Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 19, 2015:
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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