Training Log Archive: Grandpa JamesonIn the 31 days ending Aug 31, 2015:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||
Monday Aug 31, 2015 #
Note
slept:8.5
fun afternoon at the chatfield gravel pond (good sized lake) with the Jay's. SUP and just hanging out in the water. good times.
good, deep sleep. I was smashed by 5pm last night but rallied through more work. up early with Fi and to get to work.
legs feel pretty good after biggest running week (67.5 miles) I've put in in quite some time.
good, deep sleep. I was smashed by 5pm last night but rallied through more work. up early with Fi and to get to work.
legs feel pretty good after biggest running week (67.5 miles) I've put in in quite some time.
8 AM
Strength/Core (Peak Bagger) 1:00:00 [3]
garage sesh with maggie.
myrtl
SESSION 4
Obj: Uphill Hiking Ability, Core, (60min)
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
(1) 4 Rounds
4 min Stepups, Threshold Pace
2 min Stepups, Easy Pace
(2) 4 Rounds
10x Ankles to Bar
45 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell
(15/25#)
10x 1-Leg Glute Bridge
myrtl
SESSION 4
Obj: Uphill Hiking Ability, Core, (60min)
Warm up:
5 min Stepup @ 25#, moderate pace
Training:
(1) 4 Rounds
4 min Stepups, Threshold Pace
2 min Stepups, Easy Pace
(2) 4 Rounds
10x Ankles to Bar
45 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell
(15/25#)
10x 1-Leg Glute Bridge
Sunday Aug 30, 2015 #
Note
slept:7.5
got home from running yesterday at 11. worked from 12-5 and then 8-930. putting out fires... and back at it now 530am after getting up with Fi.
don't too feel too bad after the effort yesterday.
don't too feel too bad after the effort yesterday.
8 AM
Running 1:05:00 [3] 8.3 mi (7:50 / mi) +229ft 7:38 / mi
shoes: Hoka Clifton #4 (Grey)
easy cruise with the family down on the platte river path. tired legs but felt ok.
Saturday Aug 29, 2015 #
Note
slept:8.0
up early to get out the door to run and get some work done. going to be working all weekend... sweet!
7 AM
Running 3:42:00 [3] 24.5 mi (9:04 / mi) +4133ft 7:49 / mi
shoes: Hoka Challenger #3 (Grn
killer run. out and back from mt falcon to the base of lair of the bear. just cruising. never tried to push pace. just aerobic miles and time on my feet. last 3 miles with 1500 ft of descending were crushing my quads!
Friday Aug 28, 2015 #
Note
slept:8.0
so stoked it's friday... been busy on the work front.
8 AM
Running 1:06:00 [3] 9.0 mi (7:20 / mi) +278ft 7:08 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
a bit of later start after getting a bunch of work stuff taken care of this morning. ran with Fi and maggie at waterton cyn. Maggie headed of solo for her long run and i cruised with Fi. Definitely PR pace pushing the fifinator. felt good... even with some soreness still in legs from mon & weds.
saw a couple of bears. one big one up in a tree. so rad. stopped for 15 minutes just to watch. incredible animals.
saw a couple of bears. one big one up in a tree. so rad. stopped for 15 minutes just to watch. incredible animals.
Thursday Aug 27, 2015 #
Note
slept:7.5
broken sleep and up early with Fi. sore from strength workout yesterday.... been a while.
Cycling-Road 1:40:00 [3] 29.0 mi (17.4 mph) +1913ft
mellow spin and felt better throughout. deer creek, KC, 470 bike path.
4 PM
Strength/Core (Peak Bagger) 45:00 [3]
SESSION 3
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
30x TGU @ #20
Training:
(1) 5 Rounds
10 x TRX Pull ups
10 x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
20x Seated Russian Twists @ 15/25# dumbbell
20x swiss ball knee raise/pike
25x Glute Leg Lift
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
30x TGU @ #20
Training:
(1) 5 Rounds
10 x TRX Pull ups
10 x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
20x Seated Russian Twists @ 15/25# dumbbell
20x swiss ball knee raise/pike
25x Glute Leg Lift
Wednesday Aug 26, 2015 #
Note
slept:8.0
up early to get on it. legs already feeling last couple of days.
