Training Log Archive: Grandpa JamesonIn the 31 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
Note
slept:8.0
broken sleep. up with Fi-monster a handful of times. party time.
lower leg feels good. body feeling the Big Mountain workouts. this programs either going to make me stronger than ever or completely destroy me. time will tell.
lower leg feels good. body feeling the Big Mountain workouts. this programs either going to make me stronger than ever or completely destroy me. time will tell.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer with maggie. loosening and warming.
9 AM
Strength/Core 45:00 [3]
Big Mountain Session 4 - another ass kicker... this will be the theme i'm sure. loving it though. tired, sore but pushing through.
Obj: Work Capacity
Warm up:
5 Minute Sandbag Getup #40
Training:
(1) 8 Rounds for Time
4x Sandbag Clean and Squat each side - 8x Total #40
5x Ankles to Bar
8x Touch/Jump/Touch
3x Scotty Bobs#20
(2) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
(3) 2 Rounds
30 Second Jane Fonda each leg
Obj: Work Capacity
Warm up:
5 Minute Sandbag Getup #40
Training:
(1) 8 Rounds for Time
4x Sandbag Clean and Squat each side - 8x Total #40
5x Ankles to Bar
8x Touch/Jump/Touch
3x Scotty Bobs#20
(2) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
(3) 2 Rounds
30 Second Jane Fonda each leg
Wednesday Dec 30, 2015 #
Note
slept:8.0
decent sleep. woke up at 6 feeling rested. no work until next monday. so stoked.
7 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +496ft 13:37 / mi
wu & cooldown "hike" on treadmill.
Strength/Core 1:00:00 [3]
Big Mountain Session 3 - gnarly... i'm going to be sore for sure.
Obj: Strength
Warm up:
4 Rounds
Barbell Complex @ 45#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat #95
3x Squat Jumps
5x Shoulder Scarecrow @ 2.5#
(2) 6 Rounds
8x Hinge Lift #135
5x Bench Press - subbed floor press #20 kb
3/3/3 Toe Touch Complex
(3) 4 Rounds
20x Situps
45 Second Front Bridge
5x Kneeling Plate Halfmoon @ 25#
10x Face Down Back Extensions
band stretching & mobility
Obj: Strength
Warm up:
4 Rounds
Barbell Complex @ 45#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat #95
3x Squat Jumps
5x Shoulder Scarecrow @ 2.5#
(2) 6 Rounds
8x Hinge Lift #135
5x Bench Press - subbed floor press #20 kb
3/3/3 Toe Touch Complex
(3) 4 Rounds
20x Situps
45 Second Front Bridge
5x Kneeling Plate Halfmoon @ 25#
10x Face Down Back Extensions
band stretching & mobility
3 PM
Running 31:00 [3] 4.1 mi (7:34 / mi) +230ft 7:11 / mi
shoes: Hoka Clifton #4 (ORG)
easy jog on the hood paths. work the yaktrax because there is still a lot of snow and ice out there. they worked really well.
saw huge fucking elk about 1 mile from home. unreal. caught me off guard. it was HUGE... and just sitting about 15ft from the path. kinda sketchy.
saw huge fucking elk about 1 mile from home. unreal. caught me off guard. it was HUGE... and just sitting about 15ft from the path. kinda sketchy.
Tuesday Dec 29, 2015 #
Note
slept:8.5
great night of sleep. Fi up once... super quick.
already sore from yesterday's workout. stoked.
Lower leg has been rock solid.
already sore from yesterday's workout. stoked.
Lower leg has been rock solid.
7 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
15' wu with spin ups
10 x 3' w/ 1' recover
odd - BG
even - tempo
felt good this morning.
10 x 3' w/ 1' recover
odd - BG
even - tempo
felt good this morning.
8 AM
Strength/Core 25:00 [3]
Big Mountain Session 2
4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15x Hamstring Hell each leg
4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15x Hamstring Hell each leg
4 PM
Hike 45:00 [3] 2.5 mi (18:00 / mi) +1575ft 11:16 / mi
shoes: Hoka Clifton #4 (Grey)
Threw in some running...
10' warm up ramping up grade
6x5' as 1' run 10% @ 5.0, 4' hike 15% @ 3.0
5' cd
Felt good.
10' warm up ramping up grade
6x5' as 1' run 10% @ 5.0, 4' hike 15% @ 3.0
5' cd
Felt good.
Monday Dec 28, 2015 #
Note
slept:7.0
rough night with Fi. up from 230-4 and a few other time throughout the night. tired!
decided to start the SSD Big Mountain plan today... and go all in. 5 days a week. After looking it over it has a lot of barbell work which is what i want and this is the time of the year for a plan like this. stoked on it.
decided to start the SSD Big Mountain plan today... and go all in. 5 days a week. After looking it over it has a lot of barbell work which is what i want and this is the time of the year for a plan like this. stoked on it.
