Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 13, 2016:

	activity	#	time	miles		km		+ft
	Running	8	11:23:20	85.7	(7:58)	137.92	(4:57)	10586
	Strength/Core	3	2:20:00
	Dry Sauna	2	40:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	508
	StairMaster	1	10:00	0.5	(20:00)	0.81	(12:25)	500
	Total	13	14:53:20	87.2		140.34		11594
averages - sleep:8.6

3:15

0:00

» now

Sunday Nov 13, 2016 #

Note
slept:9.5

big sleep on the couch... maggie came down with a gnarly flu yesterday afternoon. Fi and I are keeping our distance. gonna run with Fi naps.

11 AM

Running 1:51:00 [3] 16.0 mi (6:56 / mi) +1024ft 6:32 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

busy morning with Fi and headed out as soon as she went down for a nap. out and back at waterton cyn to the colorado train/indian creek junction. felt solid begining to end. probably the best week of running i've had all year and feel way more fit (running-wise) than I have all year... biggest week of the year too...

Saturday Nov 12, 2016 #

Note
slept:9.0

nice to sleep in... lower back still sore. not sure what i did to tweak it.

9 AM

Running 3:15:00 [3] 23.6 mi (8:16 / mi) +3783ft 7:10 / mi
shoes: Hoka Stinson ATR 3 (Blue)

long run at green mtn. 2 x 11.75 mile loop. once in each direction. felt solid all day and wasn't smashed at the end. one more long run next weekend and then I'll be ready for TNF.

Friday Nov 11, 2016 #

Note
slept:8.0

tired this morning... dragging myself out of bed to hit the gym.

6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +253ft 13:31 / mi

warm up

Strength/Core 40:00 [3]

SESSION 6

Warm Up:
myrtl
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
6x push ups
Instep Plus Stretch

Training:

(1) 6 Rounds

3x Back Squat #135
3e x single leg DL #44
5x kbs #44
3x box jump 24"

6 rounds
5x push ups
5x pull ups
10x hanging knee raises
10x toes to post
20x situps on ball

12 PM

Running 1:01:30 [3] 8.3 mi (7:25 / mi) +354ft 7:07 / mi
shoes: Hoka Vanquish v2 (BLK)

mellow midday run from home down to the river and back. felt pretty good. kept easy. ready for the weekend.

Thursday Nov 10, 2016 #

Note
slept:8.0

good sleep and up w/o alarm again. big work day ahead.

6 AM

Running 1:27:00 [3] 10.6 mi (8:12 / mi) +2116ft 6:54 / mi
shoes: Hoka Stinson ATR 3 (Blue)

early morning manor house. killer sunrise. solid legs.

4 PM

Running 33:50 [3] 4.1 mi (8:15 / mi) +33ft 8:11 / mi
shoes: Hoka Stinson Lite

family jog on the river path. was tired starting out but came around.

Wednesday Nov 9, 2016 #

Note
slept:8.5

good sleep. crazy dreams.

left side a bit sore from taking the digger yesterday morning but nothing too bad.

6 AM

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

warm up

Strength/Core 50:00 [3]

SESSION 5

Warm up:
mrtl
4 Rounds
Dumbbell Complex #22.5
Instep Plus Stretch

Training:
(1) 9 Rounds
3x Walking Lunge holding Dumbbells #35
doable, then immediately ....
1x Jumping Lunge each leg (be explosive!)
hip stretch

(2) 6 Rounds
5x Kettlebell Floor Press #35
5x Pull ups (lower number for women)
3/3/3 Toe Touch Complex

(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x Russian twist @26
5x kneeling slasher to halo 326
10x GHD Back Extensions (face down back ext)

7 AM

Dry Sauna 20:00 [3]

12 PM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +986ft 7:03 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

lunch run out south valley. really warm today. mellow effort. felt good.

Tuesday Nov 8, 2016 #

Note
slept:8.5

up w/o alarm at 5am. going to be my first cold morning run... 32.

6 AM

Running 1:29:00 [3] 10.8 mi (8:14 / mi) +2251ft 6:53 / mi
shoes: Hoka Stinson ATR 3 (Blue)

3 climbs at green mountain. rooney valley, box o rox, gm fireroad. felt pretty good. didn't push. took a digger on box o rox and saw a bunch of elk.

4 PM

Running 43:00 [3] 4.3 mi (10:00 / mi) +39ft 9:55 / mi
shoes: Hoka Vanquish v2 (BLK)

easy jog with ruby on the river a path.

Monday Nov 7, 2016 #

Note
slept:9.0

in bed early... and up without alarm. ready to start 2 weeks of totally going for it. hopefully i can keep it together.

6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +255ft 13:29 / mi

warm up

Strength/Core 50:00 [3]

Warm up:
myrtl
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #22.5
Instep Plus Stretch

Training:
(1) 9 Rounds
2x hang squat clean #85
2 x box jump 24"
3x Y+L

(2) 6 Rounds
5x Military Press #70 (2 x #5 db)
3x Tarzan Pull ups
10 x weighted sit ups #25
Hip + Pigeon Stretch

(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge

7 AM

Dry Sauna 20:00 [3]

« Earlier | Later »