Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 10, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Apr 10, 2016 #
Note
slept:9.0
good sleep! feeling yesterday's run a bit... mostly just tired legs.
9 AM
Running 1:30:00 [3] 12.5 mi (7:12 / mi) +233ft 7:05 / mi
shoes: New Balance FF 1080
mellow miles on the river with ruby. felt pretty good. just cruising today. ready to back off a bit for next weekend's race.
very solid week of training. feeling fit.
very solid week of training. feeling fit.
Saturday Apr 9, 2016 #
Note
slept:8.0
up early again without alarm. need to break this habit.
8 AM
Running 2:35:00 [3] 20.1 mi (7:43 / mi) +3110ft 6:44 / mi
shoes: Nike WH3 #2
green mtn long run. wanted to 2-3 hours and about 20 miles. felt pretty solid all day. one Vfuel gel at 90' and one 17oz flask of water. got warm and could have used more water. no water last few miles...but suffering a bit is always good.
first run in the UD tim olson pack. so good. perfect for racing.
first run in the UD tim olson pack. so good. perfect for racing.
C • AK? 2
Friday Apr 8, 2016 #
Note
slept:8.0 weight:150lbs
good sleep. woke up at 530 wide awake. lame. feeling good and not sore from all the miles yesterday.
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 4
Warm up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
Training:
(1) 6 Rounds
2x Squat #135
5x Burpee (be explosive!)
3x Shoulder Sweep Complex
(2) 6 Rounds
5x Push Press #85
10x TRX Pull ups
Hip + Pigeon Stretch
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
(4) 3 Rounds
15x Hamstring Hell
10e x eccentric calf raises
Warm up:
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
Training:
(1) 6 Rounds
2x Squat #135
5x Burpee (be explosive!)
3x Shoulder Sweep Complex
(2) 6 Rounds
5x Push Press #85
10x TRX Pull ups
Hip + Pigeon Stretch
(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder
(4) 3 Rounds
15x Hamstring Hell
10e x eccentric calf raises
12 PM
Cycling-Road 1:46:00 [3] 31.2 mi (17.7 mph) +1946ft
easy lunch spin. just enjoying the warm weather.
Thursday Apr 7, 2016 #
Note
slept:8.0
up early again.... running before early meetings.
6 AM
Running 1:30:00 [3] 11.6 mi (7:46 / mi) +2336ft 6:31 / mi
shoes: Nike WH3 #2
this was an ass kicker... hill reps at green mtn.
solid warm up and then 4 x 6' hill reps on the green mtn fire road. ran down for 3' for recovery. it worked out perfect and i topped out on the climb on the last rep.... hard though as each rep was steeper than the last. stoked on the work.
solid warm up and then 4 x 6' hill reps on the green mtn fire road. ran down for 3' for recovery. it worked out perfect and i topped out on the climb on the last rep.... hard though as each rep was steeper than the last. stoked on the work.
5 PM
Running 31:38 [3] 4.2 mi (7:32 / mi) +91ft 7:23 / mi
shoes: Hoka Clifton v2 (GRN)
easy afternoon jog with family on the river path. warm. tank tops! good legs and mellow effort.
Wednesday Apr 6, 2016 #
Note
slept:8.5 weight:151lbs
up early again.... good deep sleep but didn't want to get up.
151 lbs. leaner then i've been in quite some time just some solid muscle from the past few months of consistent strength training. looking to be in the mid 140s by dirty 30... but not going to do anything crazy, like cut out beer, to get there. probably just need to lay off the cookies.
151 lbs. leaner then i've been in quite some time just some solid muscle from the past few months of consistent strength training. looking to be in the mid 140s by dirty 30... but not going to do anything crazy, like cut out beer, to get there. probably just need to lay off the cookies.
7 AM
Running 1:01:00 [3] 8.4 mi (7:16 / mi) +344ft 6:59 / mi
shoes: Hoka Clifton v2 (GRN)
easy run down to the river and back with ruby. quads a bit sore from yesterday.. downhill running and front squats.
1 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
lunchtime trainer sesh while on Fortinet FW training webex.
10' warm up
8 x 3' w/ 2' recovery
- odd big gear
- even tempo
10' cooldown
10' warm up
8 x 3' w/ 2' recovery
- odd big gear
- even tempo
10' cooldown
Tuesday Apr 5, 2016 #
Note
slept:8.0
up early to run... will be for the next few days. Fortinet training and early meetings.
6 AM
Running 1:20:00 [3] 10.3 mi (7:46 / mi) +2060ft 6:32 / mi
shoes: Nike WH3 #2
morning run at ken caryl. up the manor house climb and back. felt kinda sluggish climbing but still put in a decent time. rolled the descent back to the truck feeling good. over dressed. pretty cold starting out but warmed up quickly.
1 PM
Strength/Core 45:00 [3]
SSD In-Season Session 3
SESSION 3
Warm Up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
front squat warm up: 1- x #45, 8 x #65
Training:
(1) 6 Rounds
3x Front Squat #95
3x Box Jump at 24"
Lat + Pec Stretch
(2) 6 Rounds
4x Scotty Bob #20
10x Horizontal Pull ups
3x Squat to Stand
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions (face down back
extensions if no GHD)
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
(4) 3 Rounds
1' tabat calf raises
10x Kettlbell/Dumbbell Hinge Lift #20
SESSION 3
Warm Up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
front squat warm up: 1- x #45, 8 x #65
Training:
(1) 6 Rounds
3x Front Squat #95
3x Box Jump at 24"
Lat + Pec Stretch
(2) 6 Rounds
4x Scotty Bob #20
10x Horizontal Pull ups
3x Squat to Stand
(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions (face down back
extensions if no GHD)
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper
(4) 3 Rounds
1' tabat calf raises
10x Kettlbell/Dumbbell Hinge Lift #20
Monday Apr 4, 2016 #
Note
slept:9.0
big sunday night sleep. makes a hug difference in how i feel monday morning.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35:00 [3]
2 x barbell complex + hip & instep stretch
10 x DL #135
5 rounds
6 x DL #155
40 x step ups
SSD Core for Runners SESSION 2
Obj: Core Strength
(1) 6 Rounds
20 sec. Russian Twists #26
20 sec. Front Bridge
15 sec. Rest
(2) 6 Rounds
15 sec. Windshield Wipers
15 sec./15 sec. Standing Founder
30 sec. Rest
10 x DL #135
5 rounds
6 x DL #155
40 x step ups
SSD Core for Runners SESSION 2
Obj: Core Strength
(1) 6 Rounds
20 sec. Russian Twists #26
20 sec. Front Bridge
15 sec. Rest
(2) 6 Rounds
15 sec. Windshield Wipers
15 sec./15 sec. Standing Founder
30 sec. Rest
12 PM
Cycling-Road 1:26:00 [3] 23.7 mi (16.5 mph) +1549ft
mellow spin. killer weather. sunny and 70+. love it. good legs too...