Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 7, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||
Monday Mar 7, 2016 #
Note
slept:8.5
great sunday night sleep. slammed week before heading out of town on wednesday afternoon.
7 AM
Running 45:00 [3] 6.0 mi (7:30 / mi) +341ft 7:07 / mi
shoes: Hoka Clifton v2 (GRN)
changed things up because i won't have any time to ride today.
easy jog to drop off ruby and then around hood. 6 x 20" strides on the soccer field before jogging home.
easy jog to drop off ruby and then around hood. 6 x 20" strides on the soccer field before jogging home.
3 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
Big Mtn Session #43
3 x barbell complex #45 + instep stretch
squat warm up: 10 #95, 8 x #115
5 rounds
6 x squat #135 (wanted an easier week, deload)
10 x kbs #35
60 x step us
10 x toes to post
myrtl
3 x barbell complex #45 + instep stretch
squat warm up: 10 #95, 8 x #115
5 rounds
6 x squat #135 (wanted an easier week, deload)
10 x kbs #35
60 x step us
10 x toes to post
myrtl
Sunday Mar 6, 2016 #
Note
slept:8.0
feeling good after yesterday. hitting the local trails with maggie today... stoked!
8 AM
Running 2:00:00 [3] 15.0 mi (8:00 / mi) +1854ft 7:10 / mi
shoes: Nike WH3
south valley and KC with maggie and ruby. Wasn't planning on running this long today but couldn't pass up the opportunity to hit the trails with Maggie. Her mom wanted to watch and hang out with Fi so we took advantage! good time. tired by the time we were done for sure.
Saturday Mar 5, 2016 #
Note
slept:8.0
good sleep. Fi slept through the night again. the last two weeks have life changing!! maggie and I can definitely tell a huge difference in the way we feel with the quality of sleep we've been getting.
up early to go run out a centennial cone. pretty stoked.
up early to go run out a centennial cone. pretty stoked.
8 AM
Running 2:24:00 [3] 15.8 mi (9:07 / mi) +2651ft 7:52 / mi
shoes: Nike WH3
such a rad morning on another new (to me) trail. Centennial Cone in Golden... much closer than I thought and so sick. Part of the loop is closed now for elk grazing but the single track is sooooo good! can't wait to rip this place on my mtb.
good legs and fun run with luke and pat. a bit more mellow than if i was solo which is always a good thing when building up my volume.
good legs and fun run with luke and pat. a bit more mellow than if i was solo which is always a good thing when building up my volume.
Friday Mar 4, 2016 #
Note
slept:8.5
9-530. up without an alarm.
watched the season finale of Suits. Kind of a let down.
watched the season finale of Suits. Kind of a let down.
6 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 42
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
5x Walking Lunge each leg #35
5x Push Press #85
Pigeon Stretch
(2) 3 Rounds
4x Calve Raise Tabata
25x Hamstring Hell
20x TRX Pullups Men
(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
5x Walking Lunge each leg #35
5x Push Press #85
Pigeon Stretch
(2) 3 Rounds
4x Calve Raise Tabata
25x Hamstring Hell
20x TRX Pullups Men
(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-MTB 1:36:00 [3] 18.2 mi (11.4 mph) +2008ft
rode from home to meet luke at south valley. did a couple of loops out there and just having fun ripping the singletrack descents. felt good on the bike too!
Thursday Mar 3, 2016 #
Note
slept:8.0
9-5. Up with an alarm to go run Green Mtn again. Feel so tired waking up with an alarm these days. hard to believe i used to get up at 5 everyday before moving to CO.
6 AM
Running 1:30:00 [3] 11.7 mi (7:42 / mi) +1988ft 6:38 / mi
shoes: Nike WH3
early at green mtn. did a different loop and it was solid. legs were definitely feeling the week so far and the heavy lifting but still ran well.
I pushed the green mtn fireroad climb segment for the first and it hurt like a bitch... as always. that climb always kicks my ass. 9:43. 6th overall. want to take a run at the CR but that's going to take a lot of work. it's 9:19
I pushed the green mtn fireroad climb segment for the first and it hurt like a bitch... as always. that climb always kicks my ass. 9:43. 6th overall. want to take a run at the CR but that's going to take a lot of work. it's 9:19
4 PM
Running 32:00 [3] 4.1 mi (7:48 / mi) +43ft 7:44 / mi
shoes: Hoka Clifton v2 (GRN)
easy jog with the family down at the river. tired starting out but felt better after. body is feeling good but getting tired. looking forward to dialing it back next week.
Wednesday Mar 2, 2016 #
Note
slept:8.75
another good one. thank you Fi! banking it.... maybe the extra sleep the past couple of weeks is why I'm starting to feel so good running again!
7 AM
Running 1:00:00 [3] 8.2 mi (7:19 / mi) +292ft 7:05 / mi
shoes: Hoka Clifton v2 (GRN)
early morning run before the winds start howling. easy effort from home down to the river and back with ruby. legs a bit tired but still felt pretty good.
12 PM
Strength/Core 1:00:00 [3]
during all hands meeting. a lot of good going on.
Big Mtn Session #41
Obj: Strength/Work Capacity
Warm up:
5 Minute Sandbag Getup
Training:
(1) 4 Rounds
Full Leg Blaster
30 Second Rest
(2) 2 Rounds
Mini Leg Blaster
30 Second Rest
DL warm up: 10 x #45, 10 x #135, 5 x #155, 5 x #175
5 rounds
3 x DL #195 (+10)
100 step ups
Big Mtn Session #41
Obj: Strength/Work Capacity
Warm up:
5 Minute Sandbag Getup
Training:
(1) 4 Rounds
Full Leg Blaster
30 Second Rest
(2) 2 Rounds
Mini Leg Blaster
30 Second Rest
DL warm up: 10 x #45, 10 x #135, 5 x #155, 5 x #175
5 rounds
3 x DL #195 (+10)
100 step ups
Tuesday Mar 1, 2016 #
Note
slept:8.0
solid sleep. Fi up once about 4 but back to sleep after 10 minutes. not complaining.
up at 6 and straight to troubleshooting east coast vpn issues.
up at 6 and straight to troubleshooting east coast vpn issues.
12 PM
Running 1:15:00 [3] 10.3 mi (7:17 / mi) +1444ft 6:26 / mi
shoes: Nike WH3
3rd week of hill repeats. 8x2' this time. felt solid all the way around. not awesome but just better. stoked with how i'm feeling after the past couple of week. good jump in fitness for sure.