put new tires on and made a hug difference. my old tires were over a year old.
Wednesday Apr 13, 2016 #
Note
slept:8.0 weight:150lbs
feeling good.
they are now calling for rain and snow saturday morning. not sure if I'll charge it and head down to colorado springs for the race if that's the case.
they are now calling for rain and snow saturday morning. not sure if I'll charge it and head down to colorado springs for the race if that's the case.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
SSD In-Season SESSION 5
Warm up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
Training:
(1) 9 Rounds
3x Walking Lunge holding Dumbbells/kettlebelss #35
then immediately ....
1x Jumping Lunge each leg (be explosive!)
5x Y+L @ 2.5#
(2) 6 Rounds
10x push ups
10x TRX Pull ups
3/3/3 Toe Touch Complex
10x box jump 24"
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
myrtl
Warm up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
Training:
(1) 9 Rounds
3x Walking Lunge holding Dumbbells/kettlebelss #35
then immediately ....
1x Jumping Lunge each leg (be explosive!)
5x Y+L @ 2.5#
(2) 6 Rounds
10x push ups
10x TRX Pull ups
3/3/3 Toe Touch Complex
10x box jump 24"
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
myrtl
12 PM
Running 1:08:00 [3] 7.7 mi (8:50 / mi) +1371ft 7:33 / mi
fun lunch run with luke. ran from SV parking lot over to KC. then we did some exploring on the eastern hog back. power hiked the steep single track to the top and scrambled along the hog back.... couldn't find a trail down so did some bushwacking.
good times. legs kinda dead.
good times. legs kinda dead.
Tuesday Apr 12, 2016 #
Note
slept:8.5
up early to run... with an alarm. hate that thing.
6 AM
Running 1:15:00 [3] 10.4 mi (7:13 / mi) +1362ft 6:25 / mi
shoes: Nike WH3 #2
took a bit to get going but then felt pretty good. 12 x 45" hill reps. good to blow it out a bit after doing longer, grinding hill reps the past few weeks.
Monday Apr 11, 2016 #
Note
slept:9.0
good sleep. ready for the week and to race on saturday. calling for rain and thunderstorms on the weekend. could make it interesting.
not planning for a full taper leading into the race. just dialing in back the few days before. then race hard and full recovery week next week.
not planning for a full taper leading into the race. just dialing in back the few days before. then race hard and full recovery week next week.
12 PM
Cycling-Road 1:27:00 [3] 25.5 mi (17.6 mph) +906ft
spent the morning in the datacenter and then headed for a spin. cloudy and cool when I headed and then the sum came out. decent legs but kinda tired.
Sunday Apr 10, 2016 #
Note
slept:9.0
good sleep! feeling yesterday's run a bit... mostly just tired legs.
9 AM
Running 1:30:00 [3] 12.5 mi (7:12 / mi) +233ft 7:05 / mi
shoes: New Balance FF 1080
mellow miles on the river with ruby. felt pretty good. just cruising today. ready to back off a bit for next weekend's race.
very solid week of training. feeling fit.
very solid week of training. feeling fit.
Saturday Apr 9, 2016 #
Note
slept:8.0
up early again without alarm. need to break this habit.
8 AM
Running 2:35:00 [3] 20.1 mi (7:43 / mi) +3110ft 6:44 / mi
shoes: Nike WH3 #2
green mtn long run. wanted to 2-3 hours and about 20 miles. felt pretty solid all day. one Vfuel gel at 90' and one 17oz flask of water. got warm and could have used more water. no water last few miles...but suffering a bit is always good.
first run in the UD tim olson pack. so good. perfect for racing.
first run in the UD tim olson pack. so good. perfect for racing.
C • AK? 2
Friday Apr 8, 2016 #
Note
slept:8.0 weight:150lbs
good sleep. woke up at 530 wide awake. lame. feeling good and not sore from all the miles yesterday.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
In-Season SESSION 4
Warm up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
Training:
(1) 6 Rounds
2x Squat #135
5x Burpee (be explosive!)
