Training Log Archive: Grandpa JamesonIn the 7 days ending Sep 6, 2015:
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Sunday Sep 6, 2015 #
Note
slept:9.0
another great night of sleep. Fi slept 9-615. unreal. hope she keeps this up but not counting on it.
party time today!
party time today!
8 AM
Running 1:04:00 [3] 8.6 mi (7:27 / mi) +199ft 7:17 / mi
shoes: Hoka Clifton #4 (Grey)
mellow cruise on the platte river with maggie and rubes thile maggie's mom walked with fi. killer morning.
run fitness is coming on strong for sure. sub 7:30 pace at altitude that felt super easy.
run fitness is coming on strong for sure. sub 7:30 pace at altitude that felt super easy.
Saturday Sep 5, 2015 #
Note
slept:9.0
Fi is still sleeping.... 830 to 6+ awesome!
breckenridge brewery (the farmhouse) for dinner. always awesome.
breckenridge brewery (the farmhouse) for dinner. always awesome.
8 AM
Cycling-Road 2:19:00 [3] 34.6 mi (14.9 mph) +2566ft
first time both maggie and I have been away from Fi since she was born. maggie's mom is in town and more than happy to babysit! so rad to get out with her. miss it for sure. she killed today and it's the first time she's ridden outside in at least 11 months. the trainer sessions work! would be unreal how strong she would be if she rode a lot.
out and back on the deer creek climg.
out and back on the deer creek climg.
Friday Sep 4, 2015 #
Note
slept:8.5
solid sleep and up just before 6 with Fi. Knocking out long run today to free up the weekend.
8 AM
Running 2:57:00 [3] 20.5 mi (8:38 / mi) +3068ft 7:34 / mi
shoes: Hoka Challenger #3 (Grn
solid long run on tired legs. red mesa loop at deer creek starting from 470. one gear today and was shocked at the overall pace when i was done. ready for a mellow weekend.
82 miles i the past 7 days!
82 miles i the past 7 days!
Thursday Sep 3, 2015 #
Note
slept:7.5 weight:146.8lbs
up late working until 930.... tired.
kinda shocked at the weight. Figured i was a bout 150. would like to be between 140-45 for TNF50... but as always... not going to stress about it.
kinda shocked at the weight. Figured i was a bout 150. would like to be between 140-45 for TNF50... but as always... not going to stress about it.
10 AM
Running 1:17:00 [3] 9.5 mi (8:06 / mi) +1725ft 6:55 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
solid run at green mountain (lakewood). a bit creaky started out but then felt good. ambit died at 6.5 miles. lame. i sweat it at 75% when i started.
C • GM 2
2 PM
Strength/Core (Peak Bagger) 45:00 [3]
myrtl
Session #5
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 10 Rounds
Mini Leg Blaster
30 Seconds Rest
(2) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Session #5
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 10 Rounds
Mini Leg Blaster
30 Seconds Rest
(2) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Wednesday Sep 2, 2015 #
Note
slept:8.0
work has been kicking my ass... super long days and nights. woke up at 5 this morning and right into troubleshooting a cutover gone bad on the east coast... when it rains it pours!
body feels good though...
body feels good though...
11 AM
Running 1:24:00 [3] 10.0 mi (8:24 / mi) +1931ft 7:06 / mi
shoes: Hoka Challenger #3 (Grn
not a great run... just in a rush with some much going on at work. woke up this morning at 5 and had to get on con call to troubleshoot an outage... and haven't stopped but to run.
i was a bit rushed on this one and it was hot. out and back up the climb into KC. Solid pace but just not feeling it... side stitch on the way down. rallied and finished strong.
i was a bit rushed on this one and it was hot. out and back up the climb into KC. Solid pace but just not feeling it... side stitch on the way down. rallied and finished strong.
Tuesday Sep 1, 2015 #
Note
slept:8.5
crashed last night. body feels good. work is going to continue to crush me for the next month.
6 AM
Running 1:15:00 [3] 9.5 mi (7:54 / mi) +1026ft 7:10 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
morning miles with the pup. nice and cool. just cruising. good legs. garmin shit the bed 2 miles in so witched to phone.
5 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
another solid trainer sesh with maggie. gonna try to stay motivated to keep knocking these out over the next few months... and through the winter.
10 min wu
3x
5 min big gear - alt standing/seated every minute
2 min easy
2 min hard
2 min easy
10 x 30" hard, 30" easy
cooldown to an hour
10 min wu
3x
5 min big gear - alt standing/seated every minute
2 min easy
2 min hard
2 min easy
10 x 30" hard, 30" easy
cooldown to an hour
Monday Aug 31, 2015 #
Note
slept:8.5
fun afternoon at the chatfield gravel pond (good sized lake) with the Jay's. SUP and just hanging out in the water. good times.
good, deep sleep. I was smashed by 5pm last night but rallied through more work. up early with Fi and to get to work.
legs feel pretty good after biggest running week (67.5 miles) I've put in in quite some time.
good, deep sleep. I was smashed by 5pm last night but rallied through more work. up early with Fi and to get to work.
legs feel pretty good after biggest running week (67.5 miles) I've put in in quite some time.
8 AM
Strength/Core (Peak Bagger) 1:00:00 [3]
garage sesh with maggie.
myrtl
SESSION 4
Obj: Uphill Hiking Ability, Core, (60min)
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
(1) 4 Rounds
4 min Stepups, Threshold Pace
2 min Stepups, Easy Pace
(2) 4 Rounds
10x Ankles to Bar
45 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell
(15/25#)
10x 1-Leg Glute Bridge
myrtl
SESSION 4
Obj: Uphill Hiking Ability, Core, (60min)
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
(1) 4 Rounds
4 min Stepups, Threshold Pace
2 min Stepups, Easy Pace
(2) 4 Rounds
10x Ankles to Bar
45 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell
(15/25#)
10x 1-Leg Glute Bridge