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Training Log Archive: Grandpa Jameson

In the 31 days ending Aug 31, 2017:

	activity	#	time	miles		km		+ft
	Cycling-MTB	11	24:01:52	322.9	(13.4/h)	519.66	(21.6/h)	31351
	Running	15	13:29:01	95.7	(8:27)	154.01	(5:15)	7869
	Cycling-Road	8	11:39:41	214.9	(18.4/h)	345.85	(29.7/h)	9883
	Cycling-CX	5	5:40:42	76.3	(13.4/h)	122.79	(21.6/h)	3129
	Cycling-Trainer	4	3:43:09	72.7	(19.5/h)	117.0	(31.5/h)	1852
	Strength/Core	4	2:20:00
	Hike	3	1:10:00	3.5	(20:00)	5.63	(12:26)	1170
	Total	47	62:04:25	786.0		1264.94		55254
averages - sleep:8.1

7:54

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Thursday Aug 31, 2017 #

Note
slept:8.0

broken sleep... up around 230 for 30'... not sure why but was wide awake.

i think i've pretty much decided not to race cross... just having a really hard time getting motivated to "train" for it and this fall is going to be nuts with buying a house and moving. i'm way more stoked to ride bikes and for my goals next year. so some unstructured time before diving into base training is probably a good idea.... save time and money and get my new bikes! the fall is for beer and football any way!

C • Off season 2

6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 40:00 [3]

strength session before Fi woke up.

2 x mini leg blaster + 10 x t-push up, 20 x step ups

front squat warm up: 2x5 #45, 1x5 #55, 1x3 #75, 1x2 #85

3x
5 x front squat #95
10 x kbs #35
10e x kneeling keg lift #35
10 x reverse leg curl

power clean warm up: 5 x #65, 5 x #75

3x
5 x power clean #85
10 x box jump 24"
10 x weighted sit up 325
10 x toes to post

12 PM

Running 1:00:00 [3] 7.6 mi (7:54 / mi) +327ft 7:35 / mi
shoes: Hoka Clayton (Red)

all i had time for today after getting new tires on my truck took longer than expected. felt good. just cruising.

Wednesday Aug 30, 2017 #

Note
slept:8.0

up til 1030 working but crashed hard right after. body is feeling and getting back on track.

12 PM

Cycling-MTB 1:58:20 [3] 28.0 mi (14.2 mph) +2353ft
ahr:149 max:177

lunch rip on the local trails. expanding the loop. hildebrand-SV-KC-SV-hildebrand. good legs and pr'ing the descents.

Tuesday Aug 29, 2017 #

Note
slept:8.0

good sleep. up early to hit the trainer before fi gets up. root canal today... sweet.

6 AM

Cycling-Trainer 1:00:00 [3] 18.1 mi (18.1 mph)
ahr:151 max:175

Ebbetts - TrainerRoad

Ebbetts is 4x8-minute intervals between 88-94% FTP with 5-second high-power tags between 150-180% FTP.
4-minute recoveries separate the intervals.

stoked to finally get through a trainer workout. started the sweet spot base low volume II just to rebuild a bit of what i've lost over the racing season. nothing is super hard but get my back on the trainer plan.

ap: 193
np: 223
mp: 492
694 kJ

12 PM

Running 1:03:00 [3] 8.2 mi (7:41 / mi) +341ft 7:24 / mi
shoes: Hoka Clayton (Red)

lunch run after getting home from getting a root canal and crown... good times! best i've felt running in a while. shocking since it was super hot and i was kind of tired. rolling with it.

Monday Aug 28, 2017 #

Note
slept:8.0

ok, broken sleep. fi up a couple of times and then sleeping in our bed. maggie leaves this morning for a work trip, back thurs arvo. going to be a busy week for sure.

going to get back on the training grind. it's been a good, restful couple of weeks. going to try and sell my road bike and get one of these:
http://www.cannondale.com/en/USA/Bike/ProductDetai...

C • Lefty 5

6 AM

Running 32:00 [3] 4.0 mi (8:00 / mi) +231ft 7:35 / mi
shoes: Hoka Clayton (Red)

mellow morning shakeout. going to try to get back on the early, fasted training program. back to everything this motivated by what i want to do next year.

10 AM

Strength/Core 30:00 [3]

new strength plan from my friend josh. keeping it super simple.

