Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 27, 2015:
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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