Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 15, 2016:
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Monday Feb 15, 2016 #
Note
slept:7.0
in bed early and another rough night for fi. just not sleeping well due to having a cold. up from 12-1 and then i got up with her at 5.
changing things up slightly. no bike racing this year. maggie and I sat down and figured everything out and to be as fit as I would want to be on the bike and running would just take A LOT of time... and I don't really want to train that much. I am going to focus on running and just ride to help with running (hill reps, recovery, long endurance every now and then). trying to figure out how to squeeze everything around work and family time was stressing me out... not worth it.
as of last week just doing 3 Big Mtn workouts per week. Plan is to add some hill reps to running and riding and up the running volume.
changing things up slightly. no bike racing this year. maggie and I sat down and figured everything out and to be as fit as I would want to be on the bike and running would just take A LOT of time... and I don't really want to train that much. I am going to focus on running and just ride to help with running (hill reps, recovery, long endurance every now and then). trying to figure out how to squeeze everything around work and family time was stressing me out... not worth it.
as of last week just doing 3 Big Mtn workouts per week. Plan is to add some hill reps to running and riding and up the running volume.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 45:00 [3]
Big Mtn SESSION 34
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
squats
warm up: 10 x #45, 8x #95, 6 x #115, 4 x #135
5 x 5 #150 (+5)
- 20 situps on ball between sets
(3)
10x Weighted Situps #25
60 Second Front Bridge
10x Seated Russian Twist #25
10x Face Down Back Ext
(3) 2 Rounds
myrtl
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
squats
warm up: 10 x #45, 8x #95, 6 x #115, 4 x #135
5 x 5 #150 (+5)
- 20 situps on ball between sets
(3)
10x Weighted Situps #25
60 Second Front Bridge
10x Seated Russian Twist #25
10x Face Down Back Ext
(3) 2 Rounds
myrtl
1 PM
Running 56:00 [3] 7.25 mi (7:43 / mi) +928ft 6:53 / mi
shoes: Nike WH3
i was going to ride and then noticed how windy it was getting. headed out to south valley for an easy jog... that wasn't so easy. strongest wind I've ever run in... and a ton of mud. slow going and hard work.
Sunday Feb 14, 2016 #
9 AM
Running 1:02:00 [3] 8.6 mi (7:13 / mi) +98ft 7:08 / mi
shoes: Hoka Clifton v2 (GRN)
sunday jog down at the river with maggie and ruby. cold starting out but felt good.
Saturday Feb 13, 2016 #
Note
slept:8.0
up quite a few times with Fi. she's still sick and not sleeping well. tired this morning but rallied to ride with the boys.
8 AM
Cycling-Road 3:01:00 [3] 49.0 mi (16.2 mph) +3474ft
super cold rolling out from the house. 32 and foggy. had all my gear on and was freezing with numb hands when I met the team at deer creek. then it warmed up super fast and i was burning up. mid 60s. all layers off.
pretty shitty, tired legs on the bike today and i didn't expect anything less. just trying to keep up. rode with 4 dudes on the team and 3 off them on race bikes and are super strong. had to work for it. pretty smashed riding home solo. longest ride in quite some time.
pretty shitty, tired legs on the bike today and i didn't expect anything less. just trying to keep up. rode with 4 dudes on the team and 3 off them on race bikes and are super strong. had to work for it. pretty smashed riding home solo. longest ride in quite some time.
Friday Feb 12, 2016 #
Note
slept:7.5
pretty bad, broken sleep. maggie tweaked her back and can't pick up Fi and Fi is sick and was up every couple of hours. good times... stoked it's friday.
8 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 45:00 [3]
Big Mtn SESSION 33
Obj: Stamina
Training:
(1) 700x Step ups (350x each leg)
changed it up.
7 rounds
5 x deadlift (135,155,5x175 (+10))
100 x step ups
Obj: Stamina
Training:
(1) 700x Step ups (350x each leg)
changed it up.
7 rounds
5 x deadlift (135,155,5x175 (+10))
100 x step ups
1 PM
Running 1:32:00 [3] 10.0 mi (9:12 / mi) +1923ft 7:47 / mi
shoes: Nike WH3
deer creek. blazing sun and warm. some deep soft snow and a lot of mud on the lower trails but good times. didn't feel great but that's to be expected after the morning workout. changing up the schedule a bit next week.
Thursday Feb 11, 2016 #
Note
slept:8.0
ok sleep. Fi is sick so she was up a bit and restless. back to work today... only 2 days until the weekend.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up. on it early so i can get caught up on work.
Strength/Core 45:00 [3]
Big Mtn SESSION 32
Obj: Strength
Warm up:
5 Rounds
10x Swings (M-35#, W-25#)
10x Goblet Squats (M-35#, W-25#)
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
4x Shoulder Hold Lunge Lunge each leg #35
5x Military Press - #65
Pigeon Stretch
(2) 3 Rounds
3x Calve Raise Tabata
20x Hamstring Hell
20x TRX Pullups
(3) 4 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext
Obj: Strength
Warm up:
5 Rounds
10x Swings (M-35#, W-25#)
10x Goblet Squats (M-35#, W-25#)
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
4x Shoulder Hold Lunge Lunge each leg #35
5x Military Press - #65
Pigeon Stretch
(2) 3 Rounds
3x Calve Raise Tabata
20x Hamstring Hell
20x TRX Pullups
(3) 4 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext
12 PM
Cycling-Road 1:33:00 [3] 27.1 mi (17.5 mph) +1716ft
out and back through deer creek canyon. another killer day. legs are a bit tired and sore from the squats and run yesterday.
Wednesday Feb 10, 2016 #
Note
slept:9.5
big sleep. good to be home. one more day off of work. stoked on the the upcoming weather.
back on Big Mtn Session today... and have a couple of days to make up.
back on Big Mtn Session today... and have a couple of days to make up.
8 AM
Strength/Core 40:00 [3]
back to the grind.
Big Mtn Session 31
Obj: Strength/Work Capacity
Warm up:
7 Minute Sandbag Getup (M-80#, W-60#)
Training:
(1) 3 Rounds
Full Leg Blaster
30 Second Rest
(2) 4 Rounds
Mini Leg Blaster
30 Second Rest
squat warm up: 10 x #95, 6 x #135
squat 5x5 #145 (+5)
- 20 sit ups between rounds
myrtl
Big Mtn Session 31
Obj: Strength/Work Capacity
Warm up:
7 Minute Sandbag Getup (M-80#, W-60#)
Training:
(1) 3 Rounds
Full Leg Blaster
30 Second Rest
(2) 4 Rounds
Mini Leg Blaster
30 Second Rest
squat warm up: 10 x #95, 6 x #135
squat 5x5 #145 (+5)
- 20 sit ups between rounds
myrtl
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
10 AM
Running 1:28:00 [3] 9.2 mi (9:34 / mi) +1781ft 8:05 / mi
shoes: Hoka Challenger #4 (BLK)
deer creek with luke. a lot of snow, ice, mud, and slush... but also blazing sunshine. felt ok... not great. stoked to get out.
Tuesday Feb 9, 2016 #
2 PM
Cycling-Road 1:36:00 [3] 26.8 mi (16.7 mph) +1791ft
easy spin after getting home. sunny and in the 50s and felt warm. legs were ok after the travel.