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Training Log: Grandpa Jameson

In the last 7 days:

activity # timemileskm+ft
  Cycling-trainer/stationary4 5:45:00 99.4(17.3/h) 159.97(27.8/h)
  Running3 2:13:30 16.7(8:00) 26.88(4:58) 794
  Cycling-Road1 1:37:00 29.1(18.0/h) 46.83(29.0/h) 2047
  Strength/Core2 1:20:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total10 11:05:30 145.7 234.48 3111
averages - sleep:7.9 weight:148lbs
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MoTuWeThFrSaSu

Saturday Mar 25 #

Note
slept:8.0

finally some good sleep. cold mostly gone... quick one.

Friday Mar 24 #

Note
slept:8.0

still a bit of a cold but seems to be passing.
6 AM

Cycling-trainer/stationary 1:30:00 [3] 29.0 mi (19.3 mph)
ahr:152 max:181

Dade +4 - TrainerRoad

Dade +4 is three sets of 3x2.5-minute VO2max repeats at 120%FTP followed by 25 minutes at 65% FTP.

2.5 minutes of recovery fall between Intervals and 5 minutes of easy spinning separate each set.

tough day at the office. with the cold this was a lot harder than it should been. RPE way higher than HR and power. got through the first 2 sets and the backed it of 10% the last one. still a good effort.

average power: 199
normal power: 244
max power: 344
1074 kJ
3 PM

Running 38:30 [3] 5.0 mi (7:42 / mi) +253ft 7:21 / mi
shoes: Hoka Vanquish v2 (BLK)

easy afternoon hood jog. nice easy lap and felt pretty good. cold definitely on the way out... just in time for the weekend.

Thursday Mar 23 #

Note
slept:8.5

had to wake up at 5 for some quick work and thankfully was able to get back to sleep. needed it... have a bit of cold.
12 PM

Cycling-trainer/stationary 1:15:00 [3] 23.3 mi (18.6 mph)
ahr:142 max:159

Trainerroad — Whorl

Whorl consists of an hour & 15 minutes of aerobic Endurance work spent between 60-75% FTP.

was going to head over to the trails. got 5' out and wind was gnarly. supposed to be and easy ride and was riding hard straight into a 30 mph head wind. pulled the plug. felt good to spin the legs out.

average power: 170
normal power: 173
max power: 324
764 kJ

Wednesday Mar 22 #

Note
slept:7.5 weight:148lbs

broken sleep...
6 AM

Cycling-trainer/stationary 1:30:00 [3] 21.6 mi (14.4 mph)
ahr:145 max:170

Mount Goode

Mount Goode is 3x15-minute intervals at 97-99% FTP with 8-minute recoveries between intervals.

did these a big gear climbing intervals. grinding through it.

average power: 209
normal power: 237
max power: 293
1129 kJ
12 PM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]

2 x barbell complex + sumo walk

Squat WU:
5 x #95
5 x #115
5 x #135

5x
5 x squat #150
10 x kbs #35
20 x sit ups

10x
2 x front squat #85
2 x box jump
2e x single leg DL #35
10 x russian twist #26

3x
2 x lunge matrix #40
10 x push ups
20e x calf raises
5e x kneeling slasher to halo
4 PM

Running 35:00 [3] 4.2 mi (8:20 / mi) +233ft 7:55 / mi
shoes: Hoka Vanquish v2 (BLK)

family jog... rough one... gut was jacked... ate too much for lunch.

Tuesday Mar 21 #

Note
slept:7.5

up early... but awesome sleep.
5 AM

Cycling-trainer/stationary 1:30:00 [3] 25.5 mi (17.0 mph)
ahr:152 max:186

Bashful +5 - TrainerRoad

Bashful +5 is 3 sets of 5x90-second intervals at 125% FTP followed by 30 minutes at 65% FTP.

Recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.

Damn this was so hard but got it done. was cracking by the last two intervals of each set. using new ftp of 282

avg power: 200
normal power: 252
max power: 367
1080 kJ
12 PM

Cycling-Road 1:37:00 [3] 29.1 mi (18.0 mph) +2047ft

south valley spinner. legs pretty tired from the gnarly trainer session this morning.

avg power: 174
normal power: 207
max power: 630
1014 kJ

Monday Mar 20 #

Note
slept:8.0

up early... the pup woke me up by jumping in our bed at 430...the i started thinking about some work i needed to get done and couldn't go back to sleep.
12 PM

Running 1:00:00 [3] 7.5 mi (8:00 / mi) +308ft 7:42 / mi
ahr:143 shoes: Hoka Vanquish v2 (BLK)

easy jog down the river and back. taking it easy.
1 PM

Strength/Core 30:00 [3]

2 x barbel complex + push ups
5 x OH Press #65

5x
5 x OH Press #75
10 x kbs #35
20 x sit ups

3x
6e x kb floor press #35
15 x toes to post
15 x bent over row #75
15 x shrugs #70

3x
10 x hang power clean #65
10 x push ups
10e x db curl #20
10 x overhead tri ext #26
1' plank

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