Training Log Archive: Grandpa JamesonIn the 31 days ending Jul 31, 2015:
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| 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 | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Jul 31, 2015 #
Note
slept:7.0
fi wasn't too stoked on sleeping last night. M was up with her 1-5 and then I got up with at 530.
skipped strength session yesterday and instead we went and had a beer at Locavore Beer Works. Another killer brewery 5 minutes from home. Really good IPA and Pale Ale.... and some more to try next time.
skipped strength session yesterday and instead we went and had a beer at Locavore Beer Works. Another killer brewery 5 minutes from home. Really good IPA and Pale Ale.... and some more to try next time.
7 AM
Cycling-Trainer 1:20:00 [3] 22.0 mi (16.5 mph)
torture trainer session with maggie. intervals longer than 5 minutes make me crack.
pyramid - 2 min recovery between each interval
15 min wu
2 min hard
5 min big gear
8 min tempo
10 min big gear
8 min temp
5 min big gear
2 min hard
cooldown.
pyramid - 2 min recovery between each interval
15 min wu
2 min hard
5 min big gear
8 min tempo
10 min big gear
8 min temp
5 min big gear
2 min hard
cooldown.
4 PM
Running 31:50 [3] 4.1 mi (7:46 / mi) +98ft 7:36 / mi
shoes: Hoka Stinson Lite
easy jog down at the platte river with maggie, fi, and ruby. getting used to pushing the BOB.
Thursday Jul 30, 2015 #
Note
slept:8.0
great sleep. woke up once when fi did and then right back to sleep. up with her a little after 5.
8 AM
Running 1:43:00 [3] 12.6 mi (8:10 / mi) +1548ft 7:19 / mi
shoes: Hoka Challenger #3 (Grn
medium long run through ken caryl, south valley, and a loop a deer creek. just cruising and running easy. pretty warm.
Wednesday Jul 29, 2015 #
Note
slept:7.5
Fi was a bit restless last night. tired waking up. only time to ride today is early so getting on it.
6 AM
Cycling-Road 1:57:00 [3] 34.2 mi (17.5 mph) +3120ft
more climb intervals out at deer creek. felt good this morning and the intervals flew by.
4 x 8 minute climbs
#1 - 4 min seated/4 min standing
#2 - alt 2 min seated/2 min standing
#3 - 4 min standing/4 min standingseated
#4 - alt 1 min seated/1 min standing
4 x 8 minute climbs
#1 - 4 min seated/4 min standing
#2 - alt 2 min seated/2 min standing
#3 - 4 min standing/4 min standingseated
#4 - alt 1 min seated/1 min standing
4 PM
Running 43:00 [3] 4.7 mi (9:09 / mi) +377ft 8:30 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog with maggie and pushing fi out at KC. were going to hit more of the trails but there were rougher than i though. plenty of smooth, mellow options out there.
Tuesday Jul 28, 2015 #
Note
slept:8.0
deep sleep. low back pretty tight this morning... not sure why.
7 AM
Running 1:15:00 [3] 9.1 mi (8:15 / mi) +932ft 7:31 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog out at KC & SV with the pup. Felt really good and like i want to run a lot longer. much cooler temps this morning so rubes was stoked.
4 PM
Strength/Core 20:00 [3]
solo sesh while Maggie was at yoga.
wu on treadmill
then did Shad's workout
21-15-9
kbs #35
burpees
.25 @ 15% & 3.5 uphill walk after each set
3 x 100 sit ups on ball
foam roller
wu on treadmill
then did Shad's workout
21-15-9
kbs #35
burpees
.25 @ 15% & 3.5 uphill walk after each set
3 x 100 sit ups on ball
foam roller
Running 10:00 [3] 1.2 mi (8:20 / mi) +60ft 7:57 / mi
shoes: Hoka Huaka #2 (grey)
easy jog warm up jog on treadmill
Hike 17:00 [3] 1.0 mi (17:00 / mi) +600ft 10:50 / mi
shoes: Hoka Huaka #2 (grey)
.25 warm up
then 3 x .25 15%/3.5 during workout
then 3 x .25 15%/3.5 during workout
Monday Jul 27, 2015 #
Note
slept:8.5
did nothing but lounge around and hang out with Maggie and Fi all day yesterday after run. good times.
a bit of restless sleep. legs are sore from yesterday... and last week. taking it easy today. one more solid week on tap and then I'm going to start dialing it back from Steamboat Stinger.
a bit of restless sleep. legs are sore from yesterday... and last week. taking it easy today. one more solid week on tap and then I'm going to start dialing it back from Steamboat Stinger.
