Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 30, 2017:
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Friday Jun 30, 2017 #
Note
slept:8.0
445 wake up.... didn't move last night or wake up. FC50 is going to be a tough one.... hard climbing, fun descending. the trails are so rad but a lot more fun to ride than race.... I plan on making the race as hard as possible from the gun.
5 AM
Running 1:00:30 [3] 7.0 mi (8:39 / mi) +773ft 7:49 / mi
shoes: Nike WH3 #2
more mellow mile at south valley. running is still feeling pretty rough... hopefully i turn the corner soon.
12 PM
Cycling-Road 1:10:44 [3] 20.6 mi (17.5 mph) +446ft
lunch spinner on the river path. pure recovery. needed it after this mornings run.
ap: 144
np: 158
mp: 593
611 kJ
ap: 144
np: 158
mp: 593
611 kJ
Thursday Jun 29, 2017 #
Note
slept:7.75
up at 430 today.. heading to breck with adam to pre-ride the Firecracker 50 course.
8 AM
Cycling-MTB 2:34:00 [3] 25.2 mi (9.8 mph) +3384ft
ahr:146 max:175
pre-ride of the firecracker 50 course with adam. super fun, hard course. ripped the bike park coming down... so sick. race day will for sure be a hard one.
Wednesday Jun 28, 2017 #
Note
slept:8.0
good sleep and up early again... basically on the navy seal plan of the everyday 430 wake up... but it's 445 for me.
changing my plan up a bit with leadville now on the calendar. so busy this summer and the weekends are jam packed. going to kind of train through Firecracker by getting in some solid miles this weekend then an easy day and see what happens... then right back at it.
changing my plan up a bit with leadville now on the calendar. so busy this summer and the weekends are jam packed. going to kind of train through Firecracker by getting in some solid miles this weekend then an easy day and see what happens... then right back at it.
6 AM
Cycling-Road 2:02:48 [3] 36.7 mi (17.9 mph) +3469ft
ahr:147 max:183
rolling at 530... i never know how early morning workouts are going to go but this was a good one. 3 x 10' over under hill reps.
over was 110-120% of FTP (330-360), under was 90-100% of FTP (290-300)
#1 - 2' over, 3' under, 1' over, 3' under', 1' over (311 avg watts)
#2 - alternating 1' over, 1' under (321 avg watts)
#3 - alternating 30" over, 30" under (331 avg watts)
solid. goal was to increase overall effort throughout and nailed. got my HR up to 183 which solid for so early in the AM. looking good for firecracker. planning on some more solid work this morning. and trying a different "taper" leading into the race.
ap: 201
np: 255
mp: 866
1485 kJ
over was 110-120% of FTP (330-360), under was 90-100% of FTP (290-300)
#1 - 2' over, 3' under, 1' over, 3' under', 1' over (311 avg watts)
#2 - alternating 1' over, 1' under (321 avg watts)
#3 - alternating 30" over, 30" under (331 avg watts)
solid. goal was to increase overall effort throughout and nailed. got my HR up to 183 which solid for so early in the AM. looking good for firecracker. planning on some more solid work this morning. and trying a different "taper" leading into the race.
ap: 201
np: 255
mp: 866
1485 kJ
2 PM
Strength/Core 30:00 [3]
2 x mini leg blaster + 10 x push ups + sumo walk
3x
10 x goblet squat #35
10 x sdhp #35
10 x kbs #35
10 x shrug #70
10 x t-push ups
10 x box jumps 24"
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
20e x single leg calf raise
3x
10 x goblet squat #35
10 x sdhp #35
10 x kbs #35
10 x shrug #70
10 x t-push ups
10 x box jumps 24"
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
20e x single leg calf raise
4 PM
Running 36:21 [3] 4.3 mi (8:27 / mi) +239ft 8:02 / mi
shoes: Hoka Vanquish v2 (BLK)
family jog on the hood paths. warm and windy.
Tuesday Jun 27, 2017 #
Note
slept:8.0
super tired last night after mask session.... they wipe you out. going to be a scorcher today. AM run, PM mtb race.... hopefully i still have some legs.
6 AM
Running 1:09:00 [3] 8.0 mi (8:37 / mi) +919ft 7:47 / mi
shoes: Hoka Speed Instinct (Blu)
mellow miles at south valley. the combo of the 530am start and still being sore from saturday made for some slow going. just getting the running legs back under me.
3 PM
Cycling-Road 1:30:20 [3] 28.4 mi (18.9 mph) +899ft
change of plans. I was going to do the rattler race but maggie has a proposal due thursday so quick change of plans so she could work on it tonight. good legs and just spinning. nice and warm.
ap: 168
np: 190
mp: 415
908 kJ
ap: 168
np: 190
mp: 415
908 kJ
Monday Jun 26, 2017 #
Note
slept:8.0
another super busy week on all fronts.
want to fit in some strength work this week.... been a while.
want to fit in some strength work this week.... been a while.
6 AM
Cycling-Road 1:51:00 [3] 32.6 mi (17.6 mph) +2242ft
just easy spinning to get the week rolling. legs better than yesterday.
ap: 173
np: 208
mp: 487
1154 kJ
ap: 173
np: 208
mp: 487
1154 kJ
3 PM
Cycling-Trainer 1:01:06 [3] 21.4 mi (21.0 mph) +328ft
ahr:148 max:160
first mask session. leadville prep. 45' @ 10,600ft then 15' easy.
ap: 166
np: 170
mp: 407
607 kJ
ap: 166
np: 170
mp: 407
607 kJ
Sunday Jun 25, 2017 #
Note
slept:9.0
big sleep.
10 AM
Cycling-MTB 3:07:00 [3] 37.6 mi (12.1 mph) +4049ft
mellow mtb miles. bear creek and green mountain. no pop in the legs today. just getting it done.
Saturday Jun 24, 2017 #
Note
slept:8.5
great sleep... post beer & pizza.
8 AM
Running 2:24:00 [3] 9.2 mi (15:39 / mi) +3455ft 11:33 / mi
shoes: Nike WH3 #2
Mt morrison up and over with maggie.... the descent down the backside crushed me. fun being out on the trails with maggie again. need to get some running legs back if i'm going to pace her.
11 AM
Cycling-MTB 1:38:00 [3] 18.2 mi (11.1 mph) +2606ft
hot lap on mt falcon & LOB while maggie finished up her long run. good legs on the bike and glad I did this. got rid of most of the quad soreness.