more great sleep. fun night downtown littleton with the family. jakes then ice cream.
was planning on running the dogs this morning but it's cold and snowing... being soft, drinking coffee, and watching cx worlds. trainer later.
12 PM
Running1:03:00 [3] 8.0 mi (7:52 / mi) +376ft7:32 / mi shoes: Nike WH4 (Fluoro)
went back and forth on whether to ride the trainer or not.... just wasn't feeling it so headed out for a jog with the pups. totally the right decision. time for some beers and the super bowl.
first part of long ride. we rolled out around 10 and that's the wind started howling. we were getting blow all over the road and maggie was a bit freaked.. tt bikes are not fun in that kind of wind so we headed for home. she got on the trainer and i hit the dirt.
11 AM
Cycling-Mixed Terrain2:59:24 [3] 39.6 mi (13.2 mph) +2490ft ahr:149 max:173
out to highlands ranch on the dirt... still a lot of wind but totally more manageable on the dirt and gravel and slate. only downside was a bit more mud than expected but just had fun with it.
deep sleep... felt like i was asleep for 10+ hours. no issues or pain from wisdom tooth getting yanked.
7 AM
Running1:02:18 [3] 7.63 mi (8:10 / mi) +307ft7:52 / mi
mellow jog with the pups. another solid hour. trying to move from about 20 miles a week to 30 for the next couple of months before racing begins.
12 PM
Cycling-Road1:59:19 [3] 34.0 mi (17.1 mph) +2455ft
deer creek - south valley - KC neighborhood loop. just cruising and nothing hard. colder today than it was supposed to be. only high 30s when i rolled out. ok legs.
was great all yesterday after getting wisdom tooth extracted. started to hurt around 7pm and by 8pm some of the worst pain i've ever experienced. caved and took some oxycodone but it took a long time to kick... thankfully it finally did. just a little sore this morning.
8 AM
Running35:47 [3] 4.46 mi (8:01 / mi) +246ft7:37 / mi
mellow dog jog
12 PM
Cycling-Mixed Terrain1:56:35 [3] 32.1 mi (16.5 mph) +1296ft ahr:146 max:184
lunch spinner. out and back through waterton canyon. good legs today and so rad out there on a weekday. only saw a handful of people. peaceful.
Running1:04:51 [3] 8.0 mi (8:06 / mi) +319ft7:49 / mi
mellow miles with the pups. down to the river and back. dogs got bum rushed in the neighborhood by a big ass dog... luckily i was able to scare it away... then on the way home had a sweet encounter with a big coyote. good start to the week!
3 PM
Hike10:00 [3] 0.5 mi (20:00 / mi) +270ft13:14 / mi
strength warm up
Strength/Core50:00 [3]
2 x barbell complex - 20 x step ups - 10 x push ups - sumo walk
squat
10 x #65
5 x #120
5 x #140
2 x 5 #150
- 20 x sit ups between sets
deadlift
10 x #95
5 x #160
5 x #185
2 x 5 #200
- 20 x sit ups between sets
5x
10 x kbs #35
10 x box jump 24"
10 x push ups
10 x weigthed sit ups #25
10 x toes to post
10 x face down back ext
1' plank