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Training Log: Grandpa Jameson

In the last 7 days:

activity # timemileskm+ft
  Cycling-Mixed Terrain2 4:34:56 78.95(17.2/h) 127.06(27.7/h) 2546
  Running4 2:40:26 20.51(7:49) 33.01(4:52) 1163
  Cycling-Trainer2 2:30:40 61.37(24.4/h) 98.77(39.3/h) 1283
  Cycling-Road1 2:01:27 36.38(18.0/h) 58.55(28.9/h) 2890
  Strength/Core1 40:00
  Total9 12:27:29 197.21 317.38 7882
averages - sleep:8.8
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3:05
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TuWeThFrSaSuMo

Sunday Oct 14 #

Note
slept:8.5

cold and snowing.

Saturday Oct 13 #

Note
slept:9.0

good sleep. long ride today before snow tonight. stoked to watch kona.
10 AM

Cycling-Mixed Terrain 3:05:08 [3] 53.7 mi (17.4 mph) +1834ft
ahr:151 max:177

killer fall day and ok legs. a bit tired. just cruising on the dirt and enjoying the weather.

Friday Oct 12 #

Note
slept:9.0

another good night of sleep. darker and darker every morning.
8 AM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +480ft 7:01 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and longer hood lap. definitely noticing a shift in fitness already and stoked on running. I wish there was some super early ultra i could do.
12 PM

Cycling-Road 2:01:27 [3] 36.38 mi (18.0 mph) +2890ft
ahr:160 max:182

perfect fall day. ok legs. 4 x 8' sweet spot (92%/285) up deer creek canyon.

4 x 8': 287,292,291,295

a little hot but no forcing it.

ap: 204
np: 238
mp: 600
1453 kJ

Thursday Oct 11 #

Note
slept:8.0

up early for wireless cutover.... last one for a while... hopefully.
8 AM

Running 33:28 [3] 4.05 mi (8:16 / mi) +219ft 7:52 / mi
shoes: Hoka Bondi 4 - Slater

dog jog & strength warm up. another cold morning.

Strength/Core 40:00 [3]

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

dead lift warm up 5 x #135, #135, #165, #185

3x
5 x deadlift #205
10 x push up
20 x sit ups

3x
10 x deadlift #135
10 x kbs #35
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x front squat #75
10 x kneeling curl to press #20
10 x walking lunge #70
20 x plank with kb passthrough #26
12 PM

Cycling-Mixed Terrain 1:29:48 [3] 25.25 mi (16.9 mph) +712ft

took me a while to get the right gear on. uppers 30s when I rolled out, mid 40s at finish. good legs and was just stoked to get out on the high line canal after 3 days on the trainer....

Wednesday Oct 10 #

Note
slept:9.0

good sleep. another trainer session on tap for today and maybe some snow.
8 AM

Running 34:34 [3] 4.3 mi (8:02 / mi) +245ft 7:38 / mi
shoes: Hoka Vanquish v3 (NVY)

easy jog with the pups. cold and light slow.
12 PM

Cycling-Trainer 1:30:00 [3] 36.87 mi (24.6 mph) +778ft
ahr:155 max:167

another trainer session.

3 x 12' big gear/muscle tension: 262,259,260

solid session. felt good.

ap: 221
np: 232
mp: 319
1208 kJ

Tuesday Oct 9 #

Note
slept:9.0

hibernation mode. had to drag myself out of bed at 6. another couple wet and cold days on tap.... trainer time. ugh.
11 AM

Cycling-Trainer 1:00:40 [3] 24.5 mi (24.2 mph) +505ft

solid trainer session.

3 x 10 minutes on w/ a 'Burst' every 2 minutes during ; 5 minutes OFF

felt good and hit all intervals. definitely hitting higher power numbers on the trainer.

ap: 224
np: 239
mp: 595
818 kJ
3 PM

Running 32:24 [3] 4.06 mi (7:59 / mi) +219ft 7:36 / mi
shoes: Hoka Clifton v4 (BLK)

easy jog with pups. mid 30s.

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