Training Log Archive: Grandpa JamesonIn the 31 days ending May 31, 2015:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||
Sunday May 31, 2015 #
Note
slept:8.5
sore... from yard work. i should start logging it. replaced a bunch of rotted out fence boards and moved a huge pile of fire wood, and a bunch of other stuff.
still no baby....
still no baby....
8 AM
Cycling-Road 3:09:00 [3] 53.2 mi (16.9 mph) +5656ft
best i've felt on the bike in some time! wanted to climb also keep it close to home (baby watch). climber deer creek to turkey creek, then descended and climbed high grade, descended and climbed back up to turkey creek. hit some more climbs after descending. felt strong all day.
Saturday May 30, 2015 #
Note
slept:8.0
banking good sleep... and still waiting. M's mom got in town last night. help has arrived... now just waiting on the fifinator!
on another note... starting to feel pretty fit out here. felt like i lost quite a bit of fitness (all relative) after getting hurt at the half marathon back in Feb. finally adjusting to the altitude and feeling strong. been just going for it pretty much everyday with some downtime on the horizon.
on another note... starting to feel pretty fit out here. felt like i lost quite a bit of fitness (all relative) after getting hurt at the half marathon back in Feb. finally adjusting to the altitude and feeling strong. been just going for it pretty much everyday with some downtime on the horizon.
8 AM
Running 2:27:00 [3] 16.7 mi (8:48 / mi) +3248ft 7:26 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
solid long run at deer creek. hit just about everything out there. can't wait to connect it with SV and KC for more miles. felt good all day and never pushed the pace. warm! a tone of people on the trails. young, old, dogs, hiking, running, riding... so rad to see... and everyone was in great moods!
Friday May 29, 2015 #
Note
slept:8.0 weight:151lbs
big wireless upgrade last night... long day of work.. .but all from home now it's never that bad. maybe today will be the day?
weight holding steady at 151. eating well but some crap too... and beer. pretty sure with some minor adjustments (not cutting out beer) i could be in the mid 140's.
weight holding steady at 151. eating well but some crap too... and beer. pretty sure with some minor adjustments (not cutting out beer) i could be in the mid 140's.
7 AM
Cycling-MTB 2:00:00 [3] 26.4 mi (13.2 mph) +2254ft
mtb from home. perfect 2 hour loop. stoked. down to hildebrand ranch park and then over to south valley. deer creek is right there too... so many options.
Thursday May 28, 2015 #
Note
slept:8.5
up early working... trying to wrap up some stuff before the grom arrives. any day now!
9 AM
Running 1:42:00 [3] 11.0 mi (9:16 / mi) +1420ft 8:16 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
mellow cruise with luke at south valley and ken caryl. he was smashed from his 5 hour run yesterday so just an easy cruise and time on feet. really liking these kinds of runs and very sustainable. I know i can rack up more time on my feet if I keep the intensity way down. hot out there!!
Wednesday May 27, 2015 #
Note
slept:8.5 weight:151.2lbs
good sleep. no bike commuting this week.... too close in case i need to bolt home from work.
6 AM
Cycling-Road 1:51:00 [3] 29.9 mi (16.2 mph) +2802ft
killer ride. on it early (545) from home. 50 degrees when I rolled out. straight out to deer creek to climb. so rad having a 9 mile steady climb an easy ~10 min spin from home. climbed deer creek to turkey creek, flipped it, back home via south valley and 470 bike path. perfect weekday morning ride.
12 PM
Running 31:42 [3] 4.0 mi (7:56 / mi) +189ft 7:35 / mi
shoes: Hoka Stinson Lite
mellow jog at lunch. nice and warm out. legs felt pretty good.
Tuesday May 26, 2015 #
Note
slept:8.5
back to work. still on baby watch. hoping she comes this week!
7 AM
Running 1:00:00 [3] 7.3 mi (8:13 / mi) +828ft 7:25 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
mellow miles with ruby. south valley-grazing elk-rattlesnake gulch. legs definitely tired after a solid 4 days (fri-mon). feels good to have that fautigue.
