Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
Note
slept:8.5
really good sleep after burgers and beers.
9 AM
Cycling-MTB 2:28:00 [3] 32.2 mi (13.1 mph) +3192ft
mtb on the local trails. pretty good legs today but just cruising and having fun on the bike.
Saturday Mar 18, 2017 #
Note
slept:8.5
good sleep.. needed after last night. big day on the bike today... going to be 80! so stoked.
10 AM
Cycling-Road 4:35:00 [3] 81.9 mi (17.9 mph) +8009ft
solid day at the office.... high grade/city view and then high dr into evergreen. back via 74 and parmalee gulch. such good loops. more miles in SV/KC after descending deer creek. steady all day.
avg power: 192
normal power: 229
max power: 892 (from a sprint 4 hours in)
3168 kJ
avg power: 192
normal power: 229
max power: 892 (from a sprint 4 hours in)
3168 kJ
Friday Mar 17, 2017 #
Note
slept:6.0
rough night. worked until 10. Fi sick and slept in our bed... Maggie bolted for the couch around 11 so she could get some sleep.... broken sleep all night.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35:00 [3]
myrtl
2 x barbell complex
Deadlift warm up
5 x #95
5 x #115
5 x #135
5 x #155
- 10 x kbs between sets
5x
5x deadlift #185
10 x push ups
10 x weighed sit ups #35
10 x toes to post
2 x barbell complex
Deadlift warm up
5 x #95
5 x #115
5 x #135
5 x #155
- 10 x kbs between sets
5x
5x deadlift #185
10 x push ups
10 x weighed sit ups #35
10 x toes to post
12 PM
Cycling-Road 1:33:00 [3] 29.1 mi (18.8 mph) +1962ft
another mellow south valley spin... and another sunny 70 degree day. so good.
avg power: 187
normal power: 223
max power: 847
1053 kJ
avg power: 187
normal power: 223
max power: 847
1053 kJ
Thursday Mar 16, 2017 #
Note
slept:8.0 weight:147lbs
Fi had a bit of a fever last night and was up a bit... bummer. big day of work ahead.
6 AM
Cycling-Trainer 1:30:00 [3] 24.9 mi (16.6 mph)
ahr:150 max:174
East Vidette - TrainerRoad
East Vidette is 6x8-minute "hard start" intervals starting with 1 minute all the way up at 130% FTP followed immediately by 3 minutes at 97% FTP and concluded with 4 minute at 94% FTP.
5 minutes of recovery falls between each interval.
This one was tough but suffered through. legs just ok today.
avg power: 205
normal power: 244
max power: 367
1107 kJ
East Vidette is 6x8-minute "hard start" intervals starting with 1 minute all the way up at 130% FTP followed immediately by 3 minutes at 97% FTP and concluded with 4 minute at 94% FTP.
5 minutes of recovery falls between each interval.
This one was tough but suffered through. legs just ok today.
avg power: 205
normal power: 244
max power: 367
1107 kJ
4 PM
Running 1:00:30 [3] 7.8 mi (7:45 / mi) +302ft 7:29 / mi
shoes: Hoka Vanquish v2 (BLK)
super busy, nonstop day of work. finally got out. down to the river and back. dragging a bit.
Wednesday Mar 15, 2017 #
Note
slept:7.5
home from a cutover just after 8. 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]
made the decision to the stop the wendler program.... just too much with the increased riding and running volume and intensity. still to keep at the OH press, squats, and DLs but just more 3x5, 5x3, 5x5 with small jumps in weight each week. Also going to add in more explosive, plyometric movements & SSD stuff.
2 x barbell complex + sumo walk
Squat
5 x #75
5 x #95
5 x #115
3 x #135
3 x 5 #150
- 10 x kbs #35 & 20 sit ups between sets
5x
5 x front squat #85
10 x box jump
5e x single leg DL #35
3x
2 x lunge matrix #40
10 x push ups
20e x calf raises
2 x barbell complex + sumo walk
Squat
5 x #75
5 x #95
5 x #115
3 x #135
3 x 5 #150
- 10 x kbs #35 & 20 sit ups between sets
5x
5 x front squat #85
10 x box jump
5e x single leg DL #35
3x
2 x lunge matrix #40
10 x push ups
20e x calf raises
12 PM
Cycling-Road 1:33:00 [3] 29.1 mi (18.8 mph) +2011ft
lunch spinner at south valley... felt good and loving the 70 degree sunshine!
avg power: 183
normal power: 216
max power: 706
1021 kJ
avg power: 183
normal power: 216
max power: 706
1021 kJ
Tuesday Mar 14, 2017 #
Note
slept:8.0
up early for a wireless cutover in FL. hopefully this goes smoothly.
12 PM
Cycling-Trainer 1:00:00 [3] 16.4 mi (16.4 mph)
ahr:147 max:168
Mount Field - TrainerRoad
Mount Field is 3x12-minute intervals at 85% FTP with 3-minute recoveries between intervals.
this felt really easy. unreal how holding 235 watts for 12' on the trainer is now easy. GAINZ!
average power: 200
normal power: 214
max power: 266
719 kJ
Mount Field is 3x12-minute intervals at 85% FTP with 3-minute recoveries between intervals.
this felt really easy. unreal how holding 235 watts for 12' on the trainer is now easy. GAINZ!
average power: 200
normal power: 214
max power: 266
719 kJ
4 PM
Running 1:01:27 [3] 7.7 mi (7:59 / mi) +325ft 7:40 / mi
shoes: Hoka Vanquish v2 (BLK)
easy run with ruby down to the river and back. just jogging and feeling good.
Monday Mar 13, 2017 #
Note
slept:8.0
Fi up a bit last night... wide awake at 2am. up at 6 w/o alarm but definitely could have kept sleeping. got up to get to work.... busy week ahead.
6 AM
Strength/Core 40:00 [3]
2 x barbell complex + push ups
Wendler Cycle 3, Week 2 - Overhead Press
5 x #45
5 x #55
5 x #65
5 x #75
3 x #85
3 x #100
- 20 x sit ups between sets
3x
5e x kb floor press #35
10 x toes to post
10 x bent over row #85
15 x shrugs #70
3x
10 x hang power clean #65
10 x kbs #35
10 x push ups
10 x curl to press #40
10 x overhead tri ext #26
1' plank
15 x face down back ext
Wendler Cycle 3, Week 2 - Overhead Press
5 x #45
5 x #55
5 x #65
5 x #75
3 x #85
3 x #100
- 20 x sit ups between sets
3x
5e x kb floor press #35
10 x toes to post
10 x bent over row #85
15 x shrugs #70
3x
10 x hang power clean #65
10 x kbs #35
10 x push ups
10 x curl to press #40
10 x overhead tri ext #26
1' plank
15 x face down back ext
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
12 PM
Cycling-MTB 1:31:00 [3] 21.4 mi (14.1 mph) +2280ft
mellow mtb at south valley. letting it rip on the descents. feeling really good on mtb.