Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 24, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||
Thursday Dec 24, 2015 #
Note
slept:8.5
Family dinner at our place last night.... and tonight... and christmas morning.
handshake ipa from greenflash/apline. may be the best beer i've ever had from GF. I have 2 more left! may go back today to see if they have anymore.
handshake ipa from greenflash/apline. may be the best beer i've ever had from GF. I have 2 more left! may go back today to see if they have anymore.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer with maggie. just warming and loosening up.
9 AM
Strength/Core 35:00 [3]
Hatch DL Week 2 Day 2
2 x barbell complex
Deadlift
12 x #65
10 x #95
Hatch Program
10 x #105
8 x #115
6 x #125
6 x #135
6 x #146
- 20 situps between sets
3 x 10 push press #65
- 20 situps between sets
3 x 10 front squat #65
- 20 situps between sets
2 x barbell complex
Deadlift
12 x #65
10 x #95
Hatch Program
10 x #105
8 x #115
6 x #125
6 x #135
6 x #146
- 20 situps between sets
3 x 10 push press #65
- 20 situps between sets
3 x 10 front squat #65
- 20 situps between sets
Wednesday Dec 23, 2015 #
Note
slept:8.5
broken sleep. fell asleep early... maybe before 8. was reading and just crashed.
calf actually feels better today.
calf actually feels better today.
8 AM
Hike 40:00 [3] 2.0 mi (20:00 / mi) +1448ft 11:52 / mi
shoes: Nike Pegasus 31 (Blue)
uphill walk on treadmill with 20' at 15%. all at 3.0. feels good on the lower legs.
Strength/Core 25:00 [3]
core circuit
1' bicycles
1' plank
1' hip bridge
30/30 side bridge
1' bird dogs
1' bicycles
1' plank
1' hip bridge
30/30 side bridge
1' bird dogs
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer sesh with maggie
15' wu
1' BG
2' BG
3' Tempo
4' BG
6'' alt BG/Tempo
4' BG
3' tempo
2' BG
1' Bg
15' wu
1' BG
2' BG
3' Tempo
4' BG
6'' alt BG/Tempo
4' BG
3' tempo
2' BG
1' Bg
Tuesday Dec 22, 2015 #
Note
slept:7.5
up a few times with Fi and trouble falling back to sleep.
getting more ART today... not sure it's gonna help though. not sure what's going. so odd that the pain stopped and then started in a totally different spot. may make an appt with sports doc.
getting more ART today... not sure it's gonna help though. not sure what's going. so odd that the pain stopped and then started in a totally different spot. may make an appt with sports doc.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +300ft 12:45 / mi
uphill walk on on treadmill to loosen/warm up.
Strength/Core 35:00 [3]
5 rounds
45" ropes
10e x lunges 2 x #20 kb
10e x single leg deadlift #26
20 x kbs #35
10 x thrusters 2 x #20 kb
10e x kneeling slashers #26
10e x eccentric calf raises
stretching & mobility
45" ropes
10e x lunges 2 x #20 kb
10e x single leg deadlift #26
20 x kbs #35
10 x thrusters 2 x #20 kb
10e x kneeling slashers #26
10e x eccentric calf raises
stretching & mobility
11 AM
Cycling-Road 1:55:00 [3] 31.5 mi (16.4 mph) +2323ft
lunch ride. mid 40s and blazing sunshine. crazy how warm that feels.
kept it on the lower roads and hit some short climbs. felt really good.
kept it on the lower roads and hit some short climbs. felt really good.
3 PM
Body Work (ART) 1 [3]
ART with Dr. Dan. Good work on the calf and lower leg. he thinks it's soft tissue... not sure i buy it but I'll if this torture session makes any difference.
Monday Dec 21, 2015 #
Note
slept:8.5
great sleep!!
hoping for a mellow few days on the work front.
lower leg feels about the same... haven't tested it.
hoping for a mellow few days on the work front.
lower leg feels about the same... haven't tested it.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin on the trainer
9 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +600ft 12:45 / mi
hike on treadmill. doesn't bother lower leg at all. up to 15% for the last 5min.