8 AM
Running 1:20:00 [3] 9.0 mi (8:53 / mi) +316ft 8:36 / mi
easy jog with maggie and fi at waterton. pushing Fi. love it.
2 min walk/5 min jog on the way out.
1 min walk/ 6 min jog on the way back.
2 min walk/5 min jog on the way out.
1 min walk/ 6 min jog on the way back.
12 PM
Body Work (ART) 1 [3]
more ART. has my body feeling good. can't wait to go get a massage.
4 PM
Cycling-Trainer 50:00 [3] 15.0 mi (18.0 mph)
easy spin on the trainer with maggie. watched another episode of the good wife. we are totally addicted. already on season 5. full on binge watching.
Sunday Jul 26, 2015 #
Note
slept:8.0
good sleep... but up early with fi (5am).
6 AM
Running 3:42:00 [3] 24.2 mi (9:10 / mi) +3974ft 7:56 / mi
shoes: Hoka SpeedGoat (Blu)
long run. started at south valley and headed to deer creek. tough, steep running out there. did both loops and dropped down to refill at bathroom between. i thought there would be more climbing but still near 4k. felt pretty good all day and stayed on top of hydration and nutrition.
the speedgoats kind of chewed up my feet... so random. i never get blisters. not going to give up on these shoes. they are rad.
the speedgoats kind of chewed up my feet... so random. i never get blisters. not going to give up on these shoes. they are rad.
Saturday Jul 25, 2015 #
Note
slept:7.5
Hit Living the Dream brewery yesterday again. Good beers and cool place to hang out with fi and ruby. a lot of families and dogs.
on it early again.
on it early again.
6 AM
Cycling-Road 3:24:00 [3] 56.0 mi (16.5 mph) +5269ft
on it early. definitely my favorite loop from home. deer creek-high grade-city view. ok legs and just steady climbing.
4 PM
Running 40:00 [3] 4.4 mi (9:05 / mi) +180ft 8:45 / mi
shoes: Hoka Huaka #2 (grey)
easy jog with maggie and fi out waterton cyn. 4 min jog/1 min walk. doing maggie's thing. felt good... and good times with the fam.
Friday Jul 24, 2015 #
Note
slept:8.0
more good sleep.... helps that Fi only wakes up once at night these days.
7 AM
Cycling-Trainer 1:05:00 [3] 18.0 mi (16.6 mph)
trainer sesh with maggie
20 min warm up
w/ 6 x 30 second spin ups(100+rpms), 6 min big gear strength(50-60rpms)
MAIN SET:
3 x’s through
5 min tempo effort- This is your LT pace. An effort you would use for a 40K time trial. Pushing the pace bu not all out
3 min easy spin
2 min ALL OUT- You MUST be uncomfortable the entire time. Always thinking about pushing past the spot you think you can go
3 min easy spin
20 min warm up
w/ 6 x 30 second spin ups(100+rpms), 6 min big gear strength(50-60rpms)
MAIN SET:
3 x’s through
5 min tempo effort- This is your LT pace. An effort you would use for a 40K time trial. Pushing the pace bu not all out
3 min easy spin
2 min ALL OUT- You MUST be uncomfortable the entire time. Always thinking about pushing past the spot you think you can go
3 min easy spin
Thursday Jul 23, 2015 #
Note
slept:7.5
zombie sleep. fi woke up around 2:30 and back asleep by 3.
cutover last night but it was super quick. got home around 8pm.
cutover last night but it was super quick. got home around 8pm.
