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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 19, 2017:

	activity	#	time	miles		km		+ft
	Running	5	4:42:09	37.9	(7:27)	60.99	(4:38)	1256
	Cycling-Road	1	4:35:00	76.4	(16.7/h)	122.95	(26.8/h)	7635
	Strength/Core	3	2:15:00
	Cycling-Trainer	2	2:00:00	35.2	(17.6/h)	56.65	(28.3/h)
	Cycling-MTB	1	1:28:47	20.0	(13.5/h)	32.19	(21.8/h)	2198
	Hike	3	40:00	2.0	(20:00)	3.22	(12:26)	1080
	Body Work	1	1
	Total	13	15:40:57	171.5		276.0		12169
averages - sleep:8.8

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Sunday Feb 19, 2017 #

Note
slept:8.5

fun night out. up early to run with maggie before helping mom-in-law move a bunch of stuff out of her storage unit.

today's run could be a rough one. tired legs.. in a great way.

8 AM

Running 1:30:00 [3] 12.5 mi (7:12 / mi) +285ft 7:03 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

waterton canyon long run with maggie. tired legs for sure but got rolling on the way back with some sub 7 miles. big improvement over last week.

Saturday Feb 18, 2017 #

Note
slept:9.25

great sleep and feeling. long ride today then out to dinner to celebrate vday and our anniversary. so stoked.

8 AM

Cycling-Road 4:35:00 [3] 76.4 mi (16.7 mph) +7635ft

such a good ride. 37 when i rolled out so layered but most of that ended up in jersey pockets.

high grad/city view loop and then over to red rocks and back. climbing well at an aerobic right now for it only being February!! stoked.

avg power: 194
normal power: 231 (maybe all time best for 4+ hour ride)
max power: 641
3213 kJ

Friday Feb 17, 2017 #

6 AM

Cycling-Trainer 1:00:00 [3] 17.4 mi (17.4 mph)
ahr:145 max:165

Black - TrainerRoad

just another aerobic endurance ride. nothing hard.

avg power: 181
normal power: 187
max power: 227
651 kJ

2 PM

Running 31:14 [3] 4.0 mi (7:49 / mi) +223ft 7:25 / mi
shoes: Hoka Vanquish v2 (BLK)

easy run from home after back to back meetings and interviews. felt good. just cruising.

Thursday Feb 16, 2017 #

Note
slept:8.0

wireless upgrade until 9pm and then crashed.

Fi woke up right at 530 and kind of crushed my morning plans....

9 AM

Strength/Core 45:00 [3]

3 x barbell complex + push ups

Wendler Cycle 2, Week 2 - Deadlift
5 x #105
5 x #125
5 x #145
3 x #175
3 x #195
5 x #220
- 10 x kbs #35 between sets
20 x #135

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

3 x 5 Curtip Ps #75
3 x 20e x calf raises

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

warm up

12 PM

Running 1:04:00 [3] 8.7 mi (7:21 / mi) +335ft 7:06 / mi

smashed from nonstop work pretty much from 530am to 1230pm. putting out fires.

another run from home and just getting in the miles. 10 x 20" accelerations on 2' on the way home. damn i feel slow but the body is feeling good.

Wednesday Feb 15, 2017 #

Note
slept:10.0

huge sleep.. and could have kept at it.

12 PM

Cycling-MTB 1:28:47 [3] 20.0 mi (13.5 mph) +2198ft

such a killer day out... hot laps at south valley. felt great on the mtb.

4 PM

Running 35:00 [3] 4.4 mi (7:57 / mi) +39ft 7:53 / mi
shoes: Hoka Clayton (Red)

easy family jog on the river path. running is starting to feel really good but my motivation is with the bike right now....

Tuesday Feb 14, 2017 #

Note
slept:7.75

up early to run. ok sleep.

6 AM

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

warm up

Strength/Core 50:00 [3]

dark a lot longer this morning than expected. didn't want to wait around so i just charged the strength workout and will run at lunch.

myrtl
2 x barbell complex + sumo walk

Wendler Cycle 2, Week 1 - Squat
5 x #75
5 x #85
5 x #105
3 x #125
3 x #145
5 x #160
- 10 x kbs #35 between sets

3x
10 x Front Squat #100
10e x single leg deadlift #35
10 x toes to post

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

3x
2 x lunge matrix #40
10 x box jumps 24"

1 PM

Running 1:01:55 [3] 8.3 mi (7:28 / mi) +374ft 7:09 / mi
shoes: Hoka Vanquish v2 (BLK)

late lunch run after all hands meeting. from down to the river and back. feeling good.

Monday Feb 13, 2017 #

Note
slept:9.5

great sleep and ready to start the week. so stoked with the training and everything else going on last week.

7 AM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +540ft 13:14 / mi

warm up

Strength/Core 40:00 [3]

3 x barbell complex + push ups

Wendler Cycle 2, Week 2 - OH Press
5 x #45
5 x #55
5 x #65
5 x #75
5 x #85
5 x #95
- 20 x sit ups between sets

3x
15 x kb floor press #70
10 x bent over barbell row #95
10 x weighted sit ups #25
15 x shrugs #70

3x
10 x push ups
10 x kneeling curl to press #20
10 x kneeling overhead tri ex #26
5e x kneeling slasher to halo #26
10 x russian twist #26

12 PM

Cycling-Trainer 1:00:00 [3] 17.8 mi (17.8 mph)

Black - TrainerRoad

Black is an hour of aerobic Endurance riding ranging from 50-80% FTP with no recovery.

felt really good and just and pretty mellow effort.

avg power: 178
normal power: 186
mx power: 228
641 kJ

4 PM

Body Work (massage) 1 [3]

much needed massage... it's been a long time.

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