Strength/Core 30:00 [3]
Hatch Week #2, workout #2 - Squat
2 x barbell complex
squat wu
10 x #65
8 x #75
6 x #85
Hatch squat set
10 x #95
8 x #105
6 x #115
4 x #125
- 20 situps between each set
3 x 10 cleans #75 (increased weight)
- 20 situps between each set
2 x barbell complex
squat wu
10 x #65
8 x #75
6 x #85
Hatch squat set
10 x #95
8 x #105
6 x #115
4 x #125
- 20 situps between each set
3 x 10 cleans #75 (increased weight)
- 20 situps between each set
Sunday Dec 20, 2015 #
Note
slept:8.5
Good times at breck brewing last night with the fam.
Lower leg/calf sore... Still. Directly in the back of my calf. Totally different spot. Feels like soft tissue or a tear or something... Just odd it's probably a SFX with my luck.
Lower leg/calf sore... Still. Directly in the back of my calf. Totally different spot. Feels like soft tissue or a tear or something... Just odd it's probably a SFX with my luck.
8 AM
Strength/Core 35:00 [3]
Quick one since I missed a strength session due to travel this week.
Myrtl
5 rounds
1' plank
3 x lunge matrix
20 x rope slams
10e x single arm kbs #26
10 x push ups
21 x TRX IYT
1' calf raises
10 x barbell curl #45
30 x sit ups
Myrtl
5 rounds
1' plank
3 x lunge matrix
20 x rope slams
10e x single arm kbs #26
10 x push ups
21 x TRX IYT
1' calf raises
10 x barbell curl #45
30 x sit ups
12 PM
Cycling-Road 2:36:00 [3] 39.8 mi (15.3 mph) +880ft
late day coffee ride with cody. awesome rolling out in the 50's and warm. had a coffee in cherry creek. temps dropped and it started raining. toes were frozen when i got home. stoked to get out.
Saturday Dec 19, 2015 #
Note
slept:8.5
super mellow friday... and feeling good. Fi has been sleeping really well which is awesome! up early and just feeling rested. big weeks of work behind me until the new year.
Can still feel pain in calf when running up and down the stairs. Totally unsure if this related to initial shin/lower leg pain or something new. Hoping this is just soft tissue.
Can still feel pain in calf when running up and down the stairs. Totally unsure if this related to initial shin/lower leg pain or something new. Hoping this is just soft tissue.
10 AM
Cycling-Road 1:36:00 [3] 23.5 mi (14.7 mph) +1486ft
mellow morning hanging out with Fi while Maggie was at yoga... and just letting it warm up. still in the low 40's when i rolled out but there was a lot more snow and ice still out there on the roads and paths then i expected. was hoping for 2+ hours but bagged that idea as it started to get windy.
still stoked get outside for a bit. only saw a few other cyclists out there. new PI shoe covers are money. toes were toasty.
still stoked get outside for a bit. only saw a few other cyclists out there. new PI shoe covers are money. toes were toasty.
Friday Dec 18, 2015 #
Note
slept:9.0
big night of sleep for the whole fam. awesome.
ART yesterday and calf was sore after and this morning... and my whole lower leg feels "weird". i have no clue what's going.
ART yesterday and calf was sore after and this morning... and my whole lower leg feels "weird". i have no clue what's going.
7 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
another trainer sesh. 18 degrees out this morning and "felt like 6". awesome.
15 wu
10' alternating 30" hard, 30" easy
10 x 2' w/ 1' recovery
- odd tempo
- even BG standing
cooldown to an hour
watched the Lance and Joe Rogan podcast. damn good... especially if you are a Lance fan... which i definitely am.
15 wu
10' alternating 30" hard, 30" easy
10 x 2' w/ 1' recovery
- odd tempo
- even BG standing
cooldown to an hour
watched the Lance and Joe Rogan podcast. damn good... especially if you are a Lance fan... which i definitely am.
8 AM
Strength/Core 30:00 [3]
this one got cut short... after 2 rounds and had put out a work fire... always on fridays for some reason... then rallied for final 3 rounds about 45' later.
5 rounds
45" rope slams
10 x goblet squat to 1 leg #35
10 x SDHP #35
10 x kbs #35
2e x TGU #26
20 x russian twist 326
10e x kneeling slasher to halo
10e x eccentric calf raises
band stretching & ankle mobility
5 rounds
45" rope slams
10 x goblet squat to 1 leg #35
10 x SDHP #35
10 x kbs #35
2e x TGU #26
20 x russian twist 326
10e x kneeling slasher to halo
10e x eccentric calf raises
band stretching & ankle mobility