1 PM
Strength/Core 45:00 [3]
wu on bike, myrtl, stretching over ball
2 x barbell complex #45
squat wu: 10 x #95, 8 x #115
5x
5 x squat #135
10 x pull ups
10 x box jumps 24"
10 x kbs #40
30 x sit ups on ball
foam roller
2 x barbell complex #45
squat wu: 10 x #95, 8 x #115
5x
5 x squat #135
10 x pull ups
10 x box jumps 24"
10 x kbs #40
30 x sit ups on ball
foam roller
Monday May 25, 2015 #
Note
slept:8.5
Feeling great. rested. kinda of tired legs but not sore.
8 AM
Cycling-Road 2:43:00 [3] 47.3 mi (17.4 mph) +3619ft
such a killer ride. from home up the 470 bike path to morrison and then to golden. did the lookout mtn climb.. so rad. about 200 other cyclists out there. solid effort up... but didn't know where the segment ended so came up short. can't wait to go for it again. must have passed 50 people on the climb. dropped back down to the 40 and then back to morrison. so stoked on the riding out here. so many killer options from home.
Sunday May 24, 2015 #
Note
slept:8.0
good sleep. woke up to sunny skies... been a while! killer thunderstorms rolling through all day yesterday with gnarly storms.
maggie and I had dinner at the Pint Room. It just opened last week. 175 taps and about 40 IPA's!!! great burgers and bacon too!!
maggie and I had dinner at the Pint Room. It just opened last week. 175 taps and about 40 IPA's!!! great burgers and bacon too!!
8 AM
Running 2:02:00 [3] 12.2 mi (10:00 / mi) +1793ft 8:47 / mi
shoes: Hoka Challenger #2 (Grn)
killer sunday jog at green mtn with JP and Ruby. awesome trails out there but a lot of mud. super mellow effort and perfect for me. just time on my feet while I build volume... although no idea whats going to happen when the baby arrives.... and don't care! just staying fit and having fun.
ruby has turned into a beast out here. 2 hour run and ready for more.
ruby has turned into a beast out here. 2 hour run and ready for more.
Saturday May 23, 2015 #
Note
slept:8.5
a bit sore from yesterday. up early to meet the boys for a road ride. wondering how hard it will be to keep up.
7 AM
Cycling-Road 2:42:00 [3] 44.0 mi (16.3 mph) +4334ft
on it early with boys. luke, trapper, jason, mark, two other dudes. two year anniversary of getting smashed by a car. rolled out to meet them at deer creek. suck killer loop. deer creek - high grade - city view - deer creek. on it early so roads to our self. felt good on the climb and got dropped on the descent but rallied at the end and put in some good work. most fun i've had riding on the road since i can remember.
Friday May 22, 2015 #
Note
slept:8.25
more good sleep. looks like the weather might be breaking. wet now but looking like it's going to be in the 80s by next weekend! our daughter could be here any day though!!
11 AM
Running 2:19:00 [3] 14.8 mi (9:24 / mi) +2841ft 7:57 / mi
shoes: Hoka Challenger #2 (Grn)
worked all morning 545-11am then met up with luke for a lunch run at lair of the bear.
out and back to pence park and then some bonus on the other side of the park. just keeps going! flipped and rolled back. felt great the whole time. definitely hurt a bit trying to keep up with luke but let him go. the altitude and the terrain is holding be back in a good way. don't really consider what i am doing training.. just exploring and having fun!
out and back to pence park and then some bonus on the other side of the park. just keeps going! flipped and rolled back. felt great the whole time. definitely hurt a bit trying to keep up with luke but let him go. the altitude and the terrain is holding be back in a good way. don't really consider what i am doing training.. just exploring and having fun!
Thursday May 21, 2015 #
Note
slept:8.0
later night of work but good sleep.
6 AM
Running 1:02:00 [3] 8.0 mi (7:45 / mi) +37ft 7:43 / mi
shoes: Hoka Conquest
mellow jog on the platte river path with ruby. probably could have hit the trails this morning but i wanted to let them dry out some more. kinda tired on this one and lower back was tight. pretty that's from the commuting with the pack.
