Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
8 AM
Cycling-Road 2:43:00 [3] 45.6 mi (16.8 mph) +2434ft
slept:9.0
mellow, relatively flat spin. kept it mellow today. tired for sure after yesterday's run.
Saturday Jul 30, 2016 #
Note
slept:8.5
up early... again.. and on saturday. local long run.
7 AM
Running 5:02:00 [3] 32.6 mi (9:16 / mi) +4603ft 8:10 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
maggies last long run before leadville and it was a tough one.
started and ended with 6 miles at waterton canyon. then onto the Indian creek trail and into roxborough state park. up to the indian creek campground via the long ringtail climb and then back onto the indian creek trail to waterton. hot. last 6 miles... all runnable... were super tough but got it done.
started and ended with 6 miles at waterton canyon. then onto the Indian creek trail and into roxborough state park. up to the indian creek campground via the long ringtail climb and then back onto the indian creek trail to waterton. hot. last 6 miles... all runnable... were super tough but got it done.
Friday Jul 29, 2016 #
Note
slept:8.5 weight:145.2lbs
easier getting up this morning.... at too many cookies yesterday... so this mornings ride should be solid.
not bad on the weight front after eating a ton the last few days including plenty of ice cream and cookies.
not bad on the weight front after eating a ton the last few days including plenty of ice cream and cookies.
6 AM
Cycling-Road 3:13:00 [3] 52.5 mi (16.3 mph) +4560ft
felt good this morning. just a steady effort the whole time.
rode through KC to morrison, to golden and then up lookout. flat route back home. oddly humid... sweating buckets climbing up lookout.
no cals before or during. pretty easy now.
rode through KC to morrison, to golden and then up lookout. flat route back home. oddly humid... sweating buckets climbing up lookout.
no cals before or during. pretty easy now.
Thursday Jul 28, 2016 #
Note
slept:8.5 weight:145lbs
up earlier than normal again.. for the 3rd day in a row. feeling it. getting it done around work and everything else we have going on.
6 AM
Running 1:31:00 [3] 11.0 mi (8:16 / mi) +2048ft 7:02 / mi
shoes: Hoka Challenger v2 (ORG)
very solid run this morning. wanted to get 6 x 3' hill reps and did them as the "man maker" workout on the green mtn fireroad climb.
2 x green mtn as: 3' hard run, 1' power hike, 3' hard run, 1' power hike, 3'hard run each climb.
fun to break up the climb this way and work on my running-hiking-running transitions.... and even with 1' hikes i got up green mtn segment in my second (10:20) and third (10:27) fastest times ever... and the second time up this time was faster. nuts. my PR is 9:43 and that was going for it. may need to try and break that in a few weeks.
2 x green mtn as: 3' hard run, 1' power hike, 3' hard run, 1' power hike, 3'hard run each climb.
fun to break up the climb this way and work on my running-hiking-running transitions.... and even with 1' hikes i got up green mtn segment in my second (10:20) and third (10:27) fastest times ever... and the second time up this time was faster. nuts. my PR is 9:43 and that was going for it. may need to try and break that in a few weeks.
3 PM
Hike 1:00:00 [3] 3.2 mi (18:45 / mi) +2236ft 11:17 / mi
solid hike on the treadmill... no mask. I want to get more out of these sessions and improve my hiking for the 100.... gotta get on maggie's level!!
10' wu
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
5' cd
10' wu
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
5' cd
4 PM
Strength/Core 30:00 [3]
quick one after hike
5 rounds
30" battle ropes
10x rope slams
2 x lunge matrix
10 x push ups
10 x kb SDHP #35
10 x weighted sit up #25
10 x toes to post
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x eccentric calf raises
5 rounds
30" battle ropes
10x rope slams
2 x lunge matrix
10 x push ups
10 x kb SDHP #35
10 x weighted sit up #25
10 x toes to post
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x eccentric calf raises
Wednesday Jul 27, 2016 #
Note
slept:8.5 weight:146lbs
crashed so hard last night and had super gnarly, weird dreams.
up early again. gotta ride before a full day of meetings and some onsite work.
up early again. gotta ride before a full day of meetings and some onsite work.
6 AM
Cycling-Road 2:04:00 [3] 34.2 mi (16.5 mph) +3028ft
early out and back on deer creek. felt ok. pretty windy up the climb so it was a solid effort.
5 PM
Running 34:00 [3] 4.2 mi (8:06 / mi) +46ft 8:01 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
standard wednesday family jog on the platte river path... and then burritos!
Tuesday Jul 26, 2016 #
Note
slept:8.5
great sleep... after eating a lot of ice cream.
6 AM
Running 1:22:00 [3] 10.3 mi (7:58 / mi) +1292ft 7:07 / mi
shoes: Hoka Clifton v2 (RWB)
early morning cruise around south valley. felt good... better than expected. just logging the miles.
1 PM
Strength/Core 1:00:00 [3]
Hatch Week 2
warm up:
5 rounds
barbell complex
sumo walk
Squat:
10 x #105
8 x #115
6 x #125
6 x #135
6 x #140
- 10 x kbs #35, 25 sit ups between rounds
Deadlift
10 x #135
8 x #145
6 x #155
6 x #165
6 x #175 -
- 5e x kb snatch #35, 10 back ext on ball between rounds
EMOM for 10'
2 x Curtis P #65
5 x box jumps 24"
warm up:
5 rounds
barbell complex
sumo walk
Squat:
10 x #105
8 x #115
6 x #125
6 x #135
6 x #140
- 10 x kbs #35, 25 sit ups between rounds
Deadlift
10 x #135
8 x #145
6 x #155
6 x #165
6 x #175 -
- 5e x kb snatch #35, 10 back ext on ball between rounds
EMOM for 10'
2 x Curtis P #65
5 x box jumps 24"
Monday Jul 25, 2016 #
Note
slept:8.75
good to be home and properly tired from an epic weekend. not too sore today which is a good sign.
back to the grind. no more days off of work until leadville.
back to the grind. no more days off of work until leadville.
1 PM
Cycling-Road 1:30:00 [3] 26.0 mi (17.3 mph) +768ft
worked all morning and didn't have much motivation to get out but knew i'd feel better after. legs are fine, not sore at all.... just overall body tired.