Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 18, 2016:
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Sunday Dec 18, 2016 #
Note
slept:9.0
good sleep. only one coughing attack in the middle of the night. R calf lower leg not happy. weird. I should just never take down time!
12 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
10' ez
10 x 20" spin up/10' ez
5' ez
5 x 5' Big Gear/2' recovery
5' ez
10 x 20" spin up/10' ez
5' ez
5 x 5' Big Gear/2' recovery
5' ez
Saturday Dec 17, 2016 #
Note
slept:9.0
finally a good night sleep. cough slowing fading but still there. 5-6" of snow last night. awesome.
11 AM
Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +1707ft 13:00 / mi
hike on the treadmill before strength session.
12 PM
Strength/Core 40:00 [3]
3 x barbell complex + sumo walk
front squat warm up: 10 x #65, 8 x #85
5 rounds
5 x front squat #95
6 x kneeling curl to press #20
20 x face down back ext
20 x sit ups
EMOM for 10'
5 x hang squat clean #65
10 x kbs #35
front squat warm up: 10 x #65, 8 x #85
5 rounds
5 x front squat #95
6 x kneeling curl to press #20
20 x face down back ext
20 x sit ups
EMOM for 10'
5 x hang squat clean #65
10 x kbs #35
Friday Dec 16, 2016 #
Note
slept:7.0 (sick)
better sleep. but still up with a few coughing attacks. seems like it's going away but not fast enough.
12 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
10' ez
5' 20" spin up/40" ez
8 x 3' hard/3' ez
- odd: seated tempo, even: big gear
5' ez
5' 20" spin up/40" ez
8 x 3' hard/3' ez
- odd: seated tempo, even: big gear
5' ez
Thursday Dec 15, 2016 #
Note
slept:7.0 (sick)
still have a shitty, annoying cough that gets worse at night. went to Doc yesterday.... and they gave me Norco? didn't work last night. cough still kept me up. just gotta wait it out. no other cold symptoms. just a cough.
1 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
myrtl
DL warm up 10 x #45, 10 x #95, 8 x #115, 6 x #135
5 rounds
5 x DL #155
10 x kbs #35
20 x sit ups
5 rounds
10 x rope slams
2 x lunge matrix
1 x dumbbell complex #20
10 x russian twist #26
5e x kneeling slasher to halo
10e x calf raises
DL warm up 10 x #45, 10 x #95, 8 x #115, 6 x #135
5 rounds
5 x DL #155
10 x kbs #35
20 x sit ups
5 rounds
10 x rope slams
2 x lunge matrix
1 x dumbbell complex #20
10 x russian twist #26
5e x kneeling slasher to halo
10e x calf raises
Wednesday Dec 14, 2016 #
Note
slept:7.5 (sick)
shitty sleep on the couch. cough is outta controt at night when I try to sleep. going to doc today. other than the cough a i feel good.
pretty sore from lifting... already... i'm sure it will get worse throughout the day.
pretty sore from lifting... already... i'm sure it will get worse throughout the day.
1 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
5' ez
10' 20" spin up/40" ez
5' ez
10 x 2' hard/1' ez
- odd: seated tempo, even: big gear
10' ez
felt pretty good on this one despite still having my couch. going to the doc later today to get some meds.
10' 20" spin up/40" ez
5' ez
10 x 2' hard/1' ez
- odd: seated tempo, even: big gear
10' ez
felt pretty good on this one despite still having my couch. going to the doc later today to get some meds.
3 PM
Body Work (ART) 1 [3]
more work on lower leg. feeling pretty good. kinda of sore/tight getting out of bed then fine the rest of the day. no rush.
Tuesday Dec 13, 2016 #
Note
slept:9.5 (sick)
crashed on the couch again because i've been coughing like crazy. feel fine though...
11 AM
Strength/Core 1:00:00 [3]
myrtl
3 x barbell complex #45 + sumo walk
Squat wu: 10 x #65, 8 x #95, 6 x #115
5 rounds
5 x squat #125
10 x kbs #35
20 x sit ups
Every 2' for 20'
30" ropes
5 x thruster #65
5 x kb SDHP 335
10 x
odd rounds - toes to post
even rounds - weighted sit ups #25
rolling...
felt weak today. haven't squatted in a few weeks.
3 x barbell complex #45 + sumo walk
Squat wu: 10 x #65, 8 x #95, 6 x #115
5 rounds
5 x squat #125
10 x kbs #35
20 x sit ups
Every 2' for 20'
30" ropes
5 x thruster #65
5 x kb SDHP 335
10 x
odd rounds - toes to post
even rounds - weighted sit ups #25
rolling...
felt weak today. haven't squatted in a few weeks.
Monday Dec 12, 2016 #
Note
slept:8.5 (sick)
what ever i had last week has now turned into a minor cold. just coughing. slept on the couch so maggie could sleep.
plan for this week is to alternate days of easy spinning and lifting. get back on strength plan next week and keep doing whatever for riding and running. my plan was to take two weeks of of running... trying to stick to that.
plan for this week is to alternate days of easy spinning and lifting. get back on strength plan next week and keep doing whatever for riding and running. my plan was to take two weeks of of running... trying to stick to that.
11 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session while watching mlb network.
5' ez
5' 30" spin up/30" ez
20 x 1' hard/1' ez
- odd: seated, even: standing
5' 30" spin up/30" ez
5' ez
felt good to sweat
5' ez
5' 30" spin up/30" ez
20 x 1' hard/1' ez
- odd: seated, even: standing
5' 30" spin up/30" ez
5' ez
felt good to sweat