Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 28, 2015:
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Sunday Jun 28, 2015 #
Note
slept:8.0
getting some good z's.
beers and pizza at Walter's last night. Stone Enjoy by 7.4 on draft.
beers and pizza at Walter's last night. Stone Enjoy by 7.4 on draft.
8 AM
Running 3:05:00 [3] 21.15 mi (8:45 / mi) +3501ft 7:34 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
another solid long run out at deer creek. started at south valley and jogged to deer creek. felt pretty good all day...but it was getting hot. first time running over 3 hours in quite some time. getting fit.
Saturday Jun 27, 2015 #
Note
slept:8.0
in bed early... nothing new. slept 9-415. up with Fi 415-445. a bit more sleep until 545. I'll take it.
7 AM
Cycling-MTB 3:40:00 [3] 46.6 mi (12.7 mph) +4068ft
such an awesome loop.
home-chatfield state park-waterton cyn-colorado trail-indian creek-roxborough state park-waterton cyn-chatfield state park-home
felt strong all day and WAY better than when i did this ride with cody 2 months ago. more acclimated to the altitude and considerably more fit... which blows me a way with everything going on the past couple of months.
home-chatfield state park-waterton cyn-colorado trail-indian creek-roxborough state park-waterton cyn-chatfield state park-home
felt strong all day and WAY better than when i did this ride with cody 2 months ago. more acclimated to the altitude and considerably more fit... which blows me a way with everything going on the past couple of months.
Friday Jun 26, 2015 #
Note
slept:7.5
good sleep. getting in a groove.
weekly beer & burger fix at pint room with Maggie, Fi, and lucy.
Crooked Stave Hop Savant - Citra & Lagunitas IPA.
weekly beer & burger fix at pint room with Maggie, Fi, and lucy.
Crooked Stave Hop Savant - Citra & Lagunitas IPA.
7 AM
Cycling-Road 1:44:00 [3] 30.3 mi (17.5 mph) +1962ft
easy cruise around chatfield & KC. then to rocky's for burritos. ok legs. ready for the weekend.
Thursday Jun 25, 2015 #
Note
slept:8.0
big sleep. stoked. up 2x with Fi but right back to bed.
7 AM
Running 1:31:00 [3] 11.1 mi (8:12 / mi) +1992ft 7:00 / mi
shoes: Hoka Challenger #2 (Grn)
such a killer run! ran the "private" trails out behind Ken Caryl. some of the best trails i've been since being here. I'll definitely be out there more often. so much to explore out there. felt good on this one too.
Wednesday Jun 24, 2015 #
Note
slept:7.5
good sleep... already feeling the strength work from yesterday
6 AM
Cycling-Road 2:06:00 [3] 35.2 mi (16.8 mph) +3412ft
more big gear work on s. deer creek. 3 reps... grinding.
1 - seated - 15:18
2 - standing - 15:04
3 - alt seated/standing - 15:48
good strength work... last climb was rough. legs had nothing the last third.
1 - seated - 15:18
2 - standing - 15:04
3 - alt seated/standing - 15:48
good strength work... last climb was rough. legs had nothing the last third.
2 PM
Running 31:49 [3] 4.3 mi (7:24 / mi) +180ft 7:07 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog on the hood paths. felt ok... hot!
Tuesday Jun 23, 2015 #
Note
slept:7.0
Fi was a bit restless around 2. I fed her 2-230 then right back to sleep.
lower back tight.
lower back tight.
6 AM
Running 1:18:00 [3] 9.2 mi (8:29 / mi) +1247ft 7:31 / mi
shoes: Hoka Challenger #2 (Grn)
mellow jog with ruby. south valley to deer creek and back. legs felt ok... body/mind a bit tired. so it goes... that's not going to change any time soon. all good.
1 PM
Strength/Core 40:00 [3]
back in the work gym
warm up on bike, band stretching & mobility, stretching ball, dynamic stretching
3x
3 x pull ups
6 x t-push ups
9 x air squats
5 x Barbell Complex - 6 reps of ea exercise #65
squat
good morning
deadlift
bent over row
cleans
push press
- 30 situps on ball between rds
2x
sumo walk
skater hops
foam roller
warm up on bike, band stretching & mobility, stretching ball, dynamic stretching
3x
3 x pull ups
6 x t-push ups
9 x air squats
5 x Barbell Complex - 6 reps of ea exercise #65
squat
good morning
deadlift
bent over row
cleans
push press
- 30 situps on ball between rds
2x
sumo walk
skater hops
foam roller
Monday Jun 22, 2015 #
Note
slept:7.5
going to be a busy week and back in the office for a few days... but my new work sched is pretty rad. in the office M,T,Th and work from home W,F.
6 AM
Cycling-MTB 1:42:00 [3] 22.6 mi (13.3 mph) +1965ft
mellow mtb spin. Ken Caryl, South Valley, and Hildebrand. good legs.
5 PM
Strength/Core 30:00 [3]
garage session with maggie after a long day of work. was going to bag but maggie was motivated.
WU: running around with ruby playing soccer in the backyard
myrtl
Battle ropes
3 x 45" up & down
3-6-9-12-15-12-9-6-3
kbs #35
box jump 24"
- 20 x situps on ball after each round
WU: running around with ruby playing soccer in the backyard
myrtl
Battle ropes
3 x 45" up & down
3-6-9-12-15-12-9-6-3
kbs #35
box jump 24"
- 20 x situps on ball after each round