Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 3, 2017:
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Monday Apr 3, 2017 #
Note
slept:6.0
up at 3 for 6am flight. DEN-ATL-ORF. emergency trip home. my dad should be out of surgery right as I land.
Sunday Apr 2, 2017 #
Note
slept:8.0
good sleep.
10 AM
Cycling-Road 4:17:00 [3] 75.1 mi (17.5 mph) +7057ft
lookout loop again... didn't want to get up too high with the snow they got yesterday. pretty good legs. redbull 2.5 hours in and hammered home after that. huge week, now for some recovery.
average power: 188
normal power: 223
max power: 910
1904 kJ
average power: 188
normal power: 223
max power: 910
1904 kJ
Saturday Apr 1, 2017 #
Note
slept:9.5
big sleep.
8 AM
Running 1:00:44 [3] 8.0 mi (7:35 / mi) +89ft 7:31 / mi
shoes: Hoka Clayton (Red)
misty morning river jog... was hoping this would be in the snow... but the storm totally missed us. 3-8" predicted and we barely got a dusting.
good jog. always stoked for time to run with maggie.
good jog. always stoked for time to run with maggie.
1 PM
Cycling-Trainer 2:00:00 [3] 37.0 mi (18.5 mph)
ahr:161 max:186
Aniakchak - TrainerRoad
Group ride-like workout where riders spend a total of 67 minutes in the Sweet Spot (upper-Tempo/lower-Threshold) @ 85-95% FTP with the remaining time riding Aerobic Endurance between 55-75% FTP; 5-minute AE stretches between Sweet Spot efforts.
3x10-second Strength Sprints are included at the beginning of the ride to continue Force production capability as well as thoroughly warm rider.
another tough one. some long sweet spot intervals. HR climbing throughout. stoked to get this one done.
average power: 215
normal power: 229
max power: 571
1550 kJ
Group ride-like workout where riders spend a total of 67 minutes in the Sweet Spot (upper-Tempo/lower-Threshold) @ 85-95% FTP with the remaining time riding Aerobic Endurance between 55-75% FTP; 5-minute AE stretches between Sweet Spot efforts.
3x10-second Strength Sprints are included at the beginning of the ride to continue Force production capability as well as thoroughly warm rider.
another tough one. some long sweet spot intervals. HR climbing throughout. stoked to get this one done.
average power: 215
normal power: 229
max power: 571
1550 kJ
Friday Mar 31, 2017 #
7 AM
Running 37:34 [3] 4.7 mi (8:00 / mi) +325ft 7:30 / mi
shoes: Hoka Vanquish v2 (BLK)
easy hood lap and ruby drop off.
12 PM
Cycling-Trainer 1:30:00 [3] 29.1 mi (19.4 mph)
Matthes +4 - TrainerRoad
Matthes +4 is 3 sets of 3x3-minute VO2max repeats at 115%FTP followed by 15 minutes at 65% FTP.
3 minutes of recovery falls between Intervals and 6 minutes of easy spinning separates the sets.
solid workout and probably the best I've felt during intervals this hard.
average power: 202
normal power: 250
max power: 328
1089 kJ
Matthes +4 is 3 sets of 3x3-minute VO2max repeats at 115%FTP followed by 15 minutes at 65% FTP.
3 minutes of recovery falls between Intervals and 6 minutes of easy spinning separates the sets.
solid workout and probably the best I've felt during intervals this hard.
average power: 202
normal power: 250
max power: 328
1089 kJ
Thursday Mar 30, 2017 #
Note
slept:8.5
really good sleep.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 45:00 [3]
2 x barbell complex + sumo walk
squat wu: 5 x #95, 5 x #115, 5 x #135
3x
5 x squat #150
10 x kbs #35
20 x sit ups
5x
5 x curtis P #65
5 x burpee box jump 24"
10 x toes to post
3x
10 x weighted sit ups #25
10 x face down back ext
10 x push ups
10 x russian twist #26
5e x kneeling slaser to halo #26
squat wu: 5 x #95, 5 x #115, 5 x #135
3x
5 x squat #150
10 x kbs #35
20 x sit ups
5x
5 x curtis P #65
5 x burpee box jump 24"
10 x toes to post
3x
10 x weighted sit ups #25
10 x face down back ext
10 x push ups
10 x russian twist #26
5e x kneeling slaser to halo #26
12 PM
Cycling-Road 2:22:00 [3] 42.7 mi (18.0 mph) +3917ft
lunch ride. turkey creek out and back and then a loop in KC. pretty good legs today and good to get out before the impending snow storm.
average power: 188
normal power: 226
max power: 901
1610 kJ
average power: 188
normal power: 226
max power: 901
1610 kJ
Wednesday Mar 29, 2017 #
Note
slept:8.0 weight:146lbs
been sleeping really deep the past few days... waking up 5' before 5am alarm.
down to 146. baby steps and not compromising my love of good beer. may get down to 140 for bailey... but don't want power to drop too much. we'll see. not doing any drastic. small changes make big differences.
down to 146. baby steps and not compromising my love of good beer. may get down to 140 for bailey... but don't want power to drop too much. we'll see. not doing any drastic. small changes make big differences.
6 AM
Cycling-Trainer 1:30:00 [3] 19.3 mi (12.9 mph)
ahr:150 max:175
Kaweah - TrainerRoad
Kaweah is 5x10-minute intervals between 96-99% FTP with 5-minute recoveries between intervals.
I dialed down the intensity of the workout to 93% to make them sweet spot intervals and it worked out great. solid intervals after a crushing workout yesterday.
average power: 195
normal power: 223
max power: 273
1055 kJ
Kaweah is 5x10-minute intervals between 96-99% FTP with 5-minute recoveries between intervals.
I dialed down the intensity of the workout to 93% to make them sweet spot intervals and it worked out great. solid intervals after a crushing workout yesterday.
average power: 195
normal power: 223
max power: 273
1055 kJ
4 PM
Running 32:51 [3] 4.2 mi (7:49 / mi) +59ft 7:43 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
family jog on the river path... gnarly head wind on the way.
Tuesday Mar 28, 2017 #
Note
slept:8.0
back to the grind.
6 AM
Cycling-Trainer 1:30:00 [3] 20.6 mi (13.7 mph)
ahr:150 max:177
Williamson +4 - TrainerRoad
Williamson +4 consists of 3 sets of 6 descending-duration/ascending intensity intervals from 115% FTP for 2 minutes to 150% FTP for 30 seconds.
Recovery between intervals matches the duration of the preceding interval - work for 2 minutes, rest for 2 minutes
Recoveries between sets of intervals are 3 minutes long and the main set if followed by 30 minutes at 65% FTP.
another really hard one. damn. did this on my cx bike because i'm dropping off road bike today for a much needed tune.
average power: 195
normal power: 245
max power: 437
1055 kJ
Williamson +4 consists of 3 sets of 6 descending-duration/ascending intensity intervals from 115% FTP for 2 minutes to 150% FTP for 30 seconds.
Recovery between intervals matches the duration of the preceding interval - work for 2 minutes, rest for 2 minutes
Recoveries between sets of intervals are 3 minutes long and the main set if followed by 30 minutes at 65% FTP.
another really hard one. damn. did this on my cx bike because i'm dropping off road bike today for a much needed tune.
average power: 195
normal power: 245
max power: 437
1055 kJ
12 PM
Running 39:12 [3] 5.0 mi (7:50 / mi) +249ft 7:29 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow hood lap at lunch. felt good.