6 AM
Running 1:28:00 [3] 11.2 mi (7:51 / mi) +1385ft 7:02 / mi
shoes: Hoka Challenger #2 (Grn)
steady run out at KC & SV. Felt pretty good and it was effortless. legs feel like they are getting pretty strong.
11 AM
Strength/Core 25:00 [3]
recovery mobility session in work gym.
4 PM
Strength/Core 45:00 [3]
garage sesh with maggie
myrtl
lunge martix
6 x 30" ropes
5x
10 x goblet squat to one leg #35
10e x single arm kbs #20
10e x single leg DL #26
10 x push ups
10 x TRX rows
Farmers Carry (lap around the yard) 2 x #35
90" plank
myrtl
lunge martix
6 x 30" ropes
5x
10 x goblet squat to one leg #35
10e x single arm kbs #20
10e x single leg DL #26
10 x push ups
10 x TRX rows
Farmers Carry (lap around the yard) 2 x #35
90" plank
Wednesday Jul 22, 2015 #
Note
slept:7.0
it's going to be a long workday...
6 AM
Cycling-MTB 1:53:00 [3] 26.0 mi (13.8 mph) +2480ft
mtb out at KC, SV, and Hildebrand. Did some race pace/effort intervals. felt good to ride hard on the mtb. all the intervals we on loops or sections with climbing, descending, and some tech stuff.
4 PM
Running 34:00 [3] 4.0 mi (8:30 / mi) +193ft 8:08 / mi
shoes: Hoka Conquest
hot hood lap with maggie and fi. pushed fi in the bob. good times.
Tuesday Jul 21, 2015 #
Note
slept:8.0
got home from work yesterday and bagged any ideas of doing a strength workout. just wanted to relax so we hit Living the Dream brewery for a couple of beers. really good beers and place... less the 10 min away.
6 AM
Running 1:21:00 [3] 9.25 mi (8:45 / mi) +1198ft 7:48 / mi
shoes: Hoka SpeedGoat (Blu)
mellw morning jog with ruby at south valley and deer creek. felt really good and loose. combo of rest, ART, and good beer.
first run in speedgoats (free pair!). pretty rad. way better traction than any hokas i've run in so far. will be really good for tech trails.
first run in speedgoats (free pair!). pretty rad. way better traction than any hokas i've run in so far. will be really good for tech trails.
4 PM
Strength/Core 20:00 [3]
garage sesh with fi watching while maggie was at yoga.
warm up on tmill
5x
10 x kb thruster 2 x #20kb
10 x kbs #35
10e x walking lunge #20 kb overhead -single arm
10 x jumping rope slams
10e x step ups 20" 2 x #20kb
10 x SDHP #35
- .25 uphill walk/hike at 15%& 30 sit ups between rounds.
warm up on tmill
5x
10 x kb thruster 2 x #20kb
10 x kbs #35
10e x walking lunge #20 kb overhead -single arm
10 x jumping rope slams
10e x step ups 20" 2 x #20kb
10 x SDHP #35
- .25 uphill walk/hike at 15%& 30 sit ups between rounds.
Hike 22:00 [3] 1.5 mi (14:40 / mi) +1200ft 8:21 / mi
easy walking warm up getting to 15% incline
4 x .25 @ 15% incline between rounds. kept speeds 3.0-.3.6 to keep it a walk/hike. kinda fun.
4 x .25 @ 15% incline between rounds. kept speeds 3.0-.3.6 to keep it a walk/hike. kinda fun.
Monday Jul 20, 2015 #
Note
slept:9.0 (rest day)
slept in. needed it. the big weekend took it out of me. not sure what I'll get in today. busy.
3 PM
Body Work (ART) 1 [3]
ART tune up.
Sunday Jul 19, 2015 #
Note
slept:7.0
another early morning... Fi wanted to eat at 430. got up with her and running with Luke at 6. feel pretty rested though after a lazy saturday at home.