6 AM
Strength/Core (Peak Bagger) 50:00 [3]
SESSION 2
Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day
Warm up: 10 min uphill walk
3 Rounds
5x Walking Lunge holding dumbbells (15/25#) 2 x #20 kb
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 10 Rounds
Mini Leg Blaster (10 x air squat, 5e x lunge, 5e jumping lunge, 5 x jump squat)
30 Seconds Rest
(2) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(3) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day
Warm up: 10 min uphill walk
3 Rounds
5x Walking Lunge holding dumbbells (15/25#) 2 x #20 kb
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 10 Rounds
Mini Leg Blaster (10 x air squat, 5e x lunge, 5e jumping lunge, 5 x jump squat)
30 Seconds Rest
(2) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(3) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
12 PM
Running 1:30:00 [3] 10.0 mi (9:00 / mi) +1793ft 7:42 / mi
shoes: Hoka SpeedGoat (Blu)
lunch run at deer creek. going to slowly build these wednesday runs. super hot and sunny out there on the exposed areas of trail (mid 90's). only took 13oz of water in simple hydration bottle... was melting the last few miles. otherwise good run.
the size 9 speedgoats don't work for me. third run in them and bad hot spots every time. on the arches of both feet and small toes. i want to try a 9.5 because the midsole and tread the best of any hoka i've worn.
the size 9 speedgoats don't work for me. third run in them and bad hot spots every time. on the arches of both feet and small toes. i want to try a 9.5 because the midsole and tread the best of any hoka i've worn.
Tuesday Aug 25, 2015 #
Note
slept:8.25
sleeping well these days. back to being super busy at work but all good.
7 AM
Running 1:07:00 [3] 8.3 mi (8:04 / mi) +995ft 7:15 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
mellow cruise with ruby out at south valley. nice cool morning and legs were solid... surprised after all the step ups yesterday.
5 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session with maggie... fi slept the whole time.
15 min warm up
5 x 5 min big gear intervals, 2 min recovery
- alt standing/seated every 1" during intervals.
cooldown to an hour
15 min warm up
5 x 5 min big gear intervals, 2 min recovery
- alt standing/seated every 1" during intervals.
cooldown to an hour
Monday Aug 24, 2015 #
Note
slept:9.0
more great sleep and another solid nap yesterday.... grandpa mode in full effect. feel great, rested. starting the mountain athlete program today. time to get strong again!
7 AM
Running 26:51 [3] 3.1 mi (8:40 / mi) +578ft 7:22 / mi
shoes: Nike Pegasus 31 (Blue)
10 min walking warm up. from 6% incling to 15 increasing every 2 min
run portion of Mountain Athlete Peak Bagger Session #1
5 x 800 @ threshold pace
2% incline @ 9.0 speed (6:40 pace)
- with incline it's equivalent to 6:28 pace
felt pretty good. will be good for turnover.
run portion of Mountain Athlete Peak Bagger Session #1
5 x 800 @ threshold pace
2% incline @ 9.0 speed (6:40 pace)
- with incline it's equivalent to 6:28 pace
felt pretty good. will be good for turnover.
Strength/Core (Peak Bagger) 1:00:00 [3]
Mountain Athlete Peak Bagger Session #1
- modifying program to meet my needs. spreading 5 weekly sessions over 2 weeks. All step ups will be body weight instead of with 25lb pack.
treadmill WU & myrtl
Obj: Uphill Hiking Ability, Stamina, (90 min)
Training:
(1) 5 Rounds
200x Step ups
Run 800m, Threshold Pace
in the garage with Fi while maggie was at the pool. took longer than expected. awesome workout.
- modifying program to meet my needs. spreading 5 weekly sessions over 2 weeks. All step ups will be body weight instead of with 25lb pack.
treadmill WU & myrtl
Obj: Uphill Hiking Ability, Stamina, (90 min)
Training:
(1) 5 Rounds
200x Step ups
Run 800m, Threshold Pace
in the garage with Fi while maggie was at the pool. took longer than expected. awesome workout.
12 PM
Running 33:00 [3] 4.1 mi (8:03 / mi) +251ft 7:36 / mi
shoes: Hoka Stinson Lite
easy lunch jog with Maggie, Fi, and Ruby. felt good.
Sunday Aug 23, 2015 #
Note
slept:9.5
great sleep... and much needed. Also took a 90 min nap yesterday afternoon.
