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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 17, 2016:

activity # timemileskm+ft
  Cycling-Road2 3:13:00 55.2(17.2/h) 88.84(27.6/h) 2943
  Running2 2:23:00 18.1(7:54) 29.13(4:55) 2733
  Strength/Core3 2:20:00
  Cycling-MTB1 1:20:00 15.0(11.2/h) 24.14(18.1/h) 2188
  Cycling-Trainer1 1:00:00 16.0(16.0/h) 25.75(25.7/h)
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total9 10:26:00 104.8 168.66 8134
averages - sleep:8.6 weight:150lbs

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Sunday Apr 17, 2016 #

slept:9.0 (injured)

great sleep after a fun night on mom-in-laws house. good food and drink.

super mellow day yesterday with all the snow... and it's still coming down. gnarly.
9 AM

Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)

mellow trainer session while watching youtube videos

10' wu
20 x 1' tempo, 1' easy
10' cd
10 AM

Strength/Core 30:00 [3]

clean wu: 10 x #45, 10 x #65, 6 x #85

3 x hang power clean #95
5 x kneeling curl to press #20

core - 2 rds
1' bicycle crunch
1' hip bridge
1' flutter kicks
1' plank
1' bird dog

Saturday Apr 16, 2016 #

Event: Rattler 50k

slept:8.5 (injured)

good sleep.

shin is for awesome not awesome. completely out of nowhere. 3rd time in the last 2 years my right shin has had some kind of issue. need to figure it out.

got some acupuncture yesterday to see if it would help at all. not sure it did anything but i got a nice nap.

gonna wear the boot and take 10 days off running. i don't think there is any way this can be a SFX (hoping). in the past i have felt something creeping up and this time out of nowhere with early signs. i wasn't even running crazy mileage.
10 AM

Strength/Core 1:00:00 [3]

SSD In-Season Session 6

Warm up
5 x barbell complex #45
hip & instep stretch

(1) 6 Rounds
3x Back Squat
15x kbs #35
10x weighted situp #25
pigeon stretch

(2) 6 Rounds
4x Scotty Bob #20
10x TRX Horizontal Pull ups
10x kneeling slasher to halo
3/3/3 toe touch complex

(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
20/20 Standing Founder
20/20 Kneeling Founder


Friday Apr 15, 2016 #


good sleep...

R shin is sore.... outta nowhere. shit. didn't hurt running tuesday or weds just a little achey weds afternoon and yesterday. same leg as last fall. only thing to do is to give it a couple of days.

no idea where this came from. have had zero indication of anything and body has been feeling great. always my R shin. with the snow coming i'll just rest it this weekend and see what happens.
7 AM

Cycling-MTB 1:20:00 [3] 15.0 mi (11.3 mph) +2188ft

early mtb shred at KC and SV. good times ripping the singletrack

Thursday Apr 14, 2016 #


good, deep sleep.

now they are calling for 3-5'' of snow here on saturday with a ton of wind. bagging the race. not worth driving down there in shitty weather.

turning this week into a recovery week since the timing works great with the weather and my past 4 weeks.
12 PM

Cycling-Road 1:46:00 [3] 29.7 mi (16.8 mph) +2037ft

lunch spinner. mid 70's and awesome... just a bit windy. good legs. put new tires on and made a hug difference. my old tires were over a year old.

Wednesday Apr 13, 2016 #

slept:8.0 weight:150lbs

feeling good.

they are now calling for rain and snow saturday morning. not sure if I'll charge it and head down to colorado springs for the race if that's the case.
6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]


Warm up:
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch

(1) 9 Rounds

3x Walking Lunge holding Dumbbells/kettlebelss #35
then immediately ....
1x Jumping Lunge each leg (be explosive!)
5x Y+L @ 2.5#

(2) 6 Rounds

10x push ups
10x TRX Pull ups
3/3/3 Toe Touch Complex
10x box jump 24"

(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions
10x Kneeling Keg Lift #35
15x Poor Man's Reverse Hyper

12 PM

Running 1:08:00 [3] 7.7 mi (8:50 / mi) +1371ft 7:33 / mi

fun lunch run with luke. ran from SV parking lot over to KC. then we did some exploring on the eastern hog back. power hiked the steep single track to the top and scrambled along the hog back.... couldn't find a trail down so did some bushwacking.

good times. legs kinda dead.

Tuesday Apr 12, 2016 #


up early to run... with an alarm. hate that thing.
6 AM

Running 1:15:00 [3] 10.4 mi (7:13 / mi) +1362ft 6:25 / mi
shoes: Nike WH3 #2

took a bit to get going but then felt pretty good. 12 x 45" hill reps. good to blow it out a bit after doing longer, grinding hill reps the past few weeks.

Monday Apr 11, 2016 #


good sleep. ready for the week and to race on saturday. calling for rain and thunderstorms on the weekend. could make it interesting.

not planning for a full taper leading into the race. just dialing in back the few days before. then race hard and full recovery week next week.
12 PM

Cycling-Road 1:27:00 [3] 25.5 mi (17.6 mph) +906ft

spent the morning in the datacenter and then headed for a spin. cloudy and cool when I headed and then the sum came out. decent legs but kinda tired.

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