6 AM
Running 4:17:00 [3] 25.2 mi (10:12 / mi) +4113ft 8:50 / mi
shoes: Hoka Challenger #2 (Grn)
killer long run with look.
roxborough state park to indian creek. such a killer, tough loop and a lot of the course of the 50 miler i want to do in October. felt consistent all day energy wise. left glute was getting tight last 45 min. need to roll and stretch.
roxborough state park to indian creek. such a killer, tough loop and a lot of the course of the 50 miler i want to do in October. felt consistent all day energy wise. left glute was getting tight last 45 min. need to roll and stretch.
Saturday Jul 18, 2015 #
Note
slept:7.5
up early (5) to knock out a long ride.
6 AM
Cycling-MTB 3:49:00 [3] 40.6 mi (10.6 mph) +5387ft
parked at morrison and 470. climbed 5 mile to the LOB trail head. climbed LOB to the road and to the backside of mt falcon. shit legs from the start... kinda bonky on first climbed. started eating at 15 min in. climbed and descended mt falcon. rad technical descent (in places) and a TON of hikers. I was gonna flip and head back the same way but too many people... and my camel back buckle broke. headed over to green mtn instead... and glad I did. super fun, rippable trails to end the ride. ended up being a good day.
Friday Jul 17, 2015 #
Note
slept:8.0
good sleep. 10-6. pretty tired this morning. work has been nonstop getting ready for a big project to rollout.
7 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
Team Trainer Session
20 min warm up with 20 x 10 sec fast spin ups(110rpm), 20 seconds easy
MAIN SET:
9 x 2 minutes ALL OUT, Descending Rest Intervals as:
2 min ALL OUT
3 min rest
2 min ALL OUT
2 min rest
2 min ALL OUT
1 min rest
Back to repeat set : 2 more times
20 min warm up with 20 x 10 sec fast spin ups(110rpm), 20 seconds easy
MAIN SET:
9 x 2 minutes ALL OUT, Descending Rest Intervals as:
2 min ALL OUT
3 min rest
2 min ALL OUT
2 min rest
2 min ALL OUT
1 min rest
Back to repeat set : 2 more times
12 PM
Swimming 10:00 [3] 0.25 mi (40:02 / mi)
was gonna do an ez run this afternoon but my legs are trashed from yesterday. saving them for the weekend. quick 500 flop at neighborhood pool while hanging out with Maggie and FI. swimming at 5500 is pretty rough.
Thursday Jul 16, 2015 #
Note
slept:7.75
good sleep.
6 AM
Running 1:27:00 [3] 10.8 mi (8:03 / mi) +2098ft 6:48 / mi
killer run... out and back on the KC trails. Took the manor house climb to the top. fire road grind.
2.1 miles, 1216 ft of climbing and 11% avg grade. can't wait to go back and hammer it.
2.1 miles, 1216 ft of climbing and 11% avg grade. can't wait to go back and hammer it.
4 PM
Strength/Core 40:00 [3]
garage session with maggie. tired at start but rallied.
myrtl
lunge matrix
5x
10 x goblet squat #35
10e x single leg DL #26
5e x kb clean & press 326
10 x push ups
10 x TRX rows
10 x box jumps 24"
10 x rope slams
20 x sit ups on ball
foam roller & orb
myrtl
lunge matrix
5x
10 x goblet squat #35
10e x single leg DL #26
5e x kb clean & press 326
10 x push ups
10 x TRX rows
10 x box jumps 24"
10 x rope slams
20 x sit ups on ball
foam roller & orb
Wednesday Jul 15, 2015 #
Note
slept:7.0
booyah... Fi slept through the night. 10-5.
watched maggie race the Cherry Creek 2 mile swim last night. killer part. they also had an aquathlon (1 mile swim, 3 mile run). looked fun and brought back memories of doing all the TCSD aquathlons when i was training for xterra. may need to jump into one next summer.
watched maggie race the Cherry Creek 2 mile swim last night. killer part. they also had an aquathlon (1 mile swim, 3 mile run). looked fun and brought back memories of doing all the TCSD aquathlons when i was training for xterra. may need to jump into one next summer.
