Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 1, 2017:
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Sunday Oct 1, 2017 #
Note
slept:9.5
Fi in our bed all night... but good sleep. I think Maggie may be sick now too... so bummed for her. When it rains it pours. leave tomorrow for a work trip to socal. luckily her mom and dad will be here to help with fi and everything else.
9 AM
Running 53:00 [3] 6.5 mi (8:09 / mi) +375ft 7:44 / mi
shoes: Hoka Clayton (Red)
after pancakes with fi we rolled out in the bob after making sure maggie was good. long way to the "castle park". stopped at park for 30' after 4.5 miles and gotta flat on the cut through trail. last 1.8 miles mostly uphill with the flat were fun!! good times for me and fi.
1 PM
Cycling-Road 1:51:00 [3] 31.1 mi (16.8 mph) +1670ft
ahr:162 max:198
while fi napped... out and back through waterton canyon and up the CT. dropping mountain bikes on the climb... so rad. felt great today. gnarly headwind heading out and was hoping for tail coming home... no luck. total cross/head wind. work the whole way back and i was ripping. went for chatfield gravel KOM but way too much headwind... bonus... i hit 198 bpms going for it. unreal.
straight into mowing and weed whacking when i got home. packed weekend but so good.
straight into mowing and weed whacking when i got home. packed weekend but so good.
Saturday Sep 30, 2017 #
Event: Outlier XC
Note
slept:9.5 (rest day)
more great sleep. still kinda sore from lifting thursday.
Forced rest day. Taking care of maggie and then running errands. Maggie got a migraine.. so gnarly with everything else she has going on. Hanging with Fi and relaxing. Worked in my bikes to get ready to sell.
Forced rest day. Taking care of maggie and then running errands. Maggie got a migraine.. so gnarly with everything else she has going on. Hanging with Fi and relaxing. Worked in my bikes to get ready to sell.
Friday Sep 29, 2017 #
Note
slept:9.25
more great sleep. i love this time of year.
11 AM
Cycling-Road 2:01:23 [3] 29.0 mi (14.3 mph) +2165ft
ahr:142 max:172
such a fun ride. SV and KC lower trails. hero dirt. ripping single track on the late. so much fun! getting more comfortable and pushing the limits of speed and handling on the dirt.
Thursday Sep 28, 2017 #
Note
slept:8.5
going to be a bit crazy the next few weeks with maggie out of commission.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
2 x mini leg blaster + 10 x t-push up +20 x step ups
front squat warm up: 5 x #45, 5 x #65, 3 x #95
3x
5 x front squat #105
20 x step ups
10 x kbs #35
10e x kneeling keg lift #35
20 x reverse leg curl
3x
5 x power clean #95
10 x box jump 24"
20 x sit ups
20 x toes to post
1' plank
front squat warm up: 5 x #45, 5 x #65, 3 x #95
3x
5 x front squat #105
20 x step ups
10 x kbs #35
10e x kneeling keg lift #35
20 x reverse leg curl
3x
5 x power clean #95
10 x box jump 24"
20 x sit ups
20 x toes to post
1' plank
12 PM
Cycling-Road 1:41:38 [3] 29.2 mi (17.2 mph) +1904ft
mellow lunch ride. rode a bit of dirt but trying to stay out of the mud and not thrash the trails.
Wednesday Sep 27, 2017 #
Note
slept:9.5
had to force myself to get up at 630.... Maggie has surgery on her foot today.
2 PM
Running 1:03:51 [3] 8.1 mi (7:53 / mi) +328ft 7:35 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
mellow hood lap after getting back from Maggie's surgery and getting her all situated. surgery went great now i just hope she doesn't lose her mind the next few weeks!
Tuesday Sep 26, 2017 #
Note
slept:8.25
getting to the time of year where i can really sleep. colder, darker mornings. been having to drag myself out of bed.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +217ft 14:10 / mi
warm up
Strength/Core 40:00 [3]
2 x barbell complex + 10 x push ups + + 20 step ups + sumo walk
squat warm up: 5 x #65, 5 x #95, 5 x #115, 2 x #135
3x
5 x squat #140
5 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
DL warm up: 5 x #95, 5 x #135, 3 x #165
3x
5 x DL #185
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
squat warm up: 5 x #65, 5 x #95, 5 x #115, 2 x #135
3x
5 x squat #140
5 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
DL warm up: 5 x #95, 5 x #135, 3 x #165
3x
5 x DL #185
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM
Cycling-Road 1:43:51 [3] 29.4 mi (17.0 mph) +2028ft
nice and cool. rollded out in arm & knee warmers & a vest. 5 x 6' AeT intervals up deer creek. nothing hard. just aerobic work.
Monday Sep 25, 2017 #
Note
slept:10.0
big sleep. woke up hungry but not sore or tired.
12 PM
Running 1:02:39 [3] 8.0 mi (7:50 / mi) +315ft 7:33 / mi
shoes: Hoka Vanquish v2 (BLK)
easy lunch jog down to the river and back. pretty shocked with how good i feel. not soreness... not tired.