Training Log Archive: Grandpa JamesonIn the 30 days ending Jun 30, 2017:
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Friday Jun 30, 2017 #
Note
slept:8.0
445 wake up.... didn't move last night or wake up. FC50 is going to be a tough one.... hard climbing, fun descending. the trails are so rad but a lot more fun to ride than race.... I plan on making the race as hard as possible from the gun.
5 AM
Running 1:00:30 [3] 7.0 mi (8:39 / mi) +773ft 7:49 / mi
shoes: Nike WH3 #2
more mellow mile at south valley. running is still feeling pretty rough... hopefully i turn the corner soon.
12 PM
Cycling-Road 1:10:44 [3] 20.6 mi (17.5 mph) +446ft
lunch spinner on the river path. pure recovery. needed it after this mornings run.
ap: 144
np: 158
mp: 593
611 kJ
ap: 144
np: 158
mp: 593
611 kJ
Thursday Jun 29, 2017 #
Note
slept:7.75
up at 430 today.. heading to breck with adam to pre-ride the Firecracker 50 course.
8 AM
Cycling-MTB 2:34:00 [3] 25.2 mi (9.8 mph) +3384ft
ahr:146 max:175
pre-ride of the firecracker 50 course with adam. super fun, hard course. ripped the bike park coming down... so sick. race day will for sure be a hard one.
Wednesday Jun 28, 2017 #
Note
slept:8.0
good sleep and up early again... basically on the navy seal plan of the everyday 430 wake up... but it's 445 for me.
changing my plan up a bit with leadville now on the calendar. so busy this summer and the weekends are jam packed. going to kind of train through Firecracker by getting in some solid miles this weekend then an easy day and see what happens... then right back at it.
changing my plan up a bit with leadville now on the calendar. so busy this summer and the weekends are jam packed. going to kind of train through Firecracker by getting in some solid miles this weekend then an easy day and see what happens... then right back at it.
6 AM
Cycling-Road 2:02:48 [3] 36.7 mi (17.9 mph) +3469ft
ahr:147 max:183
rolling at 530... i never know how early morning workouts are going to go but this was a good one. 3 x 10' over under hill reps.
over was 110-120% of FTP (330-360), under was 90-100% of FTP (290-300)
#1 - 2' over, 3' under, 1' over, 3' under', 1' over (311 avg watts)
#2 - alternating 1' over, 1' under (321 avg watts)
#3 - alternating 30" over, 30" under (331 avg watts)
solid. goal was to increase overall effort throughout and nailed. got my HR up to 183 which solid for so early in the AM. looking good for firecracker. planning on some more solid work this morning. and trying a different "taper" leading into the race.
ap: 201
np: 255
mp: 866
1485 kJ
over was 110-120% of FTP (330-360), under was 90-100% of FTP (290-300)
#1 - 2' over, 3' under, 1' over, 3' under', 1' over (311 avg watts)
#2 - alternating 1' over, 1' under (321 avg watts)
#3 - alternating 30" over, 30" under (331 avg watts)
solid. goal was to increase overall effort throughout and nailed. got my HR up to 183 which solid for so early in the AM. looking good for firecracker. planning on some more solid work this morning. and trying a different "taper" leading into the race.
ap: 201
np: 255
mp: 866
1485 kJ
2 PM
Strength/Core 30:00 [3]
2 x mini leg blaster + 10 x push ups + sumo walk
3x
10 x goblet squat #35
10 x sdhp #35
10 x kbs #35
10 x shrug #70
10 x t-push ups
10 x box jumps 24"
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
20e x single leg calf raise
3x
10 x goblet squat #35
10 x sdhp #35
10 x kbs #35
10 x shrug #70
10 x t-push ups
10 x box jumps 24"
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
20e x single leg calf raise
4 PM
Running 36:21 [3] 4.3 mi (8:27 / mi) +239ft 8:02 / mi
shoes: Hoka Vanquish v2 (BLK)
family jog on the hood paths. warm and windy.
Tuesday Jun 27, 2017 #
Note
slept:8.0
super tired last night after mask session.... they wipe you out. going to be a scorcher today. AM run, PM mtb race.... hopefully i still have some legs.
6 AM
Running 1:09:00 [3] 8.0 mi (8:37 / mi) +919ft 7:47 / mi
shoes: Hoka Speed Instinct (Blu)
mellow miles at south valley. the combo of the 530am start and still being sore from saturday made for some slow going. just getting the running legs back under me.