2 x barbell complex + 10 x push ups + sumo walk

squat warm up: 2 x 5 #45, 1 x 5 #55, 1 x 3 #75, 1 x 2 #100

3x
5 x squat #130
5 x box jumps
5 x kbs #35
20 x sit ups

DL warm up: 2 x 5 #95, 1 x 3 #115, 1 x 2 #140

3x
5 x DL #165
10 x russian twist #26
10 x toes to post
10 x face down back ext

12 PM

Cycling-Road 1:28:42 [3] 28.6 mi (19.3 mph) +1933ft

standard dc/sv/kc lunch loop. good legs and faster than normal. definitely motivated to do work this fall as prep for next year.

ap: 198
np: 233
mp: 703:
1052 kJ

Sunday Aug 27, 2017 #

Note
slept:8.5

bagged any kind of workout or ride yesterday. just not feeling. good times hanging out with the weegers. pizza and beer... then whiskey.

12 PM

Cycling-MTB 1:13:20 [3] 16.6 mi (13.6 mph) +1259ft

feeling good ripping around on the local trails after mellow morning of watching the world cup race. broke my pedal about an hour in. couldn't clip in any more. spun on the road home. lame.... but not too disappointed. feeling lazy.

Saturday Aug 26, 2017 #

Note
slept:8.0 (rest day)

good sleep.

10 AM

Hike 40:00 [3] 2.0 mi (20:00 / mi) +500ft 16:10 / mi

mellow hike with the girls, the dogs, and the weegers. showing them the goodness colorado offers.

Friday Aug 25, 2017 #

Cycling-MTB 1:45:45 [3] 20.8 mi (11.8 mph) +1464ft

good times ripping around with weeger on the local trails.

Thursday Aug 24, 2017 #

Note
slept:7.75

up early for a strength workout before heading into work. busy day. weeger party starts this afternoon!

6 AM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +400ft 14:31 / mi

warm up
10' increasing incline
10' w/ #40 weight vest

Strength/Core 30:00 [3]

2x
barbell complex + 10 x push ups + sumo walk

squat wu: 5 x #65, 5 x #95, 5 x #115

3x
5 x squat #120
5 x box jump 24"
10 x kb sdhp #35
10 x weighted sit up #25

DL wu: 5 x #120, 5 x #135

3x
5 x DL #145
10 x kbs #35
10 x shrug #70
10 x toes to post

12 PM

Cycling-Road 1:34:46 [3] 29.1 mi (18.4 mph) +1987ft

lunch cruise around SV & KC. pretty good legs today.

ap: 183
np: 215
mp: 537
1039 kJ

Wednesday Aug 23, 2017 #

Note
slept:7.5

good sleep... rad time with maggie at red rocks to see chris janson, maren morris, and sam hunt. so many drunk fools!!

up at 5 for a firewall upgrade and then back to sleep for a couple of hours.

12 PM

Cycling-CX 1:07:39 [3] 16.7 mi (14.8 mph) +620ft
ahr:138 max:168

cx practice on a freshly tuned bike. running so good now! found more fun stuff in chatfield. stoked to race tonight.

5 PM

Cycling-CX 56:12 [3] 9.6 mi (10.2 mph) +463ft

laps of the course and staying loose on the bike path

6 PM

Cycling-CX (RACE!) 30:08 [3] 5.7 mi (11.3 mph) +253ft
ahr:183 max:192

B2B Race #1

super fun. they did call ups based on last year and current usac rank... having not raced in 6 years I was in the back row... 40 guys deep!

I had a good start and got by a bunch of guys and then just started doing work. I reeled in a lot of guys and didn't get passed. super fun effort and my plan is to just use these as full on training sessions and it was a good one. hoping to be firing for cx in october. no idea where i finished. top 15? top 10? just good hard racing.

C • So Fun! 3

Tuesday Aug 22, 2017 #

Note
slept:8.0

good sleep. back on the grind today.

7 AM

Cycling-Trainer 20:00 [3] 6.0 mi (18.0 mph)

attempted a trainer road workout... pulled the plug at 20'. just not into it.

Running 31:37 [3] 4.0 mi (7:54 / mi) +231ft 7:30 / mi

mellow hood jog.... way more fun than riding the trainer.