8 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +538ft 13:15 / mi
uphill walk on treadmill.
10' before workout, 10' after.
10' before workout, 10' after.
Strength/Core 45:00 [3]
Big Mountain Session 1 - awesome!
SESSION 1
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Goblet Squat #35
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
4x Thrusters - increase load until 4x is hard, #65 - could up went heavier
then immediately
2x Burpees
Pigeon Stretch
(2) 6 Rounds
5x Walking Lunge each leg holding dumbbells 2 x #35 kb's
5x Scotty Bobs #8 - only had 8lb db's. lame. need to buy some today
3x Floor Slide
(3) 4 Rounds As fast as Possible
10x Hippity Hops each leg (20x touches total)
10x Weighted Situps #25
mobility work.
SESSION 1
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Goblet Squat #35
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
4x Thrusters - increase load until 4x is hard, #65 - could up went heavier
then immediately
2x Burpees
Pigeon Stretch
(2) 6 Rounds
5x Walking Lunge each leg holding dumbbells 2 x #35 kb's
5x Scotty Bobs #8 - only had 8lb db's. lame. need to buy some today
3x Floor Slide
(3) 4 Rounds As fast as Possible
10x Hippity Hops each leg (20x touches total)
10x Weighted Situps #25
mobility work.
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
mellow trainer session
2 x 10 x 1 min on/off - 5' between rounds
on - alt standing BG & steady
2 x 10 x 1 min on/off - 5' between rounds
on - alt standing BG & steady
Sunday Dec 27, 2015 #
Note
slept:8.0
deep sleep. up twice. all good.
9 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
10' wu
6 x 3'-2'-1' tempo
1' recovery between intervals and 2' between sets
good one. flew by. actually enjoying the trainer and simplicity... and warmth this time of year.
6 x 3'-2'-1' tempo
1' recovery between intervals and 2' between sets
good one. flew by. actually enjoying the trainer and simplicity... and warmth this time of year.
Hike 30:00 [3] 1.6 mi (18:45 / mi) +1113ft 11:18 / mi
decided i am going to just not run until the new year. xmas day run was positive and just some tightness afterwards. no need to force it i won't be racing for another 4 months. another week will be good.
5' quick ramp up
20' %15 grade as 5' @3.5, 5' @ 3.0, 5' @3.5, 5' @ 3.0
5' cool down
5' quick ramp up
20' %15 grade as 5' @3.5, 5' @ 3.0, 5' @3.5, 5' @ 3.0
5' cool down
Saturday Dec 26, 2015 #
Note
slept:8.5
decent sleep.
lower leg seems pretty good. kind of tight yesterday post run but both of my legs were. that's it and not sore or achey at all... and good this morning.
lower leg seems pretty good. kind of tight yesterday post run but both of my legs were. that's it and not sore or achey at all... and good this morning.
9 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
After shoveling snow
15' wu
3 X 10' BG w/ 5' recovery
15' wu
3 X 10' BG w/ 5' recovery
10 AM
Strength/Core 40:00 [3]
5 rounds
20 X rope slams
2 X lunge matrix
2e X TGU #26
20 X Russian twists #26
10 X push ups
10 X TRX rows
10 X kb thrusters 2 X #20 kb
10 X SDHP #35
10 X kbs #35
1' calf raises
20 X rope slams
2 X lunge matrix
2e X TGU #26
20 X Russian twists #26
10 X push ups
10 X TRX rows
10 X kb thrusters 2 X #20 kb
10 X SDHP #35
10 X kbs #35
1' calf raises
Friday Dec 25, 2015 #
Note
slept:8.5
Merry Christmas
8 AM
Running 1:01:00 [3] 8.1 mi (7:32 / mi) +212ft 7:21 / mi
shoes: Hoka Stinson Lite
decided to charge it an run with maggie... glad i did. lower was great the whole time. achillies/lower calves pretty tight after but no pain.
Thursday Dec 24, 2015 #
Note
slept:8.5
Family dinner at our place last night.... and tonight... and christmas morning.
handshake ipa from greenflash/apline. may be the best beer i've ever had from GF. I have 2 more left! may go back today to see if they have anymore.
handshake ipa from greenflash/apline. may be the best beer i've ever had from GF. I have 2 more left! may go back today to see if they have anymore.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer with maggie. just warming and loosening up.
