Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 24, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||
Wednesday Feb 24, 2016 #
Note
slept:8.5 weight:152lbs
good sleep. up early without alarm.
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 38
Warm up:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 10 x #135, 8 x #155
Training:
(1) 6 Rounds
5x Hinge Lift (#175, 5 x #185)
15x kbs #35
Hip Flexor Stretch
(2) 3 Rounds
3x Calve Raise Tabata
20x Hamstring Hell
18x TRX IYT
(3) 3 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
15x Face Down Back Ext
Warm up:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 10 x #135, 8 x #155
Training:
(1) 6 Rounds
5x Hinge Lift (#175, 5 x #185)
15x kbs #35
Hip Flexor Stretch
(2) 3 Rounds
3x Calve Raise Tabata
20x Hamstring Hell
18x TRX IYT
(3) 3 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
15x Face Down Back Ext
12 PM
Running 1:00:00 [3] 8.5 mi (7:04 / mi) +108ft 6:59 / mi
shoes: Hoka Clifton v2 (GRN)
mellow cruise on the river with Ruby. Super sunny and nice. running is starting to click. I just wanted to run easy and I kept having to make myself slow down to get above 7 min pace.
Tuesday Feb 23, 2016 #
Note
slept:8.0
decent sleep. Fiona up early. a couple of inches of snow last night.
12 PM
Running 1:15:00 [3] 9.4 mi (7:59 / mi) +1916ft 6:41 / mi
shoes: Nike WH3
a bit cold heading out... about 30 degrees colder than what i've been running in the past couple of weeks. headed out to KC for hill reps. trails were in great condition considering the melting snow.
10 x 90" hill reps. these were hard but felt way better than last week.... i'll take it.
10 x 90" hill reps. these were hard but felt way better than last week.... i'll take it.
Monday Feb 22, 2016 #
Note
slept:8.5
good night of sleep for the family.
body is feeling good and ready to go. really stoked on training last week and want to replicate it this week.
body is feeling good and ready to go. really stoked on training last week and want to replicate it this week.
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 37 + Squat
myrtl
2 x barbell complex + instep & hip stretcing
squat warm up
10 x #95, 8 x #115, 6 x #135
5 x 5 squat #155
- 20 sit ups between sets
500 step ups
myrtl
2 x barbell complex + instep & hip stretcing
squat warm up
10 x #95, 8 x #115, 6 x #135
5 x 5 squat #155
- 20 sit ups between sets
500 step ups
12 PM
Cycling-Road 1:27:00 [3] 22.3 mi (15.4 mph) +751ft
easy spin on the mtb. out and back on the platte river path and through chatfield. nothing hard, just spinning out the legs. much cooler than past couple of weeks. ready for some snow tonight.
Sunday Feb 21, 2016 #
Note
slept:7.5
not the best night of sleep. Fi was in party mode.
9 AM
Running 1:21:00 [3] 11.4 mi (7:06 / mi) +256ft 6:57 / mi
shoes: Nike Pegasus 31 (Blue)
backing it up. medium long run with maggie on the river path. felt good but faded about the 45' mark and maggie had me on the ropes. so stoked to be running with her and seeing how fit she is. motivation.
6 x 20" strides after. good work and a very solid week of training. checked all the boxes.
ran in the pegasus. damn i've missed them. back to running in nikes since the hoka deal fell through. third year in a row trying to get hooked up with them only to get denied.
6 x 20" strides after. good work and a very solid week of training. checked all the boxes.
ran in the pegasus. damn i've missed them. back to running in nikes since the hoka deal fell through. third year in a row trying to get hooked up with them only to get denied.
Saturday Feb 20, 2016 #
Note
slept:9.5
huge sleep. Fi stayed a maggie's mom's last night. we did nothing but sit on the couch, eat pizza, have some beers, and watch some dvr'd tv shows. it was very awesome.
8 AM
Running 2:25:00 [3] 17.2 mi (8:26 / mi) +3100ft 7:12 / mi
shoes: Nike WH3
headed back to green mountain for a ice, snow, and mud free long run. long runs are always tough out there. felt good for the most part and feeling like i'm starting to get back to feeling good. still a ways to go before i'm ready to toe the line.
didn't really eat before run and no food during. 1 flask of water and 1 of skratch... time to get back to some fasted long runs. always have worked for me... even with as shitty as they feel some times.
didn't really eat before run and no food during. 1 flask of water and 1 of skratch... time to get back to some fasted long runs. always have worked for me... even with as shitty as they feel some times.
Friday Feb 19, 2016 #
Note
slept:8.0 weight:152lbs
up just after 5 with no alarm. rested.
very ready for the weekend. short, packed day of work.
very ready for the weekend. short, packed day of work.
9 AM
Strength/Core 30:00 [3]
quick one between work meetings
big Mountain session 36
Obj: Strength/Work Capacity
Warm up:
5 Minute Sandbag Getup #40
Training:
(1) 4 Rounds
Full Leg Blaster
30 Second Rest
(2) 2 Rounds
Mini Leg Blaster
30 Second Rest
5 rounds
5 x Curtis P #65
10 x hippity hop
10 x weighted sit ups #25
big Mountain session 36
Obj: Strength/Work Capacity
Warm up:
5 Minute Sandbag Getup #40
Training:
(1) 4 Rounds
Full Leg Blaster
30 Second Rest
(2) 2 Rounds
Mini Leg Blaster
30 Second Rest
5 rounds
5 x Curtis P #65
10 x hippity hop
10 x weighted sit ups #25
12 PM
Cycling-Road 1:44:00 [3] 29.7 mi (17.1 mph) +2119ft
lunch spin. warm and windy. pretty shitty legs for the first hour when doing most of the climbing and into the wind. came good around an hour in. looking forward to running long tomorrow.
Thursday Feb 18, 2016 #
Note
slept:8.0
set an alarm and up early to run... want to start getting out first thing 1-2 times a week.
6 AM
Running 1:21:00 [3] 10.0 mi (8:06 / mi) +1722ft 6:58 / mi
shoes: Nike WH3
killer morning out at green mountain. super warm early and caught the sunrise. trails were 99% dry. good legs and the best I've felt running recently. stoked.