3 PM
Cycling-Road 1:30:20 [3] 28.4 mi (18.9 mph) +899ft
change of plans. I was going to do the rattler race but maggie has a proposal due thursday so quick change of plans so she could work on it tonight. good legs and just spinning. nice and warm.
ap: 168
np: 190
mp: 415
908 kJ
ap: 168
np: 190
mp: 415
908 kJ
Monday Jun 26, 2017 #
Note
slept:8.0
another super busy week on all fronts.
want to fit in some strength work this week.... been a while.
want to fit in some strength work this week.... been a while.
6 AM
Cycling-Road 1:51:00 [3] 32.6 mi (17.6 mph) +2242ft
just easy spinning to get the week rolling. legs better than yesterday.
ap: 173
np: 208
mp: 487
1154 kJ
ap: 173
np: 208
mp: 487
1154 kJ
3 PM
Cycling-Trainer 1:01:06 [3] 21.4 mi (21.0 mph) +328ft
ahr:148 max:160
first mask session. leadville prep. 45' @ 10,600ft then 15' easy.
ap: 166
np: 170
mp: 407
607 kJ
ap: 166
np: 170
mp: 407
607 kJ
Sunday Jun 25, 2017 #
Note
slept:9.0
big sleep.
10 AM
Cycling-MTB 3:07:00 [3] 37.6 mi (12.1 mph) +4049ft
mellow mtb miles. bear creek and green mountain. no pop in the legs today. just getting it done.
Saturday Jun 24, 2017 #
Note
slept:8.5
great sleep... post beer & pizza.
8 AM
Running 2:24:00 [3] 9.2 mi (15:39 / mi) +3455ft 11:33 / mi
shoes: Nike WH3 #2
Mt morrison up and over with maggie.... the descent down the backside crushed me. fun being out on the trails with maggie again. need to get some running legs back if i'm going to pace her.
11 AM
Cycling-MTB 1:38:00 [3] 18.2 mi (11.1 mph) +2606ft
hot lap on mt falcon & LOB while maggie finished up her long run. good legs on the bike and glad I did this. got rid of most of the quad soreness.
Friday Jun 23, 2017 #
Note
slept:8.0
marathon work day yesterday and likely more of the same today we'll see... on calls with cisco from 730am to 8pm last night. good times.
6 AM
Running 33:29 [3] 4.0 mi (8:22 / mi) +232ft 7:56 / mi
shoes: Nike Air Pegasus+ 30 - Cali
soggy shakeout. just and ez hood lap. super windy and rain. good times.
12 PM
Cycling-Road 1:22:23 [3] 25.9 mi (18.9 mph) +863ft
more mellow miles at lunch. between meetings and calls with Cisco. only in the 50s which actually felt pretty great. legs are back.
ap: 181
np: 199
mp: 433
893 kJ
ap: 181
np: 199
mp: 433
893 kJ
Thursday Jun 22, 2017 #
Note
slept:8.5
up early for more AC upgrades. new race on the sched.... Leadville 100 MTB... stoked for this one. Going to roll to this one solo and hopefully have some one crew. don't maggie to have to deal with the whole trip, crewing, etc the week before her biggest race of the year since this is so last minute.
6 AM
Cycling-Road 1:56:44 [3] 33.8 mi (17.4 mph) +2461ft
another easy.... but a bit of a different route. thinking about how i am going to attack leadville training while running and have some fun on the trail with maggie.
ap: 177
np: 214
mp: 487
1243 kJ
ap: 177
np: 214
mp: 487
1243 kJ
Wednesday Jun 21, 2017 #
Note
slept:8.5
still getting super tired at nigh... well... more tired than normal. just passing out when i get into bed. more solid sleep and finally feeling normal getting up.
6 AM
Cycling-Road 1:56:29 [3] 34.0 mi (17.5 mph) +2601ft
another easy spin but legs and energy are much better today. should be back to normal tomorrow.
ap: 177
np: 215
mp: 892
1239 kJ
ap: 177
np: 215
mp: 892
1239 kJ
3 PM
Running 35:14 [3] 4.3 mi (8:12 / mi) +240ft 7:47 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
easy family jog from home. stoked to be back running a bit more.... gotta be able to pace maggie in august.
Tuesday Jun 20, 2017 #
Note
slept:9.0
another night of really good sleep.... i was super tired all day yesterday.