9 AM
Strength/Core 35:00 [3]
Hatch DL Week 2 Day 2
2 x barbell complex
Deadlift
12 x #65
10 x #95
Hatch Program
10 x #105
8 x #115
6 x #125
6 x #135
6 x #146
- 20 situps between sets
3 x 10 push press #65
- 20 situps between sets
3 x 10 front squat #65
- 20 situps between sets
2 x barbell complex
Deadlift
12 x #65
10 x #95
Hatch Program
10 x #105
8 x #115
6 x #125
6 x #135
6 x #146
- 20 situps between sets
3 x 10 push press #65
- 20 situps between sets
3 x 10 front squat #65
- 20 situps between sets
Wednesday Dec 23, 2015 #
Note
slept:8.5
broken sleep. fell asleep early... maybe before 8. was reading and just crashed.
calf actually feels better today.
calf actually feels better today.
8 AM
Hike 40:00 [3] 2.0 mi (20:00 / mi) +1448ft 11:52 / mi
shoes: Nike Pegasus 31 (Blue)
uphill walk on treadmill with 20' at 15%. all at 3.0. feels good on the lower legs.
Strength/Core 25:00 [3]
core circuit
1' bicycles
1' plank
1' hip bridge
30/30 side bridge
1' bird dogs
1' bicycles
1' plank
1' hip bridge
30/30 side bridge
1' bird dogs
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer sesh with maggie
15' wu
1' BG
2' BG
3' Tempo
4' BG
6'' alt BG/Tempo
4' BG
3' tempo
2' BG
1' Bg
15' wu
1' BG
2' BG
3' Tempo
4' BG
6'' alt BG/Tempo
4' BG
3' tempo
2' BG
1' Bg
Tuesday Dec 22, 2015 #
Note
slept:7.5
up a few times with Fi and trouble falling back to sleep.
getting more ART today... not sure it's gonna help though. not sure what's going. so odd that the pain stopped and then started in a totally different spot. may make an appt with sports doc.
getting more ART today... not sure it's gonna help though. not sure what's going. so odd that the pain stopped and then started in a totally different spot. may make an appt with sports doc.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +300ft 12:45 / mi
uphill walk on on treadmill to loosen/warm up.
Strength/Core 35:00 [3]
5 rounds
45" ropes
10e x lunges 2 x #20 kb
10e x single leg deadlift #26
20 x kbs #35
10 x thrusters 2 x #20 kb
10e x kneeling slashers #26
10e x eccentric calf raises
stretching & mobility
45" ropes
10e x lunges 2 x #20 kb
10e x single leg deadlift #26
20 x kbs #35
10 x thrusters 2 x #20 kb
10e x kneeling slashers #26
10e x eccentric calf raises
stretching & mobility
11 AM
Cycling-Road 1:55:00 [3] 31.5 mi (16.4 mph) +2323ft
lunch ride. mid 40s and blazing sunshine. crazy how warm that feels.
kept it on the lower roads and hit some short climbs. felt really good.
kept it on the lower roads and hit some short climbs. felt really good.
3 PM
Body Work (ART) 1 [3]
ART with Dr. Dan. Good work on the calf and lower leg. he thinks it's soft tissue... not sure i buy it but I'll if this torture session makes any difference.
Monday Dec 21, 2015 #
Note
slept:8.5
great sleep!!
hoping for a mellow few days on the work front.
lower leg feels about the same... haven't tested it.
hoping for a mellow few days on the work front.
lower leg feels about the same... haven't tested it.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer
9 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +600ft 12:45 / mi
hike on treadmill. doesn't bother lower leg at all. up to 15% for the last 5min.
Strength/Core 30:00 [3]
Hatch Week #2, workout #2 - Squat
2 x barbell complex
squat wu
10 x #65
8 x #75
6 x #85
Hatch squat set
10 x #95
8 x #105
6 x #115
4 x #125
- 20 situps between each set
3 x 10 cleans #75 (increased weight)
- 20 situps between each set
2 x barbell complex
squat wu
10 x #65
8 x #75
6 x #85
Hatch squat set
10 x #95
8 x #105
6 x #115
4 x #125
- 20 situps between each set
3 x 10 cleans #75 (increased weight)
- 20 situps between each set
Sunday Dec 20, 2015 #
Note
slept:8.5
Good times at breck brewing last night with the fam.
Lower leg/calf sore... Still. Directly in the back of my calf. Totally different spot. Feels like soft tissue or a tear or something... Just odd it's probably a SFX with my luck.
Lower leg/calf sore... Still. Directly in the back of my calf. Totally different spot. Feels like soft tissue or a tear or something... Just odd it's probably a SFX with my luck.
8 AM
Strength/Core 35:00 [3]
Quick one since I missed a strength session due to travel this week.