7 AM
Running 1:01:00 [3] 8.2 mi (7:26 / mi) +164ft 7:18 / mi
shoes: Hoka Clifton #4 (Grey)
so good to be home. nice and cool (low 50's) down on the platte river. mellow jog with maggie, fi, and ruby. awesome. felt better running back up at 5500 ft than at sea level. weird. finally back to feeling good. super mellow week and ready to get back at it.
Saturday Aug 22, 2015 #
Note
slept:6.0 (rest day)
late night and early flight. Stoked to be back home! Been super tired all week so not forcing anything today.
Friday Aug 21, 2015 #
Note
slept:8.0
deep sleep. Busy few days of work are over. Time to enjoy a day in SoCal before heading home tomorrow. Can't wait to get home!
7 AM
Running 1:07:00 [3] 8.1 mi (8:16 / mi) +272ft 8:01 / mi
shoes: Hoka Clifton #4 (Grey)
Another easy cruise on the coast... Boring. Legs still tired.
Thursday Aug 20, 2015 #
Note
slept:4.5
gnarly day of work. bit cutover last night that went longer than expected. didn't get home until just before 2am.... and back it. hoping to get out early and enjoy some time in socal.
4 PM
Running 49:00 [3] 6.1 mi (8:02 / mi) +203ft 7:47 / mi
shoes: Hoka Clifton #4 (Grey)
Super easy jog on the coast with Maggie and Fi. Tired.
Wednesday Aug 19, 2015 #
Note
slept:7.5
dinner at PPH. Societe Pupil and Enjoy by on draft... so damn good.
staying at kurts. no AC, hot and humid. kind of shit sleep.
staying at kurts. no AC, hot and humid. kind of shit sleep.
7 AM
Running 40:00 [3] 5.0 mi (8:00 / mi) +195ft 7:43 / mi
shoes: Hoka Clifton #4 (Grey)
easy cruise on the coast with maggie and Fi. so much oxygen!
Tuesday Aug 18, 2015 #
Note
slept:7.0 (rest day)
good sleep. up early to travel to San Diego. good times and a lot of work ahead.
Monday Aug 17, 2015 #
Note
slept:9.0
tired and sore. busy day. unpacking and packing for a trip to socal for the week. perfect time for some rest and easy running with maggie and fi on the coast.
8 AM
Cycling-Road 1:11:00 [3] 20.7 mi (17.5 mph) +699ft
super mellow spin. only chance i'll have to ride this week and wanted to flush the legs.
Sunday Aug 16, 2015 #
7 AM
Running 3:36:00 [3] 26.4 mi (8:11 / mi) +3494ft 7:16 / mi
shoes: Hoka Challenger #3 (Grn
i did a little 5~ min jog up the first climb before the race and knew it was going to be a tough day. legs weren't sore just super tired. lack of bike miles in training came back to bite me. the 50 mile mtb race took a lot out of the sticks.
i got right at the front at the start and just decided to fake it and try to get my legs to wake up. I led up the first climb and about .5 mile in two guys came around me but both were standalone runners. the 4.5 mile climb was a grind. I yo-yo'd with a guy and we were 3/4th. I eventually got away from him but was caught by another guy at the top.
Since i had no climbing legs i decided to let it rip on the 5 mile epic single track descent. By the time i got to the aid station at the bottom i was in 2nd place. the next section was a 2 mile false flat fire road and i had nothing. i couldn't get my legs to turnover. I was caught by two guys before we hit the single track climb.
I started the climb in 4th place and still didn't have any climbing legs. I was able to run every step of 7 mile climb but didn't have any additional gears to try to bring people back. I was taking a gel every ~30 minutes trying to not get too low on sugar since i was already starting the day in hole.
I got passed by one more guy on the climb while i was in the bushes and he was moving. At the top of the climb i was still sitting in 5th. The final 8 miles were a grind and I was running on fumes. Taking in calories seemed to have no affect. at mile ~21 i got passed by the guy i was battling with on the first climb of the day. he was moving well.
I just tried to keep moving but was definitely ready to be done. I just kept the effort steady and ended up catching back up to 5th place and making the pass about a mile from the finish. I pushed as hard as i could at that point and finished in 5ht place overall in 3:36.
i can't really describe how hard it was. the first mile felt like the 25th mile of a 50k and the last 10 felt like the end of a 50 miler. the weekend kicked my ass.
ended up 4th overall in king sting. First place was 33 minutes up on me at the end of it all. If i wouldn't have gotten the flats it could have been a different story. I'll be back for sure. such a rad event.
i got right at the front at the start and just decided to fake it and try to get my legs to wake up. I led up the first climb and about .5 mile in two guys came around me but both were standalone runners. the 4.5 mile climb was a grind. I yo-yo'd with a guy and we were 3/4th. I eventually got away from him but was caught by another guy at the top.