6 AM
Cycling-Road 1:45:00 [3] 32.0 mi (18.3 mph) +876ft
just another easy spin. no soreness but still tired.
ap: 158
np: 178
mp: 265
997 kJ
ap: 158
np: 178
mp: 265
997 kJ
3 PM
Running 34:52 [3] 4.3 mi (8:07 / mi) +239ft 7:42 / mi
shoes: Hoka Clayton (Red)
mellow hood jog. actually felt pretty good. planning to start running a bit more including some big runs with maggie. need to get pacer fit!
Monday Jun 19, 2017 #
Note
slept:9.5
much needed big sleep. great day yesterday with the family and maggie got the W. ate alot..... and my body feels good. I was properly tired yesterday but not sore. Bring on Firecracker 50 in about 2 weeks.
Plan is to take a few easy days and then a pretty solid week of work to get sharp for Firecracker. I'm expecting to need to go really hard on the first climb to start that race.
Plan is to take a few easy days and then a pretty solid week of work to get sharp for Firecracker. I'm expecting to need to go really hard on the first climb to start that race.
12 PM
Cycling-Road 1:33:18 [3] 27.8 mi (17.9 mph) +869ft
super mellow recovery spin. tired for sure.
ap: 159
np: 181
mp: 383
883 kJ
ap: 159
np: 181
mp: 383
883 kJ
Sunday Jun 18, 2017 #
Note
slept:6.0 (rest day)
up at 3am Mt Evans Ascent for Maggie.
Saturday Jun 17, 2017 #
Event: Bailey Hundo
Note
slept:6.0
not the best sleep the night before the race.
6 AM
Cycling-MTB (RACE!) 7:43:21 [3] 87.8 mi (11.4 mph) +10125ft
ahr:161 max:179
Bailey Hundo.... not a lot to say about this one other that it went according to plan with not a lot of drama.
started with the front group and in the first, hilly 7 miles 3 of us were off the front with a good gap. the other two dudes were pros and I was trying to use them to get a gap. they were going pretty damn hard. they dropped me when we hight the colorado trail. I had never ridden that section before so was a bit tentative on the descent.
I just went into steady mode and made sure to eat and drink plenty. I was keeping the hammer down but not in chase mode. I wanted to ride with the pro dudes for as long as possible but not chase them and risk not being the top non pro.
I saw maggie at 28, 48, 68, and 73 miles to get more bottles and food. the story of the day is that i just rode steady. i had zero low points and legs were always solid.
finished 3rd overall, 1st non pro, and 1st in 30-39 by a good gap. getting the big gap off the start and working harder than i wanted to paid off. Once i was out of sight i was probably hard to chase down.
started with the front group and in the first, hilly 7 miles 3 of us were off the front with a good gap. the other two dudes were pros and I was trying to use them to get a gap. they were going pretty damn hard. they dropped me when we hight the colorado trail. I had never ridden that section before so was a bit tentative on the descent.
I just went into steady mode and made sure to eat and drink plenty. I was keeping the hammer down but not in chase mode. I wanted to ride with the pro dudes for as long as possible but not chase them and risk not being the top non pro.
I saw maggie at 28, 48, 68, and 73 miles to get more bottles and food. the story of the day is that i just rode steady. i had zero low points and legs were always solid.
finished 3rd overall, 1st non pro, and 1st in 30-39 by a good gap. getting the big gap off the start and working harder than i wanted to paid off. Once i was out of sight i was probably hard to chase down.
Friday Jun 16, 2017 #
Note
slept:9.5 weight:145lbs
another big night of sleep. definitely feeling rested. full on taper mode.
9 AM
Cycling-Road 1:16:17 [3] 25.5 mi (20.1 mph) +751ft
ahr:150 max:182
pre-race opener workout in chatfield.
2 x 3' (305,308) - 2' recovery
3 x 1' (358,354,363) - 2' recovery
4 x 30" (438,437,426,459) - - 2' recovery
4 x 15" HARD!
perfect amount of effort. finished and felt ready to hammer. everything else super easy.
ap: 194
np: 247
mp: 915
895 kJ
2 x 3' (305,308) - 2' recovery
3 x 1' (358,354,363) - 2' recovery
4 x 30" (438,437,426,459) - - 2' recovery
4 x 15" HARD!
perfect amount of effort. finished and felt ready to hammer. everything else super easy.
ap: 194
np: 247
mp: 915
895 kJ
Thursday Jun 15, 2017 #
Note
slept:9.0 weight:145lbs
another big night of sleep... all going according to plan. 90' spin today with a couple short efforts mixed in.
