Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 23, 2016:
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Wednesday Mar 23, 2016 #
Note
slept:9.5
more big sleep... not sure where it's coming from but i can feel like i could have slept a lot more. maybe because Fi is sleeping 10-12 hours a night maggie and I are just catching up from the past 8 months.
full on blizzard conditions this morning. crazy. dumping snow and howling winds. awesome!
full on blizzard conditions this morning. crazy. dumping snow and howling winds. awesome!
7 AM
Strength/Core 1:00:00 [3]
Big Mtn Session 50... done and stoked with the results. this also end my heavy lifting phase and will be starting and in-season program.
Obj: Strength/Work Capacity
Warm up:
10 Minute Sandbag Getup #40
Training:
(1) 5 Rounds
Full Leg Blaster
100 x step ups
deadlift warm up: 5 x #135, 5 x #155, 5 x #185
5 x 3 DL #200
- 20 sit up between rounds
Obj: Strength/Work Capacity
Warm up:
10 Minute Sandbag Getup #40
Training:
(1) 5 Rounds
Full Leg Blaster
100 x step ups
deadlift warm up: 5 x #135, 5 x #155, 5 x #185
5 x 3 DL #200
- 20 sit up between rounds
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
After an hour of shoveling over a foot of super wet snow....
10' wu
20x1' on/off
Odd standing big gear, even seated tempo
10' cd
10' wu
20x1' on/off
Odd standing big gear, even seated tempo
10' cd
Tuesday Mar 22, 2016 #
Note
slept:8.0
good sleep after staying up a bit late.
10 AM
Running 1:16:00 [3] 10.0 mi (7:36 / mi) +1854ft 6:28 / mi
shoes: Nike WH3
this one was a bit of work. 2 mile warm up then 8 x 3' hill reps in the KC trails. stoked they were completely mud free. definitely a solid workout and it wasn't easy. feeling like I'm making progress.
moved this up to today from thursday due the weather on the way.
moved this up to today from thursday due the weather on the way.
Monday Mar 21, 2016 #
Note
slept:9.75
huge sleep. alarm was set to get up and do a strength session early because i have to go into the office today.. immediately turned it off and went back to sleep...
7 AM
Strength/Core 45:00 [3]
knocked this one out quickly.
Big Mtn Session #49.... only one session to go!
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10 x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
Squat warm up: 10 x #65, 8 x #95, 6 x #115, 4 x #135
5 rounds
5 x squat #155
10 x kbs #35
(2) 4 Rounds
10x Ankles to Bar
10x weighted sit up
5x Kneeling Plate Halfmoon (M-45#, W-35#)
5x Bird Dog
mytrl
Big Mtn Session #49.... only one session to go!
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10 x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
Squat warm up: 10 x #65, 8 x #95, 6 x #115, 4 x #135
5 rounds
5 x squat #155
10 x kbs #35
(2) 4 Rounds
10x Ankles to Bar
10x weighted sit up
5x Kneeling Plate Halfmoon (M-45#, W-35#)
5x Bird Dog
mytrl
1 PM
Cycling-Road 1:23:00 [3] 23.6 mi (17.1 mph) +1522ft
Mellow lunch spin... In just shorts and jersey. Crazy after running in deep snow Saturday. Love it!
Sunday Mar 20, 2016 #
Note
slept:8.0
stoked it's sunday... woke up thinking it was monday.
8 AM
Running 58:00 [3] 6.0 mi (9:40 / mi) +1175ft 8:09 / mi
shoes: Nike WH3
green mtn mudfest. maggie wanted to head out there and we didn't think it would be too bad.... damn were we wrong. combo of super slick ice and mud heading out. descending the rooney valley trail was a joke. craziest, slickest mud i've ever been in. we bagged as i didn't want maggie to get hurt trying to run. she has a marathon on 5/1.
still fun... just sloppy trails and i never feel good about being on the trails in those conditions.
still fun... just sloppy trails and i never feel good about being on the trails in those conditions.