Since i had no climbing legs i decided to let it rip on the 5 mile epic single track descent. By the time i got to the aid station at the bottom i was in 2nd place. the next section was a 2 mile false flat fire road and i had nothing. i couldn't get my legs to turnover. I was caught by two guys before we hit the single track climb.
I started the climb in 4th place and still didn't have any climbing legs. I was able to run every step of 7 mile climb but didn't have any additional gears to try to bring people back. I was taking a gel every ~30 minutes trying to not get too low on sugar since i was already starting the day in hole.
I got passed by one more guy on the climb while i was in the bushes and he was moving. At the top of the climb i was still sitting in 5th. The final 8 miles were a grind and I was running on fumes. Taking in calories seemed to have no affect. at mile ~21 i got passed by the guy i was battling with on the first climb of the day. he was moving well.
I just tried to keep moving but was definitely ready to be done. I just kept the effort steady and ended up catching back up to 5th place and making the pass about a mile from the finish. I pushed as hard as i could at that point and finished in 5ht place overall in 3:36.
i can't really describe how hard it was. the first mile felt like the 25th mile of a 50k and the last 10 felt like the end of a 50 miler. the weekend kicked my ass.
ended up 4th overall in king sting. First place was 33 minutes up on me at the end of it all. If i wouldn't have gotten the flats it could have been a different story. I'll be back for sure. such a rad event.
Saturday Aug 15, 2015 #
Event: Steamboat Stinger
Note
slept:8.0
fantastic sleep. long day yesterday. 3 hour drive to get here, pre-ride, and just all the gear for Fi and for racing. need to get a uhaul!
feeling rested and ready to race. today is going to be hard day in the saddle.
feeling rested and ready to race. today is going to be hard day in the saddle.
7 AM
Cycling-MTB (warm up) 27:33 [3] 5.4 mi (11.8 mph) +243ft
easy spin from the condo down to the race
8 AM
Cycling-MTB (race) 5:37:00 [3] 52.9 mi (9.4 mph) +7024ft
good legs and bad luck. I was riding strong on pace for a 2:20 and then got a my first flat around 17 miles. All the air burped out of my rear tire. took me a bit. First time changing a flat on my scalpel with the through axle. put a tube in and got back on it. rode a bit more cautious on the descent not trying to pinch flat.
finish the first lap right at 2:30 and knew i could ride another 2:30 if i didn't get a flat and hit 5 hours. got fresh bottle from maggie and hit it.
after the hard 4 mile climb i started the fun descent down the backside. around 32 miles miles i got another rear flat and didn't have another tube. after a few minutes i bummed a tube off a guy but the valve stem was too short. then two more guys offered tubes but both valve stems were too short. didn't realize my ENVE rims were that much deeper. rookie mistake to only have one tube.
i thought my day was done. I started hiking the mile+ back up to the aid station and ran into an old guy just out riding. He had a pump and VALVE EXTENDER!! Got my tired inflated and got back on it. New goal: just finish! Came in at 5:37 with 40 minutes of down time due to flats!
not the day i wanted but stoked to finish.
finish the first lap right at 2:30 and knew i could ride another 2:30 if i didn't get a flat and hit 5 hours. got fresh bottle from maggie and hit it.
after the hard 4 mile climb i started the fun descent down the backside. around 32 miles miles i got another rear flat and didn't have another tube. after a few minutes i bummed a tube off a guy but the valve stem was too short. then two more guys offered tubes but both valve stems were too short. didn't realize my ENVE rims were that much deeper. rookie mistake to only have one tube.
i thought my day was done. I started hiking the mile+ back up to the aid station and ran into an old guy just out riding. He had a pump and VALVE EXTENDER!! Got my tired inflated and got back on it. New goal: just finish! Came in at 5:37 with 40 minutes of down time due to flats!
not the day i wanted but stoked to finish.
Friday Aug 14, 2015 #
Note
slept:7.75
was hoping to get a bit of extra sleep but fi wanted to party. heading to steamboat today.
12 PM
Cycling-MTB 1:16:00 [3] 12.2 mi (9.6 mph) +1916ft
quick pre-ride on the lower loop of the course. so sick. 99% sick single track. racing is going to be fun and super hard.
