Training Log Archive: Grandpa JamesonIn the 7 days ending Sep 20, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 20, 2015 #
9 AM
Running 1:01:00 [3] 8.1 mi (7:32 / mi) +400ft 7:12 / mi
slept:9.0 shoes: Hoka Clifton #4 (Grey)
another easy cruise at FP. Felt ok... Too many chicken wings watching the ND game yesterday.
Saturday Sep 19, 2015 #
Note
slept:10.0
huge sleep.. for the whole family.
good times yesterday. STL Zoo with the fam. Dinner at the house we are staying in... which is killer... and even some really good midwest IPAs.
good times yesterday. STL Zoo with the fam. Dinner at the house we are staying in... which is killer... and even some really good midwest IPAs.
9 AM
Running 1:16:00 [3] 10.1 mi (7:31 / mi) +544ft 7:10 / mi
shoes: Hoka Clifton #4 (Grey)
killer run in forest park with maggie and feel. cool temps and A LOT of oxygen!! just jogging and hitting 730's. legs felt great. sweet.
Friday Sep 18, 2015 #
Note
slept:5.5 (rest day)
545am flight to STL... up at 230. Made it to the gate just in time!
Thursday Sep 17, 2015 #
Note
slept:8.5
good sleep.. but still pretty tired. ready for 4 days off even if it's in STL.
C • STL 1
7 AM
Running 1:04:00 [3] 7.8 mi (8:12 / mi) +863ft 7:26 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
mellow jog with ruby at SV. felt ok.
3 PM
Strength/Core (Peak Bagger) 45:00 [3]
shoes: Nike Pegasus 31 (Blue)
running around with ruby & myrtl
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 2 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 6 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 2 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 6 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
Wednesday Sep 16, 2015 #
Note
slept:8.5
good, broken sleep. fi up once around 3:30.
7 AM
Running 1:04:00 [3] 8.2 mi (7:48 / mi) +187ft 7:38 / mi
shoes: Hoka Clifton #4 (Grey)
family jog on the rive. nice and easy. tired legs.
Tuesday Sep 15, 2015 #
Note
slept:8.5
super lazy, awesome day yesterday. took day off work and didn't do anything. went downtown for coffee with maggie and fi, napped, and ate a lot. needed that. feel great this morning.
7 AM
Running 1:00:00 [3] 7.8 mi (7:42 / mi) +843ft 6:59 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
cruise at south valley. felt really good. stoked at how i am bouncing back from last week.
4 PM
Strength/Core 1:00:00 [3]
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
(1) 4 Rounds
6 min Stepups, Threshold Pace
3 min Stepups, Easy Pace
(2) 3 Rounds
10x Ankles to Bar
60 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell #26 kb
10x 1-Leg Glute Bridge
5 min Stepup @ 25#, moderate pace
Training:
(1) 4 Rounds
6 min Stepups, Threshold Pace
3 min Stepups, Easy Pace
(2) 3 Rounds
10x Ankles to Bar
60 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell #26 kb
10x 1-Leg Glute Bridge
Monday Sep 14, 2015 #
Note
slept:8.5 (rest day)
good sleep.
stoked on last weeks training. 72.3 running miles and right into a recovery week and a trip to STL Fri-Mon. been actually following a plan... it feels good.
stoked on last weeks training. 72.3 running miles and right into a recovery week and a trip to STL Fri-Mon. been actually following a plan... it feels good.
C • STL 4