6 AM
Cycling-Road 1:52:00 [3] 32.1 mi (17.2 mph) +3094ft
first interval session in this block. last block was all aerobic big gear climbing and not I'm going to rev it up a bit.
6 x 4 minutes done as 3 x 2 x 4 min up deer creek with 2 min uphill recovery. odds seated, even standings. built the intensity throughout and it felt good. short hard intervals, but not all out. definitely feeling a jump in fitness and the recovery week last week did me good.
6 x 4 minutes done as 3 x 2 x 4 min up deer creek with 2 min uphill recovery. odds seated, even standings. built the intensity throughout and it felt good. short hard intervals, but not all out. definitely feeling a jump in fitness and the recovery week last week did me good.
3 PM
Running 30:30 [3] 4.0 mi (7:38 / mi) +194ft 7:17 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
mellow hood lap between meetings and a lot work. killing it today on all fronts.
Tuesday Jul 14, 2015 #
Note
slept:7.0
a bit of a tough night with Fi. up with her 1-2 and then M took over. let fi sleep too much 4-8. paid the price.
7 AM
Running 1:11:00 [3] 8.6 mi (8:15 / mi) +1034ft 7:25 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
later start than I wanted so it was a bit warm for ruby. a few places to jump in the water and cool off. mellow, fun loop out at south valley. felt good.
Monday Jul 13, 2015 #
Note
slept:7.0
this week is going to be busy....
6 AM
Cycling-Road 1:13:00 [3] 22.5 mi (18.5 mph) +738ft
easy out and back through chatfield state park. legs are back. recovery week did the trick.
3 PM
Body Work (ART) 1 [3]
got my hip worked on a bit. made appt last week when it was tight... non issue last couple of days but stoked i found this place. good people.
5 PM
Strength/Core 35:00 [3]
garage sesh with Maggie.
stretching on ball
myrtl
5 x 30" battle ropes
3x
20 x walking lunge #20 kb overhead
20 x kbs #35
20 x 20" step ups 2 x #20 kb
2e x TGU #20
Farmers Carry - Lap of the yard 2 x #35 kb
stretcing
stretching on ball
myrtl
5 x 30" battle ropes
3x
20 x walking lunge #20 kb overhead
20 x kbs #35
20 x 20" step ups 2 x #20 kb
2e x TGU #20
Farmers Carry - Lap of the yard 2 x #35 kb
stretcing
Sunday Jul 12, 2015 #
Note
slept:9.0
whoa... Big sleep. Latest I've slept (645) since fi was born. Feeling great!!
9 AM
Running 1:54:00 [3] 12.5 mi (9:07 / mi) +2267ft 7:47 / mi
shoes: Hoka Challenger #2 (Grn)
late start and mellow cruise at deer creek. felt really good to just take it easy. mellow week complete.
Saturday Jul 11, 2015 #
Note
slept:7.5
up early for a saturday.... fi wanted to party.
dinner at the new breckenridge brewery (just over 4 miles from home). Great food and beer with my girls.
dinner at the new breckenridge brewery (just over 4 miles from home). Great food and beer with my girls.
8 AM
Cycling-Road 2:48:00 [3] 50.0 mi (17.9 mph) +4790ft
mellow morning hanging out with the ladies and then out the door.
deer creek-high grade-city view
good legs today after warming up a bit. rode a few guys off my wheel the jumped on when i passed and didn't say a word.... just upped their effort and tried to hang. not gonna happen.
5:20 (52:02) pr up high grade (deer creek to high grade segment) and would have been more but did realize where segment ended and stopped before. moving time was 50:30. I'll sub 50 next time.
deer creek-high grade-city view
good legs today after warming up a bit. rode a few guys off my wheel the jumped on when i passed and didn't say a word.... just upped their effort and tried to hang. not gonna happen.
5:20 (52:02) pr up high grade (deer creek to high grade segment) and would have been more but did realize where segment ended and stopped before. moving time was 50:30. I'll sub 50 next time.
