Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 23, 2016:
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Saturday Jan 23, 2016 #
Note
slept:8.0
good sleep. Fi at 4 and ready to party. stoked maggie was able to get her back to sleep until 6. progress on the sleep front with Fi this week.
9 AM
Running 2:00:00 [3] 10.6 mi (11:19 / mi) +2382ft 9:20 / mi
shoes: Nike WH3
fun run with mike and dan. from the base of lookout mtn we took the chimney gulch trail up and then on to the beaver brook trail. good thing i brought my microspikes. a ton of ice most of the way. good times. looking forward to running this route during the summer.
Friday Jan 22, 2016 #
Note
slept:8.5
best night of sleep in a long time. Fi slept through the night. so rad!
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 1:15:00 [3]
SESSION 20
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Back Squat #95
5x Burpees
Hip Flexor + Instep Stretch
Training:
(1) 6 Rounds
5x Back Squat #135 (+5) - stoked to be back up to this and it was pretty easy
8x Kneeling Curl to Press #20
Pigeon Stretch
(2) 10 Rounds
8x Front Squat (M-95#, W-65#)
50x Step ups @ 20" Box
30 Seconds Rest
Sprint to the rest each round
(3) 4 Rounds
10x Ankles to Bar
5x Barbell Roll out (Barbell with 10# Plates)
20x Russian Twist #26
10x Back Extensions
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Back Squat #95
5x Burpees
Hip Flexor + Instep Stretch
Training:
(1) 6 Rounds
5x Back Squat #135 (+5) - stoked to be back up to this and it was pretty easy
8x Kneeling Curl to Press #20
Pigeon Stretch
(2) 10 Rounds
8x Front Squat (M-95#, W-65#)
50x Step ups @ 20" Box
30 Seconds Rest
Sprint to the rest each round
(3) 4 Rounds
10x Ankles to Bar
5x Barbell Roll out (Barbell with 10# Plates)
20x Russian Twist #26
10x Back Extensions
12 PM
Running 1:27:00 [3] 9.1 mi (9:34 / mi) +1805ft 8:03 / mi
shoes: Nike WH3
deer creek with mike and luke. good times. super muddy on lower trails and killer snow up higher. fun conditions. tired but feeling better running every outing.
Thursday Jan 21, 2016 #
Note
slept:8.5
sleep has been getting progressively better.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +260ft 13:24 / mi
warm up
Strength/Core 45:00 [3]
Big Mtn Session 19 - ass kicker for sure. the renegade man makers were harder than expected.
SESSION 19
Obj: Work Capacity
Warm up:
10 Minute Sandbag Getup #40
Training:
(1) 5 Rounds for Time
10x Renegade Man Maker #20
10x Box Jumps @ 24" Box
10x Ankles to Bar
(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
40 Second Jane Fonda each leg
SESSION 19
Obj: Work Capacity
Warm up:
10 Minute Sandbag Getup #40
Training:
(1) 5 Rounds for Time
10x Renegade Man Maker #20
10x Box Jumps @ 24" Box
10x Ankles to Bar
(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
40 Second Jane Fonda each leg
1 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
wanted to ride outside but putting out fires at work... needed to stay close to my computer.
10' warm up
10 x 3' w/ 2' recovery
odd big gear
even tempo
10' warm up
10 x 3' w/ 2' recovery
odd big gear
even tempo
Wednesday Jan 20, 2016 #
Note
slept:8.0
some good sleep!
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +265ft 13:19 / mi
walking warm up
Strength/Core 1:00:00 [3]
Big Mtn Session 18
Obj: Strength
Warm up:
4 Rounds
Barbell Complex @ 45#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat #120 (+5)
5x 1-Arm Dumbbell Row #35
30 Second Y+L, unloaded
(2) 6 Rounds
8x Hinge Lift #155 (+5)
3x Broad Jump
Pigeon + Hip Flexor Stretch
(3) 4 Rounds
10x Weighted Situps #35
45/45 Side Bridge
5x Slasher each side #35
5x Bird Dogs
Obj: Strength
Warm up:
4 Rounds
Barbell Complex @ 45#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat #120 (+5)
5x 1-Arm Dumbbell Row #35
30 Second Y+L, unloaded
(2) 6 Rounds
8x Hinge Lift #155 (+5)
3x Broad Jump
Pigeon + Hip Flexor Stretch
(3) 4 Rounds
10x Weighted Situps #35
45/45 Side Bridge
5x Slasher each side #35
5x Bird Dogs
11 AM
Running 1:06:00 [3] 8.5 mi (7:46 / mi) +316ft 7:30 / mi
shoes: Hoka Clifton v2 (GRN)
mellow jog with ruby down to the river and back. single track around the lake SUPER muddy. felt slow.. i guess i'm a bit tired... but not sure.