12 PM

Cycling-Road 1:32:56 [3] 27.8 mi (17.9 mph) +1030ft
ahr:138 max:161

another mellow spin through chatfield. met up with jerod and talked bike racing. dude is so fast.

ap: 161
np: 183
mp: 581
899 kJ

Monday Aug 21, 2017 #

Note
slept:9.5

good to be home.

ended up being a good rest week for me. ready to get back on the bike and ready for cx.

8 AM

Running 1:02:00 [3] 8.5 mi (7:18 / mi) +134ft 7:11 / mi
shoes: Nike WH4 (Fluoro)

waterton canyon with mario. easy on the way out and moving on the way back (for me). feeling good.

2 PM

Cycling-Road 1:32:00 [3] 25.6 mi (16.7 mph) +807ft

easy spin with maggie through chatfield and back. legs and body feeling good.

ap: 128
np: 163
mp: 411
707 kJ

Sunday Aug 20, 2017 #

Note
slept:10.0

big sleep and much needed. heading home today... a day early. this week turned into a solid down/rest week. ready to start ripping for cx next week.

1 PM

Running 1:06:00 [3] 7.8 mi (8:28 / mi) +915ft 7:37 / mi
shoes: Nike WH4 (Fluoro)

easy jog at south valley after getting home from leadville. hot and dry.... but got it done. better after for sure.

Saturday Aug 19, 2017 #

Note
slept:4.0 (rest day)

long ass day... up at 2am for the race. unfortunately maggie pulled the plug at mile 24. her foot was just not 100% and she didn't want to really jack it. proud of her for the decision. she's in good spirits and will come back fighting.

came home, had breakfast took a nap, and then out for beers and dinner. so tired. heading home tomorrow and ready for an extended period of time at home after 3+ weekends in a row out of town.

C • Maggie 1

Friday Aug 18, 2017 #

Note
slept:7.0

ok sleep at 10k... a lot of tossing and turning as usual. need to get some strong sleeping pills!

9 AM

Running 1:10:00 [3] 8.0 mi (8:45 / mi) +238ft 8:31 / mi
shoes: Nike WH4 (Fluoro)

easy jog around turquoise lake with mario and a couple of his friend from the bay area. nice and easy.... big day tomorrow. fuck i hope maggie has a good one and her foot holds out.

Thursday Aug 17, 2017 #

Note
slept:8.5

good sleep. more sore today... hopefully it subsides by saturday.

heading to leadville midday.

8 AM

Running 1:17:00 [3] 8.0 mi (9:37 / mi) +1476ft 8:12 / mi
shoes: Nike WH4 (Fluoro)

showing the mario the deer creek goodness. first time out there this summer. definitely going to get out there more often.

Wednesday Aug 16, 2017 #

Note
slept:8.0

zombie sleep... so sore from lifting.

Running 42:58 [3] 5.0 mi (8:36 / mi) +265ft 8:11 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jogging with the dogs. 4 with ruby and 1 with sienna. Si is almost a year old so time to start ramping up here mileage. I would stoked to do some bike hikes in the snow this winter with the pups. plan on getting out a lot with them from here on out.

feeling totally recovered from leadville... actually feeling great.

12 PM

Cycling-CX 1:34:46 [3] 22.4 mi (14.2 mph) +1793ft
ahr:138 max:172

cx practice. some time in the park in some deep grass and ripping at SV and KC. so much fun on the single track. dismounts and mounts are getting better. practice some run ups and stairs.

Tuesday Aug 15, 2017 #

Note
slept:8.0

good sleep. up early for work. 2 more days of work and then back to leadville.

C • party time! 1

11 AM

Running 1:10:00 [3] 8.0 mi (8:45 / mi) +971ft 7:51 / mi
shoes: Nike WH4 (Fluoro)

lunch jog at south valley. just taking it easy but felt great running. looking forward to more trail time on my feet in the coming months and this fall.

1 PM

Strength/Core 40:00 [3]

back to knocking out some strength work. feel weak! going to take it conservative coming back.

2x
barbell complex + 10 x push ups + sumo walk

squat wu: 10 x #65, 10 x #95

3x
5 x squat #115
5 x box jump 24"
10 x kb sdhp #35
10 x weighted sit up #25

DL wu: 5 x #115

3x
5 x DL #135
10 x kbs #35
10 x shrug #70
10 x toes to post

3x
5 x power clean #65
20e x calf raise
1' plank
20 x face down back ext

Monday Aug 14, 2017 #

Note
slept:10.0

mellow drive home yesterday after picking up my buckle and jacket. stoked with the whole LT100 MTB experience and super stoked i decided to take my slot and charge.

crashed on couch just after 7... tired and a couple good beers. feeling good this morning. just gonna keep things mellow and get in some cx practice.

