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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 9, 2016:

activity # timemileskm+ft
  Running6 9:58:15 71.6(8:21) 115.23(5:12) 9801
  Strength/Core3 2:05:00
  StairMaster2 20:00 1.0(20:00) 1.61(12:25) 970
  Rowing1 10:00 0.62(16:06) 1.0(10:00)
  Total9 12:33:15 73.22 117.84 10771
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Note
slept:8.75

good sleep after a fun, mellow night out with Maggie. Fi stayed the night with Maggie's mom. outside at breckenridge. beers and dinner from the food truck.
8 AM

Running 2:31:00 [3] 16.7 mi (9:03 / mi) +2631ft 7:52 / mi
shoes: Hoka Clifton v2 (RWB)

Centennial cone with Maggie. solid day. just cruising. kind of tired but expected that. stoked on a solid week of running - 70 miles.

Saturday Oct 8, 2016 #

Note
slept:9.5

BIG sleep. felt good to not wake up in the dark. running midday today after maggie.
11 AM

Running 2:29:00 [3] 16.6 mi (8:59 / mi) +2818ft 7:44 / mi
shoes: Hoka Challenger v2 (Grey)

medium long run at deer creek. didn't have much for legs today which I kind of expected so i just jogged. never got my HR up. pretty warm out there... c'mon fall!

Friday Oct 7, 2016 #

Note
slept:8.0

good sleep. up early for the gym again. I think this will be routine this fall winter with dark, cold mornings. 35 right now.
6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +500ft 10:16 / mi

warm up

Strength/Core 50:00 [3]

myrtl

3 rounds
10 x DL #45
10 x push ups
3 x dead hang pull ups

DL
5 x #95
5 x #115
5 x #135
5 x #155
5 x #175
5 x #195
- 20 sit ups between sets

Front Squat
5 x #65
5 x #75
5 x #85
5 x #95
5 x #105
5 x #115
- 5 x box jumps 24"

21-15-9-15-21
kbs #35
step ups (each leg) 20"
12 PM

Running 1:20:00 [3] 10.0 mi (8:00 / mi) +1978ft 6:44 / mi
shoes: Hoka Challenger v2 (Grey)

lunch run at KC. Up the manor house climb to 5 miles and flipped. Just steady on the climb and somehow ended up with my 3rd best time up the climb ever... and fastest this year... and not pushing. trying to run more miles and lay off the gas a bit.

Thursday Oct 6, 2016 #

Note
slept:8.5

good sleep... and woke up to rain! finally. only supposed to be in the 50s today.
11 AM

Running 1:00:00 [3] 8.2 mi (7:19 / mi) +93ft 7:14 / mi
shoes: Hoka Clayton (Red)

easy jog on the river path. perfect temps. feeling pretty good and just stoked to run.

Wednesday Oct 5, 2016 #

Note
slept:8.0

up early to hit the gym... switching things up since it's so dark in the mornings right now
6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +470ft 10:35 / mi

warm up on the stair machine

Strength/Core 45:00 [3]

3 x barbell complex #45 + sumo walk w/ band

decided to use the wendler program for lifts. I like the pattern and volume better.

Squat:
5 x #65
5 x #75
5 x #95
5 x #115
5 x #125
5 x #140

Bench Press - being super conservative since it's been years since I've benched
5 x #45
5 x #65
5 x #85
5 x #95
5 x #105
5 x #115

5 rounds
200m row
10 x alternating med ball slams #18
10 x box jumps 24"

4 rounds
5 x toes to bar
5 x hanging knee raise
5e x weight side bend #44

Rowing 10:00 [3] 1.0 km (10:00 / km)

rowing during workout
12 PM

Running 1:24:49 [3] 10.0 mi (8:29 / mi) +1891ft 7:12 / mi
shoes: Hoka Clifton v2 (RWB)

lunch cruise at deer creek. felt pretty good even with morning strength session.

Tuesday Oct 4, 2016 #

Note
slept:7.0

up a bit later and up early to knock out work.... busy days.
12 PM

Running 1:13:26 [3] 10.1 mi (7:16 / mi) +390ft 7:01 / mi
shoes: Hoka Stinson Lite

mellow lunch run. down the hood paths to the river path and back. super windy but felt pretty good.
4 PM

Strength/Core 30:00 [3]

drained from working all day and bagged going to the gym

myrtl

5 rounds
30" ropes
10 x rope slams
10 x kbs #35
10 x toes to post
30/30 side bridge
10 x weighted sit ups
6 x kneeling curl to press #20
10 x russian twist

Monday Oct 3, 2016 #

Note
slept:8.5 (rest day)

good sleep and not really that sore. that's the benefit of never feeling good and not being able to really push in a race.

decided to take the day off. couldn't get motivated to go for a spin and buried in work.

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