Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
Note
slept:8.5
decent sleep. fi in our bed half the night.... at least she's not sick any more.
12 PM
Cycling-Trainer 1:30:00 [3] 27.0 mi (18.0 mph)
5' ez
10x20" spin up/40" and ez
4x8' Big Gear/2' ez
5' ez
10x30" HARD!!!/90" ez
10' ez
10x20" spin up/40" and ez
4x8' Big Gear/2' ez
5' ez
10x30" HARD!!!/90" ez
10' ez
Friday Dec 30, 2016 #
Note
slept:9.0 (injured)
slept in. up 3-4 with Fi... but she is much better. she slept in our bed most of the night.
tried to jog yesterday. only made it a couple of minute. R lower leg wasn't having it. My calf, shinbone, and knee were all feeling. what the fuck. same old shit. i'll try again soon.
tried to jog yesterday. only made it a couple of minute. R lower leg wasn't having it. My calf, shinbone, and knee were all feeling. what the fuck. same old shit. i'll try again soon.
12 PM
Cycling-Road 1:59:00 [3] 33.6 mi (16.9 mph) +1073ft
another fun one on the CX bike. down to chatfield state park and then took the dirt road to waterton canyon. WC out and back and then home. already feel really good on the bike from strength work and trainer sessions.
2 PM
Strength/Core 30:00 [3]
right off the bike.
3 x 10 walking lunges #40 (2 x 20) + sumo walk
FS WU: 10 x #45, 8 x #65
Hatch Front Squat Week 2
10 x #75
8 x #80
6 x #85
6 x #95
6 x #105
- 20 sit ups between sets
5 rounds
3 x Curtis P #75
5e x single arm kbs #26
20e x calf raises
3 x 10 walking lunges #40 (2 x 20) + sumo walk
FS WU: 10 x #45, 8 x #65
Hatch Front Squat Week 2
10 x #75
8 x #80
6 x #85
6 x #95
6 x #105
- 20 sit ups between sets
5 rounds
3 x Curtis P #75
5e x single arm kbs #26
20e x calf raises
Thursday Dec 29, 2016 #
Note
slept:8.0
a bit better sleep... a couple hours with Fi on the couch so maggie could sleep.
8 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
myrtl
3 x kb complex #35 + 10 push ups
DL WU: 10 x #45, 10 x #115
DL - Hatch Week 2
10 x #140
8 x #155
6 x #175
6 x #185
6 x #195
- 10 x bosu sit ups ups between sets
20 x #135 DL
3 x db bench press #80
3 x 10 pull ups
3 x 20 sit ups on ball
3 x 10 HS Incline bench #90
3 x lat pull down #110
3 x 10 machine bicep curl #65
3 x 10 tricep press down #40
3 x kb complex #35 + 10 push ups
DL WU: 10 x #45, 10 x #115
DL - Hatch Week 2
10 x #140
8 x #155
6 x #175
6 x #185
6 x #195
- 10 x bosu sit ups ups between sets
20 x #135 DL
3 x db bench press #80
3 x 10 pull ups
3 x 20 sit ups on ball
3 x 10 HS Incline bench #90
3 x lat pull down #110
3 x 10 machine bicep curl #65
3 x 10 tricep press down #40
2 PM
Cycling-Road 1:08:00 [3] 19.2 mi (16.9 mph) +456ft
mellow spin on the river path. good to get out in warm temps. rode my CX bike.. love it. want to look into some gravel grinders.
Wednesday Dec 28, 2016 #
Note
slept:7.0
in bed early (8pm) but up a ton with Fi. Not sure what is going on but she wasn't feeling well and could not fall asleep. super rough night.
10 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
Maggie took the fam to the airport and i finally got Fi to crash.