12 PM

Cycling-Road 1:20:34 [3] 23.6 mi (17.6 mph) +466ft

super mellow spin on the river path. listening to podcasts. legs feeling good... just sleepy.

ap: 135
np: 148
mp: 508
653 kJ

C • Sleep 1

Sunday Aug 13, 2017 #

Note
slept:8.0 (rest day)

broken, post-race sleep. typical.

not sore or even that tired. didn't go hard enough to be i guess. could have raced again today... maybe LT100 and Breck Epic double next year!!

Saturday Aug 12, 2017 #

Event: Leadville 100 MTB

Note
slept:6.0

crashed at casey's in silverthorne. decent pre-race sleep.

6 AM

Cycling-MTB (RACE!) 7:54:00 [3] 103.5 mi (13.1 mph) +11881ft
ahr:160 max:180

details later

Friday Aug 11, 2017 #

Note
slept:8.25

up early to head to leadville for packet pickup, a spin, and some food. can't believe tomorrow is the race.

TSB (Form): +39

9 AM

Cycling-MTB 1:13:11 [3] 18.1 mi (14.8 mph) +1583ft
ahr:153 max:177

mellow morning in leadville. made to town in 90' from home! no traffic. stress free packet pick up. hung out with brandon a bit and then got on it. From town out to the top of the St. Kevin's climb. felt really good, holding back for sure. then back to town the way the race finishes. ready to roll.

Thursday Aug 10, 2017 #

Note
slept:8.25

more good sleep up early for some firewall upgrades. feeling good though. packing day!

TSB (Form): +30

12 PM

Cycling-Road 1:22:48 [3] 26.2 mi (19.0 mph) +823ft

mellow spin through chatfield and back. super easy day.

ap: 170
np: 192
mp: 474
845 kJ

Wednesday Aug 9, 2017 #

Note
slept:9.0

banking the sleep. kinda liking our new schedule... more sleep for me. definitely feeling rested and ready to rip. hope to get a couple of hours on the mtb today.

TSB (Form): +26

11 AM

Cycling-MTB 1:57:49 [3] 28.3 mi (14.4 mph) +2290ft
ahr:152 max:179

fun rip on the local trails. trails in killer condition after the past few days of rain. good legs again today and riding hard at time when feeling like it.

Tuesday Aug 8, 2017 #

Note
slept:9.0

banking sleep race week. feeling pretty rested already and plan on taking it easy all week.

TSB (Form): +25 this morning. way ahead "rest" wise of where I've been for any races this year.

11 AM

Cycling-Road 1:29:04 [3] 28.2 mi (19.0 mph) +1939ft
ahr:140 max:175

lunch cruiser with some unstructured efforts by feel. really good legs today and the best I've felt in weeks. promising. unloading mode.

ap: 196
np: 234
mp: 882
1048 kJ

4 PM

Running 36:08 [3] 4.3 mi (8:24 / mi) +240ft 7:59 / mi
shoes: Hoka Clayton (Red)

family jog on the hood paths. felt good.

Monday Aug 7, 2017 #

Note
slept:9.0

race week. bush m-th and then heading to Leadville early friday morning to pick up packet and then back down to silverthorne for the night.

legs and body feeling good. going to take it very easy this week.

1 PM

Cycling-Trainer 1:22:44 [3] 28.0 mi (20.3 mph) +1006ft
ahr:154 max:177

just spinning on zwift... recovery mode on a rainy day. good legs.

watched two episodes of shooter. so good.

ap: 177
np: 188
mp: 601
880 kJ

Sunday Aug 6, 2017 #

Note
slept:7.5

broken sleep and crazy dreams.

7 AM

Running 1:21:26 [3] 8.0 mi (10:11 / mi) +1701ft 8:28 / mi
shoes: Hoka Challenger v2 (Grey)

powerlines out and back with maggie. good legs today and super fun. maggie crushed it and took a few minutes off her CR up the climb and i went up almost 4' faster than i did a couple of weeks ago. felt great and having run running for sure.