Thursday Aug 13, 2015 #
Note
slept:8.0
good sleep after late night of work and going to be back at it today. can't wait to get out of town this weekend and away from work for a bit... my brain is melting.
6 AM
Running 58:00 [3] 7.2 mi (8:03 / mi) +733ft 7:21 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
mellow cruise through KC and back with ruby. legs ok at start and then started to feel really good the second half.
Wednesday Aug 12, 2015 #
Note
slept:7.5
good sleep. busy on the work front. Looking forward to getting out of town for the weekend.
12 PM
Cycling-Road 1:24:00 [3] 24.0 mi (17.1 mph) +1509ft
mellow lunch spin. ok legs. just keeping the body moving.
Tuesday Aug 11, 2015 #
Note
slept:8.0
another 9-5 night of sleep for fi... and us! up to feed her at 5 and get to work.
7 AM
Running 1:05:00 [3] 7.8 mi (8:20 / mi) +870ft 7:32 / mi
shoes: Hoka Challenger #2 (Grn)
easy jog out at KC & SV with rubes. cool temps and a lot of deer... ruby thinks she can take one down.
legs felt great!!
legs felt great!!
1 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
last little bit of work on the trainer with maggie. just opening up the legs. mega sweat sesh.
15 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
10 min cooldown
15 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
10 min cooldown
Monday Aug 10, 2015 #
Note
slept:8.5
race week. feeling good after dropping 5+ hours last week from the previous week. looking forward to letting it rip on the weekend and seeing what happens.
12 PM
Cycling-Road 1:23:00 [3] 25.4 mi (18.4 mph) +837ft
mellow spin. out and back through chatfield state park. good legs.
4 PM
Running 34:00 [3] 4.3 mi (7:54 / mi) +250ft 7:30 / mi
shoes: Hoka Stinson Lite
easy hood jog with Fi. just getting outside and enjoying the post thunderstorm cool air.
Sunday Aug 9, 2015 #
Note
slept:8.5
good sleep. gnarly thunderstorm last night.
8 AM
Running 1:12:00 [3] 9.2 mi (7:50 / mi) +208ft 7:40 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
killer cruise on the river with the wolfpack. totally used to pushing Fi in the BOB and so rad to all get out there together. perfect temps... warm by the end.
Saturday Aug 8, 2015 #
Note
slept:9.0
such good sleep. Fi got her shots yesterday it did awesome. Checked out Grist brewing for the first time yesterday afternoon. Another killer one and less then 10 minutes from home. Their Citra pale ale may be best beer I've had in Colorado yet.
Fi slept 9-6. Unreal.
Fi slept 9-6. Unreal.
8 AM
Cycling-Road 2:28:00 [3] 42.0 mi (17.0 mph) +4245ft
mellow ride. deer creek-high garde-city view loop.
good legs but didn't even try anything hard. Did the climb with a cool triathlete dude training for IM Tahoe. Just did RAAM as a 2 man. we just cruised and talked the whole climb.
on the descent i got stung by a bee on my tongue. hurt like a bitch but luckily didn't get to swollen. Then about 4 miles from home my seat clamp broke and my saddle fell off. luckily some old cyclist dude was behind me at the light and gave me a ride home. shit happens.
stoked on the ride and ready to race.
good legs but didn't even try anything hard. Did the climb with a cool triathlete dude training for IM Tahoe. Just did RAAM as a 2 man. we just cruised and talked the whole climb.
on the descent i got stung by a bee on my tongue. hurt like a bitch but luckily didn't get to swollen. Then about 4 miles from home my seat clamp broke and my saddle fell off. luckily some old cyclist dude was behind me at the light and gave me a ride home. shit happens.
stoked on the ride and ready to race.
Friday Aug 7, 2015 #
Note
slept:7.0
bit of a rough night with Fi. Worked until 830 last night and then Fi wound't eat. went to sleep at 9 and she woke up at 1130. Maggie fed her and Fi was back up at 430. I fed and luckily got back to sleep for another hour. taking her for her first shots today.
Running 1:04:00 [3] 8.3 mi (7:43 / mi) +311ft 7:27 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog in Waterton Canyon with Maggie and Fi. Getting used to pushing BOB and love it. Stoked to see Maggie getting her running legs back. tired legs, as expected, for me.
