Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 6, 2015:
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Sunday Dec 6, 2015 #
Note
slept:7.5
awesome night out with maggie while her mom watched fi. sushi and then a drink at another bar... like old times... but maybe a bit too much bourbon... so of course Fi wanted to party last night. all good... totally worth it.
up earlier than I wanted to be with the fifinator. finally heading to get the rest of the gear for the garage.
up earlier than I wanted to be with the fifinator. finally heading to get the rest of the gear for the garage.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer session
15 wu
3 x 10 min w/ 5 min recovery
#1 - alternating standing BG & seated tempo every 2 min
#2 - alternating standing BG & seated tempo every 1 min
#3 - alternating standing BG & seated tempo every 30 sed
15 wu
3 x 10 min w/ 5 min recovery
#1 - alternating standing BG & seated tempo every 2 min
#2 - alternating standing BG & seated tempo every 1 min
#3 - alternating standing BG & seated tempo every 30 sed
Saturday Dec 5, 2015 #
Note
slept:7.0
bad night of sleep.... but not because of Fi. of course when she sleeps all night i wake up and can't get back to sleep for a couple of hours.
gonna charge and ride outside today... as soon as it's 40.
gonna charge and ride outside today... as soon as it's 40.
9 AM
Cycling-Road 2:44:00 [3] 46.7 mi (17.1 mph) +2792ft
longish, mellow ride. was shooting for 3 hours but got cold even though i stayed low. 40 and sunny when i rolled out then a front came through. clouds and dropping temps. snow flurries as i got back home. hands and feet were pretty cold. need some better winter gear for the bike.
Friday Dec 4, 2015 #
Note
slept:8.5
big night of sleep! we all needed it.
body is feeling good.
body is feeling good.
7 AM
Running 15:00 [3] 2.0 mi (7:30 / mi) +168ft 6:57 / mi
shoes: Hoka Clifton v2 (GRN)
easy jog to drop off ruby. no pain... but weirdness... can't really explain it but nothing like anything i've had before. don't know whether to pound on it a bit or rest.
8 AM
Strength/Core 45:00 [3]
long, mellowish session... working between rounds.
10x
20 x rope slams
2e x TGU #20
20 x russian twist #26
10 x squats on balance pods - holding at bottom
1' plank on balance pods
sumo walk w/ band
10e x single leg hip thrust
10e x glute leg raise
30 x situps on ball
10x
20 x rope slams
2e x TGU #20
20 x russian twist #26
10 x squats on balance pods - holding at bottom
1' plank on balance pods
sumo walk w/ band
10e x single leg hip thrust
10e x glute leg raise
30 x situps on ball
12 PM
Cycling-Road 1:34:00 [3] 28.6 mi (18.3 mph) +1821ft
so good to get outside!! 60's and sunny... felt warmer. so nice out. good legs.
shin a bit achy after run this morning. lame.. but it's december and I'm actually calling it a year. 99% SOB won't happen and am just going to party with the Fletcher's in SoCal instead. it's 9 weeks away and i haven't run in a few weeks now. i won't entirely rule out in case some magic happens.
think i came up with a good plan for next year too.
shin a bit achy after run this morning. lame.. but it's december and I'm actually calling it a year. 99% SOB won't happen and am just going to party with the Fletcher's in SoCal instead. it's 9 weeks away and i haven't run in a few weeks now. i won't entirely rule out in case some magic happens.
think i came up with a good plan for next year too.
Thursday Dec 3, 2015 #
Note
slept:7.0
rough night with the fifinator
started to jog on the treadmill yesterday but lower leg not right... still. no really pain but weird tightness in upper calf. doesn't feel like anything i've dealt with before... but not going to force it.
started to jog on the treadmill yesterday but lower leg not right... still. no really pain but weird tightness in upper calf. doesn't feel like anything i've dealt with before... but not going to force it.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer with maggie... before quick strength... before a bunch slaying work.
9 AM
Strength/Core 30:00 [3]
quick one... feeling stronger in the past couple of weeks. can't wait to get the rest of my gear...
