Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 13, 2015:
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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.