Tuesday Jan 19, 2016 #
Note
slept:7.0
rough night with Fi. she was up 11-1230. wide awake... party mode. then good sleep until 6.
sunny and mid 50s yesterday and then woke up to a good dusting of snow. love it.
sunny and mid 50s yesterday and then woke up to a good dusting of snow. love it.
7 AM
Running 35:00 [3] 4.5 mi (7:47 / mi) +220ft 7:26 / mi
shoes: Hoka Clifton v2 (GRN)
20' warm up
9 x 400 during Big Mtn workout
9 x 400 during Big Mtn workout
Strength/Core 30:00 [3]
Big Mtn Session #17
Obj: Stamina/Core
Training:
(1) For 30 minutes at a Moderate Pace
Run 400m
40x Stepups
- got through 9 rounds
(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
Obj: Stamina/Core
Training:
(1) For 30 minutes at a Moderate Pace
Run 400m
40x Stepups
- got through 9 rounds
(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 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer session... not very motivated for this one. tired and full on on the work front. late nights all this week.
15' wu
20 x 1' on/off
- odd BG standing
- even seated tempo
15' wu
20 x 1' on/off
- odd BG standing
- even seated tempo
Monday Jan 18, 2016 #
Note
slept:8.0 weight:152lbs
pretty good sleep. broken 1-5... but really solid before. going to be a super busy week on the work front.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +265ft 13:19 / mi
warm up on treadmill
Strength/Core 45:00 [3]
Big Mtn Session 16
Obj: Strength/Work Capacity
Warm up:
4 Rounds
Barbell Complex @ 45# (empty barbell)
Instep Stretch
Training:
(1) 6 Rounds
3x Curtis P #85 (+20)
2x Jumping Lunge each leg - explode as high as possible
2x Shoulder Sweep
(3) 6 Rounds
5x Walking Lunge each leg holding dumbbells #35
5x Kneeling Curl to Press #20
Hip Flexor + Pigeon Stretch
(4) 5 Rounds
30 Second 40-foot Shuttle Sprint - touch line at
both ends (45" stride on treadmill @ 9.0)
30 Second Rest
Obj: Strength/Work Capacity
Warm up:
4 Rounds
Barbell Complex @ 45# (empty barbell)
Instep Stretch
Training:
(1) 6 Rounds
3x Curtis P #85 (+20)
2x Jumping Lunge each leg - explode as high as possible
2x Shoulder Sweep
(3) 6 Rounds
5x Walking Lunge each leg holding dumbbells #35
5x Kneeling Curl to Press #20
Hip Flexor + Pigeon Stretch
(4) 5 Rounds
30 Second 40-foot Shuttle Sprint - touch line at
both ends (45" stride on treadmill @ 9.0)
30 Second Rest
12 PM
Running 1:00:00 [3] 7.1 mi (8:27 / mi) +919ft 7:32 / mi
shoes: Hoka Challenger #4 (BLK)
mellow lunch run at SV/KC. the snow is melting and being replaced with ice and mud. some really sloppy and sketchy sections. felt great.
Sunday Jan 17, 2016 #
Note
slept:8.5
relaxing day and pretty good sleep.
7 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
wanted to make sure i was on the bike 3 times this week so knocked this out before maggie headed out for long run.
15' wu
5 x 6' as 3'-2'-1' alternating big gear & tempo.
i like this one.
15' wu
5 x 6' as 3'-2'-1' alternating big gear & tempo.
i like this one.