Myrtl
5 rounds
1' plank
3 x lunge matrix
20 x rope slams
10e x single arm kbs #26
10 x push ups
21 x TRX IYT
1' calf raises
10 x barbell curl #45
30 x sit ups
Myrtl
5 rounds
1' plank
3 x lunge matrix
20 x rope slams
10e x single arm kbs #26
10 x push ups
21 x TRX IYT
1' calf raises
10 x barbell curl #45
30 x sit ups
12 PM
Cycling-Road 2:36:00 [3] 39.8 mi (15.3 mph) +880ft
late day coffee ride with cody. awesome rolling out in the 50's and warm. had a coffee in cherry creek. temps dropped and it started raining. toes were frozen when i got home. stoked to get out.
Saturday Dec 19, 2015 #
Note
slept:8.5
super mellow friday... and feeling good. Fi has been sleeping really well which is awesome! up early and just feeling rested. big weeks of work behind me until the new year.
Can still feel pain in calf when running up and down the stairs. Totally unsure if this related to initial shin/lower leg pain or something new. Hoping this is just soft tissue.
Can still feel pain in calf when running up and down the stairs. Totally unsure if this related to initial shin/lower leg pain or something new. Hoping this is just soft tissue.
10 AM
Cycling-Road 1:36:00 [3] 23.5 mi (14.7 mph) +1486ft
mellow morning hanging out with Fi while Maggie was at yoga... and just letting it warm up. still in the low 40's when i rolled out but there was a lot more snow and ice still out there on the roads and paths then i expected. was hoping for 2+ hours but bagged that idea as it started to get windy.
still stoked get outside for a bit. only saw a few other cyclists out there. new PI shoe covers are money. toes were toasty.
still stoked get outside for a bit. only saw a few other cyclists out there. new PI shoe covers are money. toes were toasty.
Friday Dec 18, 2015 #
Note
slept:9.0
big night of sleep for the whole fam. awesome.
ART yesterday and calf was sore after and this morning... and my whole lower leg feels "weird". i have no clue what's going.
ART yesterday and calf was sore after and this morning... and my whole lower leg feels "weird". i have no clue what's going.
7 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
another trainer sesh. 18 degrees out this morning and "felt like 6". awesome.
15 wu
10' alternating 30" hard, 30" easy
10 x 2' w/ 1' recovery
- odd tempo
- even BG standing
cooldown to an hour
watched the Lance and Joe Rogan podcast. damn good... especially if you are a Lance fan... which i definitely am.
15 wu
10' alternating 30" hard, 30" easy
10 x 2' w/ 1' recovery
- odd tempo
- even BG standing
cooldown to an hour
watched the Lance and Joe Rogan podcast. damn good... especially if you are a Lance fan... which i definitely am.
8 AM
Strength/Core 30:00 [3]
this one got cut short... after 2 rounds and had put out a work fire... always on fridays for some reason... then rallied for final 3 rounds about 45' later.
5 rounds
45" rope slams
10 x goblet squat to 1 leg #35
10 x SDHP #35
10 x kbs #35
2e x TGU #26
20 x russian twist 326
10e x kneeling slasher to halo
10e x eccentric calf raises
band stretching & ankle mobility
5 rounds
45" rope slams
10 x goblet squat to 1 leg #35
10 x SDHP #35
10 x kbs #35
2e x TGU #26
20 x russian twist 326
10e x kneeling slasher to halo
10e x eccentric calf raises
band stretching & ankle mobility
Thursday Dec 17, 2015 #
Note
slept:6.0
home from the airport at 11pm last night. long day... and up early with Fi. so stoked to be home.
tweaked my solelus or calf running the past few days. nothing major but weird. same leg as the weirdness i've been having. no sure it's related. pain before was on the inside and this is on the outside and in the belly of the gastroc. getting some ART today.
tweaked my solelus or calf running the past few days. nothing major but weird. same leg as the weirdness i've been having. no sure it's related. pain before was on the inside and this is on the outside and in the belly of the gastroc. getting some ART today.
8 AM
Strength/Core 45:00 [3]
Hatch Week #1, workout #2 - Deadlift - using 1rm of 180
warm up
myrtl
2 x barbell complex
squat wu:
12 x #65
10 x #85
8 x #95
hatch
10 x #105
8 x #125
6 x #135
4 x #145 - could hae done more for sure but felt good and didn't want to push it. i forgot how much i like heavy DL
- 20 situps on ball between sets
Push Press
3 x 10 #65
- 20 situps on ball between sets
band stretching and rolling
warm up
myrtl
2 x barbell complex
squat wu:
12 x #65
10 x #85
8 x #95
hatch
10 x #105
8 x #125
6 x #135
4 x #145 - could hae done more for sure but felt good and didn't want to push it. i forgot how much i like heavy DL
- 20 situps on ball between sets
Push Press
3 x 10 #65
- 20 situps on ball between sets
band stretching and rolling
12 PM
Body Work (ART) 1 [3]
ART with Dr. Dan.
