Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 30, 2017:
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Sunday Jul 30, 2017 #
Note
slept:8.0
good sleep. up a bit late having a beer with Kan after he got back from running the pikes peak 50. need to put that on the list.
12 PM
Cycling-Road 2:01:00 [3] 34.0 mi (16.9 mph) +1186ft
ahr:142 max:162
fun loop on the cx bike. out over the chatfield damn to the high line canal trail. took that to waterton canyon and rode out to the colorado trail and back. back to chatfield on the dirt road then home. good loop. rolled all the dirt sections and practiced some dismounts and mounts... cross is coming!
Saturday Jul 29, 2017 #
Note
slept:9.0
big sleep and a big ride on tap.
9 AM
Cycling-MTB 5:14:00 [3] 61.7 mi (11.8 mph) +7875ft
ahr:150 max:178
solid, tough day on the mtb. started at bear creek and 2' in my pedal came of the spindle. couldn't fix it so bolted home to swap and the got started again 30' later. ripped through bear creek and then my garmin froze for about 10' before coming back to life... weird.
started raining when i hit mt falcon and i was riding well. PR on the climb even with a couple dabs and having to stop for a few hikers. ripped the descent at LoB and then got poured on all the way down 74.
refilled at the gas statation and then some more climbing at green mtn. more and rain and some shitty mud on the southside.... not as bad as I've seen it though and still ridable. finished up there and then ripped back through bear creek.
solid day on the bike with plenty of climbing. leadville next weekend for one more long ride.
started raining when i hit mt falcon and i was riding well. PR on the climb even with a couple dabs and having to stop for a few hikers. ripped the descent at LoB and then got poured on all the way down 74.
refilled at the gas statation and then some more climbing at green mtn. more and rain and some shitty mud on the southside.... not as bad as I've seen it though and still ridable. finished up there and then ripped back through bear creek.
solid day on the bike with plenty of climbing. leadville next weekend for one more long ride.
Friday Jul 28, 2017 #
Note
slept:8.25
good sleep and crazy dreams.
6 AM
Running 34:16 [3] 4.0 mi (8:34 / mi) +232ft 8:07 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
mellow morning miles. perfect jogging temps. felt pretty good, but just nice and slow.
1 PM
Cycling-Road 1:38:18 [3] 29.28 mi (17.9 mph) +2013ft
ahr:139 max:165
mellow lunch spin. pretty hot. kept it easy with big mtb on tap for tomorrow.
ap: 172
np: 207
mp: 530
1016 kJ
ap: 172
np: 207
mp: 530
1016 kJ
Thursday Jul 27, 2017 #
Note
slept:8.0 weight:147lbs
good sleep and taking advantage of getting out early in the morning for workouts. going to be much harder starting next week.
glad i only did two harder rounds on strength instead of 3. can feel it in my upper body already. I'll be stoked to start building some strength again after LT100.
glad i only did two harder rounds on strength instead of 3. can feel it in my upper body already. I'll be stoked to start building some strength again after LT100.
6 AM
Running 1:22:31 [3] 9.3 mi (8:52 / mi) +1848ft 7:28 / mi
shoes: Hoka Stinson ATR 3 (Blue)
early manor house and the best i've felt yet. finally.... quads are actually feeling good descending! took way longer than i thought to get my running legs back.
1 PM
Cycling-Trainer 1:00:00 [3] 21.4 mi (21.4 mph) +617ft
ahr:150 max:171
zwift recovery spin while Fi napped and maggie had a dr appt. need to get used to the trainer gain. Full on cx training after leadville. sweating buckets watching LT100 youtube videos.
ap: 179
np: 185
mp: 496
648 kJ
ap: 179
np: 185
mp: 496
648 kJ
Wednesday Jul 26, 2017 #
Note
slept:7.5
up before alarm.
6 AM
Cycling-MTB 2:03:11 [3] 21.0 mi (10.2 mph) +3729ft
ahr:140 max:167
solid morning at green mountain. rolled out when it was just light enough. good legs from the start. tons of PRs out there. feeling really good.
1 PM
Strength/Core 20:00 [3]
just a quick one... been a while
2x
mini leg blaster
10 x push ups
2x
10 x goblet squat #35
10 x kb sdhp #35
10 x kbs #35
10 x shrugs #70
10 x t-push ups
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
20e x calf raises
2x
mini leg blaster
10 x push ups
2x
10 x goblet squat #35
10 x kb sdhp #35
10 x kbs #35
10 x shrugs #70
10 x t-push ups
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
20e x calf raises
4 PM
Running 36:34 [3] 4.3 mi (8:30 / mi) +240ft 8:05 / mi
shoes: Hoka Clayton (Red)
mellow family jog on the hood paths.... humid. running legs still continue to feel better.
Tuesday Jul 25, 2017 #
Note
slept:8.0
deep sleep. hit snooze once. mornings are for sure getting darker. 530 rollout is pushing it.. so more sleep. last week of getting out early.
maggie starts work monday and Fi starts school tuesday. huge change.
maggie starts work monday and Fi starts school tuesday. huge change.
5 AM
Cycling-Road 1:49:43 [3] 32.4 mi (17.7 mph) +2735ft
ahr:143 max:183
warm morning and felt pretty good rolling out. short, hard intervals on tap.
10 x 1' Hard - original goal was 375+ watts but as i got into them hitting around 400 was manageable. 1' recovery... all on a climb.
average watts per interval: 397,400,401,405,402,404,409,403,402,410
steady 20+' climb after then easy spinning home.
ap: 195
np: 249
mp: 641
1282 kJ
10 x 1' Hard - original goal was 375+ watts but as i got into them hitting around 400 was manageable. 1' recovery... all on a climb.
average watts per interval: 397,400,401,405,402,404,409,403,402,410
steady 20+' climb after then easy spinning home.
ap: 195
np: 249
mp: 641
1282 kJ
12 PM
Running 1:03:36 [3] 8.2 mi (7:45 / mi) +344ft 7:28 / mi
shoes: Hoka Clayton (Red)
easy lunch jog from home. feeling better running every outing. finally confident that I'll be able to pace maggie in less than a month.
Monday Jul 24, 2017 #
Note
slept:9.75
back home and big sleep. stoked to get back. parent leave today and then back to "normal" life. work should be typically nuts this week.
not too sore from the running this past weekend. stoked.
7-10 days of hard training left for leadville. super stoked to go there and race now. going to be nuts.
not too sore from the running this past weekend. stoked.
7-10 days of hard training left for leadville. super stoked to go there and race now. going to be nuts.
12 PM
Cycling-Road 1:28:38 [3] 28.6 mi (19.4 mph) +820ft
mellow monday spin... legs actually feel pretty good. ready to smash another hard week.
ap: 168
np: 189
mp: 501
895 kJ
ap: 168
np: 189
mp: 501
895 kJ