Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 29, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jan 29, 2017 #
Note
slept:8.5
good sleep. had some friends over with their 2 year old and Fi and he partied hard!! so funny.
Long ride today. so stoked to get out.
Long ride today. so stoked to get out.
10 AM
Cycling-Road 3:07:00 [3] 54.0 mi (17.3 mph) +4075ft
killer day on the bike. same loop as last week but a few changes to get a bit more climbing. good legs today and was having a blast... almost 60 degrees.
power meter died 5' in.
power meter died 5' in.
Saturday Jan 28, 2017 #
Note
slept:8.5
slept 930-6. Up early for the trainer and before maggie's long run.
7 AM
Cycling-Trainer 1:30:00 [3] 22.3 mi (14.9 mph)
early trainer session before maggie headed out to run.
TrainerRoad - Eclipse - watching Jack Reacher
3 x 20' sweet spot internals just below ftp with some big gear work mixed in - mentally taxing but a killer workout and another one that there is no way i could have done without TrainerRoad. Used erg mode again so no need to shift and resistance on the trainer automatically changes for each interval. unreal. I am going to be stomping this year....
avg power: 209
np power: 228
max power: 263
1128 kJ
TrainerRoad - Eclipse - watching Jack Reacher
3 x 20' sweet spot internals just below ftp with some big gear work mixed in - mentally taxing but a killer workout and another one that there is no way i could have done without TrainerRoad. Used erg mode again so no need to shift and resistance on the trainer automatically changes for each interval. unreal. I am going to be stomping this year....
avg power: 209
np power: 228
max power: 263
1128 kJ
1 PM
Running 35:30 [3] 4.6 mi (7:43 / mi) +79ft 7:36 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
fun jog with ruby on the river path. felt great and had to hold back. definitely pretty fit from all the riding and lifting. no issues with lower leg.. nothing. hopefully being patient and giving it time paid off.
Friday Jan 27, 2017 #
Note
slept:9.0 weight:150lbs
great sleep. 9-6. the pup didn't get up once. slept at the foot of our bed all night. ruby has already trained her.. it's been fun to watch.
dropped a couple of lb's
body is pretty destroyed from the heavy deadlifts yesterday... a good feeling.
dropped a couple of lb's
body is pretty destroyed from the heavy deadlifts yesterday... a good feeling.
7 AM
Cycling-Trainer 1:00:00 [3] 19.0 mi (19.0 mph) +1332ft
zwift recovery ride. london course. 2 laps. ok legs. hard workout on tap tomorrow morning.
avg power: 199w
np power: 210
max power: 473
681 kJ
avg power: 199w
np power: 210
max power: 473
681 kJ
12 PM
Hike 30:00 [3] 1.65 mi (18:11 / mi) +1019ft 11:28 / mi
treadmill hike - warm up
Strength/Core 35:00 [3]
3 x barbell complex + sumo walk
Wendler Cycle 1, Week 3 - Front Squat
5 x #55
5 x #65
5 x #75
5 x #95
3 x #105
5 x #115 - a bit surpised to be able to get 5. For a 5 rep PR.
- 20 sit sup between rounds
6x
5 x Curtis P 365
5 x box jumps #24
10 x kbs #35
10 x toes to post
- ran around with sienna in the back yard between rounds... she has tons of energy.. and love to play. i love it.
Wendler Cycle 1, Week 3 - Front Squat
5 x #55
5 x #65
5 x #75
5 x #95
3 x #105
5 x #115 - a bit surpised to be able to get 5. For a 5 rep PR.
- 20 sit sup between rounds
6x
5 x Curtis P 365
5 x box jumps #24
10 x kbs #35
10 x toes to post
- ran around with sienna in the back yard between rounds... she has tons of energy.. and love to play. i love it.
Thursday Jan 26, 2017 #
Note
slept:8.0
good beers at breckenridge and then a mellow night at home. another good night with the the pup and no accidents yesterday. she learned immediately how to use the doggy door thanks to ruby. slept in our bed again and let her out at midnight and the right back to sleep.
6 AM
StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +510ft 10:10 / mi
warm up
Strength/Core 50:00 [3]
3 x barbell complex + pull ups
Wendler Cycle 1, Week 3 - Deadlift
5 x #95
5 x #115
5 x #140
5 x #175
3 x #200
3 x #225 - so stoked... 3 rep PR
- 10 x bosu sit ups between sets
20 x #135
3 x 10e single arm row #55
3 x 10 lat pull down #80
3 x 10 bicep curl #80
3x
10 x tricep push down #37.5
10 x rope hammer curls #37.5
10 x hanging knee raises
3 x db bench press on ball #80
20 x sit up ons ball
5x dead hang pull up
3x
10 x GHD back ext #25
5 x dead hang pull ups - neutral grip
5 x dips
Wendler Cycle 1, Week 3 - Deadlift
5 x #95
5 x #115
5 x #140
5 x #175
3 x #200
3 x #225 - so stoked... 3 rep PR
- 10 x bosu sit ups between sets
20 x #135
3 x 10e single arm row #55
3 x 10 lat pull down #80
3 x 10 bicep curl #80
3x
10 x tricep push down #37.5
10 x rope hammer curls #37.5
10 x hanging knee raises
3 x db bench press on ball #80
20 x sit up ons ball
5x dead hang pull up
3x
10 x GHD back ext #25
5 x dead hang pull ups - neutral grip
5 x dips
12 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
Trainer road Carson.