1 PM
Strength/Core 40:00 [3]
finally starting to feel a bit stronger... feels good!
wu on bike, dynamic stretching, stretching on ball
3x kb circuit #20
10 x goblet squat
5e x single leg DL
5e x clean & press
5e x single arm kbs
DL warm up: 10 x #115, 8 x #135
5x
5 x DL #155
10 x push up + renegade row #15
20 x bosu sit ups
couch stretch
wu on bike, dynamic stretching, stretching on ball
3x kb circuit #20
10 x goblet squat
5e x single leg DL
5e x clean & press
5e x single arm kbs
DL warm up: 10 x #115, 8 x #135
5x
5 x DL #155
10 x push up + renegade row #15
20 x bosu sit ups
couch stretch
Wednesday May 20, 2015 #
Note
slept:7.25
stayed up watching the pads. hopefully getting back on track.
cold out. 37... but it's not raining. planning on riding to work. we'll see.....
cold out. 37... but it's not raining. planning on riding to work. we'll see.....
6 AM
Cycling-Commute 1:08:00 [3] 18.4 mi (16.2 mph) +1070ft
definitely cold heading out. 35 degress and drizzling. got all my gear on and charged. the only thing that was really cold was fingers and toes but they were fine. need some warmer gloves and shoe covers. toughening up! good legs today too but no bonus miles.
1 PM
Strength/Core 30:00 [3]
recovery & core session
wu on bike
myrtl
band stretching & mobility
2 x stability ball core circuit
foam roller
wu on bike
myrtl
band stretching & mobility
2 x stability ball core circuit
foam roller
4 PM
Cycling-Commute 56:00 [3] 15.5 mi (16.6 mph) +748ft
mellow cruise home... still pretty cold out.
Tuesday May 19, 2015 #
Note
slept:9.5
big sleep! another nasty morning. grey and rain. I think we may have moved to the PNW.
7 AM
Running 47:00 [3] 6.0 mi (7:50 / mi) +35ft 7:47 / mi
shoes: Hoka Stinson Lite
headed down to the platte river path with maggie & ruby. easy cruise heading north on the dirt path. pretty killer for flat running and hold the rain well. felt good. cruise control.
3 PM
Strength/Core 40:00 [3]
squat day... finally feeling like i'm getting some strength back.
WU on bikee & stretching on ball
5 x lunge matrix
2 x 10 barbell complex #45
squat wu: 8 x #95, 6 x #115
5x
5 x squat #135
10 x pull ups
15 x kbs #40
20 x sit ups on ball
3x
20 step walk lunge w/ #20 kb overhead
10 x burpee box jumps 24"
stretching
WU on bikee & stretching on ball
5 x lunge matrix
2 x 10 barbell complex #45
squat wu: 8 x #95, 6 x #115
5x
5 x squat #135
10 x pull ups
15 x kbs #40
20 x sit ups on ball
3x
20 step walk lunge w/ #20 kb overhead
10 x burpee box jumps 24"
stretching
Monday May 18, 2015 #
Note
slept:8.5
good, deep sleep. was planning on riding this morning but looked outside and it was wet/raining. still learning that I actually need to check the weather.
quads kinda sore from yesterday.
quads kinda sore from yesterday.
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
If i would have known it was going to be cold and raining I would have slept in. super mellow spin on the trainer watching the wolf of wall street.
1 PM
Running 52:00 [3] 5.6 mi (9:17 / mi) +1161ft 7:46 / mi
shoes: Hoka Challenger #2 (Grn)
working from home and rain stopped so got out to Deer Creek for a lunch run. up rattlesnake gulch, meadow lark to plymouth creek trail. quick out and back on plymouth mtn trail. descended plymouth creek back to rattlesnake gulch. super muddy at the bottom. felt good. easy effort.
Sunday May 17, 2015 #
Note
slept:8.0
mellow day around the house and running errands yesterday. legs and body are feeling good.
8 AM
Running 1:50:00 [3] 10.6 mi (10:23 / mi) +2406ft 8:32 / mi
shoes: Hoka Challenger #2 (Grn)
killer run with mike and ruby at mt falcon. more awesoness a short 15 min drvie a way killer climb. flowing single track in the middle of nowhere. Ruby ruled it. solid the whole day. nice, mellow, long day.