3x Shoulder Sweep Complex
(2) 6 Rounds
5x Push Press #85
10x TRX Pull ups
Hip + Pigeon Stretch
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
(4) 3 Rounds
15x Hamstring Hell
10e x eccentric calf raises
Warm up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
Training:
(1) 6 Rounds
2x Squat #135
5x Burpee (be explosive!)
3x Shoulder Sweep Complex
(2) 6 Rounds
5x Push Press #85
10x TRX Pull ups
Hip + Pigeon Stretch
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
(4) 3 Rounds
15x Hamstring Hell
10e x eccentric calf raises
12 PM
Cycling-Road 1:46:00 [3] 31.2 mi (17.7 mph) +1946ft
easy lunch spin. just enjoying the warm weather.
Thursday Apr 7, 2016 #
Note
slept:8.0
up early again.... running before early meetings.
6 AM
Running 1:30:00 [3] 11.6 mi (7:46 / mi) +2336ft 6:31 / mi
shoes: Nike WH3 #2
this was an ass kicker... hill reps at green mtn.
solid warm up and then 4 x 6' hill reps on the green mtn fire road. ran down for 3' for recovery. it worked out perfect and i topped out on the climb on the last rep.... hard though as each rep was steeper than the last. stoked on the work.
solid warm up and then 4 x 6' hill reps on the green mtn fire road. ran down for 3' for recovery. it worked out perfect and i topped out on the climb on the last rep.... hard though as each rep was steeper than the last. stoked on the work.
5 PM
Running 31:38 [3] 4.2 mi (7:32 / mi) +91ft 7:23 / mi
shoes: Hoka Clifton v2 (GRN)
easy afternoon jog with family on the river path. warm. tank tops! good legs and mellow effort.
Wednesday Apr 6, 2016 #
Note
slept:8.5 weight:151lbs
up early again.... good deep sleep but didn't want to get up.
151 lbs. leaner then i've been in quite some time just some solid muscle from the past few months of consistent strength training. looking to be in the mid 140s by dirty 30... but not going to do anything crazy, like cut out beer, to get there. probably just need to lay off the cookies.
151 lbs. leaner then i've been in quite some time just some solid muscle from the past few months of consistent strength training. looking to be in the mid 140s by dirty 30... but not going to do anything crazy, like cut out beer, to get there. probably just need to lay off the cookies.
7 AM
Running 1:01:00 [3] 8.4 mi (7:16 / mi) +344ft 6:59 / mi
shoes: Hoka Clifton v2 (GRN)
easy run down to the river and back with ruby. quads a bit sore from yesterday.. downhill running and front squats.
1 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
lunchtime trainer sesh while on Fortinet FW training webex.
10' warm up
8 x 3' w/ 2' recovery
- odd big gear
- even tempo
10' cooldown
10' warm up
8 x 3' w/ 2' recovery
- odd big gear
- even tempo
10' cooldown
Tuesday Apr 5, 2016 #
Note
slept:8.0
up early to run... will be for the next few days. Fortinet training and early meetings.
6 AM
Running 1:20:00 [3] 10.3 mi (7:46 / mi) +2060ft 6:32 / mi
shoes: Nike WH3 #2
morning run at ken caryl. up the manor house climb and back. felt kinda sluggish climbing but still put in a decent time. rolled the descent back to the truck feeling good. over dressed. pretty cold starting out but warmed up quickly.