1 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer sesh... 21 degrees out when i got on the trainer
15' wu w/ spin ups
5 x 6' as 3' big gear, 2' tempo, 1' standing attack
2' recover between
cd to an hour
15' wu w/ spin ups
5 x 6' as 3' big gear, 2' tempo, 1' standing attack
2' recover between
cd to an hour
Wednesday Dec 16, 2015 #
Note
slept:8.0
long, awesome day of work yesterday. smashed a stressful cutover for our NOC moving them to all new switches and FWs. . only ~67" of down time during a possible 5' window.
fly home a 6pm tonight. can't wait.
fly home a 6pm tonight. can't wait.
6 AM
Running 45:00 [3] 6.0 mi (7:30 / mi) +236ft 7:14 / mi
shoes: Hoka Clifton v2 (GRN)
easy jog on the coast. same route as yesterday but shorter and took it easier. I need to start adding some short (30-45') runs into the mix.
Tuesday Dec 15, 2015 #
Note
slept:7.0
mellow flight from denver to sd. landed at 540pm and was in my rental car heading north at 605. has to be a world record at SAN.
good times a pizza port on the way up with matt, kurt, and ramon. love that place. kook dipa and great pizza.
first night away from maggie and fi. not awesome... but stoked it's a super quick trip.
good times a pizza port on the way up with matt, kurt, and ramon. love that place. kook dipa and great pizza.
first night away from maggie and fi. not awesome... but stoked it's a super quick trip.
6 AM
Running 1:00:00 [3] 8.2 mi (7:19 / mi) +253ft 7:07 / mi
shoes: Hoka Clifton v2 (GRN)
easy cruise from hotel down the coast to la costa and back. kinda boring but killer ocean views. lower leg all good.
missing a rad snow day back home... bummed.
missing a rad snow day back home... bummed.
Monday Dec 14, 2015 #
Note
slept:8.5
best night of sleep i've had in a while.
busy week. fly to san diego later today, cutover tuesday night, fly back weds. hopefully some time for a good beer and a burrito!
busy week. fly to san diego later today, cutover tuesday night, fly back weds. hopefully some time for a good beer and a burrito!
7 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
mellow. just loosening up.
10' wu
10 x 1' standing BG, 1' seated steady
5' easy
10 x 1' standing BG, 1' seated steady
5' easy
10' wu
10 x 1' standing BG, 1' seated steady
5' easy
10 x 1' standing BG, 1' seated steady
5' easy
8 AM
Strength/Core 30:00 [3]
Hatch Week #1, workout #1 - Squat
using a max of 155
2 x barbell complex
squat wu
10 x #65
8 x #75
6 x #85
Hatch squat set
10 x #95
8 x #105
6 x #115
4 x #125
- 20 situps between each set
not that hard but perfect load for now.
3 x 10 cleans #65
- 20 situps between each set
3 x 1' calf raises.
using a max of 155
2 x barbell complex
squat wu
10 x #65
8 x #75
6 x #85
Hatch squat set
10 x #95
8 x #105
6 x #115
4 x #125
- 20 situps between each set
not that hard but perfect load for now.
3 x 10 cleans #65
- 20 situps between each set
3 x 1' calf raises.
Sunday Dec 13, 2015 #
Note
slept:7.5
up late but good sleep. solid snow yesterday. loving it.
8 AM
Running 1:12:00 [3] 8.6 mi (8:22 / mi) +196ft 8:12 / mi
shoes: Nike WH3
mellow jog with maggie and ruby on the river path. 2-3' of fresh snow. slow and awesome. lower felt 100% before and after. mega stoked.
Saturday Dec 12, 2015 #
Event: Sawmill 17 miler & 50k
Note
slept:8.0
rough second half of the night with fi. up a lot between 1-4.
no pains or aches in lower leg all day yesterday after run. stoked.
no pains or aches in lower leg all day yesterday after run. stoked.
8 AM
Cycling-Trainer 1:30:00 [3] 24.0 mi (16.0 mph)
snow day trainer session with Maggie.
15' wu
5x10' w/ 5' recovery
#1 alt 2' big gear, 2' tempo
#2 alt 2' standing big gear, 2' seated big gear
#3 alt 1' big gear, 1' tempo
#4 alt 1' standing big gear, 1' seated big gear
#5 alt 30" hard, 30" easy
good one.
15' wu
5x10' w/ 5' recovery
#1 alt 2' big gear, 2' tempo
#2 alt 2' standing big gear, 2' seated big gear
#3 alt 1' big gear, 1' tempo
#4 alt 1' standing big gear, 1' seated big gear
#5 alt 30" hard, 30" easy
good one.