Saturday May 16, 2015 #
Note
slept:9.0
good sleep. bought a grill yesterday afternoon and it took me 90 minutes to build. worth it though. only a few more things and our place is complete.
7 AM
Cycling-MTB 2:11:00 [3] 23.0 mi (10.5 mph) +2750ft
parked at waterton canyon with plans of a 3 hour out and back on the colorado trail. cold at the start. warmed up as soon as i started climbing. solid climb up to indian creek & colorado trail intersection. descended colorado trail to bear creek and there was no way i could cross. full on flowing river. climbed back up and then did another out and back on indian creek. didn't have time for loop at that point so just called it and headed back to truck. felt good, wanted to go longer, but a lot to do today. beautiful out.
Friday May 15, 2015 #
Note
slept:7.5
Maggie and i headed to downtown Denver for the first time to have dinner Justin. pretty cool. dinner at Freshcraft. So many good beers... from alpine, green flash, stone, and a bunch CO beers. I went with the Green Flash Soul Style... so damn good.
6 AM
Running 58:00 [3] 7.3 mi (7:57 / mi) +559ft 7:24 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
checked out hildebrand ranch park with ruby this morning. another trail head close to home. killer single track and just flowy. great place for easy runs. a lot of BIG mule deer out there. ruby, of course, tried to chase them down. a pack of 8 of them ran right in front of us. gnarly.
12 PM
Strength/Core 40:00 [3]
blows my mind that we have a rad gym in our building and i'm usually the only one in there. occasionally there's another guy.... different culture than CA?
wu on bike
band stretching & mobility
myrtl
2 x barbell complex - 10 reps ea
DL WU: 10 x #115, 8 x #135
5x
5 x DL #145
5 x pull ups
10 x push ups
30 x sit ups on ball
foam roller
wu on bike
band stretching & mobility
myrtl
2 x barbell complex - 10 reps ea
DL WU: 10 x #115, 8 x #135
5x
5 x DL #145
5 x pull ups
10 x push ups
30 x sit ups on ball
foam roller
Thursday May 14, 2015 #
Note
slept:8.5
a bit restless. so much dayligtht here. basically could run or ride without a light from 5:15am-8:45pm.
6 AM
Cycling-Commute 1:32:00 [3] 27.7 mi (18.1 mph) +1683ft
deer creek/south valley loop before hitting the bike path to work. no pack today. what a difference. riding in a couple of times with a full pack is going to make me stronger for sure.
12 PM
Running 31:54 [3] 4.0 mi (7:59 / mi) +183ft 7:39 / mi
shoes: Hoka Clifton #4 (ORG)
mellow lunch run. just kept it really easy. killer day out.
4 PM
Cycling-Commute 55:00 [3] 15.5 mi (16.9 mph) +830ft
ride home from work. warm and windy.
Wednesday May 13, 2015 #
Note
slept:8.25
good sleep. lower back a bit tight. probably from riding with pack. need to get fit dialed in.
6 AM
Running 1:03:00 [3] 8.1 mi (7:47 / mi) +704ft 7:11 / mi
shoes: Hoka Challenger #2 (Grn)
mellow run. through KC to SV and then did the grazing elk trail loop the for the first time. just over 2 miles. would be good to run some tempo on. felt ok.
12 PM
Strength/Core 40:00 [3]
wu on bike & dynamic stretching
5 x lunge matrix
2 x barbell complex (10 reps ea)
squat wu: 8 x #95, 6 x #115
5x
5 x squat #125
15 x kbs #40
10 x box jump 24"
20 x bosu sit ups
stretching on ball & foam roller
5 x lunge matrix
2 x barbell complex (10 reps ea)
squat wu: 8 x #95, 6 x #115
5x
5 x squat #125
15 x kbs #40
10 x box jump 24"
20 x bosu sit ups
stretching on ball & foam roller
Tuesday May 12, 2015 #
Note
slept:8.0
really good sleep. adapting.
6 AM
Cycling-Commute 1:29:00 [3] 25.0 mi (16.9 mph) +1565ft
took a longer way to work. out to ken caryl/south valley and then east on deer creek canyon to chatfield state park/470 bike path. good option for more miles.