6 x 5-7' sweet spot intervals. rode using the ERG mode on the trainer. Seemed harder than it should have. Need to dial it in.
avg power: 204
np power: 229
max power: 487
736 kJ
6 x 5-7' sweet spot intervals. rode using the ERG mode on the trainer. Seemed harder than it should have. Need to dial it in.
avg power: 204
np power: 229
max power: 487
736 kJ
Wednesday Jan 25, 2017 #
Note
slept:8.0
got the pup, sienna. ruby and fi love her. she slept at the bottom of our bed all night. i think she's stoked to have a good home. we're stoked!
also picked up a new trainer yesterday... birthday present to me/us/ Wahoo Kickr.
today my birthday... 39!
back to dmv first thing this morning.
also picked up a new trainer yesterday... birthday present to me/us/ Wahoo Kickr.
today my birthday... 39!
back to dmv first thing this morning.
11 AM
Cycling-Trainer 1:20:00 [3] 31.0 mi (23.2 mph) +1322ft
zwift - 3 laps of the Richmond course and first ride on Wahoo Kickr. So gnarly with the smart trainer and automatic resistance when climb. solid work.
avg power: 216
np power: 229
max power: 656
1044 kJ
avg power: 216
np power: 229
max power: 656
1044 kJ
Tuesday Jan 24, 2017 #
Note
slept:7.75
ok... up for the gym and then dmv. fantastic.
shut down at dmv.. didn't have anything with SSN. Back tomorrow first thing.
last minute day off work... heading to pick up new pup!!
shut down at dmv.. didn't have anything with SSN. Back tomorrow first thing.
last minute day off work... heading to pick up new pup!!
6 AM
StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +510ft 10:10 / mi
warm up
Strength/Core 50:00 [3]
3 x barbell complex
Wendler Cycle 1, Week 3 - Squat
5 x #65
5 x #85
5 x #100
3 x #125
3 x #145
3 x #160 - stoked to get 3 reps. for sure getting stronger.
3 x 10 single leg press #90
3 x 20 calf raises #90
3 x 10 leg press #300
3 x 10 calf raises #300
3x
10 x walking lunge #80
20 x step ups 24"
3x
10e db split squat #40
10 x box jumps
3x
2 x lunge matrix #40
10 x weighted step us 18" #40
3 x 20 standing calf raises #170
Wendler Cycle 1, Week 3 - Squat
5 x #65
5 x #85
5 x #100
3 x #125
3 x #145
3 x #160 - stoked to get 3 reps. for sure getting stronger.
3 x 10 single leg press #90
3 x 20 calf raises #90
3 x 10 leg press #300
3 x 10 calf raises #300
3x
10 x walking lunge #80
20 x step ups 24"
3x
10e db split squat #40
10 x box jumps
3x
2 x lunge matrix #40
10 x weighted step us 18" #40
3 x 20 standing calf raises #170
11 AM
Cycling-Trainer 1:00:00 [3] 21.0 mi (21.0 mph)
TrainerRoad - Ericsson
started with some ILT work and then 4 x 8' Sweet spot intervals. solid.
avg pwr: 223
np pwr: 246
max pwr: 310
802 kJ
started with some ILT work and then 4 x 8' Sweet spot intervals. solid.
avg pwr: 223
np pwr: 246
max pwr: 310
802 kJ
Monday Jan 23, 2017 #
Note
slept:8.5
great sleep after and easly bday dinne and maggie's moms... ate way too much chocolate cake!
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35:00 [3]
3 x barbel complex + sumo walk
Wender Cycle 1, Week 3 - OH Press
5 x #45
5 x #55
5 x #65
3 x #75
3 x #85
4 x #95
- 20 x sit ups between sets
3x
12 x kb floor press #35
12 x kneeling curl to press #20
12 x bent over barbell row #85
12 x kb shrug #35
3x
5 x hang clean to push press #85
5e x single arm kbs #35
10 x kbs #35
10 x TRX row
10 x TRX push up/fly
Wender Cycle 1, Week 3 - OH Press
5 x #45
5 x #55
5 x #65
3 x #75
3 x #85
4 x #95
- 20 x sit ups between sets
3x
12 x kb floor press #35
12 x kneeling curl to press #20
12 x bent over barbell row #85
12 x kb shrug #35
3x
5 x hang clean to push press #85
5e x single arm kbs #35
10 x kbs #35
10 x TRX row
10 x TRX push up/fly
12 PM
Cycling-Road 1:22:00 [3] 25.3 mi (18.5 mph) +1017ft
mellow spin at lunch. out and back through chatfield. kinda windy but not too bad. good legs today.