Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 7, 2016:
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Sunday Aug 7, 2016 #
Note
slept:8.5
good sleep and feeling good. ready to back it up today... and then dial it back a bit next week.
i need to back on the mask sessions.. unfortunately. i could tell a difference up in leadville yesterday after not doing them for a few weeks.
i need to back on the mask sessions.. unfortunately. i could tell a difference up in leadville yesterday after not doing them for a few weeks.
10 AM
Running 3:00:00 [3] 20.7 mi (8:42 / mi) +3485ft 7:30 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
late morning long run at deer creek. these later starts are tough but good practice for RRR and i got to hang with Fi and make waffles.
felt great today... kind of of outta nowhere. pretty happy with this run and where I'm at with just under 6 weeks to go. ready for some rest though.
felt great today... kind of of outta nowhere. pretty happy with this run and where I'm at with just under 6 weeks to go. ready for some rest though.
Saturday Aug 6, 2016 #
Note
slept:7.25
passed out on the couch last night after a long day. was tired and hungry all day. needed an easy day for sure.
up early. heading to leadville for some more course recon for maggie.
looking forward to sleeping in tomorrow.
up early. heading to leadville for some more course recon for maggie.
looking forward to sleeping in tomorrow.
8 AM
Running 3:00:00 [3] 18.5 mi (9:44 / mi) +2020ft 8:49 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
maggie's last longish run up in leadville. she wanted to see the turquoise lake section and up the climb to hagerman pass rd... she'll likely be in the dark both ways on these sections.... and it's pretty rocky.
got off the course a mile in! ended up running up to timberline lake which was rad... and worth the bonus miles.
mellow effort as she was told to do. awesome up there today. low 50s, on and off drizzle, and foggy. killer. felt good and just cruised and I barely feel like i ran today.
got off the course a mile in! ended up running up to timberline lake which was rad... and worth the bonus miles.
mellow effort as she was told to do. awesome up there today. low 50s, on and off drizzle, and foggy. killer. felt good and just cruised and I barely feel like i ran today.
Friday Aug 5, 2016 #
Note
slept:8.5 weight:147lbs
up with no alarm and feeling good. fire fighting on the work front... gonna be a busy day.
was gonna ride early but need to jump on some urgent work stuff. bring on the coffee.
6 weeks out from RRR. whoa.
was gonna ride early but need to jump on some urgent work stuff. bring on the coffee.
6 weeks out from RRR. whoa.
12 PM
Running 1:00:00 [3] 8.1 mi (7:24 / mi) +121ft 7:18 / mi
shoes: Hoka Clayton (Red)
long busy, stressful morning of work.... but in the clear now.
was drizzling a bit and didn't feel like riding in the rain or taking the time to ride. easy jog down on the river path. felt good to run flat. need to do this more in the next few weeks to get my turnover going.
mario sent me a pair of Claytons and i took them for a spin. way more cushioned than i expected. really like them.
was drizzling a bit and didn't feel like riding in the rain or taking the time to ride. easy jog down on the river path. felt good to run flat. need to do this more in the next few weeks to get my turnover going.
mario sent me a pair of Claytons and i took them for a spin. way more cushioned than i expected. really like them.
Thursday Aug 4, 2016 #
Note
slept:7.75 weight:145.2lbs
stayed up watching master chef... fell asleep wanting to get up and eat after everything on the show. not the best idea... then more gnarly dreams. deep sleep.
6 AM
Running 1:49:00 [3] 12.6 mi (8:39 / mi) +2854ft 7:07 / mi
shoes: Hoka Challenger v2 (ORG)
sun is coming up later and later each. noticeable.
headed out out ot KC for two repeats of the manor house the climb. the first time i ran every step and the second I power hiked the steep sections. felt pretty good.
headed out out ot KC for two repeats of the manor house the climb. the first time i ran every step and the second I power hiked the steep sections. felt pretty good.
