Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 3, 2016:
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Sunday Apr 3, 2016 #
Note
slept:8.5
up early to head down south to run a lap of the rattler 50k that I'm racing in 2 weeks.
8 AM
Running 1:32:00 [3] 10.2 mi (9:01 / mi) +1136ft 8:10 / mi
shoes: Nike WH3
drove to colorado springs to run some of the rattler 50k course with chad and alex. good times and it should be a fun race. no big climbs and pretty technical. not sure how fast it will be.
pretty mellow effort. legs felt great.
pretty mellow effort. legs felt great.
Saturday Apr 2, 2016 #
Note
slept:9.0
good sleep. sore from strength work yesterday.... should make my long run today fun.
8 AM
Running 3:00:00 [3] 18.3 mi (9:50 / mi) +3271ft 8:25 / mi
shoes: Nike WH3
tough day at the office. ran from south valley to deer creek. super deep snow on all the upper trails at deer creek. post-holing up to my knees. slow going up there and a lot of work. pretty wrecked by the end but stoked to get in 3 hours on the trails.
Friday Apr 1, 2016 #
Note
slept:8.0
up early for no reason... just wide awake at 530. no work today.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
in-season SESSION 2
Warm Up:
4 Rounds
10x Air Squats
10x Push ups (lower number for women)
20x Situps
Instep Plus Stretch
squat wu: 10 x #65, 8 x #95, 6 x #115
Training:
(1) 9 Rounds
2x Back Squat #135
then immediately ...
2x Broad Jump
5x Y+L, unloaded
(2) 6 Rounds
10x Kettelbell swing #35
10 x TRX Pull up (Palms away)
3/3/3 Toe Touch Complex
(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext
myrtl
Warm Up:
4 Rounds
10x Air Squats
10x Push ups (lower number for women)
20x Situps
Instep Plus Stretch
squat wu: 10 x #65, 8 x #95, 6 x #115
Training:
(1) 9 Rounds
2x Back Squat #135
then immediately ...
2x Broad Jump
5x Y+L, unloaded
(2) 6 Rounds
10x Kettelbell swing #35
10 x TRX Pull up (Palms away)
3/3/3 Toe Touch Complex
(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext
myrtl
12 PM
Cycling-Road 1:30:00 [3] 25.0 mi (16.7 mph) +1500ft
mellow recovery spin. garmin edge 500 is jacked. hoping i can get it working again.
legs felt good but didn't push it at all. pure recovery. 40 degrees and sunny. good to be back out on the roads.
legs felt good but didn't push it at all. pure recovery. 40 degrees and sunny. good to be back out on the roads.
Thursday Mar 31, 2016 #
Note
slept:9.25
good sleep. another inch of snow yesterday evening.
7 AM
Running 1:25:00 [3] 11.8 mi (7:12 / mi) +482ft 6:56 / mi
shoes: Hoka Stinson Lite
morning miles with the pup. stoked the paths were clear and 100% dry. ran from home down to the river and then a loop in chatfield. would rather be running on the trails but want to avoid the mess until the weekend. feeling good.
5 PM
Running 32:00 [3] 4.3 mi (7:27 / mi) +233ft 7:05 / mi
shoes: Hoka Clifton v2 (GRN)
easy afternoon jog. more miles.
Wednesday Mar 30, 2016 #
Note
slept:8.5
great sleep. didn't move.
7 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session first thing this morning. watched Scandal.
10' warm up
10 x 2', 2' recovery
- odd big gear
- even tempo
10' cooldown
10' warm up
10 x 2', 2' recovery
- odd big gear
- even tempo
10' cooldown
12 PM
Running 1:00:00 [3] 8.4 mi (7:09 / mi) +156ft 7:01 / mi
shoes: Hoka Clifton v2 (GRN)
lunch run with ruby... just cruising. storm is rolling in and the temp was dropping quickly while we were out there. legs a bit tired starting out but felt better throughout.
Tuesday Mar 29, 2016 #
Note
slept:7.5
Home from the airport just after 1030. long day. everybody slept until 7. feeling good and stoked to be home. no more work travel planned for the next few months.
12 PM
Running 1:20:00 [3] 12.0 mi (6:40 / mi) +384ft 6:28 / mi
shoes: Hoka Clifton v2 (GRN)
ran from home down to the river path because I'm sure the trails are a shitshow right now with mud. since rain is forecast for the next two days i decided to knock out my workout today eventhough i didn't feel very awesome after a long travel day.
warm up down to the river and then 45' tempo just above 50k effort.
45:00, 7 miles, 6:20 pace
definitely stoked with the run because i was never really pushing. I think I could do this around 6:15 right now and it wouldn't be too much of a stretch.
warm up down to the river and then 45' tempo just above 50k effort.
45:00, 7 miles, 6:20 pace
definitely stoked with the run because i was never really pushing. I think I could do this around 6:15 right now and it wouldn't be too much of a stretch.
3 PM
Strength/Core 45:00 [3]
SSD Ultra In-Season Session #1
Warm Up:
15x Sandbag Getups - 30x total #40
Training:
(1) 6 Rounds
5x Walking Lunges holding Dumbbells #35
5x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch
(2) 6 Rounds
10x push up
10x TRX Chinups (palms facing you)
Hip Flexor + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
20x Russian Twist #26
10x Slasher #26
(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell
1" tabata calf raises
Warm Up:
15x Sandbag Getups - 30x total #40
Training:
(1) 6 Rounds
5x Walking Lunges holding Dumbbells #35
5x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch
(2) 6 Rounds
10x push up
10x TRX Chinups (palms facing you)
Hip Flexor + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
20x Russian Twist #26
10x Slasher #26
(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell
1" tabata calf raises
Monday Mar 28, 2016 #
Note
slept:8.0
good, deep sleep. back into the office here and then leaving midday for the airport. stoked to get home.
6 AM
Cycling-Trainer 30:00 [3] 8.7 mi (17.4 mph)
hotel spin bike. recovery.
Strength/Core 30:00 [3]
SSD Core for Runners.
SESSION 1
Obj: Core Strength
(1) 6 Rounds
30" x flutter kicks
15/3/15 sec. Sean Special
20x Bicycle Crunches
15/15/15/15 sec. 3-Limb Front Bridge
myrtl
SESSION 1
Obj: Core Strength
(1) 6 Rounds
30" x flutter kicks
15/3/15 sec. Sean Special
20x Bicycle Crunches
15/15/15/15 sec. 3-Limb Front Bridge
myrtl