Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 3, 2016:
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Sunday Jul 3, 2016 #
Note
slept:8.5
fun BBQ yesterday. burgers, brats, and beer... i love america.
10 AM
Cycling-Road 2:36:00 [3] 44.4 mi (17.1 mph) +3238ft
sunday spinner. i was thinking about doing the high grade loop but bagged that idea and kept it flatter. this was like a massage for my legs. felt great. just out spinning in the sun.
Saturday Jul 2, 2016 #
Note
slept:9.0 weight:146lbs
big sleep. passed out watching the olympic track trials.
11 AM
Running 2:14:00 [3] 14.6 mi (9:11 / mi) +2913ft 7:43 / mi
shoes: Hoka Challenger v2 (ORG)
played tag team with maggie to knock out our long runs today. a lot of lounging with Fiona watching the TdF and was pretty lethargic heading out to run.
headed to deer creek and first couple of miles were slow and then I slowly started to feel good. just nice easy, steady pace the whole time. never pushing up or down. ended the run with plenty left in the tankk
headed to deer creek and first couple of miles were slow and then I slowly started to feel good. just nice easy, steady pace the whole time. never pushing up or down. ended the run with plenty left in the tankk
Friday Jul 1, 2016 #
Note
slept:8.0
bagged going up to leadville today with a very good chance of weather up there today and scared of getting caught in holiday traffic this afternoon coming back. bummer i won't see the course before next week but it is what it is.
heading out for a long local shred instead.
heading out for a long local shred instead.
6 AM
Cycling-MTB 4:10:00 [3] 46.2 mi (11.1 mph) +5807ft
glad i bagged going up to leadville. raining here as i drove to morrison to ride and clouds out west looked pretty gnarly.
parked right off morrison road and did 2+ hours at green mountain. shocked at how much much the lower trails and all the climbs had. tires were picking up a lot of mud so it was a bit of a slog.
got back to the truck, grabbed another bottle, and rode up to Lair of the Bear. Light rain on the 4 mile road climb and then back on the dirt. LOB was prime time after the rain storm. hero dirt. had a blast. just did an out and back and ripped back to the car.
solid day and last long one before Silver Rush weekend.
parked right off morrison road and did 2+ hours at green mountain. shocked at how much much the lower trails and all the climbs had. tires were picking up a lot of mud so it was a bit of a slog.
got back to the truck, grabbed another bottle, and rode up to Lair of the Bear. Light rain on the 4 mile road climb and then back on the dirt. LOB was prime time after the rain storm. hero dirt. had a blast. just did an out and back and ripped back to the car.
solid day and last long one before Silver Rush weekend.
C • Mud 2
3 PM
Strength/Core 40:00 [3]
mellow session... just keeping up with the mobility and getting it done. no more strength until after Silver King.
warm up: myrtl
5 rounds
2 x laps of sumo walk with band
2 x lunge matrix
10 x air squats on bosu
10 x SDHP 335
10 x kbs #35
10 x push ups
15 x TRX rows
10 x weighted sit up #25
10 x toes to post
20 x bird dog
warm up: myrtl
5 rounds
2 x laps of sumo walk with band
2 x lunge matrix
10 x air squats on bosu
10 x SDHP 335
10 x kbs #35
10 x push ups
15 x TRX rows
10 x weighted sit up #25
10 x toes to post
20 x bird dog
Thursday Jun 30, 2016 #
Note
slept:7.0
home from work at 1030 and crashed by 11. too light out to sleep past 6.
9 AM
Running 1:27:00 [3] 10.0 mi (8:42 / mi) +2095ft 7:16 / mi
shoes: Hoka Clifton v2 (RWB)
solid morning run at deer creek. started off super mellow and then just cruised. felt really good after the first 20'. It feels like my running legs are coming around after a pretty consistent month back running.
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer session with mask at 7.0 (13k).
Wednesday Jun 29, 2016 #
Note
slept:8.5 weight:146lbs
another long day of work on tap. i have to be onsite for a switch upgrade that starts at 9pm tonight.
holding steady at 146-147. crazy that's down 7lbs from a couple of months ago. didn't do anything drastic. just a few small tweaks and i'm exactly where i want to be.
holding steady at 146-147. crazy that's down 7lbs from a couple of months ago. didn't do anything drastic. just a few small tweaks and i'm exactly where i want to be.
11 AM
Cycling-MTB 2:01:00 [3] 26.6 mi (13.2 mph) +2579ft
got my mtb back yesterday and it's finally ready to rip on. hit all the local trails from. south valley, deer creek, and hildebrand. fun loop and a bit of everything. hot... but feeling good in the heat. feel really solid climbing on the mtb. all the big road miles are paying off. really looking to racing the bike at silver rush.
4 PM
Running 33:53 [3] 4.2 mi (8:04 / mi) +115ft 7:52 / mi
shoes: Hoka Clifton v2 (RWB)
easy family jog on the river. actually felt really good.
Tuesday Jun 28, 2016 #
Note
slept:8.0 weight:145lbs
solid sleep. kurt and alex in town for the night... good times... and kurt brought me some good socal beers!
6 AM
Running 1:32:00 [3] 10.3 mi (8:56 / mi) +2060ft 7:31 / mi
shoes: Hoka Challenger v2 (ORG)
early manor house run with luke. pretty mellow effort and a killer morning. good legs. ride at lunch and then all day/evening in the datacenter.
11 AM
Cycling-Road 1:25:00 [3] 25.6 mi (18.1 mph) +883ft
quick easy spin before heading to the datacenter for the rest of the day/evening. good legs. out and back through chatfield.
Monday Jun 27, 2016 #
Note
slept:8.5
mellow sunday and then datenight with maggie. grist for beers and then the farmhouse for dinner. good times.
9 AM
Cycling-Road 1:55:00 [3] 34.1 mi (17.8 mph) +3012ft
solid ride and really good legs. it's nice to take sunday's pretty mellow and feel great monday mornings. out and back to turkey creek. felt really strong climbing and did this route considerably faster with out trying.
3 PM
Strength/Core 35:00 [3]
warm up: myrtl
5 rounds
30" battle ropes
10 x rope slams
2 x lunge matrix
5 x scotty bobs #20
10 x goblet squats to one leg #35
10e x single leg DK #35
10 x kbs #35
10 x bosu sit ups
20 x russian twist #26
5e x kneeling slasher to halo #26
10e calf raises
5 rounds
30" battle ropes
10 x rope slams
2 x lunge matrix
5 x scotty bobs #20
10 x goblet squats to one leg #35
10e x single leg DK #35
10 x kbs #35
10 x bosu sit ups
20 x russian twist #26
5e x kneeling slasher to halo #26
10e calf raises
Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +1683ft 13:04 / mi
treadmill hike at 7.0 which actually 13k, not 12,600