9 AM
Hike 38:00 [3] 2.0 mi (19:00 / mi) +58ft 18:29 / mi
shoes: Nike WH3
hike back to the struck. slip and slide!
11 AM
Running 1:34:00 [3] 13.0 mi (7:14 / mi) +184ft 7:08 / mi
shoes: Hoka Clifton v2 (GRN)
wow... can't believe i rallied to get this done. Maggie had 2:30 on the schedule today so she wanted to get it done. I just wanted to go home and make pancakes! she talked me into it since Fi was hanging out with grandma.
quick stop and home to swap clothes and shoes and hit the river path. super dry but a bit windy. first 30' was a sufferfest and then I progressively felt better. Maggie was in the box the last 20' but we got it done.
3 hours on my feet today. I'll take it.
quick stop and home to swap clothes and shoes and hit the river path. super dry but a bit windy. first 30' was a sufferfest and then I progressively felt better. Maggie was in the box the last 20' but we got it done.
3 hours on my feet today. I'll take it.
Saturday Mar 19, 2016 #
Note
slept:9.5
i love sleeping. a bit more snow last night. winter is back!
8 AM
Running 2:03:00 [3] 12.6 mi (9:46 / mi) +2484ft 8:14 / mi
shoes: Hoka Challenger #4 (BLK)
snow run with ruby. ran up to te KC peaks. a ton of snow up there. breaking trail the whole time. came down the bradford trail for the first time. way more technical than i anticipated. pretty gnarly with 8-12" of snow covering all the rocks.... so fun though. ran with ruby and she was on 11 the whole time... living the dream.
this run was hard and i was pretty smashed after.
ran in the challengers. so uncomfrotable compared with the wildhorse 3's i've been running in again. time to donate the hokas.
this run was hard and i was pretty smashed after.
ran in the challengers. so uncomfrotable compared with the wildhorse 3's i've been running in again. time to donate the hokas.
Friday Mar 18, 2016 #
Note
slept:9.75
another night of mega sleep. loving it!
a few inches of fresh snow overnight.
a few inches of fresh snow overnight.
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 48
Obj: Strength
Warm up:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 5 x #135, 5 x #155
Training:
(1) 6 Rounds
5x Hinge Lift #185 (stoked! did this work 6 weeks ago with #165)
5x kb floor press #35
Hip Flexor Stretch
(2) 3 Rounds
4x Calve Raise Tabata
20x Hamstring Hell
20x TRX Chin Ups
(3) 2 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:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 5 x #135, 5 x #155
Training:
(1) 6 Rounds
5x Hinge Lift #185 (stoked! did this work 6 weeks ago with #165)
5x kb floor press #35
Hip Flexor Stretch
(2) 3 Rounds
4x Calve Raise Tabata
20x Hamstring Hell
20x TRX Chin Ups
(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] 7.9 mi (7:36 / mi) +376ft 7:16 / mi
shoes: Hoka Clifton v2 (GRN)
easy jog with ruby down to the river and back. most of the snow was melted on the roads and paths. just some slush. started snowing pretty hard again on the way back. good times.
Thursday Mar 17, 2016 #
Note
slept:8.0
way less sore today... hard run later.
12 PM
Running 1:27:00 [3] 12.0 mi (7:15 / mi) +1628ft 6:25 / mi
shoes: Nike WH3
trail tempo... cold out.
~30' warm on the KC trails and then 30' rolling tempo run on the south valley trails. pretty hard route and happy with the effort. ahead of where i thought i would be.
30'
4.5 miles
486 ft of climbing
avg pace: 6:31
~30' warm on the KC trails and then 30' rolling tempo run on the south valley trails. pretty hard route and happy with the effort. ahead of where i thought i would be.
30'
4.5 miles
486 ft of climbing
avg pace: 6:31