12 PM
Running 44:50 [3] 6.1 mi (7:21 / mi) +279ft 7:03 / mi
shoes: Hoka Clifton #4 (ORG)
mellow lunch jog on the centenial bike path. felt pretty good.
4 PM
Cycling-Commute 52:00 [3] 15.4 mi (17.8 mph) +850ft
mellow cruise home from work. windy and some thunderstorms in the area but nothing on my way home. awesome.
Monday May 11, 2015 #
Note
slept:8.0 weight:151.8lbs
deep sleep. legs still sore from the weekend.
6 AM
Cycling-Road 1:00:00 [3] 16.0 mi (16.0 mph) +827ft
cold this morning. 32 when i rolled out. Had to break out all my winter gear. probably been a couple of years since i work all that stuff. beautiful and refreshing morning. good start to the week.
12 PM
Strength/Core 40:00 [3]
mellow recovery session.
wu on bike
band stretching & mobility
myrtl
5 x lunge matrixw
5x
5 x pull ups
10 x push ups
10 x squats
20 x sit ups on ball
foam roller
wu on bike
band stretching & mobility
myrtl
5 x lunge matrixw
5x
5 x pull ups
10 x push ups
10 x squats
20 x sit ups on ball
foam roller
Sunday May 10, 2015 #
Note
slept:9.0
crashed on the couch early so up early. not too sore today. shocked by that. good dumping of snow last night. hitting the trails with jp later. can't wait!!
9 AM
Running 2:01:00 [3] 11.8 mi (10:15 / mi) +1814ft 8:57 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
killer run with JP and Shad. so good to get out with them. mellow pace and just bullshitting the whole time.
ran from Lair O' Bear trail head to Pence Park Trail head. so awesome. so much snow and killer singletrack. quads were a bit sore from yesterday but nothing crazy. my mind is blown daily living here.
ran from Lair O' Bear trail head to Pence Park Trail head. so awesome. so much snow and killer singletrack. quads were a bit sore from yesterday but nothing crazy. my mind is blown daily living here.
Saturday May 9, 2015 #
Note
slept:8.25
up early for the race/mud run. just gonna be a fun jog on the trails for me. supposed to snow tonight!!
8 AM
Running (RACE!) 1:42:00 [3] 13.0 mi (7:51 / mi) +2690ft 6:34 / mi
shoes: Hoka Challenger #2 (Grn)
Fear the Deer half marathon at Deer Creek canyon park.
raining when I woke up. met luke at the south valley trail head and we drove the the park. cleared a bit and warmed up before the race. plan was to just cruise and see how i felt. with the lack of running, no hard running or riding, and the altitude wasn't sure how i'd feel.
let the leaders go from the start including luke, J. Marshall Thomson (the dude who raced & got 2nd with rob krar at the Elk Mountains Grand Traverse, stevie kremer, and a handful of other dudes. some skinny guy in a bunch boston marathon gear went way off the front. so rad having a stacked field in a little (200 person) local race.
I was in about 20th on the first climb durning the first mile and then started working my way up. then it started to hail... and then rain. 2 miles in i caught stevie kremer and another guy. i could not get away from her on the climb she was just right there with me... and then ended up opening a gap on me!! climbing is tough up here so far. luckily i felt great on the flats and descents and was able to get away from her and the other dude.... but only had 30-60 second gap.
at the first out and back at about 6 miles in luke and thomson were leading with the boston marathon dude just behind. they had about 5 minutes on me at that point. i just kept rolling and feeling good. at the next out and back at 8.5 miles the sun was out and luke and thomson were still off the front but i was brining back the boston marathon dude and he looked like he wasn't having any fun at in the rain and mud... he probably shouldn't have worn road flats. he still had 2-3 minutes on me with 4.5 miles to go.... and he was really fast. kremer was still right there 1 min behind me!
i just kept doing what i was doing and letting it loose on the descents. i finally caught site of the boston marathon dude right near the end of the plymouth creek single track with about 2 miles to go. after that it was a bomber descent to the finish. the first mile was rocky, technical, washed out double track. Half way down that, in really technical spot I made the pass and took some chances. by the time i hit the final single track with a mile to go i couldnt seem him or anybody else coming for me.