9 AM
Strength/Core 10:00 [3]
quick core sesh with maggie after bike
2 rounds
1' bicycle
1' plank
1' hip bridge
30/30 side plank
1' bird dog
2 rounds
1' bicycle
1' plank
1' hip bridge
30/30 side plank
1' bird dog
Friday Dec 11, 2015 #
Note
slept:8.0
FRIDAY! Ready for another snow storm this weekend!
7 AM
Running 36:00 [3] 4.7 mi (7:40 / mi) +308ft 7:13 / mi
shoes: Hoka Stinson Lite
mellow hood lap and ruby drop off. no pain or "sensations" during or after. hoping i'm outta the woods.
wore the pavement pounders. need to keep wearing them when i run on the paths, sidewalks, and roads.
wore the pavement pounders. need to keep wearing them when i run on the paths, sidewalks, and roads.
8 AM
Strength/Core 40:00 [3]
right after run
myrtl
5 rounds
20 x double rope slams
full leg blaster
2e x TGU #26
20 x russian twist
10 x push ups
21 x TRX IYTs
10e x eccentric calf raises
stretching on ball after
myrtl
5 rounds
20 x double rope slams
full leg blaster
2e x TGU #26
20 x russian twist
10 x push ups
21 x TRX IYTs
10e x eccentric calf raises
stretching on ball after
Thursday Dec 10, 2015 #
Note
slept:8.0
broken sleep.
7 AM
Running 30:00 [3] 3.0 mi (10:00 / mi) +700ft 8:11 / mi
hike/run on treadmill before lifting
10' walking warm up increasing grade
10 x 2'
- odd - run - 1% @ 7
- even - hike - 15% @ 3
10' walking warm up increasing grade
10 x 2'
- odd - run - 1% @ 7
- even - hike - 15% @ 3
8 AM
Strength/Core 40:00 [3]
2 x barbell complex
Deadlift
10 x #65
10 x #85
10 x #95
10 x #115
10 x #135 - last couple of reps were hare... but not that hard... surprised.
- 20 x situps between sets
push press
3 x 10 #65
- 2' min plank between sets
stretching over ball
Deadlift
10 x #65
10 x #85
10 x #95
10 x #115
10 x #135 - last couple of reps were hare... but not that hard... surprised.
- 20 x situps between sets
push press
3 x 10 #65
- 2' min plank between sets
stretching over ball
12 PM
Cycling-Road 1:40:00 [3] 31.5 mi (18.9 mph) +1257ft
debating on whether to run or ride... but decided since this is one of the last warm days for a while.
2 x long tempo intervals through chatfield state park. super windy
#1 - 6.6 miles, 18:18, 21.8 mph
#2 - 6.6 miles, 17:17, 23.1 mph
- easy 10' between
some spinning in the wind after... got over it.
2 x long tempo intervals through chatfield state park. super windy
#1 - 6.6 miles, 18:18, 21.8 mph
#2 - 6.6 miles, 17:17, 23.1 mph
- easy 10' between
some spinning in the wind after... got over it.
Wednesday Dec 9, 2015 #
Note
slept:8.25
deep sleep.
legs feel pretty good. didn't get as sore as i thought i would have.
legs feel pretty good. didn't get as sore as i thought i would have.
8 AM
Hike 20:00 [3] 1.2 mi (16:40 / mi) +600ft 11:19 / mi
shoes: Nike Zoom Fly - Volt/Red
warming it up
10 min increasing incline @ 3
then 10' at 15% @ 3
10 min increasing incline @ 3
then 10' at 15% @ 3
Strength/Core 30:00 [3]
5 rounds
20 x windshield wipers w/ ball
20 x ball to overhead
10e x sinlge leg hip thrust on ball
20 x toes to post
20 x knee raises w/ ball
20 x back ext w/ ball
myrtl
20 x windshield wipers w/ ball
20 x ball to overhead
10e x sinlge leg hip thrust on ball
20 x toes to post
20 x knee raises w/ ball
20 x back ext w/ ball
myrtl
11 AM
Cycling-Road 2:03:00 [3] 34.0 mi (16.6 mph) +3074ft
lunch ride and feeling really good. another climb up deer creek. just taking advantage of the temps in the 60's... back to the cold next week.
Tuesday Dec 8, 2015 #
Note
slept:8.5
another good night of sleep.
legs not sore from lifting yet. some random weird aches in my shin throughout the day yesterday but no pain.
big day of work.
legs not sore from lifting yet. some random weird aches in my shin throughout the day yesterday but no pain.
big day of work.
7 AM
Strength/Core 30:00 [3]
5 Rounds
45" alternating rope slams
2 x lunge matrix
10 x kb thruster 2 x #20 kb
10e x single leg DL #26
10 x kbs #35
10e x weight side bend #26
10e x kneeling slasher to halo #20
1' calf raises
each round took about 6 minutes. non stop.
