Training Log Archive: Grandpa Jameson

rallied for this one after getting back from the mt evans race. maggie crushed it. 2:15 and 4th woman overall. may have to do that one next year.

solid run for me. just cruising. rolled my ankle pretty good halfway through in a really overgrown area. not bad though.

up early.... heading for a long one today.

such a killer ride. from home out deer creek, high dr to evergreen. then squaw pass rd to the echo lake (base of mt evans). squaw pass rd is so killer. 15+ mile climb up to 11k, killer views, and little traffic. got a coke and cookies at the lodge and ripped it home. stopped for another coke about 28 miles from home. hit the spot. felt great all day. no low spots. just nice and steady... all due to coke and pop tarts.

stayed up watching 13 hours. good movie.

C • 13 1

on it early and going to try to start doing this on Fridays. Deer Creek, High Grade, City View loop. killer morning but super windy heading out and up the canyon. ok legs and just kept aerobic.

no cals before or during. just black coffee.

C • Coffee 1

easy afternoon jog at south valley. felt pretty good and just holding back.

good beer breckenridge brewery last night celebrating. they have a new "west coast" double IPA that is brewed in the taphouse that is super good. can't wait to go back for more.

this week is going to be my last really big bike focused week before silver king. next week will start some more riding and running balance. still heavier on the ride side but need some more miles if i am going to run 50 miles. in a month.

hike on treadmill with the mask. I thought it was set at 6.5 (12,600) but i had to jump off for a second to take a work call and noticed it was at 7.5 (14,000) from maggie's last session... no wonder i was struggling! good for me though.

SSD In-Season Session 16 - stoked the strength is still there. solid work in this one.

Warm Up:

15x Turkish Getups - 30x total #20

squat wu: 10 x #65, 8 x #95, 6 x #115

Training:
(1) 6 Rounds

3x Squat #135
1x Box Jump @ 24" Box
5x single led kb DL #35
Instep Plus Stretch

(2) 5 Rounds
4x Scotty Bob (M-25#, W-15#)
10 x kbs #35
10x Weighted Situps #25
10x Russian Twist #26
10x kneeling Slasher to halo #26

mellow, hot ride. summer is here!! through chatfield, deer creek, KC and back. never pushing. just cruising. legs kinda feeling it today but just banking miles.

big sleep... crashed on the couch at 8pm.

weight back down. goal is still 143-145 by silver king.

tried to ride up high grade at lunch at got shutdown. about 3/4 of the way through the switchbacks it started raining and progressively got harder and then some loud thunder. finished the switchback session and headed down... and then got hailed on for a few minutes. the weather on high grade the last month has totally kicked my ass!! my legs were good though.

a little bit after getting back from riding. all the mellow on the work front and wanted to knock this out before Fi's afternoon nap. mellow jogging on the river. no soreness from racing.

good sleep and soreness in my quads is almost gone.

back up to 150 probably still some inflammation and swelling from racing... also been eating a shit load and having some good beers since the race... all in the name of good recovery. back to the grind today.

6.5 = 12,600ft

10' wu
20x 30" tempo, 1:30 recovery
10' cd

every 2' for 20' (all barbell moves with #65)
5x deadlift
5x bent over row
5x power clean
5x front squat
5x push press
5x push ups
5x calf raises
20x sit ups
•••

C • I like this 2

lunch ride... legs really coming around. out to deer creek and then to turkey creek.

I passed a guy from the Groove Motors cycling just as i got on Deer Creek. He seemed to be doing and interval when i passed him. game face. he jumped on my wheel and didn't say a work. i steadily ratcheted up the pace. i could here him coughing, breathing heavy, and spitting behind me. once we started the steeper part of the climb he pulls up along side me and doesn't say a word like he was going to pass me. i didn't increase my effort but he can't pass so he falls back to my wheel and then does that again, and again... finally i started to run the screws... and then exploded. I stopped to take a leak the port-o-john at the high grade turn off and after i came out he was just getting to where i was.... then i headed up to finish the climb and caught him again and said hi as i passed... and again he jumped on my wheel and i slowly increased my effort and cracked him again.... he never said a word to me and he was on my wheel for a good 20 minutes. roadies.

C • Haha 1

need that sleep.

was feeling much better yesterday after spin. we had a little bbq for Fi's bday and i was standing around for a couple of hours drinking beer and my legs got super swollen and made the blister I got on my right foot start to throb. it was miserable. almost back to normal this morning. legs still sore but the cankles are gone.

Planning on a pretty easy week. I'll still try to keep the riding volume high but not workouts. Hopefully do a couple of easy runs and super long ride on saturday.

mellow spin through chatfield state park and back. perfect, warm morning. legs coming around.