3 PM
Strength/Core 45:00 [3]
warm up:
myrtl
5 rounds
sumo walk w/ band
2 x lunge matrix
10 x push ups
5 rounds
45" rope swings
10 x goblet squat to one leg #35
10 x kbs #35
5e x kb single leg DL #35
5e x kb ground to overhead #35
10 x hippity hops
20 x steps ups
10 x box jumps
30 x sit ups
myrtl
5 rounds
sumo walk w/ band
2 x lunge matrix
10 x push ups
5 rounds
45" rope swings
10 x goblet squat to one leg #35
10 x kbs #35
5e x kb single leg DL #35
5e x kb ground to overhead #35
10 x hippity hops
20 x steps ups
10 x box jumps
30 x sit ups
Hike 45:00 [3] 2.25 mi (20:00 / mi) +1700ft 11:39 / mi
alternating 12% and 15% every 5' @ 3.0
Wednesday Aug 3, 2016 #
Note
slept:9.25 weight:147lbs
sleeping so well right now... and a lot. need it.
11 AM
Cycling-Road 1:53:00 [3] 33.0 mi (17.5 mph) +2244ft
got out after a morning meetings and a lot of work. mentally drained and my legs are feeling the last couple of big weeks. just gotta push through this week before a down week. riding more for recovery until and aerobic volume from now until RRR any way.
easy, HOT spin through DC, SV, and KC.
easy, HOT spin through DC, SV, and KC.
5 PM
Running 35:00 [3] 4.3 mi (8:08 / mi) +207ft 7:47 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
easy hood jog after a long day of work and a late meeting. just cruised the hood path with the family. felt ok.
Tuesday Aug 2, 2016 #
Note
slept:8.25
up early for another session at GM.
6 AM
Running 1:35:00 [3] 11.3 mi (8:24 / mi) +2670ft 6:52 / mi
shoes: Hoka Challenger v2 (ORG)
another man maker session at green mountain. a little sluggish starting out but started to feel better before hill reps.
3 x Green Mtn Fireroad climb as:
3' run, 1' hike, 3' run, 1' hike, 3' run
tough for sure. the last two 3' climbs on the last time up the fireroad were a grind but stoked to get it done.
really consistent efforts.
Green mtn fireroad climb segment: 10:27, 10:29, 10:28
3 x Green Mtn Fireroad climb as:
3' run, 1' hike, 3' run, 1' hike, 3' run
tough for sure. the last two 3' climbs on the last time up the fireroad were a grind but stoked to get it done.
really consistent efforts.
Green mtn fireroad climb segment: 10:27, 10:29, 10:28
4 PM
Strength/Core 1:00:00 [3]
solid one... was tired and unmotivated going in but got it done.
warm up:
myrtl
3 rounds
barbell complex #45
sum walk
squat wu: 10 x #65, 10 x #95
hatch week 3
squat
8 x #115
8 x #125
6 x #140
6 x #150 - last one was hard
- 15 x kbs #35 & 25 situps between rounds
DL wuL 10 x #135
hatch week 3
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kneeling curl to press #20 & 15 toes to post between rds
EMOM for 10'
5 x power clean #85
5 x burpess
warm up:
myrtl
3 rounds
barbell complex #45
sum walk
squat wu: 10 x #65, 10 x #95
hatch week 3
squat
8 x #115
8 x #125
6 x #140
6 x #150 - last one was hard
- 15 x kbs #35 & 25 situps between rounds
DL wuL 10 x #135
hatch week 3
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kneeling curl to press #20 & 15 toes to post between rds
EMOM for 10'
5 x power clean #85
5 x burpess
Monday Aug 1, 2016 #
Note
slept:9.25
huge sleep... pretty all day yesterday. the long, hot run on saturday took it out of me. feeling good this morning. another easy day before charging another big week before a down week.
9 AM
Cycling-Road 1:57:00 [3] 34.2 mi (17.5 mph) +1365ft
mellow spin and finally did the whole platte river path, bear creek path, 470 path loop. a bit long than expected but good for easy recovery spins and will be good in the winter when it's cold. listened to podcasts and just cruised.
4 PM
Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +2148ft 11:55 / mi
solid hike on the treadmill watching youtube videos.
all at 3.0
varied 10' wu
20' @ 15%
5' @ 15%
20' @ 15%
5' @ 5%
want to get a weight vest
all at 3.0
varied 10' wu
20' @ 15%
5' @ 15%
20' @ 15%
5' @ 5%
want to get a weight vest