Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 10, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Jan 10, 2016 #
Note
slept:8.0
pretty sore from yesterday's strength session. taking it easy today.
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
3 x 10' BG w/ 5' recovery
felt good.
Saturday Jan 9, 2016 #
Note
slept:8.5
core sore from last couple of days of big mtn workouts. last one for the week today.
cold lingering a bit but sore throat is gone. just a little congested hanging around.
Strength/Core 1:15:00 [3]
Obj: Strength/Work Capacity
Warm up:
5 Rounds
10x Back Squat #85
5x Burpees
Hip Flexor + Instep Stretch
Training:
(1) 6 Rounds
5x Back Squat #125
8x Kneeling Curl to Press #20
Pigeon Stretch
(2) 10 Rounds
8x Front Squat #85
50x Step ups @ 20" Box
30 Seconds Rest
Sprint to the rest each round
(3) 4 Rounds
10x Ankles to Bar
5x Barbell Roll out (Barbell with 5# Plates)
20x Russian Twist#26
10x Back Extensions
Hike 10:00 [3] 0.5 mi (20:00 / mi) +250ft 13:34 / mi
Running 1:01:00 [3] 6.5 mi (9:23 / mi) +1300ft 7:53 / mi
shoes: Hoka Challenger #4 (BLK)
Friday Jan 8, 2016 #
Note
slept:8.0
cold almost gone.
woke up to a couple inches of snow.
Running 42:00 [3] 5.1 mi (8:14 / mi) +348ft 7:44 / mi
shoes: Hoka Challenger #4 (BLK)
Strength/Core 55:00 [3]
SESSION 9
Obj: Work Capacity
Warm up:
7 Minute Sandbag Getup #40
Training:
(1) 10 Rounds - Every 2 minutes .....
10x Swings #35
10x Jingle Jangles
5x Renegade Rows each side #20
10x Box Jumps 24"
(2) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
(3) 2 Rounds
30 Second Jane Fonda each leg
Thursday Jan 7, 2016 #
Note
slept:8.0
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
Strength/Core 1:00:00 [3]
Obj: Strength
Warm up:
4 Rounds
Barbell Complex @ 45#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat #105 (+10 from last week)
5x 1-Arm Dumbbell Row #35
30 Second Y+L, unloaded
(2) 6 Rounds
8x Hinge Lift #145 (+10 from last week)
3x Broad Jump
Pigeon + Hip Flexor Stretch
(3) 4 Rounds
10x Weighted Situps #25
30/30 Side Bridge
5x Slasher each side #35
5x Bird Dogs
Body Work 1 [3]
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
20' wu
2 x 10 x 10" all out efforts on the minute
10' easy between sets
10' easy
Wednesday Jan 6, 2016 #
Note
slept:7.0
feel pretty good but sore throat still lingering. no congestion or anything.
Hike 10:00 [3] 0.5 mi (20:00 / mi) +250ft 13:34 / mi
shoes: Hoka Clifton v2 (GRN)
Running 33:00 [3] 4.25 mi (7:46 / mi) +250ft 7:21 / mi
shoes: Hoka Clifton v2 (GRN)
2.25 as 400s for Big Mountain session
Strength/Core 30:00 [3]
Obj: Stamina/Core
Training:
(1) For 30 minutes at a Moderate Pace
Run 400m
40x Stepups
(2) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15x Hamstring Hell each leg
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
15' wu
20 x 1' on/off
odd - BG
even - tempo
5' cd
Tuesday Jan 5, 2016 #
Note
slept:8.0
feeling pretty much back to normal today... throat still a bit sore.
Hike 20:00 [3] 1.2 mi (16:40 / mi) +577ft 11:27 / mi
for shuttle part of workout i did:
4 x 30" @ 8, 30" @3 both at 6%
6' cd
Strength/Core 40:00 [3]
Obj: Strength/Work Capacity
Warm up:
4 Rounds
Barbell Complex @ 45# (empty barbell)
Instep Stretch
Training:
(1) 6 Rounds
3x Curtis P #65
2x Jumping Lunge each leg - explode as high as possible
2x Shoulder Sweep
(3) 6 Rounds
5x Walking Lunge each leg holding dumbbells 2 x #35
5x Kneeling Curl to Press #20
Hip Flexor + Pigeon Stretch
(4) 5 Rounds
30 Second 40-foot Shuttle Sprint - touch line at
both ends
30 Second Rest
Running 31:00 [3] 4.0 mi (7:45 / mi) +195ft 7:25 / mi
shoes: Hoka Stinson Lite
Monday Jan 4, 2016 #
Note
slept:10.5 (sick) (rest day)