Saturday Aug 5, 2017 #

Note
slept:7.5

got to leadville at 830 last night. ok sleep.

8 AM

Cycling-MTB 4:14:02 [3] 56.1 mi (13.3 mph) +6294ft
ahr:156 max:182

more leadville recon. rolled from the house to the course our of town. up st. kevins, down to turquoise lake, up haagermans/sugar loaf, down powerline to pipeline and the flipped. solid, steady effort but nothing hard. just recon mode. Pr'd a lot stuff from last time we were out here.

looking forward to next week and see how fast this course rides with a bunch of fast dudes.

C • Yeeeeew!! 5

Friday Aug 4, 2017 #

Note
slept:9.25

more good sleep... getting used to getting an extra hour+ of sleep. days are full blast now with maggie working and fi going to school... but in a good way. good flow.

6 AM

Running 32:39 [3] 4.0 mi (8:10 / mi) +232ft 7:44 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

friday morning shakeout. feeling really good.

12 PM

Cycling-CX 1:31:57 [3] 21.9 mi (14.3 mph)
ahr:140 max:174

some cx practice ripped some loops in the park on the way to and from south valley and deer creek. worked on tight corners and dismounts/mounts already feeling pretty good at it. good times ripping the trails at SV and KC.

Thursday Aug 3, 2017 #

Note
slept:8.0

pretty good sleep after night race. I'll like race next week too and a blow out session before LT100 on sat. gonna see how the legs respond the next couple of days and this weekend up in leadville.

12 PM

Running 34:19 [3] 4.3 mi (7:59 / mi) +241ft 7:35 / mi
shoes: Hoka Clifton v2 (RWB)

easy jog from the home on the hood paths. felt good.

1 PM

Cycling-Trainer 1:00:25 [3] 20.6 mi (20.5 mph) +846ft
ahr:149 max:165

zwift recovery cruise. pretty good legs after the race yesterday.

ap: 176
np: 184
mp: 783
638 kJ

Wednesday Aug 2, 2017 #

Note
slept:9.25

big sleep. much needed after that last two days of early wake ups.

8 AM

Cycling-Road 1:18:51 [3] 25.8 mi (19.6 mph) +898ft

quick spin after getting maggie and fi out the door. nice and easy and then had to ramp it up a bit on the return to get back for a last minute meeting. decent legs.

ap: 188
np: 211
mp: 454
888 kJ

4 PM

Cycling-MTB 1:07:00 [3] 13.0 mi (11.6 mph) +1093ft

race warm up. a couple of laps and then just spinning around the park.

6 PM

Cycling-MTB (RACE!) 38:41 [3] 9.4 mi (14.6 mph) +849ft
ahr:180 max:193

HRCA MTB Race #1.

fun, short, hard race. not really a course that suited my strengths but great does of intensity (avg hr 180, max 190!!!). I was 5th over the 1st climb after getting a mediocre start and then lead a train of 8ish guys through the winding, washed out single track. a lot of blind turns and not a lot of places to put down power.

on the climb to end the lap one guy came around and I just sat on him. On the climb to start lap 2 i made a hard attack and totally got a way, unfortunately I didn't ride too well on the single track and was caught by 4 guys. 2 guys came around me and I was on their wheel waiting to attack before the finish and then we hit some lap traffic and they were making sketchy passes. not into that. ended up 7th... not a great race can't get that kind of effort on my own.

7 PM

Cycling-MTB 5:00 [3] 1.0 mi (12.0 mph) +20ft

cool down back to the truck

Tuesday Aug 1, 2017 #

Note
slept:8.0

up early... and so was Fi! first day of school for her today.. should be interesting.

C • 2 KOOL 4 SKOOL 2

6 AM

Running 49:54 [3] 6.0 mi (8:19 / mi) +326ft 7:55 / mi
shoes: Hoka Vanquish v2 (BLK)

early and easy with pups. 4.4 with Ruby and 1.6 with Sienna. time to start ramping up Si's mileage with the cooler mornings. having fun on these early morning jogs.

12 PM

Cycling-MTB 1:54:44 [3] 28.1 mi (14.7 mph) +2265ft
ahr:146 max:172

fun rip on the local trails. nobody out there. can't wait for cool fall days like this. really good legs today. looking forward to testing the the HRAC MTB race tomorrow. ~40' of hammer time!

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