9 AM
Cycling-Road 1:31:31 [3] 28.6 mi (18.8 mph) +1430ft
late morning spin through DC/SV/KC. Legs feeling good today. A handful unstructured short efforts on the climbs.
ap: 183
np: 215
mp: 780
1003 kJ
ap: 183
np: 215
mp: 780
1003 kJ
Wednesday Jun 14, 2017 #
Note
slept:8.0
up early to head to green for some mtb action and test my race set up.
6 AM
Cycling-MTB 2:00:53 [3] 20.6 mi (10.2 mph) +3173ft
ahr:139 max:163
good times at green mountain. just steady on the climbs and having fun descending. tested the feed bag for my second bottle... so solid. going to go with that set up for sure.
legs a bit tired from yesterday's effort but that was the point. super mellow tomorrow. right on track.
legs a bit tired from yesterday's effort but that was the point. super mellow tomorrow. right on track.
Tuesday Jun 13, 2017 #
Note
slept:9.5
big night of sleep. shooting for the same thing on thursday ad firday. early wake up tomorrow.
11 AM
Cycling-Road 1:58:11 [3] 35.1 mi (17.8 mph) +3086ft
ahr:147 max:184
some solid race week efforts. stoked to be doing workouts outside now.
1 x 10' climb (311 watts)
5 x 1' HARD! (394,401,403,407,432)
felt solid. everything else mellow.
ap: 193
np: 254
mp: 943
1372 kJ
1 x 10' climb (311 watts)
5 x 1' HARD! (394,401,403,407,432)
felt solid. everything else mellow.
ap: 193
np: 254
mp: 943
1372 kJ
Monday Jun 12, 2017 #
Note
slept:7.75
race week. up early today to get my ride down. super busy week which is a good thing.... only plan on waking of up early twice to ride (mon & weds) and banking the sleep the other days.
6 AM
Cycling-Road 1:58:52 [3] 36.6 mi (18.5 mph) +892ft
getting race week started the same way i did last week. mellow spin through chatfield and then out and and back on the river path. just spinning. killer morning.
ap: 161
np: 177
mp: 450
1147 kJ
ap: 161
np: 177
mp: 450
1147 kJ
Sunday Jun 11, 2017 #
Note
slept:9.0
biggest night of sleep i've had in a while... must of needed it.
9 AM
Cycling-Road 2:55:56 [3] 51.6 mi (17.6 mph) +5201ft
ahr:152 max:179
standard high grade/city view loop. just a steady effort the whole time. felt ok. ready to race.
ap: 198
np: 232
mp: 661
2087 kJ
ap: 198
np: 232
mp: 661
2087 kJ
Saturday Jun 10, 2017 #
Note
slept:8.5
passed out as soon as my head hit the pillow. heading out to ride a lap of the bailey hundo course today... gonna be a warm one.
9 AM
Cycling-MTB 2:14:53 [3] 23.5 mi (10.5 mph) +2791ft
ahr:151 max:173
pre-ride of bailey hundo course out at buff creek. really good legs today... stomping up the first climb and rode solid on all the tech stuff on little scraggy. that trail is slow going. going to be interesting to see how it plays out on race day.
all was going awesome then while descending morrison creek my chainring came loose and just started spinning. the lock ring totally came off the back. i recently got a new bottom bracket and chainring and they obviously didn't install or torque it down correctly. I was able to hand tighten it enough to get out of there and luckily it was almost all downhill back to the car. lame. 4 hour ride turned into 2 and i didn't get to ride the other side of the course.
went straight to bike shop on the way home and they fixed. the dude who swapped my bottom bracket FORGOT a washer so it was moving side to side which likely cause the lock ring to loosen up. unreal. all good now though.
can't wait to race next weekend.
all was going awesome then while descending morrison creek my chainring came loose and just started spinning. the lock ring totally came off the back. i recently got a new bottom bracket and chainring and they obviously didn't install or torque it down correctly. I was able to hand tighten it enough to get out of there and luckily it was almost all downhill back to the car. lame. 4 hour ride turned into 2 and i didn't get to ride the other side of the course.
went straight to bike shop on the way home and they fixed. the dude who swapped my bottom bracket FORGOT a washer so it was moving side to side which likely cause the lock ring to loosen up. unreal. all good now though.
can't wait to race next weekend.
Friday Jun 9, 2017 #
Note
slept:7.0
up working until 930 last night... hopefully a mellow day on all fronts today.
