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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 16, 2016:

activity # timemileskm+ft
  Running7 11:31:25 84.0(8:14) 135.19(5:07) 10135
  Strength/Core3 2:15:00
  StairMaster2 20:00 1.0(20:00) 1.61(12:25) 1010
  Dry Sauna1 15:00
  Total11 14:21:25 85.0 136.8 11144
averages - sleep:8.6 weight:150lbs

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

Note
slept:9.25

maggie and fi hom.e good sleep. up early to run before maggie heads out for a long one.
7 AM

Running 1:31:00 [3] 12.4 mi (7:20 / mi) +174ft 7:15 / mi
shoes: Hoka Stinson Lite

easy cruise on the river. tired for sure... 13th day running in a row... but felt pretty good. nice, cool temps.

84 miles on the week. biggest week of the year.

Saturday Oct 15, 2016 #

Note
slept:8.0

up early (530) for work. upgraded all our VPNs. all good. long run in a bit.
8 AM

Running 3:55:00 [3] 26.5 mi (8:52 / mi) +4252ft 7:42 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

long run out at green mountain, dakota ridge, and the red rocks trail. felt pretty good the whole time until the last ~20' and then I just wanted to be done and my legs were fine. I didn't run hard all day or push at any pointing. just joggit.

the red rocks/matthew winters is an area I'd like to explore more.

Friday Oct 14, 2016 #

Note
slept:7.5 weight:150lbs

good times and a bolts win last night. early run and then meetings most of the day.

jumped on the scale this morning for the first time since the week before RRR. Not as high as I thought it would be with all beer i've been drinking and with all the cookies maggie has been making. some of that probably muscle too since I've been back to lifting heaving. If I race north face I'd like to be back to ~145.... and that's my dilemma... i just want to run, drink beer, and watch football right now.
7 AM

Running 1:25:45 [3] 10.3 mi (8:20 / mi) +2038ft 7:01 / mi
shoes: Hoka Clifton v2 (RWB)

Friday morning manor... warm early. mellow effort of the climb. just grinding. decent legs.

Thursday Oct 13, 2016 #

Note
slept:8.0

ok sleep... tossing and turning for some reason.
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 x barbell complex

DL
5 x #95
5 x #135
5 x #155
5 x #185
5 x #200
- 20 sit ups between sets

Front Squat
5 x #85
5 x #95
5 x #105
5 x #115
5 x #120
- 20 sit ups between sets

5 rounds
200m row
10 x alternating med ball slams #18
5e x step with med ball crossover #16
farmers carry 2 x #40 db
12 PM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +108ft 7:19 / mi
shoes: Hoka Stinson Lite

mellow lunch jog on the river path. felt pretty good.... 35 degrees warm than when i ran yesterday!

Wednesday Oct 12, 2016 #

Note
slept:9.5

could have kept sleeping...
10 AM

Running 1:35:00 [3] 12.3 mi (7:43 / mi) +1565ft 6:54 / mi
shoes: Hoka Challenger v2 (Blu/Grn)

cold and misty.. 39 when i started and finished. awesome. Mellow medium long run through the lower KC trails and South Valley. Never pushing. cruise control. felt good throughout and had a lot left in the tank when done.

Tuesday Oct 11, 2016 #

Note
slept:8.25

deep sleep. crazy dreams. easy wake up at 5am.
6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +510ft 10:10 / mi

warm up

Strength/Core 50:00 [3]

myrtl
3 x barbell comples #45

Squat
5 x #65
5 x #95
5 x #115
5 x #135
5 x #145
- 10 x bosu sit ups between sets

bench press
5 x #85
5 x #95
5 x #105
5 x #115
5 x #120
- 10 leg raises/toes to sky between sets

5 rounds
10 x goblet squat to one leg hold #44
5e x kb single leg DL #44
10 x kbs #44
5e x front step ups 20"
5e x lateral step ups 20"
10 x box jumps 24"
7 AM

Dry Sauna 15:00 [3]

so good.
12 PM

Running 1:29:00 [3] 9.9 mi (8:59 / mi) +1781ft 7:41 / mi
shoes: Hoka Clifton v2 (RWB)

deer creek jogging with luke. took it easy. just chatting the whole time. stoked with how good my legs are feeling with all the miles and lifting.

Monday Oct 10, 2016 #

Note
slept:9.5

such good sleep.

hit 71.6 miles last week on 6 days of running. shooting for 80 this week.
3 PM

Running 35:40 [3] 4.5 mi (7:56 / mi) +217ft 7:35 / mi
shoes: Hoka Stinson Lite

easy shuffle on the hood paths. felt good.
4 PM

Strength/Core 35:00 [3]

3x
barbell complex
2 x lunge matrix

OH Press
5 x #45
5 x #55
5 x #65
5 x #75
5 x #85
- 10 x toes to post between sets

Power Clean
5 x #65
5 x #75
5 x #85
5 x #95
5 x #100
- 5e x kneeling slasher to halo #26

3 rounds
10 x barbell bent over row #85
10e x calf raises
10e x dumbbell curls #20
10 x weighted sit ups #25

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