Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 17, 2016:
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Sunday Jul 17, 2016 #
Note
slept:8.5
deep sleep... first half of night n the couch... just passed watching tv. had 3 beers at a bbq last night and woke up feeling kinda hungover... what the hell! must be getting old.
8 AM
Running 2:28:00 [3] 15.3 mi (9:40 / mi) +2664ft 8:18 / mi
shoes: Hoka Challenger v2 (ORG)
mellow effort at deer creek with maggie. hiked all the steep stuff and just cruised the descent. never pushing. felt solid throughout.
traded in my Suunto Ambit3 run at REI for a garmin 920xt. so much better... in my opinion... and I've never had any problems with Garmins.
traded in my Suunto Ambit3 run at REI for a garmin 920xt. so much better... in my opinion... and I've never had any problems with Garmins.
Saturday Jul 16, 2016 #
Note
slept:8.5
mellow friday night at home... as usual. beer, steaks, and ice cream!
8 AM
Cycling-Road 3:24:00 [3] 52.3 mi (15.4 mph) +4646ft
highgrade/city view loop with maggie. mellow pace with the exception of when i had to cover maggie's attack. ok legs but head wasn't too into it today. if i wasn't with maggie i would have cut it short for sure. i have tough just going through the motions. ready to hit it hard starting next week for RRR prep.
Friday Jul 15, 2016 #
Note
slept:8.5
been sleeping deeper than normal. itching to start my RRR training but definitely holding back until next week to do anything hard or stupid.
happy hour at breck brew yesterday. good times. always.
happy hour at breck brew yesterday. good times. always.
6 AM
Running 1:08:00 [3] 8.0 mi (8:30 / mi) +998ft 7:36 / mi
shoes: Hoka Clifton v2 (RWB)
easy morning jog at south valley. body feels good.
1 PM
Strength/Core 30:00 [3]
quick strength session. doing the 555 workouts that my bother is doing.
quick dynamic warm up.
5 rounds for time
15 x air squats
15 x burpess
15 x hand release push push ups
11:08 didn't push it but it was hard.
EMOM for 10'
2 x squat clean
2 x box jump 24"
quick dynamic warm up.
5 rounds for time
15 x air squats
15 x burpess
15 x hand release push push ups
11:08 didn't push it but it was hard.
EMOM for 10'
2 x squat clean
2 x box jump 24"
Thursday Jul 14, 2016 #
Note
slept:9.0
best night of sleep since the races.
6 AM
Strength/Core 45:00 [3]
back it with a light session. looking forward to hitting the strength week hard for 6 weeks starting next. time to build up my strength again before RRR.
warm up:
myrtl
3 rounds
sumo walk w/ band
2 x lunge matrix
20 x situps on ball
5 rounds
30" ropes
6 x DL #65
6 x bent over row #65
6 x hang power clean #65
6 x front squat #65
6 x push press #65
6 x good mornings #65
6 x back squat #65
10 x push ups
10 x toes to post
10 x bosu sit ups
10e x calf raises
warm up:
myrtl
3 rounds
sumo walk w/ band
2 x lunge matrix
20 x situps on ball
5 rounds
30" ropes
6 x DL #65
6 x bent over row #65
6 x hang power clean #65
6 x front squat #65
6 x push press #65
6 x good mornings #65
6 x back squat #65
10 x push ups
10 x toes to post
10 x bosu sit ups
10e x calf raises
11 AM
Cycling-Road 1:43:00 [3] 30.0 mi (17.5 mph) +1821ft
another mellow spin. legs slowly coming back.
Wednesday Jul 13, 2016 #
Note
slept:8.5
legs feeling better waking up. epsom salt bath yesterday. need to do that more often. felt great.
8 AM
Cycling-Road 1:36:00 [3] 27.0 mi (16.9 mph) +1621ft
nice morning spin. cool temps and an easy effort. legs aren't really sore anymore and energy is on the rise. been sleeping really hard and was pretty smashed yesterday afternoon.
5 PM
Running 34:00 [3] 4.2 mi (8:06 / mi) +72ft 7:58 / mi
shoes: Hoka Clifton v2 (RWB)
easy jog on the river path with maggie and fi. hot. legs ok. super mellow.
Tuesday Jul 12, 2016 #
Note
slept:9.25
completely passed out on the couch just before 8pm. got in bed at 9 and right back to sleep. up just after 5.
a bit sore today. as usual my lower legs started to swell up a bit yesterday. calves are most sore. quads aren't bad at all.
did the math on the calories i took in during each race. been trying to get in more calories and it's working. still can't believe how good i felt the last 15 miles of the run with ZERO stomach issues all weekend.
bike: 1410 calories in 4:21 (327 cals/hr)
run: 2945 calories in 7:41 (387.5 cals/hr!!!!!)
a bit sore today. as usual my lower legs started to swell up a bit yesterday. calves are most sore. quads aren't bad at all.
did the math on the calories i took in during each race. been trying to get in more calories and it's working. still can't believe how good i felt the last 15 miles of the run with ZERO stomach issues all weekend.
bike: 1410 calories in 4:21 (327 cals/hr)
run: 2945 calories in 7:41 (387.5 cals/hr!!!!!)
C • wow 4
11 AM
Cycling-Road 1:32:00 [3] 25.8 mi (16.8 mph) +620ft
another easy lunch spin trying to get the swelling down in my lower legs. platte river and bear creek paths.
Monday Jul 11, 2016 #
Note
slept:9.5
big sleep! got home from leadville last night just after 6. we were all smashed.
not too sore this morning. crazy. all the sugar? definitely taking it easy this week. likely just some easy spinning. no rush getting back after it. plenty of time before RRR100. the way the 50 run went on tired legs has me pretty stoked to tackle my first hundred.
not too sore this morning. crazy. all the sugar? definitely taking it easy this week. likely just some easy spinning. no rush getting back after it. plenty of time before RRR100. the way the 50 run went on tired legs has me pretty stoked to tackle my first hundred.
9 AM
Cycling-Road 1:21:00 [3] 22.6 mi (16.7 mph) +797ft
mellow spin through chatfield and back. was debating on spinning or just taking the day off. since i'm not really that sore and want to stay that way i got out the door. crazy how good i feel. i was more smashed after dirty and the marathon.