Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 16, 2016:
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Tuesday Aug 16, 2016 #
Note
slept:8.0
one day to go until vacation.
C • SD 5
6 AM
Running 1:30:00 [3] 11.2 mi (8:02 / mi) +2136ft 6:48 / mi
shoes: Hoka Speed Instinct (Blu)
early morning at green mountain. pretty groggy this morning and slow going at the start. climbed rooney valley, box o rock, and the GM fireroad at a steady, tempo effort.
the first climb, rooney valley, was more of a warm up and then i felt pretty good on the second climbs.
I pr'd the rooney valley climb, got 2nd overall (to a really fast dude) on the segment on box o rocks, and got my 2nd fastest time up the GM fireroad... so i guess i was climbing pretty well. this will be my tuesday run from now until i start tapering for RRR.
the first climb, rooney valley, was more of a warm up and then i felt pretty good on the second climbs.
I pr'd the rooney valley climb, got 2nd overall (to a really fast dude) on the segment on box o rocks, and got my 2nd fastest time up the GM fireroad... so i guess i was climbing pretty well. this will be my tuesday run from now until i start tapering for RRR.
4 PM
Strength/Core 1:00:00 [3]
dragging this afternoon... SFH Push fixed that....
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk w/ band
Hatch Squat week 5
10 x #95
8 x #115
6 x #135
4 x #145
4 x #155
- 10 x kbs #35, 30 sit ups between rounds
Every 2' for 20'
3 x hang power clean #95
5e x walking lunge 2 x #20 db
5 x burpee box jump 24"
10 x toes to post
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk w/ band
Hatch Squat week 5
10 x #95
8 x #115
6 x #135
4 x #145
4 x #155
- 10 x kbs #35, 30 sit ups between rounds
Every 2' for 20'
3 x hang power clean #95
5e x walking lunge 2 x #20 db
5 x burpee box jump 24"
10 x toes to post
Monday Aug 15, 2016 #
Note
slept:9.25
great sleep and felt good waking up. not really sore from the but some tight spots from where i landed on rocks during my two diggers.
mellow day today with a ton of work the next two days before starting vacation weds-sun.
last big block for RRR kicked off yesterday. going for it.
mellow day today with a ton of work the next two days before starting vacation weds-sun.
last big block for RRR kicked off yesterday. going for it.
12 PM
Cycling-Road 1:26:00 [3] 25.8 mi (18.0 mph) +860ft
super mellow lunch spin between meetings and packed day. leg ok... i bit tired from yesterday as to be expected. ready to hit it tomorrow though.
Sunday Aug 14, 2016 #
Note
slept:6.0
up mega early (315) to head north. running the Pawnee Buchanan loop today.
6 AM
Running 5:59:00 [3] 25.8 mi (13:55 / mi) +6822ft 11:08 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
knocked another epic colorado loop with PG. early start was worth and the sunrise was sick. we never really pushed all day.. just cruising when we could and hiking the steep stuff up the the passes.
took two diggers on the final descent... both in front of groups of people which always makes it more fun. luckily didn't hurt myself.
didn't drink enough which is always the case when I take a bladder and not bottles/flasks. checked my bladder this morning and I only drank 35oz of 70oz..... over 6+ hours.
can't wait to get back out there and explore some more.
elapsed time was 6:15.
took two diggers on the final descent... both in front of groups of people which always makes it more fun. luckily didn't hurt myself.
didn't drink enough which is always the case when I take a bladder and not bottles/flasks. checked my bladder this morning and I only drank 35oz of 70oz..... over 6+ hours.
can't wait to get back out there and explore some more.
elapsed time was 6:15.
C • Vest 3
Saturday Aug 13, 2016 #
Note
slept:9.25
big sleep for the whole family.
9 AM
Cycling-Road 3:05:00 [3] 53.5 mi (17.4 mph) +4905ft
high grade & city view loop with a bonus loop through KC. solid legs up the climb but not pushing. felt a longer than 3 hours due to the later start.
Friday Aug 12, 2016 #
Note
slept:8.5 weight:146lbs
gnarly work day yesterday but a good one. good sleep but more than ready for the weekend.
7 AM
Running 1:00:00 [3] 8.3 mi (7:14 / mi) +131ft 7:07 / mi
shoes: Hoka Clayton (Red)
morning run at waterton. keeping it flat and mellow. i think my turnover has been pretty shitty from all the climbing. want to get a little bit of it back before RRR.
easy out into the wind and the 10 x 20" accelerations on the way back on the 2'. felt good.
easy out into the wind and the 10 x 20" accelerations on the way back on the 2'. felt good.
3 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session with mask. 12k.
10' ez
10 x 1' tempo, 1' easy
5' ez
10 x 1' tempo, 1' easy
5' ez
10' ez
10 x 1' tempo, 1' easy
5' ez
10 x 1' tempo, 1' easy
5' ez
Thursday Aug 11, 2016 #
Note
slept:8.5
more good sleep... and stoked the weekend is getting close.
6 AM
Running 1:11:54 [3] 9.1 mi (7:54 / mi) +1169ft 7:03 / mi
shoes: Hoka Speed Instinct (Blu)
early morning run out south valley. just cruising and progressively felt better and better through this run. legs feel good and turnover was better than it's been. I think the flat running is helping with that.
first run in the Hoka Speed Instincts. At first I thought they were kind of stiff but 30 minutes in they started to feel great... like a more cushioned Wildhorse. Not sure i'll run RRR in them but definitely going to keep them in the rotation the next few weeks.
first run in the Hoka Speed Instincts. At first I thought they were kind of stiff but 30 minutes in they started to feel great... like a more cushioned Wildhorse. Not sure i'll run RRR in them but definitely going to keep them in the rotation the next few weeks.
3 PM
Strength/Core 45:00 [3]
gnarly work day... on calls with Cisco ALL DAY AND NIGHT!! stoked to squeeze this in.
warm up:
3 rds
barbell complex
20 situps
10 x DL #65
hatch DL week 4
10 x #135
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kbs #35 & 25 x situps between sets
5 rounds - no rest between
30" alt ropes
10 x rope slams
1 x mini leg blaster
2e x TGU #26
10 x weighted sit up #25
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x calf raise
warm up:
3 rds
barbell complex
20 situps
10 x DL #65
hatch DL week 4
10 x #135
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kbs #35 & 25 x situps between sets
5 rounds - no rest between
30" alt ropes
10 x rope slams
1 x mini leg blaster
2e x TGU #26
10 x weighted sit up #25
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x calf raise
Wednesday Aug 10, 2016 #
Note
slept:9.0 weight:146lbs
Big sleep... always after a heavy lifting day.
7 AM
Cycling-Road 2:06:00 [3] 34.7 mi (16.5 mph) +2989ft
mellow spinning with some climbing. out and back on Deer Creek rd to Turkey Creek. awesome morning. felt great.
4 PM
Hike 1:02:00 [3] 3.1 mi (20:00 / mi) +2000ft 12:25 / mi
Back on it with the mask... It works. 12k