so stoked to pull off a 3rd in my first race out here and especially since it's my longest run in about 3 months. super fun to do shorter races too. definitely going to do quite a bit more of them if i can.
last race before the fifinator arrives!
raining when I woke up. met luke at the south valley trail head and we drove the the park. cleared a bit and warmed up before the race. plan was to just cruise and see how i felt. with the lack of running, no hard running or riding, and the altitude wasn't sure how i'd feel.
let the leaders go from the start including luke, J. Marshall Thomson (the dude who raced & got 2nd with rob krar at the Elk Mountains Grand Traverse, stevie kremer, and a handful of other dudes. some skinny guy in a bunch boston marathon gear went way off the front. so rad having a stacked field in a little (200 person) local race.
I was in about 20th on the first climb durning the first mile and then started working my way up. then it started to hail... and then rain. 2 miles in i caught stevie kremer and another guy. i could not get away from her on the climb she was just right there with me... and then ended up opening a gap on me!! climbing is tough up here so far. luckily i felt great on the flats and descents and was able to get away from her and the other dude.... but only had 30-60 second gap.
at the first out and back at about 6 miles in luke and thomson were leading with the boston marathon dude just behind. they had about 5 minutes on me at that point. i just kept rolling and feeling good. at the next out and back at 8.5 miles the sun was out and luke and thomson were still off the front but i was brining back the boston marathon dude and he looked like he wasn't having any fun at in the rain and mud... he probably shouldn't have worn road flats. he still had 2-3 minutes on me with 4.5 miles to go.... and he was really fast. kremer was still right there 1 min behind me!
i just kept doing what i was doing and letting it loose on the descents. i finally caught site of the boston marathon dude right near the end of the plymouth creek single track with about 2 miles to go. after that it was a bomber descent to the finish. the first mile was rocky, technical, washed out double track. Half way down that, in really technical spot I made the pass and took some chances. by the time i hit the final single track with a mile to go i couldnt seem him or anybody else coming for me.
so stoked to pull off a 3rd in my first race out here and especially since it's my longest run in about 3 months. super fun to do shorter races too. definitely going to do quite a bit more of them if i can.
last race before the fifinator arrives!
Friday May 8, 2015 #
Note
slept:8.0
another good one... woke up to more rain. I'm signed up for and thinking about charging a trail half at deer creek tomorrow. it's going to be a mudfest and I'm just going to jog.
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
easy spin on the trainer. rainy and cold when I woke up. love it but didn't want to just to an ez spin in it.
10 min ez
10x30" spin ups/30" ez
2min ez
10x1 min tempo/1 min ez
3min ez
10x30" spin ups/30" ez
5min ez
10 min ez
10x30" spin ups/30" ez
2min ez
10x1 min tempo/1 min ez
3min ez
10x30" spin ups/30" ez
5min ez
Thursday May 7, 2015 #
Note
slept:8.0
back to sleeping really well.... but not for long!
6 AM
Running 1:01:00 [3] 7.5 mi (8:08 / mi) +381ft 7:46 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog down the platte river. killer dirt path along the river. will be killer for long, flat runs. tired and sore this morning.
11 AM
Strength/Core 40:00 [3]
wu on bike & myrtl
2 x squat, good morning, DL. cleans, press #45
squat WU: 10 x #95, 8 x #115
5x
5 x DL #135
5 x pull ups
10 x push ups
30 x sit ups on ball
foam roller
2 x squat, good morning, DL. cleans, press #45
squat WU: 10 x #95, 8 x #115
5x
5 x DL #135
5 x pull ups
10 x push ups
30 x sit ups on ball
foam roller
Wednesday May 6, 2015 #
Note
slept:8.5
good sleep. up at 530am no alarm. already feeling sore from squats yesterday.
7 AM
Cycling-Commute (commute) 1:04:00 [3] 16.8 mi (15.8 mph) +951ft
first commute to work on CX bike. perfect hybrid tires. so awesome. got all the right gear so I'm dialed in and relatively lightweight. made one wrong turn but that's it. 90% bike path. NO CARS! Probably going to do this a couple of time a week... way more fun than driving.
