Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 28, 2016:
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Sunday Feb 28, 2016 #
Note
slept:8.5
dinner down town at Lucky Pie for our 1 year anniversary and Fi stayed the night her grandma's house. Unimpressed by Lucky Pie. Good beer and meatballs but pizza was lackluster. better options much closer to home.
8 AM
Running 1:19:00 [3] 11.0 mi (7:11 / mi) +440ft 6:55 / mi
shoes: Hoka Clifton v2 (GRN)
river & chatffield loop with maggie and ruby. legs tired starting out but felt pretty good after about 30 minutes.
6x20" strides after.
6x20" strides after.
Saturday Feb 27, 2016 #
Note
slept:8.75
great sleep. Fi didn't make a sound all night!! 8-6.... and still asleep. looking forward to a warm run on some new trails this morning.
9 AM
Running 2:21:00 [3] 14.0 mi (10:04 / mi) +3150ft 8:18 / mi
shoes: Nike WH3
super fun run out at white ranch. I'll definitely be heading back there often. really good climbing.
met up with mike and a couple of other dudes. we ended up splitting up from them because i did not have time to wait around today. legs were ok. kind of tired but was climbing well. nothing too hard today.
met up with mike and a couple of other dudes. we ended up splitting up from them because i did not have time to wait around today. legs were ok. kind of tired but was climbing well. nothing too hard today.
Friday Feb 26, 2016 #
Note
slept:8.0
another good night of sleep. Fi slept 730-445 and then back to sleep at 5... and of course i couldn't get back to sleep.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 45:00 [3]
Big Mtn SESSION 39
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
5 Rounds - bodyweight sesh
1 x full leg blaster
10 x hippity hops
10 x box jumps
50 x step ups
1' calf raises
(2) 4 Rounds
10x weight sit up #25
10x Ankles to Bar
5x Kneeling Plate Halfmoon #25
5x Bird Dog
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
5 Rounds - bodyweight sesh
1 x full leg blaster
10 x hippity hops
10 x box jumps
50 x step ups
1' calf raises
(2) 4 Rounds
10x weight sit up #25
10x Ankles to Bar
5x Kneeling Plate Halfmoon #25
5x Bird Dog
12 PM
Cycling-Road 1:46:00 [3] 30.3 mi (17.2 mph) +2096ft
lunch ride on another awesome, warm day. out to deer creek, KC and back. good legs today. having a lot of fun riding. seems like once i decided not to race my bike this year riding became more fun. instead of worrying about how i am going to "train" on the bike i'm just having fun cruising.
Thursday Feb 25, 2016 #
Note
slept:7.0
up early to run and up a bit lat watching tv. fi slept all night... again.
6 AM
Running 1:23:00 [3] 10.1 mi (8:13 / mi) +1890ft 6:59 / mi
shoes: Nike WH3
another good morning at green mtn. barely 20 degrees when i started almost 30 degrees colder than the same time last week.
felt really good today and was climbing and descending faster.
felt really good today and was climbing and descending faster.
Wednesday Feb 24, 2016 #
Note
slept:8.5 weight:152lbs
good sleep. up early without alarm.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 45:00 [3]
Big Mtn Session 38
Warm up:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 10 x #135, 8 x #155
Training:
(1) 6 Rounds
5x Hinge Lift (#175, 5 x #185)
15x kbs #35
Hip Flexor Stretch
(2) 3 Rounds
3x Calve Raise Tabata
20x Hamstring Hell
18x TRX IYT
(3) 3 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
15x Face Down Back Ext
Warm up:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 10 x #135, 8 x #155
Training:
(1) 6 Rounds
5x Hinge Lift (#175, 5 x #185)
15x kbs #35
Hip Flexor Stretch
(2) 3 Rounds
3x Calve Raise Tabata
20x Hamstring Hell
18x TRX IYT
(3) 3 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
15x Face Down Back Ext
12 PM
Running 1:00:00 [3] 8.5 mi (7:04 / mi) +108ft 6:59 / mi
shoes: Hoka Clifton v2 (GRN)
mellow cruise on the river with Ruby. Super sunny and nice. running is starting to click. I just wanted to run easy and I kept having to make myself slow down to get above 7 min pace.
Tuesday Feb 23, 2016 #
Note
slept:8.0
decent sleep. Fiona up early. a couple of inches of snow last night.
12 PM
Running 1:15:00 [3] 9.4 mi (7:59 / mi) +1916ft 6:41 / mi
shoes: Nike WH3
a bit cold heading out... about 30 degrees colder than what i've been running in the past couple of weeks. headed out to KC for hill reps. trails were in great condition considering the melting snow.
10 x 90" hill reps. these were hard but felt way better than last week.... i'll take it.
10 x 90" hill reps. these were hard but felt way better than last week.... i'll take it.
Monday Feb 22, 2016 #
Note
slept:8.5
good night of sleep for the family.
body is feeling good and ready to go. really stoked on training last week and want to replicate it this week.
body is feeling good and ready to go. really stoked on training last week and want to replicate it this week.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
Big Mtn Session 37 + Squat
myrtl
2 x barbell complex + instep & hip stretcing
squat warm up
10 x #95, 8 x #115, 6 x #135
5 x 5 squat #155
- 20 sit ups between sets
500 step ups
myrtl
2 x barbell complex + instep & hip stretcing
squat warm up
10 x #95, 8 x #115, 6 x #135
5 x 5 squat #155
- 20 sit ups between sets
500 step ups
12 PM
Cycling-Road 1:27:00 [3] 22.3 mi (15.4 mph) +751ft
easy spin on the mtb. out and back on the platte river path and through chatfield. nothing hard, just spinning out the legs. much cooler than past couple of weeks. ready for some snow tonight.