Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 29, 2015:
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Thursday Oct 29, 2015 #
Note
slept:9.0 weight:149lbs
seem to be dropping weight and leaner than i've been in a long time right now. probably due to running volume (however overall volum (hours)e is lower without riding much) and some diet tweaks.
Cycling-Road 1:25:00 [3] 23.9 mi (16.9 mph) +1483ft
Strength/Core (Peak Bagger) 50:00 [3]
Warm up:
3 Rounds
30x Turkish Getups @ #20
1 min bike
Training:
(1) 9 Rounds
10x TRX Pull ups
10x kbs #35
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
50x flutter kicks
25x Glute Leg Lift
Wednesday Oct 28, 2015 #
Note
slept:8.5
Running 2:01:00 [3] 18.2 mi (6:39 / mi) +595ft 6:27 / mi
shoes: Hoka Clifton v2 (GRN)
i headed out and as usual never look at my pace until the turn around. was wanting to hit 6:45-7 on the way out. got an hour out looked at my avg pace and it was 6:33. shit. i was just running by feel but new the return trip would be a bit rough. felt solid through 14 miles and the it got a bit tough as usually since last 3 miles are slightly uphill.
still got it done.
Tuesday Oct 27, 2015 #
Note
slept:8.0
Running 1:25:00 [3] 11.2 mi (7:35 / mi) +2238ft 6:23 / mi
shoes: Hoka Clifton #4 (Grey)
3 mile uphill tempo out in KC on the manor house climb. felt solid but not like i was flying. still reset my manor house climb CR by about 45". progress. ripped the downhill back to the truck.
3 mille uphill tempo
28:18
avg pace: 9:26
1,594 ft of climbing
Strength/Core (Peak Bagger) 50:00 [3]
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
10x Push ups
10x kbs #35
10x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(4) 7 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
stretcing on ball
2 x 100 situps on ball
Monday Oct 26, 2015 #
Note
slept:7.0
Strength/Core (Peak Bagger) 50:00 [3]
shoes: Hoka Clifton #4 (Grey)
(1) 3 Rounds
400x Step ups @ 25#, Moderate Pace
Run 1.5 miles, Threshold Pace
Running (Peak Bagger) 41:00 [3] 5.0 mi (8:12 / mi) +473ft 7:32 / mi
shoes: Hoka Clifton #4 (Grey)
.5 mile uphill walking warm up
3 x 1.5 mile
Sunday Oct 25, 2015 #
Note
slept:8.0
Running 1:17:00 [3] 10.2 mi (7:33 / mi)
shoes: Hoka Clifton v2 (GRN)
Saturday Oct 24, 2015 #
Note
slept:8.0
Running 1:43:00 [3] 10.9 mi (9:27 / mi) +1990ft 8:03 / mi
shoes: Hoka Challenger #3 (Grn
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
Running 1:13:00 [3] 9.1 mi (8:01 / mi) +1614ft 6:52 / mi
shoes: Hoka Challenger #3 (Grn