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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 20, 2016:

	activity	#	time	miles		km		+ft
	Running	8	10:57:00	84.0	(7:49)	135.18	(4:52)	10928
	Strength/Core	2	1:25:00
	Hike	3	40:00	2.0	(20:00)	3.22	(12:26)	1072
	Total	11	13:02:00	86.0		138.4		12000
averages - sleep:9.2

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Sunday Nov 20, 2016 #

Note
slept:8.5

more good sleep. getting better at sleeping in. made it almost 7 both days this weekend. feeling good. 2 hour run at WC on tap today.

Running 1:46:00 [3] 16.0 mi (6:37 / mi) +387ft 6:29 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

finishing up another really solid week with a good one at waterton canyon. felt really good and holding sub 6:30 pace on the way back felt great...never pushing too hard. a lot of progress in the last couple of months.

Saturday Nov 19, 2016 #

Note
slept:9.75

really good sleep. no rush to get out of the house today to run. currently 19 degrees. last long run today.

9 AM

Running 3:00:00 [3] 21.6 mi (8:20 / mi) +4524ft 6:57 / mi
shoes: Hoka Stinson ATR 3 (Blue)

solid last long run at green mtn. more muddy than i expected but got it done. did one CCW lap and did not want to deal with mud on the lower trails. so i did 3 repeats of the fireroad climb and then an out and back on the fireroad up top. not mud there. stoked.

felt really even all day. never super awesome but solid beginning to end. looking forward to dialing it back and then unleashing it in a couple of weeks.

Friday Nov 18, 2016 #

7 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up... cold in the garage!

Strength/Core 35:00 [3]

Session 8

myrtl
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch

Training:

Squat WU: 10 x #45, 8 x #65, 6 x #95, 4 x #115

(1) 6 Rounds

3x Squat #135
3x Box Jump @ 24" Box
10x weighted sit up #25

(2) 6 Rounds
5x KB Floor Press #35
10x toes to post
5x barbell bent over row #95
3/3/3 Toe Touch Complex

12 PM

Running 1:01:00 [3] 8.4 mi (7:16 / mi) +341ft 7:00 / mi
shoes: Hoka Stinson Lite

mellow hood lap at lunch. not pushing. nice, cold temps and blazing sun. my favorite running weather. pretty good legs. one more big weekend on tap.

Thursday Nov 17, 2016 #

Note
slept:8.75

in bed early and good sleep. highs in the low 40s today after 80 yesterday. 33 now and heading out to run. ready for it.

maggie finally starting to feel better.

6 AM

Running 1:27:00 [3] 10.6 mi (8:12 / mi) +2113ft 6:54 / mi
shoes: Hoka Stinson ATR 3 (Blue)

Morning Manor House. cold out.... refreshing. Felt sluggish again starting out. The miles are catching up to me and pretty my body is battling full force to not catch what maggie has and get sick. I'll be ready to start dialing it back next week.

4 PM

Running 36:00 [3] 4.4 mi (8:11 / mi) +207ft 7:50 / mi
shoes: Hoka Stinson ATR 3 (Blue)

easy jog in the snow with ruby. so fun. she was so stoked... and i felt pretty good too. adapting to the higher mileage.

Wednesday Nov 16, 2016 #

Note
slept:10.25

Huge sleep! Maggie still not feeling good. rough going for her. heading to the doc today.

made the decision last week to just do my strength workouts at home until after TNF. Just want to bank sleep and not get up at 5am M-F.

12 PM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +997ft 7:03 / mi
shoes: Hoka Vanquish v2 (BLK)

easy lunch run at south valley. super windy again and hot. can't wait for tomorrow's cold weather and hopefully some snow.

4 PM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]

SESSION 7

Warm up:
myrtl
15x Turkish Getups #20

Training:

(1) 9 Rounds

2x Front Squat #95
then immediately ....
1x Jumping Lunge Each Leg (be explosive!)
Instep Plus Stretch

(2) 6 Rounds
5x Military Press #65
10 x kbs #35
Hip + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
10x Russian Twist #26
5e x kneeling Slasher to halo #26

Tuesday Nov 15, 2016 #

Note
slept:8.25

such good sleep... did not want to get up.

6 AM

Running 1:26:00 [3] 10.3 mi (8:21 / mi) +2254ft 6:55 / mi
shoes: Hoka Stinson ATR 3 (Blue)

early morning at green mtn. felt a bit sluggish starting out and then by the time I started feeling good the wind was howling from the NW. totally demoralizing. almost bagged the final climb but got it done.

more elk out there again today... and don't seem to friendly!

3 PM

Running 38:00 [3] 4.7 mi (8:05 / mi) +105ft 7:55 / mi
shoes: Hoka Vanquish v2 (BLK)

easy run on the river. stuck the the single track. good time. both of us can't wait for cooler temps.... tomorrow!

Monday Nov 14, 2016 #

Note
slept:9.5 (rest day)

another big night of sleep... on the couch. Maggie is still smashed from the Flu. Taking a sick day and hanging out with Fi.

2 PM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +532ft 13:18 / mi

this was going to be a warm up for a strength session but fi didn't want to nap and maggie's still not feeling good. a rest day after my biggest running week of the year isn't a bad thing.

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