Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
Note
slept:9.0 (sick) (rest day)
got the cold and another shitty, dry cough. this month has been rough for us. we all 3 haven't been healthy at the same time for weeks. over it. Fi stayed and Maggie's moms which was huge. good sleep for both of us. going to take it easy today and get over this.
Saturday Jan 7, 2017 #
Note
slept:9.0
maggie's surgery went great. i'll be on Fioan and Maggie duty all weekend.
spoke to soon... still battling this cold... but it's not full on... can just tell it wants to own me.
got results of scan. almost healed stress reaction on the backside of my tibia.. unreal. doesn't hurt but I probably need to give it another week or two. came out of nowhere... my R lower leg is for sure my weakest link. not sure how to fix that. not run?
it's 5 weeks since TNF50 today. I am thinking another week of not running and I'll be good... hopefully.
spoke to soon... still battling this cold... but it's not full on... can just tell it wants to own me.
got results of scan. almost healed stress reaction on the backside of my tibia.. unreal. doesn't hurt but I probably need to give it another week or two. came out of nowhere... my R lower leg is for sure my weakest link. not sure how to fix that. not run?
it's 5 weeks since TNF50 today. I am thinking another week of not running and I'll be good... hopefully.
12 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
10' warm up
4 x 10' Big Gear/2' recovery
- odd: 2' seated, 1' standing, 3' seated, 1' standing, 2' seated, 1' standing
- even: alt seated/standing every 1'
2' ez
4 x 10' Big Gear/2' recovery
- odd: 2' seated, 1' standing, 3' seated, 1' standing, 2' seated, 1' standing
- even: alt seated/standing every 1'
2' ez
1 PM
Strength/Core 15:00 [3]
Hatch Front Squat Week 3
10 x #45
10 x #65
8 x #80
8 x #85
6 x #100
6 x #105
- 20 x sit ups between sets
10 x #45
10 x #65
8 x #80
8 x #85
6 x #100
6 x #105
- 20 x sit ups between sets
Friday Jan 6, 2017 #
Note
slept:8.5
Fi is finally back to sleeping close to normal. up early to hit the trainer before heading to the doc with maggie. she's getting a small hernia patched up.
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
5' ez
10 x 20" spin up/40" ez
4x
3' Tempo
1' ez
2' Big Gear
1' ez
1' Hard
2' ez
5' cool down
10 x 20" spin up/40" ez
4x
3' Tempo
1' ez
2' Big Gear
1' ez
1' Hard
2' ez
5' cool down
Thursday Jan 5, 2017 #
Note
slept:9.0
good sleep.. up for an hour with Fi again. she still has a gnarly cold. sucks. think i successfully navigated the cold. feeling fine today.
got a scan of my R lower leg yesterday. will be interesting if they see anything. doesn't really hurt, just some weirdness every now and then.... but don't want to run on it and make it worse.
got a scan of my R lower leg yesterday. will be interesting if they see anything. doesn't really hurt, just some weirdness every now and then.... but don't want to run on it and make it worse.
12 PM
Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +1830ft 12:41 / mi
hike on treadmill watching youtube videos
1 PM
Strength/Core 40:00 [3]
3 x barbell complex #45 + sumo walk
Deadlift Hatch Week 3
10 x #95
8 x #135
8 x #155
8 x #175
6 x #185
6 x #200
- 20 sit ups between sets
20 x #135
5 rounds
10 x bent over barbell row #95
10e dumbbell curl #20
10e x calf raises
Deadlift Hatch Week 3
10 x #95
8 x #135
8 x #155
8 x #175
6 x #185
6 x #200
- 20 sit ups between sets
20 x #135
5 rounds
10 x bent over barbell row #95
10e dumbbell curl #20
10e x calf raises
Wednesday Jan 4, 2017 #
Note
slept:9.0
finally a bigger night of sleep. feel some cold symptoms creeping on... may finally be catching the cold maggie and Fi have... gonna try to battle it.
super sore from lifting yesterday. added in split squats for the first time in so long... glutes are lit up.
super sore from lifting yesterday. added in split squats for the first time in so long... glutes are lit up.