Thursday Aug 6, 2015 #
Note
slept:8.0
tired this morning. yesterday was my last medium long run before SS. 2-3 hour ride on saturday will be the last session of any length.
Happy National IPA day!!
http://www.craftbeer.com/news/ipa-day-returns-thur...
Happy National IPA day!!
http://www.craftbeer.com/news/ipa-day-returns-thur...
6 AM
Cycling-MTB 1:37:00 [3] 19.8 mi (12.2 mph) +2205ft
mellow mtb ride. just cruised around KC and South valley. having fun ripping the single track. decent legs.
3 PM
Strength/Core 40:00 [3]
last strength session before steamboat stinger.
garage session with maggie while fiona and ruby napped.
myrtl
6 x 30" ropes
5x
20 x walking lunges with #26 kb overhead
20 x kbs 335
20 x step ups 2 x #20 kb
30 x sit ups on ball
booyah.
garage session with maggie while fiona and ruby napped.
myrtl
6 x 30" ropes
5x
20 x walking lunges with #26 kb overhead
20 x kbs 335
20 x step ups 2 x #20 kb
30 x sit ups on ball
booyah.
Wednesday Aug 5, 2015 #
Note
slept:8.5
big night of sleep for Fi. 9-530.
1 PM
Running 1:30:00 [3] 10.0 mi (9:00 / mi) +1807ft 7:41 / mi
shoes: Hoka Challenger #3 (Grn
deer creek at lunch after working 6am-1pm. killing it..
just cruised on this run and felt pretty good. warm. got a little rain near the peak. awesome.
just cruised on this run and felt pretty good. warm. got a little rain near the peak. awesome.
Tuesday Aug 4, 2015 #
Note
slept:7.0
up late hanging out with james and joy. tired.
Running 1:10:00 [3] 8.5 mi (8:14 / mi) +971ft 7:26 / mi
shoes: Hoka Challenger #2 (Grn)
easy jog out at ken caryl with rubes. nice and cool. took a minor digger around 6 miles in. no damage.
5 PM
Cycling-Trainer 1:05:00 [3] 20.0 mi (18.5 mph)
trainer sesh with maggie
ez 15" warm up
4 x 3"-2"-1" w/ 2" recover between each interval. Alternating hard and big gear efforts.
cooldown to 65"
ez 15" warm up
4 x 3"-2"-1" w/ 2" recover between each interval. Alternating hard and big gear efforts.
cooldown to 65"
Monday Aug 3, 2015 #
Note
slept:8.0
tired last night. busy, fun weekend. Now back to the work grind.
7 AM
Running 36:00 [3] 4.7 mi (7:40 / mi) +296ft 7:14 / mi
shoes: Hoka Stinson Lite
i was going to do an easy spin but woke a bit later and fed Fi. then just relaxed and had more coffee and go some work done. easy jog to drop of ruby at doggy care and then around the hood. felt really good coming off yesterday.
12 PM
Strength/Core 30:00 [3]
recovery & core session
stretching on ball
band stretching & mobility
myrtl
2 x core circuit
foam roller
stretching on ball
band stretching & mobility
myrtl
2 x core circuit
foam roller
Sunday Aug 2, 2015 #
Note
slept:7.75
hung out downtown littleton all afternoon watching the twilight crits. huge pro race. all the domestic teams were racing. good times.
another big night of sleep for fi. 9-430. up with her at 430-5 and the back to sleep until 615. heading up to watch some friends race IM boulder later today.
another big night of sleep for fi. 9-430. up with her at 430-5 and the back to sleep until 615. heading up to watch some friends race IM boulder later today.
7 AM
Running 2:46:00 [3] 20.2 mi (8:13 / mi) +2892ft 7:14 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
stoked on this one. last long one before the steamboat stinger.
treated it kind of like race. two thin rice cakes before with peanut butter and nutella. water and two gels on the run. felt awesome.
treated it kind of like race. two thin rice cakes before with peanut butter and nutella. water and two gels on the run. felt awesome.
Saturday Aug 1, 2015 #
Note
slept:7.5
so stoked. Fi slept 9-5. We all needed a solid nights sleep. last big weekend before steamboat and a lot of other fun stuff going on.
6 AM
Cycling-MTB 3:50:00 [3] 50.8 mi (13.3 mph) +4288ft
long local mtb shred session. ken caryl-hildebrand-waterton canyon-indian creek and home through chatfield state park. felt good the whole time. solid power last hour. ready to race for sure.