45" alternating rope slams
2 x lunge matrix
10 x kb thruster 2 x #20 kb
10e x single leg DL #26
10 x kbs #35
10e x weight side bend #26
10e x kneeling slasher to halo #20
1' calf raises
each round took about 6 minutes. non stop.
Hike 10:00 [3] 0.55 mi (18:11 / mi) +240ft 12:52 / mi
shoes: Nike Pegasus 31 (Blue)
uphill walk on treadmill to loosen up. start at 4% incline and worked up to 15%. all at 3.2. pretty mellow.
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer session with maggie
15 min wu
10 x 3' w/ 1' recovery
odd - tempo
even - big gear
15 min wu
10 x 3' w/ 1' recovery
odd - tempo
even - big gear
Monday Dec 7, 2015 #
Note
slept:8.0
good sleep.
2016 prep plan begins today.
2016 prep plan begins today.
7 AM
Running 45:00 [3] 6.0 mi (7:30 / mi) +353ft 7:06 / mi
shoes: Hoka Clifton v2 (GRN)
mellow hood lap with maggie and to drop ruby off. no lower pain when running... a little achey when stopping and right after. totally went away and no lingering pain or anything 5 minutes after run... hopefully a good sign. If all is good will try to run again on Thursday.
8 AM
Strength/Core 40:00 [3]
right after run... so nice and warm.... and i think i'm already sore. first time squatting with barbell in probably 7 months. tomorrow should be fun!!!
starting hatch program in next week or so. just getting back into it today.
2 x barbell complex #45
squat
10 x #65
10 x #85
10 x #95
8 x #115
8 x #115
- 30 x sit ups on ball between sets
- i still need to get some 5s and 2.5s so i can increase the weight at smaller increments.
3 x 10 power cleans #65
- 30 x sit ups on ball between sets
stretching after.
starting hatch program in next week or so. just getting back into it today.
2 x barbell complex #45
squat
10 x #65
10 x #85
10 x #95
8 x #115
8 x #115
- 30 x sit ups on ball between sets
- i still need to get some 5s and 2.5s so i can increase the weight at smaller increments.
3 x 10 power cleans #65
- 30 x sit ups on ball between sets
stretching after.
11 AM
Cycling-Road 1:55:00 [3] 32.5 mi (17.0 mph) +2602ft
warmer temps and good legs. as usual riding AFTER running is awesome. I always have good power and i can stomp. fun router and a bit cold when i got over 6,500.
Sunday Dec 6, 2015 #
Note
slept:7.5
awesome night out with maggie while her mom watched fi. sushi and then a drink at another bar... like old times... but maybe a bit too much bourbon... so of course Fi wanted to party last night. all good... totally worth it.
up earlier than I wanted to be with the fifinator. finally heading to get the rest of the gear for the garage.
up earlier than I wanted to be with the fifinator. finally heading to get the rest of the gear for the garage.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer session
15 wu
3 x 10 min w/ 5 min recovery
#1 - alternating standing BG & seated tempo every 2 min
#2 - alternating standing BG & seated tempo every 1 min
#3 - alternating standing BG & seated tempo every 30 sed
15 wu
3 x 10 min w/ 5 min recovery
#1 - alternating standing BG & seated tempo every 2 min
#2 - alternating standing BG & seated tempo every 1 min
#3 - alternating standing BG & seated tempo every 30 sed
Saturday Dec 5, 2015 #
Note
slept:7.0
bad night of sleep.... but not because of Fi. of course when she sleeps all night i wake up and can't get back to sleep for a couple of hours.
gonna charge and ride outside today... as soon as it's 40.
gonna charge and ride outside today... as soon as it's 40.
9 AM
Cycling-Road 2:44:00 [3] 46.7 mi (17.1 mph) +2792ft
longish, mellow ride. was shooting for 3 hours but got cold even though i stayed low. 40 and sunny when i rolled out then a front came through. clouds and dropping temps. snow flurries as i got back home. hands and feet were pretty cold. need some better winter gear for the bike.
Friday Dec 4, 2015 #
Note
slept:8.5
big night of sleep! we all needed it.
body is feeling good.
body is feeling good.
7 AM
Running 15:00 [3] 2.0 mi (7:30 / mi) +168ft 6:57 / mi
shoes: Hoka Clifton v2 (GRN)
easy jog to drop off ruby. no pain... but weirdness... can't really explain it but nothing like anything i've had before. don't know whether to pound on it a bit or rest.
8 AM
Strength/Core 45:00 [3]
long, mellowish session... working between rounds.