Friday Jul 10, 2015 #
Note
slept:8.25
first night of 8+ hours of sleep since Fi was born. Fi slept 9-330. hoping to keep this up.
7 AM
Running 1:10:00 [3] 7.1 mi (9:52 / mi) +1408ft 8:18 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
mellow miles with the pup. plymouth mtn loop at deer creek. rolled my ankle pretty good about midway. was fine by finish. hip ok.
Thursday Jul 9, 2015 #
Note
slept:7.5
latest i've slept in a while. fi slept 10-4... unreal!
7 AM
Cycling-Commute 57:00 [3] 15.3 mi (16.1 mph) +820ft
mellow commute into work. warm morning. legs are coming back.
1 PM
Strength/Core (mobility) 20:00 [3]
mobility session at lunch. a lot stretching and foam rolling.
4 PM
Cycling-Commute 51:00 [3] 15.1 mi (17.8 mph) +705ft
easy, warm spin home.
5 PM
Strength/Core 30:00 [3]
straight in a garage session with maggie
myrtl
5x
10 x goblet squat #35
10 x SDHP #35
10 x kbs #35
10 x push ups
10 x TRX row
30" ropes
30 x sit ups on ball
20 x back ext on ball
sweating buckets
myrtl
5x
10 x goblet squat #35
10 x SDHP #35
10 x kbs #35
10 x push ups
10 x TRX row
30" ropes
30 x sit ups on ball
20 x back ext on ball
sweating buckets
Wednesday Jul 8, 2015 #
Note
slept:7.5
good sleep... a bit broken 230-5. Fi is so loud when she sleeps! busy day on the work front and in the DC.
R hip is still tight/sore. Feels like hip flexor. no running until it feels ok. no reason to force anything. not sure when/where/how i tweaked it.
R hip is still tight/sore. Feels like hip flexor. no running until it feels ok. no reason to force anything. not sure when/where/how i tweaked it.
6 AM
Cycling-Road 1:05:00 [3] 19.1 mi (17.6 mph) +1365ft
mellow spin... and still tired legs. I think I pushed one week too long and am paying for this week. all good.
Tuesday Jul 7, 2015 #
Note
slept:7.5
good sleep. up without alarm.
6 AM
Cycling-Road 1:22:00 [3] 23.5 mi (17.2 mph) +1388ft
i think i timed the recovery week just in time. easy spin on dead legs. nice cool and drizzly morning.
Monday Jul 6, 2015 #
Note
slept:7.5
good call taking yesterday off. I was starving and tired all day. Got a lot done in the yard.
8 AM
Running 50:00 [3] 5.0 mi (10:00 / mi) +651ft 8:54 / mi
shoes: Hoka Challenger #2 (Grn)
i was gonna spin today but it's rainy... and stoked about it. nice break from the heat. ez jog in the rain and mud out at south valley with ruby.
left hip a bit tight and creaky. need to get on some foam rolling.
left hip a bit tight and creaky. need to get on some foam rolling.
4 PM
Strength/Core 40:00 [3]
garage sesh with M.
myrtl
lunge matrix & hip stretching
battle ropes 30" ea
2x
alt arm up and down
side to side
double arm slams
5x
10 x burpee box jumps 24"
15 x kbs #35
20 x battle rope 2 arm slam
30 x sit ups on ball
foam & rumble roller, lacrosse ball, and stretching
2 x 20e calf raises on box
2 x 30" squat holds
myrtl
lunge matrix & hip stretching
battle ropes 30" ea
2x
alt arm up and down
side to side
double arm slams
5x
10 x burpee box jumps 24"
15 x kbs #35
20 x battle rope 2 arm slam
30 x sit ups on ball
foam & rumble roller, lacrosse ball, and stretching
2 x 20e calf raises on box
2 x 30" squat holds
Sunday Jul 5, 2015 #
Note
slept:7.5 (rest day)
Solid sleep. Fi slept until 5 again. Up early to head Maggie's open water swim race.