6 AM
Running 33:11 [3] 4.0 mi (8:18 / mi) +232ft 7:52 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow hood loop to start the day.
12 PM
Cycling-Road 1:25:00 [3] 27.8 mi (19.6 mph) +850ft
mellow spin through chatfiled and back. hot... but awesome. body nice and loose and feeling good.
ap: 178
np: 199
mp: 489
918 kJ
ap: 178
np: 199
mp: 489
918 kJ
Thursday Jun 8, 2017 #
Note
slept:7.5
up later than normal working on my bikes... gnarly thunderstorms last night. up early to rip some trails and upgrade some firewalls... never ending.
6 AM
Cycling-MTB 2:02:00 [3] 20.0 mi (9.8 mph) +3493ft
ahr:141 max:166
fun morning at green mountain. the gnarly thunderstorms and rain produced some killer conditions at green mountain. hero dirt. steady and on the climbs and fun on the descents. really looking forward to next saturday's race.
1 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
2 x mini leg blaster + 10 x push ups + sumo walk
3x
10 x goblet squat to one leg #35
10 x kb sdhp #35
10 x kbs #35
10 x shrugs #70
10 x t-push ups
10 x box jumps 24"
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises
3x
10 x goblet squat to one leg #35
10 x kb sdhp #35
10 x kbs #35
10 x shrugs #70
10 x t-push ups
10 x box jumps 24"
10 x weighted sit ups #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises
Wednesday Jun 7, 2017 #
Note
slept:8.5 weight:147lbs
passed out sleep.... these earlier mornings are making for earlier nights.
6 AM
Cycling-Trainer 1:30:00 [3] 33.4 mi (22.3 mph)
ahr:146 max:180
Acrodectes - TrainerRoad
3x15-minute sets of 1 minute On/1 minute Off where the On-segments are spent at 120, 130 or 115% FTP and the Off-segments are spent at 40% FTP.
Rest between sets of intervals is 10 minutes.
solid last VO2 max effort before the race. nailed all the intervals. the last two at 130% were tough but got them done. good work and equal recovery.
ap: 184
np: 248
mp: 367
996 kJ
3x15-minute sets of 1 minute On/1 minute Off where the On-segments are spent at 120, 130 or 115% FTP and the Off-segments are spent at 40% FTP.
Rest between sets of intervals is 10 minutes.
solid last VO2 max effort before the race. nailed all the intervals. the last two at 130% were tough but got them done. good work and equal recovery.
ap: 184
np: 248
mp: 367
996 kJ
4 PM
Running 36:10 [3] 4.3 mi (8:25 / mi) +54ft 8:19 / mi
shoes: Nike Air Pegasus+ 30 - Cali
mellow family jog on the river path. barely avoiding the storms. stoked for the weekly run. likely my last run before the race.
Tuesday Jun 6, 2017 #
Note
slept:8.0
good sleep and up early again to ride.
5 AM
Cycling-Road 1:54:00 [3] 33.4 mi (17.6 mph) +2612ft
just another early morning ride... hilly loop through DC/SV/KC. loving this warm weather and the early morning rides.
ap: 185
np: 220
mp: 510
1266 kJ
ap: 185
np: 220
mp: 510
1266 kJ
1 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
lowering the volume on the legs and not doing any barbell work until after bailey hundo.
2 x mini leg blaster + 10 x push ups + sumo walk
3x
10 x kb thrusters 2 x #20
10e x single kb DL #35
10 x kbs #35
10 x push ups
20 x step up 20"
10e x kneeling keg lift #35
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x reverse leg curl back ext
20e x calf raises
30 x sit ups
2 x mini leg blaster + 10 x push ups + sumo walk
3x
10 x kb thrusters 2 x #20
10e x single kb DL #35
10 x kbs #35
10 x push ups
20 x step up 20"
10e x kneeling keg lift #35
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x reverse leg curl back ext
20e x calf raises
30 x sit ups
Monday Jun 5, 2017 #
Note
slept:7.75
great sleep.. up early... 445... the new 5am with it being light so early.
super fun day yesterday celebrating F's 2nd bday which is today... unreal.
slow taper starts this week. just a minor reduction in volume before really dialing back volume next week.
super fun day yesterday celebrating F's 2nd bday which is today... unreal.
slow taper starts this week. just a minor reduction in volume before really dialing back volume next week.
