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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 23, 2016:

activity # timemileskm+ft
  Running7 8:44:59 68.2(7:42) 109.76(4:47) 7838
  Strength/Core4 2:50:00
  Dry Sauna2 30:00
  StairMaster2 20:00 1.0(20:00) 1.61(12:25) 1050
  Hike2 20:00 1.0(20:00) 1.61(12:25) 517
  Total13 12:44:59 70.2 112.98 9405
averages - sleep:8.5 weight:147lbs

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

Note
slept:9.0

stayed up watching cubs win and post game interviews. been a while since i've been excited about a world series. hope it's a good one.
8 AM

Running 1:28:30 [3] 13.0 mi (6:48 / mi) +377ft 6:38 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

cruising at waterton canyon. felt really good. negative split as usual out there but felt better every mile. closing out another solid week.

Saturday Oct 22, 2016 #

Note
slept:8.5

good sleep after a long day of work... not supposed to happen on Fridays!

I was planning on doing a strength workout (overhead press) yesterday but the day got away from me on the work front.... and it's hard to motivate on friday afternoons.
7 AM

Running 1:36:00 [3] 11.7 mi (8:12 / mi) +1831ft 7:09 / mi
shoes: Hoka Stinson ATR 3 (Blue)

mellow cruise at green mountain. didn't want to go too long or push. just putting in the miles and feeling good.
2 PM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +267ft 13:17 / mi

warm up

Strength/Core 35:00 [3]

getting done what I didn't get done yesterday...

3 x barbell complex

OH Press
8 x #65
8 x#75
6 x #85
6 x #90 (had to push press the last two)
- 30 situps between sets

5 rounds
3 x squat clean #85
3 x scotty bob #20
10e x calf raises
10 x toes to post
6 x kneeling curl to press #20
5e x kneeling slasher to halo #26

Friday Oct 21, 2016 #

Note
slept:8.5 weight:147lbs

deep sleep. slept threw some work texts and maggie getting up with Fi. Fi has a bit of cold and not sleeping awesome. hope we don't get it.

weight is back to "normal"
7 AM

Running 1:23:24 [3] 10.3 mi (8:06 / mi) +2038ft 6:49 / mi
shoes: Hoka Stinson ATR 3 (Blue)

friday morning manor house. felt a little sluggish starting out but felt better throughout.

Thursday Oct 20, 2016 #

Note
slept:7.5

tough getting up this morning... cold and dark.
6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +550ft 9:48 / mi

warm up

Strength/Core 50:00 [3]

myrtl
2 x barbell complex

DL Wu: 10 x #115, 10 x #135

DL
8 x #155
8 x #175
6 x #185
6 x #200
- 20 x situps between sets

Front Squat
8 x #95
8 x #105
6 x #115
6 x #120
- 3 x dead hang pull ups between sets

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

2 rounds
5 x pull ups w/ 10" hanging between reps - going to try to work up to 10 reps... bear style: https://www.instagram.com/p/BLomu1hgYxRBGuX7EyrONw...
C • Pullup with hang 1
7 AM

Dry Sauna 10:00 [3]

was planning on 15' but iphone shutdown due to being too hot.
12 PM

Running 1:00:00 [3] 8.2 mi (7:19 / mi) +105ft 7:14 / mi
shoes: Hoka Stinson Lite

easy jog on the river path. felt good.

Wednesday Oct 19, 2016 #

Note
slept:8.5

good sleep. busy day.
11 AM

Running 1:31:00 [3] 10.7 mi (8:30 / mi) +2080ft 7:11 / mi
shoes: Hoka Rapa Nui Trail - 4 (B&Y)

deer creek at lunch... charged a different route and it was a good one. felt good today. too.

Tuesday Oct 18, 2016 #

Note
slept:7.5

body is feeling really good... tons of energy yesterday.
6 AM

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

warm up

Strength/Core 50:00 [3]

myrtl

Bench press wu: 15 x #45

bench press
8 x #95
8 x #105
6 x #115
6 x #120
- 15 leg raises/toes to sky between sets

squat wu: 10 x #45, 10 x #65

Squat
8 x #110
8 x #120
6 x #135
6 x #145
- 15 x bosu sit ups between sets

15-12-9-6-3-3-6-9-12-15
kbs #44
SDHP #44
Step ups 20" (each leg)
7 AM

Dry Sauna 20:00 [3]

20' was easy today
12 PM

Running 1:12:11 [3] 10.0 mi (7:13 / mi) +1184ft 6:29 / mi
shoes: Hoka Clifton v2 (RWB)

lunch cruise at south valley. felt pretty good. rolled the descents and flats... just steady on the climbs.

Monday Oct 17, 2016 #

Note
slept:10.0

boom! huge sleep after just relaxing all day yesterday with the family. body is feeling good. may or may not do an easy run today. gonna see how the work day plays out.
10 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +250ft 13:34 / mi

warm up on treadmill

Strength/Core 35:00 [3]

myrtl
3 x barbell complex

Hang Power Clean
10 x #65
8 x #75
8 x #85
6 x #95
6 x #105
- 10 x toes to post between sets

3 rounds
10 x barbell bent over row #95
12e x calf raises
12e x dumbbell curls #20
10 x weighted sit ups #25
10 x kneeling plate half moon #25
4 PM

Running 33:54 [3] 4.3 mi (7:53 / mi) +223ft 7:31 / mi
shoes: Hoka Stinson Lite

Easy jog on the hood path. Felt good.

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