10x
20 x rope slams
2e x TGU #20
20 x russian twist #26
10 x squats on balance pods - holding at bottom
1' plank on balance pods
sumo walk w/ band
10e x single leg hip thrust
10e x glute leg raise
30 x situps on ball
10x
20 x rope slams
2e x TGU #20
20 x russian twist #26
10 x squats on balance pods - holding at bottom
1' plank on balance pods
sumo walk w/ band
10e x single leg hip thrust
10e x glute leg raise
30 x situps on ball
12 PM
Cycling-Road 1:34:00 [3] 28.6 mi (18.3 mph) +1821ft
so good to get outside!! 60's and sunny... felt warmer. so nice out. good legs.
shin a bit achy after run this morning. lame.. but it's december and I'm actually calling it a year. 99% SOB won't happen and am just going to party with the Fletcher's in SoCal instead. it's 9 weeks away and i haven't run in a few weeks now. i won't entirely rule out in case some magic happens.
think i came up with a good plan for next year too.
shin a bit achy after run this morning. lame.. but it's december and I'm actually calling it a year. 99% SOB won't happen and am just going to party with the Fletcher's in SoCal instead. it's 9 weeks away and i haven't run in a few weeks now. i won't entirely rule out in case some magic happens.
think i came up with a good plan for next year too.
Thursday Dec 3, 2015 #
Note
slept:7.0
rough night with the fifinator
started to jog on the treadmill yesterday but lower leg not right... still. no really pain but weird tightness in upper calf. doesn't feel like anything i've dealt with before... but not going to force it.
started to jog on the treadmill yesterday but lower leg not right... still. no really pain but weird tightness in upper calf. doesn't feel like anything i've dealt with before... but not going to force it.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer with maggie... before quick strength... before a bunch slaying work.
9 AM
Strength/Core 30:00 [3]
quick one... feeling stronger in the past couple of weeks. can't wait to get the rest of my gear...
5x
10e walking lunge 2 x #20 kb
10 x kb thruster 2 x #20 kb
10 x SDHP #35
10 x push ups
10 x TRX rows
10e x eccentric calf raises - 2" at the bottom and top
5x
10e walking lunge 2 x #20 kb
10 x kb thruster 2 x #20 kb
10 x SDHP #35
10 x push ups
10 x TRX rows
10e x eccentric calf raises - 2" at the bottom and top
Wednesday Dec 2, 2015 #
Note
slept:8.0
rough one with fi. a couple of teeth coming in and she didn't want to sleep in her crib.
skipped trainer session yesterday afternoon. didn't get off a call until 5. maggie was sick so i went to get her some meds. by the time i got back way too late for me to do anything.... by choice.
lower leg still feels touch and go. just about ready to call it a year and rethink SOB. my mind, with the weather and lower leg, is not really in training mode. i just want to get out and play in the snow and lift weights.
picking up bumper plates and rack Thursday. stoked.
skipped trainer session yesterday afternoon. didn't get off a call until 5. maggie was sick so i went to get her some meds. by the time i got back way too late for me to do anything.... by choice.
lower leg still feels touch and go. just about ready to call it a year and rethink SOB. my mind, with the weather and lower leg, is not really in training mode. i just want to get out and play in the snow and lift weights.
picking up bumper plates and rack Thursday. stoked.
8 AM
Strength/Core 45:00 [3]
myrtl
5x
1' modified bicycle
1' plank w/ leg raises
1' bridge
30/30 side plank
1' bird dog
1' flutter kicks
band stretching & mobility work
5x
1' modified bicycle
1' plank w/ leg raises
1' bridge
30/30 side plank
1' bird dog
1' flutter kicks
band stretching & mobility work
12 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
lunch trainer session... actually starting to enjoy these.
15 min wu w/ 20" spin ups
6 x 5' as 2' tempos. 2' BG standing, 1' hard
- 2 min ez between
15 min wu w/ 20" spin ups
6 x 5' as 2' tempos. 2' BG standing, 1' hard
- 2 min ez between
Tuesday Dec 1, 2015 #
Note
slept:8.0
tired waking up this morning.
lower leg seem to be fine.... i think.
lower leg seem to be fine.... i think.
7 AM
Strength/Core 45:00 [3]
before a big day of work.
wu
2x
10 x walking lunge 2 x #20kb
10 x burpees
10 x squats and balance pods
hip and instep stretch
5x
45" alternating ropes
10 x box jumps
10 x kbs #35
10 x goblet squat to 1 leg #35
10e x single leg DL #26
10e x kneeling slasher to halo
10 x kb push press 2 x #20kb
1' calf raises
wu
2x
10 x walking lunge 2 x #20kb
10 x burpees
10 x squats and balance pods
hip and instep stretch
5x
45" alternating ropes
10 x box jumps
10 x kbs #35
10 x goblet squat to 1 leg #35
10e x single leg DL #26
10e x kneeling slasher to halo
10 x kb push press 2 x #20kb
1' calf raises