5' ez
5 x 20" spin up/40" ez
8 x 4' Big Gear/2' Recovery
- odd: 2' seated, 2' standing
- even: alternating seated/standing every 1'
2' ez
5' ez
5 x 20" spin up/40" ez
8 x 4' Big Gear/2' Recovery
- odd: 2' seated, 2' standing
- even: alternating seated/standing every 1'
2' ez
11 AM
Strength/Core 10:00 [3]
5 rounds
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
10 x kneeling plate half moon #25
5e x kneeling slasher to halo
10 x russian twist #25
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
10 x kneeling plate half moon #25
5e x kneeling slasher to halo
10 x russian twist #25
Tuesday Dec 27, 2016 #
Note
slept:9.0
Fi is feeling much better and slept all night in her own bed. last day family is in town. leaving tomorrow morning. full family day a head. going to try to get to the gym during nap time.
12 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +540ft 9:53 / mi
warm up
Strength/Core 50:00 [3]
myrtl
3 rounds
2 x lunge matrix 2 x #10 dbs
5 x dead hang pull ups
squat warm up: 10 x #45, 10 x #95
Hatch Squat Week 2:
10 x #105
8 x #115
6 x #125
6 x #135
6 x #140
- 10 x bosu sit ups between sets
3 x 10e single leg hamstring curl #40
3 x 10e single leg leg ext #66
3 x 10e single leg leg press #70
3 x 20 calf raises #70
3 x 10 leg press #180
3 x 10 calf raises #180
4 x 10 standing calf raises #130
3 rounds
2 x lunge matrix 2 x #10 dbs
5 x dead hang pull ups
squat warm up: 10 x #45, 10 x #95
Hatch Squat Week 2:
10 x #105
8 x #115
6 x #125
6 x #135
6 x #140
- 10 x bosu sit ups between sets
3 x 10e single leg hamstring curl #40
3 x 10e single leg leg ext #66
3 x 10e single leg leg press #70
3 x 20 calf raises #70
3 x 10 leg press #180
3 x 10 calf raises #180
4 x 10 standing calf raises #130
Rowing 5:00 [3] 0.75 mi (6:40 / mi)
1' ez and then 1 round of tabata (20" hard, 10" rest)
Monday Dec 26, 2016 #
Note
slept:9.0
rough night of sleep. Fi is sick. 100 Fever. slept in our bed.
feeling the right amount of lazy and softness that motivation is building full force. Still plan on taking this week pretty easy. R lower leg is still a bit off. can't really explain. it's in the back... calf muscle?
feeling the right amount of lazy and softness that motivation is building full force. Still plan on taking this week pretty easy. R lower leg is still a bit off. can't really explain. it's in the back... calf muscle?
11 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
5' ez
10 x 20" spin up/40" ez
20 x 1' on/off
- odd - seated tempo
- even - standing big gear
5' ez
10 x 20" spin up/40" ez
20 x 1' on/off
- odd - seated tempo
- even - standing big gear
5' ez
12 PM
Strength/Core 40:00 [3]
3 x barbell complex 45
Hatch Week 2
OH Press:
10 x 65
8 x 70
6 x 75
6 x 80
6 x 85
- 20 x sit ups between sets
Hang Power Cleans
10 x 75
8 x 80
6 x 85
6 x 95
6 x 100
- 10 x ball to overhead between sets
5 rounds
10 x kbs 35
10 x push ups
10 x barbell bent over row 85
10 x overheard tri ext 26
10 x curls 20
5 x Y+L 5
Hatch Week 2
OH Press:
10 x 65
8 x 70
6 x 75
6 x 80
6 x 85
- 20 x sit ups between sets
Hang Power Cleans
10 x 75
8 x 80
6 x 85
6 x 95
6 x 100
- 10 x ball to overhead between sets
5 rounds
10 x kbs 35
10 x push ups
10 x barbell bent over row 85
10 x overheard tri ext 26
10 x curls 20
5 x Y+L 5
Sunday Dec 25, 2016 #
Note
slept:9.0 (rest day)
Merry Christmas!