12 PM
Running 37:37 [3] 5.2 mi (7:14 / mi) +232ft 6:56 / mi
shoes: Hoka Clifton #4 (ORG)
lunch run. a lot of paved paths around work that go all over the place. endless. pounding the pavement. getting in these lunch runs will be necessity once the fifinator arrives. feeling good.
C • Hoka 3
4 PM
Cycling-Commute 50:00 [3] 15.5 mi (18.6 mph) +643ft
hammered home to beat the rain. got a little wet in the first 10 minutes but then it held off until i got home. stoked on commuting. much more fun than driving and good use of time!
Tuesday May 5, 2015 #
6 AM
Running 1:02:00 [3] 7.4 mi (8:23 / mi) +972ft 7:27 / mi
shoes: Hoka Challenger #2 (Grn)
I thought i was going to wake up to rain but the roads were pretty dry. headed out to ken caryl with rubes. fun loop all over KC and south valley. a lot more to explore on the other side of SV. can't wait. solid run and the best i've felt since we've been here. stoked. rubes was ripping too. a bit muddy in spots but not bad.
ruby and i had a face off with a "health" coyote. definitely not the malnourished so cal coyote. i yelled at it a bunch of times but it would not budge. ruby and the coyote were staring each other down... and then it slowly started walking towards. we backed and went the other way... luckily it didn't follow. good times.... a lot of kitty tracks out there too!
ruby and i had a face off with a "health" coyote. definitely not the malnourished so cal coyote. i yelled at it a bunch of times but it would not budge. ruby and the coyote were staring each other down... and then it slowly started walking towards. we backed and went the other way... luckily it didn't follow. good times.... a lot of kitty tracks out there too!
11 AM
Strength/Core 40:00 [3]
wu on bike, dynamic stretching, lunge matrix
2 x squat, good morning, DL. cleans, press #45
squat warm up: 10 x #65, 8 x #95
5x
5 x squat #115
15 x kbs #35
20 x sit ups on ball
21-15-9
SDHP #40
box jump 24"
foam roller
2 x squat, good morning, DL. cleans, press #45
squat warm up: 10 x #65, 8 x #95
5x
5 x squat #115
15 x kbs #35
20 x sit ups on ball
21-15-9
SDHP #40
box jump 24"
foam roller
Monday May 4, 2015 #
Note
slept:7.0
up early to get some work done before doc appt. got a lot done on the house yesterday.... but a shit load more to do.
1 PM
Cycling-Road 1:22:00 [3] 23.5 mi (17.2 mph) +1024ft
mellow spin after getting a lot done around the house this morning. YARD WORK!
easy spin down around chatfield rez to roxborough. home up wadsworth. perfect recovery loop.
easy spin down around chatfield rez to roxborough. home up wadsworth. perfect recovery loop.
Sunday May 3, 2015 #
Note
slept:8.5
good sleep in the crib. deep sleep. relaxed and stoked.
8 AM
Cycling-MTB 3:28:00 [3] 44.3 mi (12.8 mph) +3990ft
such a killer ride... easily one of the top 5 mtb rides i've ever done. met up with cody and andrew 3 miles from the house and then down to waterton creek. hit that colorado trail and the awesomeness began. indian creek loop. such killer single track in the middle of the woods. we didn't see anybody. ripping descents. totally blew that last 45 minutes. altitude and keeping up with cody did me in... but so f'n fun.
Saturday May 2, 2015 #
Note
slept:7.5
feeling yesterday's run a bit. did some moving into our house yesterday. movers this morning and furniture delivery this afternoon. so stoked. house is perfect for us!
6 AM
Running 40:00 [3] 4.7 mi (8:31 / mi) +391ft 7:53 / mi
shoes: Hoka Challenger #2 (Grn)
quick run out at KC and South Valley with Ruby. tired.
Friday May 1, 2015 #
Note
slept:8.5
good sleep but up a lot. something i ate yesterday did not agree with me.
9 AM
Running 1:20:00 [3] 9.6 mi (8:20 / mi) +1760ft 7:06 / mi
shoes: Hoka Challenger #2 (Grn)
back at deer creek with luke. some of the same stuff i rode yesterday but also some of the killer "hiking only" trail. so much good. this will be my stomping grounds!