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Training Log Archive: Grandpa Jameson

In the 7 days ending Jan 31, 2016:

	activity	#	time	miles		km		+ft
	Running	7	7:08:48	46.1	(9:18)	74.19	(5:47)	8248
	Strength/Core	5	3:30:00
	Cycling-Road	1	1:23:00	24.0	(17.3/h)	38.62	(27.9/h)	1634
	Cycling-Trainer	1	1:00:00	16.0	(16.0/h)	25.75	(25.7/h)
	Hike	4	40:00	2.05	(19:30)	3.3	(12:07)	1090
	Total	12	13:41:48	88.15		141.87		10972
averages - sleep:8

2:49

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Sunday Jan 31, 2016 #

Note
slept:7.5

killer night out last night in the highlands with Maggie and some friends from SD while maggie's mom watched Fi.

dinner at bar dough... so good and coronado islander IPA on draft. then to Williams and Graham. the pretentious place i'ver ever been. it's speakeasy and mike put out names on the list before dinner. 3 hour wait. entered through a sliding bookcase. seriously. good cocktails but not my kind of place. rated on of the top 50 bars in the world... seriously.
http://www.denverpost.com/lifestyles/ci_26697273/d...

home at 11 after driving in dumping snow. asleep at 1130 and fi slept until 7. stoked.

C • entered through sliding bookcase ? cool ! 3

12 PM

Running 57:00 [3] 6.3 mi (9:03 / mi) +1030ft 7:50 / mi
shoes: Hoka Challenger #4 (BLK)

easy jogging at south valley. 3" of snow covering mud... slow conditions for sure... and my legs were shot from saturday. nice easy effort but it felt like work. solid week of running.

Saturday Jan 30, 2016 #

Note
slept:7.5

rough night for Fi and us up from 1230-2

8 AM

Running 2:49:00 [3] 14.3 mi (11:49 / mi) +4298ft 9:12 / mi
shoes: Nike WH3

fun morning on the trails. hit mt falcon and then mt morrison with mike, dan, and john good times and solid folks to run with. felt pretty good all day. suffered a bit up morrison but that's to be expected. feeling strong right now and my power hiking feels better then ever.

Friday Jan 29, 2016 #

Note
slept:8.0

9-5. Fi pretty slept all night and is still sleeping. awesome. i woke up at 5 and couldn't get back to sleep...to much work on the brain. lame. ready for some vacation next week at casa SlaMo.

7 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +260ft 13:24 / mi

standard warm up

Strength/Core 50:00 [3]

Big Mtn Session 25 - halfway done

Obj: Strength/Work Capacity

Warm up:
5 Minute Sandbag Getup #40

Training:
(1) 10 Rounds
Mini Leg Blaster
10x Weighted Situps @ 25#

Front Squat warm up: 10 x #45, 10 x #65

(2) 500x Stepups (250x each leg) - made this the circuit below with Front squats

5 rounds
10 x front squat #95
100 step ups

12 PM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +265ft 7:11 / mi
shoes: Hoka Stinson Lite

lunch run from home down to the river and back. i was going to ride but it's super windy today... learned my lesson a couple of weeks ago.

felt ok. a bit tired getting started and then hit the head wind coming home.

Thursday Jan 28, 2016 #

Note
slept:8.0

good, broken sleep. plan was to get up early and head to green mtn to run but Fi was up 4-430 and I didn't wake up until 630.

7 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 30:00 [3]

Big Mtn Session 24

Warm up:

5 Rounds
10x Squat Jumps
10x Push ups
10x Pull ups (TRX)
Instep + Hip Flexor Stretch

Training:
(1) 4 Rounds
300m Shuttle every 2:30 (4 x 400)

(2) 4 Rounds
10x Weighted Situps #25
60 Second Front Bridge
10x #26
10x Face Down Back Ext

(3) 2 Rounds
45 Second Jane Fonda (myrtl)

Running 7:00 [3] 1.0 mi (7:00 / mi) +100ft 6:24 / mi
shoes: Nike Pegasus 31 (Blue)

4 x 400 (2 @ 8, 2 @ 9)

12 PM

Running 1:02:00 [3] 7.0 mi (8:51 / mi) +1577ft 7:18 / mi
shoes: Hoka Challenger #4 (BLK)

lunch run at deer creek. a bit sluggish starting out but then felt good. lower trails muddy and upper trails icy. good times!

Wednesday Jan 27, 2016 #

Note
slept:8.5

more good sleep. deep and out of it. was super tired last night. Fi slept 730-2, 230-630.

super busy morning and night with work. gonna be a long day.

12 PM

Cycling-Road 1:23:00 [3] 24.0 mi (17.3 mph) +1634ft

standard lunch loop. sunny and in the low 50s. nice. good to get out.

4 PM

Strength/Core 40:00 [3]

Big MTN session 23 + DL

4 x barbell complex

DL wu: 10 x #135, 6 x #155

5 x 5 DL #165 (+10)
hip-instep-pigeon stretch between

500 step ups

stretching.

Tuesday Jan 26, 2016 #

Note
slept:8.0

good times yesterday. Hit Living the Dream brewery before dinner. solid IPAs as always.

7 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]

Big Mtn SESSION 22

Obj: Strength
Warm up:

5 Rounds
10x Swings #35
10x Goblet Squats #35
10x Push ups
10x Situps
Instep Stretch

Training:
(1) 6 Rounds
5x Walking Lunge each leg #35
5x Push Press #95
Pigeon Stretch

(2) 3 Rounds
2x Calve Raise Tabata
20x Hamstring Hell
20x Pullups Men TRX

(3) 2 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext

12 PM

Running 1:00:00 [3] 7.4 mi (8:06 / mi) +877ft 7:17 / mi
shoes: Hoka Challenger #4 (BLK)

lunch run at SV/KC. Super muddy on the on the cathy johnson trail and quite a bit of ice out there. easy effort. felt good.

Monday Jan 25, 2016 #

Note
slept:8.5

more good sleep. Fi sleeping 5+ hour chunks now. game changer.

7 AM

Hike 10:00 [3] 0.55 mi (18:11 / mi) +290ft 12:08 / mi

warm up

Strength/Core 40:00 [3]

changing things up just a bit. the Big Mtn plan kind of gets a way from the heavy squat and deadlift going forward. i feel like I'm just starting to build some real strength. so i am going to keep adding both once a week where it fits good with the plan.

SESSION 21
Obj: Strength/Work Capacity

Warm up:
5 Minute Sandbag Getup (M-80#, W-60#)

Training:

Squat warm up: 10 x #95, 8 x #115
5 x 5 #135 - felt pretty easy. stoked.
- 20 situps between each set

(1) 10 Rounds
Mini Leg Blaster
10x Weighted Situps @ 25#

(2) Run 2 Miles, Threshold Pace

stretching

Running 13:48 [3] 2.0 mi (6:54 / mi) +101ft 6:35 / mi
shoes: Hoka Clifton v2 (GRN)

running portion of workout all at 1%
mile 1 @ 8.5
mile 2 @ 9.0

1 PM

Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)

recovery spin on the trainer... watching lab minutes videos. working on a new WLC/ISE cert auth config.

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