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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 27, 2016:

	activity	#	time	miles		km		+ft
	Running	7	8:18:00	65.0	(7:40)	104.61	(4:46)	6282
	Strength/Core	2	1:30:00
	Hike	1	20:00	1.0	(20:00)	1.61	(12:26)	570
	Total	9	10:08:00	66.0		106.22		6852
averages - sleep:9.2

1:55

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Sunday Nov 27, 2016 #

Note
slept:9.0

good sleep.... didn't wake up once.

7 AM

Running 1:13:43 [3] 11.0 mi (6:42 / mi) +361ft 6:30 / mi
shoes: Hoka Vanquish v2 (BLK)

out the door early for sunday. early bolts game and heading out to run errands with maggie. just cruise down to the river from home. felt progressively better throughout. good sign. so stoked on this training block... best I've ever put down running and i am feeling great. next saturday will hopefully be a fun one.

Saturday Nov 26, 2016 #

Note
slept:8.5

another mellow day..... watched 2 movies. War Dogs and Kingsman.

10 AM

Running 1:32:00 [3] 11.2 mi (8:13 / mi) +1880ft 7:05 / mi
shoes: Hoka Stinson ATR 3 (Blue)

mellow lap at green mountain with luke. conversational pace the whole time. feeling good and stoked on just a 90' run today.

Friday Nov 25, 2016 #

Note
slept:10.0

such a good, mellow thanksgiving. Maggie mad a bobby flay version of pumpkin pie and it was the best i've ever had. I think i ate half of it.

9 AM

Running 1:00:00 [3] 8.3 mi (7:14 / mi) +112ft 7:08 / mi
shoes: Hoka Vanquish v2 (BLK)

mellow run on the river path. felt ok.

Thursday Nov 24, 2016 #

Note
slept:9.5

Happy Thanksgiving!

9 AM

Running 1:27:00 [3] 10.3 mi (8:27 / mi) +1932ft 7:10 / mi
shoes: Hoka Stinson ATR 3 (Blue)

solid run at deer creek. felt way better than yesterday. kept it pretty mellow though

Wednesday Nov 23, 2016 #

Note
slept:9.75

mellow half day of work. so stoked for 4 days off.

11 AM

Running 1:10:00 [3] 8.1 mi (8:39 / mi) +1614ft 7:16 / mi
shoes: Hoka Challenger v2 (Grey)

mellow cruise at deer creek. not pushing and just getting in some climbing after so much flat running yesterday. perfect conditions out there.

1 PM

Strength/Core 45:00 [3]

knocked this out right after run... reluctantly... but only time i'll have today.

Session 10

4 x barbell complex #45

(1) 9 Rounds
2x Back Squat #135
2x Box Jump 24"
Instep Plus Stretch

(2) 6 Rounds
5x Military Press #65
5x bent over barbell row #65
10x weighted situps #25
10x russian twist #26
5e x kneeling slasher to halo #26

Tuesday Nov 22, 2016 #

Note
slept:8.0

up early to run manor house... and it's nasty out. 40, raining, and windy... hmm...

7 AM

Running 1:23:17 [3] 12.0 mi (6:56 / mi) +338ft 6:46 / mi
shoes: Hoka Vanquish v2 (BLK)

ended up just running from home. out and back on the river path. started in the rain, then turned to sleet, then snow, then back to rain... windy too. pretty nasty but got it done. soaked and cold by the time i got back home.

4 PM

Running 32:00 [3] 4.1 mi (7:48 / mi) +46ft 7:43 / mi
shoes: Hoka Stinson Lite

mellow afternoon jog on the river with ruby. last double.

Monday Nov 21, 2016 #

Note
slept:9.75

huge sleep. at a bunch of good food at JP and Ness' Friendsgiving.... so much good food. early to bed and didn't wake up early. stoked.

yesterday finished up the best two week block of running I've ever put in. 170 miles and 21,000+ ft of climbing. I've never felt this good across the board... climbing descending, flat... no niggles... not even a twinge in my problematic right shin... great sleep.... TNF50 could be really fun. cutting the mileage back to about ~65 miles this week.

C • Fit 1

10 AM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +570ft 13:00 / mi

warm up/cool down

Strength/Core 45:00 [3]

SESSION 9

Warm Up:
myrtl

3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
10x push ups
Instep Plus Stretch

Training:
(1) 6 Rounds
30" ropes
3x Walking Lunges holding Dumbbells #35
1x Jumping Lunge each leg (be explosive!)
10x kbs #35

(2) 6 Rounds
4x Scotty Bob #20
10x TRXPull ups
10x toes to post
90" plank (side/side/front)

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