Training Log Archive: Grandpa JamesonIn the 7 days ending May 28, 2017:
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Sunday May 28, 2017 #
Note
slept:8.0
good sleep... but up again. getting in ride and then maggie and i are going to rockies vs cardinals game... so stoked.
fun night at homegrown with maggie. pizza + 3 x super power ipa so I should have great legs today.
fun night at homegrown with maggie. pizza + 3 x super power ipa so I should have great legs today.
6 AM
Cycling-Road 4:04:00 [3] 68.8 mi (16.9 mph) +6050ft
ahr:144 max:167
another solid day on the bike. definitely better than yesterday. still getting used to getting out early... takes a while to get the legs going. consistent effort and energy beginning to end.
ap: 197
np: 226
mp: 537
2880 kJ
ap: 197
np: 226
mp: 537
2880 kJ
Saturday May 27, 2017 #
Note
slept:7.5
damn... i could have sleeping. have to get on it early the next few days. beat that weather today, baseball game tomorrow, and just get off the roads early on the holiday.
6 AM
Cycling-MTB 2:45:26 [3] 34.2 mi (12.4 mph) +3081ft
ahr:130 max:151
mellow mtb ride on the local trails. properly tired today and the early start didn't help. Legs weren't too bad but kept the mellow effort. no food before or during... so was grinding by the end. plan was for a more mellow day after the last two harder days.... keeping it rolling.
2 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
strength session while fi napped and the thunderstorms rolled through...
2 x barbell complex + push ups + sumo walk
squat 10x #65, 10 x #95
3x
10 x squat #115
5e x kb single leg DL #35
10 x kb sdhp #35
10 x kbs #35
5 x scotty bob #20
10 x box jump
10 x curl to press #20
10 x shrug #70
10 x weighted sit up #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises
2 x barbell complex + push ups + sumo walk
squat 10x #65, 10 x #95
3x
10 x squat #115
5e x kb single leg DL #35
10 x kb sdhp #35
10 x kbs #35
5 x scotty bob #20
10 x box jump
10 x curl to press #20
10 x shrug #70
10 x weighted sit up #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises
Friday May 26, 2017 #
Note
slept:9.0
great sleep! more miles today... after Maggie's long run and while Fi naps.
10 AM
Cycling-Road 3:52:00 [3] 70.8 mi (18.3 mph) +6076ft
solid morning on the bike and just logging miles. changed up my route a bit due to some gnarly thunderstorms. luckily I weaved my way through them all and just got rained on a bit... just some we roads to deal with. really good legs. probably the breakfast burrito and mocha i had before.
ap: 202
np: 230
mp: 857
2821 kJ
ap: 202
np: 230
mp: 857
2821 kJ
Thursday May 25, 2017 #
Note
slept:8.0
good sleep. switching things around with weather on the way for the weekend. heading out to buffalo creek today.... stoked. 5 days of no work... hopefully.
10 AM
Cycling-MTB 3:59:17 [3] 41.4 mi (10.4 mph) +4475ft
ahr:153 max:175
awesome day out at buffalo creek riding the main loop of the bailey hundo course. some of the best trails i've ever ridden... any where. going to be are super hard race out there... especially if it's hot.
Wednesday May 24, 2017 #
Note
slept:7.5
tough time getting to sleep after evening race... as expected.
12 PM
Cycling-Road 1:44:53 [3] 32.2 mi (18.4 mph) +2011ft
awesome lunch spin...85 and sunny! just going by feel and good legs. stoked to get this 5 day weekend started!!
ap: 194
np: 225
mp: 494
1223 kJ
ap: 194
np: 225
mp: 494
1223 kJ
4 PM
Running 34:42 [3] 4.1 mi (8:28 / mi) +39ft 8:23 / mi
shoes: Hoka Clayton (Red)
mellow family jog. warm & windy.
Tuesday May 23, 2017 #
Note
slept:8.0
good sleep. busy day.... easy spin this morning, rattler mtb race tonight at bear creek.
6 AM
Cycling-Road 1:33:00 [3] 26.9 mi (17.4 mph) +1407ft
cold, early rollout. riding at 540 and it was only 35 degrees... c'mon summer! never really warmed up and legs felt like crap.
ap: 175
np: 201
mp: 441
974 kJ
ap: 175
np: 201
mp: 441
974 kJ
5 PM
Cycling-MTB 41:28 [3] 7.3 mi (10.6 mph) +531ft
mellow warm up before race. more people than i expected. awesome.
6 PM
Cycling-MTB race (RACE!) 47:20 [3] 13.6 mi (17.2 mph) +1001ft
ahr:176 max:191
fun, super hard race. 3 laps.
got a decent start on the uphill start. 8th wheel as we hit the single track and just sat it to get my shit together after maxxing out.
halfway through lap 1 group was down to 6 and i was happily sitting 6th wheel... which was a mistake. we hit the longest, steepest climb on the course 5' from the start/finish and the 4th place guy got gapped by the top 3 and there was no where for me to go but sit in and finish the climb. game over.
there was a good 30" game between 1-3 and 4-6 (me) at the end of lap 1. I attacked the other 2 guys at the start of lap 2 and got away but couldn't bring back the lead pack of 3. I got as close as probably 15" but just couldn't get to them. rode solo for the rest of lap 2 and 3 and finished 4th. good times.
got a decent start on the uphill start. 8th wheel as we hit the single track and just sat it to get my shit together after maxxing out.
halfway through lap 1 group was down to 6 and i was happily sitting 6th wheel... which was a mistake. we hit the longest, steepest climb on the course 5' from the start/finish and the 4th place guy got gapped by the top 3 and there was no where for me to go but sit in and finish the climb. game over.
there was a good 30" game between 1-3 and 4-6 (me) at the end of lap 1. I attacked the other 2 guys at the start of lap 2 and got away but couldn't bring back the lead pack of 3. I got as close as probably 15" but just couldn't get to them. rode solo for the rest of lap 2 and 3 and finished 4th. good times.
Monday May 22, 2017 #
Note
slept:9.0
finally a big night of sleep... i was going to get up at 5 to ride but just kept sleeping...
another big week on tap and 2 more before taper time.
another big week on tap and 2 more before taper time.
7 AM
Cycling-Road 1:28:21 [3] 25.8 mi (17.5 mph) +843ft
super mellow spin through chatfield state park and back. killer morning. met/rode with a dude named scott on the way back. good chatting.
ap: 161
np: 179
mp: 393
852 kJ
ap: 161
np: 179
mp: 393
852 kJ
1 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
2 x barbell complex + push ups + sumo walk
DL warm up: 10 x #95, 10 x #115
3x
10 x DL #135
10 x kb thrusters 2 x #20 kb
10 x kbs #35
10 x shrugs #70
20 x step ups
10 x db curls #20
10 x push ups
10e x kneeling keg lift #35
20 x reverse leg curl
20e x calf raises
50 x sit ups
DL warm up: 10 x #95, 10 x #115
3x
10 x DL #135
10 x kb thrusters 2 x #20 kb
10 x kbs #35
10 x shrugs #70
20 x step ups
10 x db curls #20
10 x push ups
10e x kneeling keg lift #35
20 x reverse leg curl
20e x calf raises
50 x sit ups