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Training Log: Grandpa Jameson

In the last 7 days:

activity # timemileskm+ft
  Cycling-Trainer4 6:30:58 146.61(22.5/h) 235.95(36.2/h) 5853
  Cycling-Road2 3:47:23 64.58(17.0/h) 103.93(27.4/h) 4390
  Running4 2:25:34 17.23(8:27) 27.73(5:15) 855
  Strength/Core2 1:00:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total12 13:53:55 228.92 368.41 11368
averages - sleep:8.8
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FrSaSuMoTuWeTh

Wednesday Jan 16 #

Note
slept:9.0

slept on my neck weird. stiff and sore.

Cycling-Road 1:45:23 [3] 30.48 mi (17.4 mph) +2020ft

just more aerobic miles. keeping it pretty mellow this week. hoping for a solid weekend of riding outside.

ap: 194
np: 224
mp: 458
1209 kJ
7 AM

Running 36:29 [3] 4.3 mi (8:29 / mi) +213ft 8:06 / mi

mellow dog jog. neck was super painful at the start but totally loosened up.

Tuesday Jan 15 #

Note
slept:8.25

up around 530 w/o alarm. crazy dreams about DK.
7 AM

Running 36:33 [3] 4.31 mi (8:29 / mi) +214ft 8:06 / mi
shoes: Hoka Vanquish v3 (NVY)

morning dog jog.
12 PM

Cycling-Road 2:02:00 [3] 34.1 mi (16.8 mph) +2370ft

lunch rip around the hoods. good to get outside. brisk and still plenty if icy sections but just stoked to not be on the trainer. weather and schedule has been forcing me on it more than i would like.

ap: 194
np: 225
mp: 489
1403 kJ

Monday Jan 14 #

Note
slept:9.0

good, big night of sleep after a disappointing sunday with the bolts getting owned. rad season... butmmed it's over!
7 AM

Cycling-Trainer 1:00:00 [3] 22.13 mi (22.1 mph) +640ft

just an easy hour on zwift. fasted. good legs but just keeping it mellow. wanted to get outside today but schedule and temps making it tough.

11 AM

Running 36:16 [3] 4.3 mi (8:26 / mi) +213ft 8:03 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up - icy out there.... but super nice.
12 PM

Strength/Core 30:00 [3]

a bit more mellow of a session and pretty much what i am going to do for next block.

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
10 x squat #135
10 x kbs #35
20 x sit ups

3x
10 x front rack lunge #65
10 x push ups
10 x box jumps
20 x sit ups

Sunday Jan 13 #

Note
slept:8.5

up early again... early bolts game again so getting ride and errands done before. ASAP - Bolt UP!
6 AM

Cycling-Trainer 2:00:00 [3] 42.65 mi (21.3 mph) +2008ft

early spin on zwift. pre-bolts. fasted. felt good for first 90' then kinda wonky. expected that after later afternoon workout yesterday and on it early today. stoked to knock this out and get it done.

Saturday Jan 12 #

Note
slept:9.25

mega sleep. more snow.... trainer time this weekend.
11 AM

Running 36:16 [3] 4.32 mi (8:24 / mi) +215ft 8:01 / mi

easy jog after a mellow, fun morning with Fi. Kinda hard to get out the door.
2 PM

Cycling-Trainer 2:00:00 [3] 48.6 mi (24.3 mph) +1483ft

Zwift Sweet Spot workout. - I am going to do all my workouts on zwift this next around. a bit more entertaining and the TR workouts in the second 6 week block are kind of boring... i can make better ones myself while still to the same basic structure.

5 x 20' as:
10' @ 90% - 2' @ 50% - 5' @ 95% - 3' @50%

super solid workout and good legs and motivation once I got rolling.

ap: 225
np: 241
mp: 378
1618 kJ

Friday Jan 11 #

Note
slept:8.5

great sleep. woke up to dumping snow. sweet.

likely no riding outside this weekend. bummer.
7 AM

Cycling-Trainer 1:30:58 [3] 33.23 mi (21.9 mph) +1722ft

dumping snow. just cruising on zwift. watched 2 episodes of zwift. pretty good legs... especially after yesterday.

ap: 199
np: 205
mp: 335
1087 kJ
12 PM

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

warm up

Strength/Core 30:00 [3]

kept it short today....

2 x myrtl - barbell complex - 10 x push ups - sumo walk

dead lift warm up 5 x #135, # 155, #185

5 x 5 deadlift #205
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x spiderman push ups
20 x jumping lunges
10 x toes to post
10 x face down back ext

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