Taking today off. Had a rest planned for tomorrow but I was pretty wrecked after yesterday's run. Solid block. Ready for an easy week.
Taking today off. Had a rest planned for tomorrow but I was pretty wrecked after yesterday's run. Solid block. Ready for an easy week.
Saturday Jul 4, 2015 #
Note
slept:7.0
Up with fi at 5... Coffee & first stage of tdf. Stoked.
9 AM
Running 3:19:00 [3] 24.2 mi (8:13 / mi) +2680ft 7:27 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
late start and paid for it.... maggie slept in and then no rush getting out. already hot in the canyon when i started.
waterton canyon-colorado trail-indian creek trail-indian creek campground and back. flattest long run i've done in a long, long time. fist and last 6 miles in waterton canyon are flat and totally runnable. refilled at the campground and rolled back. suffered the final 5 miles. out of water with 3+ miles to go. 90s, no shade... powered through.
need to take more water when i run this route next time... and start earlier.
waterton canyon-colorado trail-indian creek trail-indian creek campground and back. flattest long run i've done in a long, long time. fist and last 6 miles in waterton canyon are flat and totally runnable. refilled at the campground and rolled back. suffered the final 5 miles. out of water with 3+ miles to go. 90s, no shade... powered through.
need to take more water when i run this route next time... and start earlier.
Friday Jul 3, 2015 #
Note
slept:7.0
up and feeding fi 230-3. slept on couch 3-530.
6 AM
Cycling-Road 3:28:00 [3] 59.1 mi (17.0 mph) +5069ft
on it early to avoid day killing. a little sluggish for the first hour and then started to feel pretty good. headed north to morrison, up and over dino ridge, up to lookout mtn from the 40, descended to gate and then back up. good climbing legs. then hammered home... picking up burritos from rocky's on the way.
Thursday Jul 2, 2015 #
Note
slept:7.5
more good sleep. Fi sleeping really good blocks now and sleeping until 5. 9-1230, 1-5.
11 AM
Running 1:33:00 [3] 11.4 mi (8:09 / mi) +2054ft 6:58 / mi
shoes: Hoka Challenger #2 (Grn)
lunch run at deer creek. worked hard on two segments.
golden eagle out and back: 6:27 (21 seconds off of CR)
homesteader up: 7:27 CR
Feeling good.
golden eagle out and back: 6:27 (21 seconds off of CR)
homesteader up: 7:27 CR
Feeling good.
5 PM
Strength/Core 30:00 [3]
rallied for a quick garage sesh with maggie.
myrtl
3 rounds
5e x single leg kb goblet squat #35
5e x single arm kbs #35
5e x single leg DL 335
5e x single arm clean & press
10 x box jump 24"
2e x TGU #20
90" plank
cooldown: soccer with ruby and watering the plants.
=====
myrtl
3 rounds
5e x single leg kb goblet squat #35
5e x single arm kbs #35
5e x single leg DL 335
5e x single arm clean & press
10 x box jump 24"
2e x TGU #20
90" plank
cooldown: soccer with ruby and watering the plants.
=====
Wednesday Jul 1, 2015 #
Note
slept:7.5
good, broken sleep. fi was a bit restless.
6 AM
Cycling-Road 1:57:00 [3] 34.1 mi (17.5 mph) +3251ft
out the door a little later than planned. fiona slept until 530. fed her while maggie slept.
one long big gear/ring interval on the "deer creek to high grade" segment.
57:22
10.6 miles
2700ft
solid climbing and definitely grinding in sections. I am going to tempo this climb soon. and see how much faster i can go. I've done it 3 times now and today was a PR.
one long big gear/ring interval on the "deer creek to high grade" segment.
57:22
10.6 miles
2700ft
solid climbing and definitely grinding in sections. I am going to tempo this climb soon. and see how much faster i can go. I've done it 3 times now and today was a PR.
4 PM
Running 32:49 [3] 4.0 mi (8:12 / mi)
shoes: Hoka Clifton #4 (ORG)
easy jog with Maggie, Fi, and Ruby down at the river. mellow.