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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 12, 2017:

	activity	#	time	miles		km		+ft
	Cycling-Trainer	6	6:17:00	123.0	(19.6/h)	197.95	(31.5/h)	3057
	Cycling-Road	2	5:00:00	83.8	(16.8/h)	134.86	(27.0/h)	7625
	Running	5	4:18:08	32.8	(7:52)	52.79	(4:53)	1650
	Strength/Core	3	1:50:00
	Hike	2	40:00	2.0	(20:00)	3.22	(12:26)	1184
	Total	16	18:05:08	241.6		388.82		13516
averages - sleep:8.7 weight:151.5lbs

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Sunday Feb 12, 2017 #

Note
slept:9.0

fun night out with maggie. tacos & margaritas.... then whiskey.

8 AM

Running 1:21:49 [3] 10.8 mi (7:35 / mi) +144ft 7:29 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

long run with maggie on the river path. felt ok through 7 miles and then just hung on... barely. stoked to have my body feel good. longest run since TNF50... time to start slowly building. I don't really plan on really running more than about 50 miles per week this year.

12 PM

Cycling-Trainer 1:00:00 [3] 14.3 mi (14.3 mph)

recovery spin with maggie on the trainer.. watching grey's anatomy while Fi napped... legs felt way better after.

avg power: 152
normal power: 153
max power: 193
546 kJ

Saturday Feb 11, 2017 #

Note
slept:8.5

long ride today... legs are tired for sure.... as planned. should be interesting.

8 AM

Cycling-Road 4:20:00 [3] 73.1 mi (16.9 mph) +6854ft

great day on the bike and first big ride in while. standard loop but added on lookout mtn. cold front came through on the climb up lookout, cold north wind... but nothing too bad. fueled by my favorite cookies.

avg power: 185
normal power: 224
max power: 943
2890 kJ

Friday Feb 10, 2017 #

Note
slept:10.0

yes... big sleep. long ride midday in the 70 degree sunshine!

11 AM

Cycling-Road 40:00 [3] 10.7 mi (16.1 mph) +771ft

F'n wind... i thought it was dying down. go over to chatfield and after almost getting knocked off the road by a couple of gusts i gave up and headed home.

12 PM

Cycling-Trainer 1:00:00 [3] 21.4 mi (21.4 mph) +1434ft

zwift ride after getting home from getting owned by the wind. such a bummer but still want to make this week big before some recovery next week.

avg power:217
np power: 232
max power: 627
793 kJ

1 PM

Running 31:39 [3] 4.0 mi (7:55 / mi) +213ft 7:32 / mi
shoes: Hoka Vanquish v2 (BLK)

quick hood jog right off the bike. felt good once it got going.

Thursday Feb 9, 2017 #

Note
slept:7.75 weight:151.2lbs

up working until 930. It's my friday.. no work tomorrow.

6 AM

Cycling-Trainer 1:01:00 [3] 16.3 mi (16.0 mph)
ahr:161 max:177

Tallac - TrainerRoad

Tallac is 3x15-minute efforts spent in the Sweet Spot (88-94% FTP) with 3-minute recoveries between intervals.

legs were pretty tired starting this one but they came around. last interval was big gear alternating seated and standing throughout. looking forward to a recovery week next and then the start of the build phase.

avg power: 219
np power: 234
max power: 263
800 kJ

12 PM

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

warm up

Strength/Core 35:00 [3]

barbell complex + push ups

Wendler Cycle 2, Week 1 - Deadlift
5 x #100
5 x #115
5 x #135
5 x #160
5 x #185
8 x #210 - stoked at how easy this feels compared to a month ago
- 10 x push ups between sets
20 x #135

Cleans
2 x #65
2 x #85
2 x #95
2 x #105
5 x 2 #115

4 PM

Running 35:00 [3] 4.4 mi (7:57 / mi) +56ft 7:52 / mi
shoes: Hoka Vanquish v2 (BLK)

family jog on the river path. tired legs after DL but running is starting to come around.

Wednesday Feb 8, 2017 #

Note
slept:8.5 weight:151.3lbs

zombie sleep. didn't move.

6 AM

Cycling-Trainer 1:16:00 [3] 28.4 mi (22.4 mph) +1076ft

Zwift Richmond - good legs today but didn't push it.

avg power: 213
np power: 226
max power: 560
970 kJ

12 PM

Running 1:03:00 [3] 7.6 mi (8:17 / mi) +984ft 7:23 / mi
shoes: Hoka Speed Instinct (Blu)

mellow lunch run with luke at south valley. felt pretty good... windy as hell on the way back.

Tuesday Feb 7, 2017 #

Note
slept:8.25 weight:152lbs

Fi woke us up once and then slept with us. let pup out at 330 when i put Fi back in her crib. still some good sleep.

mixing things up a bit and not gonna waste the time to get to the gym. trainer session AM, strength at lunch

Holding steady at 152... pretty good with amount i've been eating and with the muscle i've put on.

6 AM

Cycling-Trainer 1:00:00 [3] 19.6 mi (19.6 mph)
ahr:150 max:166

Carillon - TrainerRoad

Carillon consists of 2 sets of 2x10-minute Criss-Cross intervals ranging between 88-90% FTP during the 2-minute valleys & 92-95% FTP during the 30-second surges as each interval weaves back & forth across the Sweet Spot power range.

1 minute of recovery separates the intervals & 5 minutes of recovery separate the 2 sets.

great workout and nailed this one. good legs. last week before recovery week on the bike.

avg power: 207
np power: 227
max power: 265
745 kJ

12 PM

Hike 30:00 [3] 1.5 mi (20:00 / mi) +914ft 12:41 / mi

long warm up

Strength/Core 45:00 [3]

2 x barbell complex + sumo walk

Wendler Cycle 2, Week 1 - Squat
5 x #75
5 x #85
5 x #95
5 x #115
5 x #135
7 x #150
- 10 x kbs #35 & 20 x sit ups between sets

3x
10 x Front Squat #95
10e x single leg deadlift #35
10e x calf raises
10 x toes to post

3x
10e x db split squat #40
20 x step ups 20"
10 x weighted sit ups #25

3x
2 x lunge matrix #40
10 x box jumps 24"
20e x calf raises

Monday Feb 6, 2017 #

Note
slept:8.75

good sleep after watching a pretty awesome superbowl. only 4 days of work this week.

7 AM

Running 46:40 [3] 6.0 mi (7:47 / mi) +253ft 7:29 / mi

easy jog with ruby. 6 x 20" on the way back

12 PM

Cycling-Trainer 1:00:00 [3] 23.0 mi (23.0 mph) +547ft

zwift - flat course with maggie. just spinning out the legs and feeling good.

avg power: 199
np power: 225
max power: 685
703 kJ

1 PM

Strength/Core 30:00 [3]

right after ride...

2 x barbell complex + push ups

Wendler Cycle 2, Week 1 - OH Press
5 x #45
5 x #55
5 x #65
5 x #75
5 x #85
5 x #90

3x
10 x kb floor press #70
10 x bent over barbell row #85
10 x shrugs #75

3x
10 x push ups
10 x kneeling curl to press #20
10 x kneeling overhead tri ex #26

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