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Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 5, 2017:

activity # timemileskm+ft
  Running5 5:27:55 40.3(8:08) 64.86(5:03) 4330
  Cycling-Trainer4 5:15:00 94.1(17.9/h) 151.44(28.8/h) 556
  Cycling-Road1 4:51:00 81.3(16.8/h) 130.84(27.0/h) 8301
  Cycling-CX1 1:27:00 20.8(14.3/h) 33.47(23.1/h) 1942
  Strength/Core3 1:20:00
  Hike3 1:12:00 4.0(18:00) 6.44(11:11) 821
  Total14 19:32:55 240.5 387.05 15949
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

Note
slept:9.0

good sleep. up with Fi from 1045-1130. she came down with a cold and had a bit of rough one.
10 AM

Running 1:56:00 [3] 12.7 mi (9:08 / mi) +2530ft 7:41 / mi
shoes: Hoka Challenger v2 (Grey)

run with the dudes at green mtn. pretty good legs and way more more climbing than I've done in quite some time. stoked on the new trails PG showed us.
3 PM

Hike 52:00 [3] 3.0 mi (17:20 / mi) +281ft 15:55 / mi

took our little circus to SV for a hike. good times.

Saturday Mar 4, 2017 #

9 AM

Cycling-Road 4:51:00 [3] 81.3 mi (16.8 mph) +8301ft

killer day on the bike. sunny and almost 70 degrees.

high grade, south valley, lookout and home. a lot of climbing and steady all day. so many people out. i love long days on the bike like this. properly tired but not smashed at all.

avg power: 187
normal power: 230
max power: 842
3277 kJ

Friday Mar 3, 2017 #

Note
slept:8.25

another later night of work but awesome sleep after.
6 AM

Running 33:20 [3] 4.0 mi (8:20 / mi) +233ft 7:54 / mi
shoes: Hoka Vanquish v2 (BLK)

easy hood lap before deadlifts.

Strength/Core 20:00 [3]

3 x barbell complex + push ups

Wendler Cycly 2, Week 4 - Deadlift - Deload
5 x #95
5 x #115
5 x #135
5 x #150
- 15 x kbs #35 & 20 sit ups between sets.
12 PM

Cycling-CX 1:27:00 [3] 20.8 mi (14.3 mph) +1942ft

cx ride out south valley good times ripping the singletrack and some mud and ice. great legs.

Thursday Mar 2, 2017 #

Note
slept:7.5

wireless upgrade until just after 9 last night... then Fi was in our bed from 230-330. ok sleep.
6 AM

Cycling-Trainer 1:00:00 [3] 17.1 mi (17.1 mph)
ahr:148 max:178

Young - TrainerRoad

Young is made up of 3 sets of intervals starting with 90 seconds at 109% FTP followed by 3 minutes at 105% FTP then 5 minutes at 103% FTP.

Recoveries between intervals are 1-2 minutes long and both recoveries between sets last 3 minutes.

tough workout and thought i would struggle with the load on my legs but i felt awesome and was smashing. good feeling.

avg power: 204
normal power: 245
max power: 304
735 kJ
12 PM

Running 1:10:00 [3] 8.8 mi (7:57 / mi) +1184ft 7:03 / mi
shoes: Hoka Challenger v2 (Grey)

lunch run at south valley. blazing sun and perfect temps for running. felt good... and like i was holding back the whole time.

Wednesday Mar 1, 2017 #

Note
slept:8.25

zombie sleep. woke up at 5 on the dot with no alarm.... quick work to knock out and then more trainer time.
6 AM

Cycling-Trainer 1:00:00 [3] 16.6 mi (16.6 mph)
ahr:138 max:156

Slide Mountain - TrainerRoad

Slide Mountain is 3x10-minute intervals at 85% FTP with 4-minute recoveries between intervals.

tired legs starting out but nailed the intervals pretty easily.

avg power :196
normal power: 211
max power: 267
704 kJ

Cycling-Trainer 30:00 [3] 8.4 mi (16.8 mph)
ahr:133 max:142

Taku - TrainerRoad

Taku is a short, aerobic Endurance workout consisting of 30 minutes spent between 60-70% FTP.

just more aerobic spinning.

avg power: 165
normal power: 169
max power: 195
298 kJ
12 PM

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

warm up

Strength/Core 30:00 [3]

3 x barbell complex + sumo walk

Wendler Cycle 2, Week 4 - Squat - Deload
5 x #75
5 x #95
5 x #115
5 x #135
- 10 x kbs #35 & 20 sit ups between sets

5x
3 x front squat #115
3 x box jump 24"

3x
2 x lunge matrix #40
20 x step ups 20"
20e x calf raises
4 PM

Running 33:00 [3] 4.2 mi (7:51 / mi) +52ft 7:46 / mi
shoes: Hoka Vanquish v2 (BLK)

easy jog with the fam to close out the today. feeling great.

Tuesday Feb 28, 2017 #

Note
slept:8.0

ok sleep. so hungry all day yesterday.
6 AM

Cycling-Trainer 1:00:00 [3] 17.5 mi (17.5 mph)
ahr:143 max:179

English - TrainerRoad

English is 2 sets of 7x60-second repeats at 127% FTP with 50-second recoveries between each.

Each set is separated by 8 minutes of recovery.

tough one for sure but feeling strong.

avg power: 194
normal power: 251
max power: 355
689 kJ

Cycling-Trainer 30:00 [3] 8.6 mi (17.2 mph)
ahr:147 max:158

Volunteer - TrainerRoad

Volunteer is 30 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

just more aerobic spinning after workout. figure if i am going to get up so early i might as well make it worthwhile.

avg power: 179
normal power: 182
max power: 210
322 kJ
12 PM

Running 1:15:35 [3] 10.6 mi (7:08 / mi) +331ft 6:56 / mi
shoes: Hoka Vanquish v2 (BLK)

Lunch run. down to the river and then 6 x 2' with 2' rest. goal was to run them at around 6:15 pace and not over do it. felt really good.

6:11, 6:09, 6:10, 6:10, 6:09, 6:12 - avg pace per interval.

started dumping snow on the way back!

Monday Feb 27, 2017 #

Note
slept:8.5

good sleep and up early for a quick strength workout before hitting the DMV.

week 2 of 4 week block & deload week of wendler.
6 AM

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

warm up

Strength/Core 30:00 [3]

3 x barbell complex + push ups

Wendler Cycle 2, Week 4 - OH Press - Deload
5 x #65
5 x #75
5 x #85
- 10 x kbs #35 & 20 sit ups between sets

3x
5e x alternating kb press #35
10 x bent over barbell row #85
10 x weighted sit ups #25
10 x face down back ext

5x
10 x push ups
10e x alternating dumbell curl #20
10 x overhead tri ext #26
10 x reverse leg curl on ball
10 x toe to post
12 PM

Cycling-Trainer 50:00 [3] 18.9 mi (22.7 mph) +556ft

zwift recovery ride. crashed at the 50' mark.

Cycling-Trainer 25:00 [3] 7.0 mi (16.8 mph)

Beech - TrainerRoad... after zwift crashed. just easy spinning

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