9 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +554ft 13:07 / mi
Warm up
Strength/Core 20:00 [3]
2 barbell complex + sumo walk
Hang Power Cleans hatch week 3
10 x #65
8 x #80
8 x #90
6 x #100
6 x #105
- 20 sit ups between sets
20 x #65
Hang Power Cleans hatch week 3
10 x #65
8 x #80
8 x #90
6 x #100
6 x #105
- 20 sit ups between sets
20 x #65
4 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
5' ez
10x20" spin up/40" second ez
6x5' Big Gear/2' recovery
- odd: 2' seated, 1' standing, 2' seated
- even: alt standing/seated every 1'
3' ez
10x20" spin up/40" second ez
6x5' Big Gear/2' recovery
- odd: 2' seated, 1' standing, 2' seated
- even: alt standing/seated every 1'
3' ez
Tuesday Jan 3, 2017 #
Note
slept:8.0
in bed early but up for an ~hour with Fi in out bed. she wakes up and is now hating her crib at night.
back to work... ugh.
back to work... ugh.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
myrtl
2 x 2 x lunge matrix #40
2 x barbell complex #45
10 x squat #95
Hatch Squat Week 3
8 x #115
8 x #125
6 x #135
6 x #145 - pretty easy but staying on a conservative build
20 x #115
3 x 10 single leg ext #40
3 x 10 hamstirng curl #30
3 x 10 standing calf raise #150
3 x 10 single leg press #70
3 x 20 calf raises #70
3 x 10 leg press #210
3 x 10e db split squat #40
3 x 5e step down matrix
2 x 2 x lunge matrix #40
2 x barbell complex #45
10 x squat #95
Hatch Squat Week 3
8 x #115
8 x #125
6 x #135
6 x #145 - pretty easy but staying on a conservative build
20 x #115
3 x 10 single leg ext #40
3 x 10 hamstirng curl #30
3 x 10 standing calf raise #150
3 x 10 single leg press #70
3 x 20 calf raises #70
3 x 10 leg press #210
3 x 10e db split squat #40
3 x 5e step down matrix
12 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
5' ez
5 x 20" spin up/40" ez
5 x 2' Hard/1' ez
10 x 1' Hard/1' ez
10 x 30" Hard/30" ez
5' ez
All hard efforts were seated tempo
5 x 20" spin up/40" ez
5 x 2' Hard/1' ez
10 x 1' Hard/1' ez
10 x 30" Hard/30" ez
5' ez
All hard efforts were seated tempo
Monday Jan 2, 2017 #
Note
slept:8.5
up earlyish to get to the gym. off work today but want to get a lot done.... and hopefully fit in a cx rip this afternoon before the cold ass weather rolls in.
since it's going to be cold i want to get strong I am going to keep the the hatch program for a full 12 weeks. it will end the first week of march. perfect timing. also changing it up to lift 5x week.
mon: overhead press & push
tuesday: squat & legs
weds: power clean
thurs: DL & pull
fri: front squats
since it's going to be cold i want to get strong I am going to keep the the hatch program for a full 12 weeks. it will end the first week of march. perfect timing. also changing it up to lift 5x week.
mon: overhead press & push
tuesday: squat & legs
weds: power clean
thurs: DL & pull
fri: front squats
8 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
3 rounds
10 x kbs #40
10 x push ups
5 x pull ups
10 x oh press #45
Hatch OH Press Week 3
8 x #70
8 x #75
6 x #85
6 x #90
- 10e weighted side bends between sets #40
3 rounds
10 x db bench press on ball #80
5 x dead hang pull ups
20 x sit ups on ball
3 x 10 incline bench #90
3 x 10e calf raises
3 rounds
10e x single leg kb OH press #15
10 x lateral should raises #15
10 x alternating med ball slams #20
10 x hanging knee raises
3 x 10 tricep press down #32.5
3 x 20 ab rollout
3 rounds
10 x bosu walkover push up
10e overhead tri ext on bosu #12.5
10 x bosu sit ups
3 x 10 dips
3 x 10 hanging knee raises
10 x kbs #40
10 x push ups
5 x pull ups
10 x oh press #45
Hatch OH Press Week 3
8 x #70
8 x #75
6 x #85
6 x #90
- 10e weighted side bends between sets #40
3 rounds
10 x db bench press on ball #80
5 x dead hang pull ups
20 x sit ups on ball
3 x 10 incline bench #90
3 x 10e calf raises
3 rounds
10e x single leg kb OH press #15
10 x lateral should raises #15
10 x alternating med ball slams #20
10 x hanging knee raises
3 x 10 tricep press down #32.5
3 x 20 ab rollout
3 rounds
10 x bosu walkover push up
10e overhead tri ext on bosu #12.5
10 x bosu sit ups
3 x 10 dips
3 x 10 hanging knee raises
11 AM
Cycling-Road 1:22:00 [3] 19.3 mi (14.1 mph) +1578ft
more fun on the cx bike. rode from to the dirt at south valley and KC. last day riding outside for a bit with the cold coming.