1 PM
Strength/Core 45:00 [3]
SSD In-Season Session 3
SESSION 3
Warm Up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
front squat warm up: 1- x #45, 8 x #65
Training:
(1) 6 Rounds
3x Front Squat #95
3x Box Jump at 24"
Lat + Pec Stretch
(2) 6 Rounds
4x Scotty Bob #20
10x Horizontal Pull ups
3x Squat to Stand
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions (face down back
extensions if no GHD)
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
(4) 3 Rounds
1' tabat calf raises
10x Kettlbell/Dumbbell Hinge Lift #20
SESSION 3
Warm Up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
front squat warm up: 1- x #45, 8 x #65
Training:
(1) 6 Rounds
3x Front Squat #95
3x Box Jump at 24"
Lat + Pec Stretch
(2) 6 Rounds
4x Scotty Bob #20
10x Horizontal Pull ups
3x Squat to Stand
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions (face down back
extensions if no GHD)
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
(4) 3 Rounds
1' tabat calf raises
10x Kettlbell/Dumbbell Hinge Lift #20
Monday Apr 4, 2016 #
Note
slept:9.0
big sunday night sleep. makes a hug difference in how i feel monday morning.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35:00 [3]
2 x barbell complex + hip & instep stretch
10 x DL #135
5 rounds
6 x DL #155
40 x step ups
SSD Core for Runners SESSION 2
Obj: Core Strength
(1) 6 Rounds
20 sec. Russian Twists #26
20 sec. Front Bridge
15 sec. Rest
(2) 6 Rounds
15 sec. Windshield Wipers
15 sec./15 sec. Standing Founder
30 sec. Rest
10 x DL #135
5 rounds
6 x DL #155
40 x step ups
SSD Core for Runners SESSION 2
Obj: Core Strength
(1) 6 Rounds
20 sec. Russian Twists #26
20 sec. Front Bridge
15 sec. Rest
(2) 6 Rounds
15 sec. Windshield Wipers
15 sec./15 sec. Standing Founder
30 sec. Rest
12 PM
Cycling-Road 1:26:00 [3] 23.7 mi (16.5 mph) +1549ft
mellow spin. killer weather. sunny and 70+. love it. good legs too...
Sunday Apr 3, 2016 #
Note
slept:8.5
up early to head down south to run a lap of the rattler 50k that I'm racing in 2 weeks.
8 AM
Running 1:32:00 [3] 10.2 mi (9:01 / mi) +1136ft 8:10 / mi
shoes: Nike WH3
drove to colorado springs to run some of the rattler 50k course with chad and alex. good times and it should be a fun race. no big climbs and pretty technical. not sure how fast it will be.
pretty mellow effort. legs felt great.
pretty mellow effort. legs felt great.
Saturday Apr 2, 2016 #
Note
slept:9.0
good sleep. sore from strength work yesterday.... should make my long run today fun.
8 AM
Running 3:00:00 [3] 18.3 mi (9:50 / mi) +3271ft 8:25 / mi
shoes: Nike WH3
tough day at the office. ran from south valley to deer creek. super deep snow on all the upper trails at deer creek. post-holing up to my knees. slow going up there and a lot of work. pretty wrecked by the end but stoked to get in 3 hours on the trails.
Friday Apr 1, 2016 #
Note
slept:8.0
up early for no reason... just wide awake at 530. no work today.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
in-season SESSION 2
Warm Up:
4 Rounds
10x Air Squats
10x Push ups (lower number for women)
20x Situps
Instep Plus Stretch
squat wu: 10 x #65, 8 x #95, 6 x #115
Training:
(1) 9 Rounds
2x Back Squat #135
then immediately ...
2x Broad Jump
5x Y+L, unloaded
(2) 6 Rounds
10x Kettelbell swing #35
10 x TRX Pull up (Palms away)
3/3/3 Toe Touch Complex
(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext
myrtl
Warm Up:
4 Rounds
10x Air Squats
10x Push ups (lower number for women)
20x Situps
Instep Plus Stretch
squat wu: 10 x #65, 8 x #95, 6 x #115
Training:
(1) 9 Rounds
2x Back Squat #135
then immediately ...
2x Broad Jump
5x Y+L, unloaded
(2) 6 Rounds
10x Kettelbell swing #35
10 x TRX Pull up (Palms away)
3/3/3 Toe Touch Complex
(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext
myrtl
12 PM
Cycling-Road 1:30:00 [3] 25.0 mi (16.7 mph) +1500ft
mellow recovery spin. garmin edge 500 is jacked. hoping i can get it working again.
legs felt good but didn't push it at all. pure recovery. 40 degrees and sunny. good to be back out on the roads.
legs felt good but didn't push it at all. pure recovery. 40 degrees and sunny. good to be back out on the roads.