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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 25, 2015:

	activity	#	time	miles		km		+ft
	Running	6	6:41:00	50.8	(7:54)	81.75	(4:54)	4522
	Strength/Core	3	2:10:00
	Cycling-CX	1	1:18:00	19.4	(14.9/h)	31.22	(24.0/h)	810
	Cycling-Trainer	1	1:00:00	15.0	(15.0/h)	24.14	(24.1/h)
	Total	11	11:09:00	85.2		137.12		5332
averages - sleep:7.9

2:18

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Sunday Oct 25, 2015 #

Note
slept:8.0

legs are tired today... purposely running slow with ruby yesterday?

8 AM

Running 1:17:00 [3] 10.2 mi (7:33 / mi)
shoes: Hoka Clifton v2 (GRN)

family jog on the platte. felt good.

Saturday Oct 24, 2015 #

Note
slept:8.0

good times at pint room with the team. nothing better than burgers and good beers... it's fresh hop season!

9 AM

Running 1:43:00 [3] 10.9 mi (9:27 / mi) +1990ft 8:03 / mi
shoes: Hoka Challenger #3 (Grn

late, start and mellow cruise at deer creek with ruby. no long run this week... playing it safe and smart. big 4 weeks starts tomorrow.

rubes killed it... just having fun and taking a bunch of photos. beautiful morning. upper 30's when we started and mid 50's when we finished... not a cloud in the sky.

Friday Oct 23, 2015 #

Note
slept:7.5

stoked for the weekend... and the sunshine.

1 PM

Running 1:13:00 [3] 9.1 mi (8:01 / mi) +1614ft 6:52 / mi
shoes: Hoka Challenger #3 (Grn

lunch run at deer creek.. pushed a bit and felt good doing it. can't remember the last time i felt this fit or good running.

Thursday Oct 22, 2015 #

Note
slept:7.0

Fi up a lot again... still got some decent sleep though.

another cold and rainy day... loving it... for now.

8 AM

Cycling-Trainer 1:00:00 [3] 15.0 mi (15.0 mph)

mellow trainer session with maggie. just spinning while watching and episode of homeland.

C • 1

C • My name is Inigo Montoya 1

1 PM

Running 33:00 [3] 4.3 mi (7:40 / mi) +249ft 7:17 / mi
shoes: Hoka Clifton #4 (ORG)

mellow jog with rubes.

4 PM

Strength/Core (Peak Bagger) 45:00 [3]

session 20

Warm up: myrtl

3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20 x Sit ups
Hip Flexor + Instep Stretch

Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....

(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest

(3) 6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up
30 second rest

Wednesday Oct 21, 2015 #

Note
slept:7.5

rough night with Fi.. she just wanted to party. luckily we go to sleep early!

11 AM

Running 1:00:00 [3] 8.7 mi (6:54 / mi) +347ft 6:39 / mi
shoes: Hoka Clifton #4 (ORG)

lunch run. felt awesome... never pushing. rainy and kinda cold. ran the roads and paths to johnson res and back. stoked at how quickly i recovered.

Tuesday Oct 20, 2015 #

Note
slept:8.0

solid sleep. feeling pretty much back to normal. recovery was way faster than anticipated. just a tad sore but not like normal. my legs are definitely getting hardened running out here.

1 PM

Running 55:00 [3] 7.6 mi (7:14 / mi) +322ft 6:57 / mi
shoes: Hoka Clifton v2 (GRN)

easy lunch run. down to the river and back after some marathon meetings.

no soreness but legs still a bit tired.

4 PM

Strength/Core (Peak Bagger) 50:00 [3]

session 19.

Warm up:

5 min Step up @ 25#, moderate pace

Training:

(1) 3 Rounds

9 min Stepups, Threshold Pace

4.5 min Stepups, Easy Pace

Monday Oct 19, 2015 #

Note
slept:9.0

great sleep and feeling good. felt great to lounge around all day yesterday even though the bolts shit the bed again.

9 AM

Strength/Core 35:00 [3]

mellow strength session with maggie. just getting the blood flowing between calls.

myrtl

5x
2 x 30" ropes
20 x squats
10 x kbs #35
20 x hip thrusts
20 x situps
10 x TRx pull ups

12 PM

Cycling-CX 1:18:00 [3] 19.4 mi (14.9 mph) +810ft

mellow lunch cruise on the cross bike. did a lap around chatfield reservoir... pretty fun. good legs. looking forward to next block leading up to TNF50.

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