5x
10e walking lunge 2 x #20 kb
10 x kb thruster 2 x #20 kb
10 x SDHP #35
10 x push ups
10 x TRX rows
10e x eccentric calf raises - 2" at the bottom and top
5x
10e walking lunge 2 x #20 kb
10 x kb thruster 2 x #20 kb
10 x SDHP #35
10 x push ups
10 x TRX rows
10e x eccentric calf raises - 2" at the bottom and top
Wednesday Dec 2, 2015 #
Note
slept:8.0
rough one with fi. a couple of teeth coming in and she didn't want to sleep in her crib.
skipped trainer session yesterday afternoon. didn't get off a call until 5. maggie was sick so i went to get her some meds. by the time i got back way too late for me to do anything.... by choice.
lower leg still feels touch and go. just about ready to call it a year and rethink SOB. my mind, with the weather and lower leg, is not really in training mode. i just want to get out and play in the snow and lift weights.
picking up bumper plates and rack Thursday. stoked.
skipped trainer session yesterday afternoon. didn't get off a call until 5. maggie was sick so i went to get her some meds. by the time i got back way too late for me to do anything.... by choice.
lower leg still feels touch and go. just about ready to call it a year and rethink SOB. my mind, with the weather and lower leg, is not really in training mode. i just want to get out and play in the snow and lift weights.
picking up bumper plates and rack Thursday. stoked.
8 AM
Strength/Core 45:00 [3]
myrtl
5x
1' modified bicycle
1' plank w/ leg raises
1' bridge
30/30 side plank
1' bird dog
1' flutter kicks
band stretching & mobility work
5x
1' modified bicycle
1' plank w/ leg raises
1' bridge
30/30 side plank
1' bird dog
1' flutter kicks
band stretching & mobility work
12 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
lunch trainer session... actually starting to enjoy these.
15 min wu w/ 20" spin ups
6 x 5' as 2' tempos. 2' BG standing, 1' hard
- 2 min ez between
15 min wu w/ 20" spin ups
6 x 5' as 2' tempos. 2' BG standing, 1' hard
- 2 min ez between
Tuesday Dec 1, 2015 #
Note
slept:8.0
tired waking up this morning.
lower leg seem to be fine.... i think.
lower leg seem to be fine.... i think.
7 AM
Strength/Core 45:00 [3]
before a big day of work.
wu
2x
10 x walking lunge 2 x #20kb
10 x burpees
10 x squats and balance pods
hip and instep stretch
5x
45" alternating ropes
10 x box jumps
10 x kbs #35
10 x goblet squat to 1 leg #35
10e x single leg DL #26
10e x kneeling slasher to halo
10 x kb push press 2 x #20kb
1' calf raises
wu
2x
10 x walking lunge 2 x #20kb
10 x burpees
10 x squats and balance pods
hip and instep stretch
5x
45" alternating ropes
10 x box jumps
10 x kbs #35
10 x goblet squat to 1 leg #35
10e x single leg DL #26
10e x kneeling slasher to halo
10 x kb push press 2 x #20kb
1' calf raises
Monday Nov 30, 2015 #
Note
slept:8.0
good sleep and finally and empty house. time to get back on track with good eating and drinking. kind of gotten away from it since shin acted up and i knew TNF was not going to happen.
working on plan for next year... not sure what i want to do. a lot hinges on whether i can toe the line at sob 100k in shape enough to race. right now i'd say there's a 50/50 shot of that.
lower leg feels good. another easy jog today.
working on plan for next year... not sure what i want to do. a lot hinges on whether i can toe the line at sob 100k in shape enough to race. right now i'd say there's a 50/50 shot of that.
lower leg feels good. another easy jog today.
8 AM
Running 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Nike Pegasus 31 (Blue)
easy jog on the treadmill to test lower leg. no pain. tightness in upper calf... a weird spot. we'll see how it feels for the rest of the day and tomorrow. not going to do anything to prolong this.
10' @ 7
10' @ 7.5
10' @ 8
10' @ 7
10' @ 7.5
10' @ 8
Strength/Core 30:00 [3]
core sesh after jog
5 rounds with stability ball
20 x windshield wipers
20 x ball to overhead
20 x hip thrusts
4 x leg raise matrix
20 x back ext
20 x plank knee raises
20 x sit ups
5 rounds with stability ball
20 x windshield wipers
20 x ball to overhead
20 x hip thrusts
4 x leg raise matrix
20 x back ext
20 x plank knee raises
20 x sit ups
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
mellow trainer session while fi slept. watched you tube vids.
10' easy
10 x 30" tempo spin up/30" easy
10 x 1' big gear/1' easy
10 x 30" tempo spin up/30" easy
10' easy
10' easy
10 x 30" tempo spin up/30" easy
10 x 1' big gear/1' easy
10 x 30" tempo spin up/30" easy
10' easy