5 AM
Cycling-Road 2:01:14 [3] 37.3 mi (18.5 mph) +925ft
rolling at 525. so awesome out... no knee warmers... hopefully the warmer temps are finally here to stay. mellow out and back through chatfield and then on the river path. pure recovery.
ap: 163
np: 180
mp: 419
1188 kJ
ap: 163
np: 180
mp: 419
1188 kJ
Sunday Jun 4, 2017 #
Note
slept:9.0
we all passed out super early... smashed. great sleep. up early for some fun local mtb and then celebrating Fi's 2nd bday... bday is actually tomorrow.
7 AM
Cycling-MTB 3:24:16 [3] 40.0 mi (11.7 mph) +4701ft
ahr:137 max:166
good legs today. parked of quincy and rode the bear creek to green mountain. good miles and climbing and just have fun. feeling good on the bike. stoked on the new tires (vittoria mezcal 2.25). going to order 2.35s next.
Saturday Jun 3, 2017 #
Note
slept:6.5
up early (345) for Maggie's race. North Fork 50k. sleep was solid and woke up just before alarm. legs tired for sure. we'll see how long today is and if I get in an easy spin later.
2 PM
Cycling-Road 1:25:48 [3] 25.9 mi (18.1 mph) +837ft
easy spin through chatfield and back. was hard getting out the door after getting up early and being at the race all morning chasing Fi.. but got it done while Fi napped.
ap: 158
np: 176
mp: 383
814 kJ
ap: 158
np: 176
mp: 383
814 kJ
Friday Jun 2, 2017 #
Note
slept:8.5
good sleep. Fi in our bed for a couple of hours 1-3. last big ride today.
8 AM
Cycling-Road 5:53:00 [3] 102.1 mi (17.4 mph) +10637ft
ahr:156 max:177
last long ride before bailey hundo... and the longest of the year in the books. stoked with the way it went for sure. rode from home to the base of mt evans and over 11k twice. suffered a bit up high but was able to ride strong all day. time to slowly back it off for the next couple of weeks.
ap: 201
np: 228
mp: 582
4266 kJ
ap: 201
np: 228
mp: 582
4266 kJ
Thursday Jun 1, 2017 #
Note
slept:8.0
solid sleep... and it's my friday! another 3 day weekend on tap.
7 AM
Cycling-Trainer 31:45 [3] 9.9 mi (18.7 mph)
ahr:146 max:180
Dade +5 - TrainerRoad
Dade +5 is 2 sets of 4x3.5-minute VO2max repeats at 118% FTP.
3.5 minutes of recovery fall between Intervals and 7 minutes of easy spinning separate the sets, all followed by 15 minutes at 65% FTP.
didn't have it today. still carrying fatigue from weekend/last 2 weeks. bailed on workout after 3 intervals. i was working harder that i should have been and needed to be. last really long ride tomorrow so made the tough call to bail. always sucks but pretty sure it was the right call.
ap: 212
np: 265
mp: 337
404 kJ
Dade +5 is 2 sets of 4x3.5-minute VO2max repeats at 118% FTP.
3.5 minutes of recovery fall between Intervals and 7 minutes of easy spinning separate the sets, all followed by 15 minutes at 65% FTP.
didn't have it today. still carrying fatigue from weekend/last 2 weeks. bailed on workout after 3 intervals. i was working harder that i should have been and needed to be. last really long ride tomorrow so made the tough call to bail. always sucks but pretty sure it was the right call.
ap: 212
np: 265
mp: 337
404 kJ
8 AM
Cycling-Trainer 1:00:00 [3] 19.1 mi (19.1 mph)
ahr:147 max:168
Pettit +1 - TrainerRoad
Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP
just kept it easy to get in 90'. started to get to me that i bailed on the workout....
ap: 175
np: 198
mp: 507
630 kJ
Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP
just kept it easy to get in 90'. started to get to me that i bailed on the workout....
ap: 175
np: 198
mp: 507
630 kJ
2 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
2 x barbell complex + push ups + sumo walk
squat 10x #65, 10 x #95
3x
10 x squat #115
5e x kb single leg DL #35
10 x kb sdhp #35
10 x kbs #35
5 x scotty bob #20
10 x box jump
10 x curl to press #20
10 x shrug #70
10 x weighted sit up #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises
squat 10x #65, 10 x #95
3x
10 x squat #115
5e x kb single leg DL #35
10 x kb sdhp #35
10 x kbs #35
5 x scotty bob #20
10 x box jump
10 x curl to press #20
10 x shrug #70
10 x weighted sit up #25
10 x toes to post
1' plank
20 x face down back ext
1' calf raises