Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 23, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Apr 23, 2017 #
Note
slept:8.75
good sleep. pizza and beers at Angelo's after ride yesterday. so good!
Cycling-Road 5:28:25 [3] 97.5 mi (17.8 mph) +9364ft
super solid day on the bike and felt better than the day before. fueled.
rode to high grade and then to evergreen on he 73. over to look via kerr gulch (my new favorite). dropped down into golden, up lookout, then back down kerr gulch. Climbed parmalee gulch to the 285. Then back to Deer Creek to home. killer loop. could have tacked on to get to a 100 miles but i was just stoked to be done.
one of the strongest long rides (based on power numbers and how I felt) in a very long time. maybe it was the pop tarts and redbull?
average power: 201
normal power 229
max power: 554
3958 kJ
rode to high grade and then to evergreen on he 73. over to look via kerr gulch (my new favorite). dropped down into golden, up lookout, then back down kerr gulch. Climbed parmalee gulch to the 285. Then back to Deer Creek to home. killer loop. could have tacked on to get to a 100 miles but i was just stoked to be done.
one of the strongest long rides (based on power numbers and how I felt) in a very long time. maybe it was the pop tarts and redbull?
average power: 201
normal power 229
max power: 554
3958 kJ
Saturday Apr 22, 2017 #
Note
slept:9.0
good sleep. cold and rainy this morning. switching long ride to tomorrow. forecast for next weekend's race is not looking too good. rain/snow in the morning then switching to rain. high of 47. we'll see how that pans out.
10 AM
Cycling-Road 3:45:00 [3] 64.5 mi (17.2 mph) +6010ft
ahr:150 max:174
ok medium long ride. took a bit to get into it. stayed low to stay warm. cool and windy the whole time but still got in some solid miles.
average power: 189
normal power: 219
max power: 794
2554 kJ
average power: 189
normal power: 219
max power: 794
2554 kJ
Friday Apr 21, 2017 #
Note
slept:8.25
more great sleep and more crazy dreams.
6 AM
Running 56:44 [3] 7.0 mi (8:06 / mi) +374ft 7:43 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow morning shakeout + ruby drop off. felt good.
12 PM
Cycling-Road 1:26:25 [3] 25.9 mi (18.0 mph) +1106ft
somewhat easy spin through chatfiled state park. wind howling out of the north... and then got a few minutes of hard rain.
average power: 181
normal power: 2014
max power: 398
940 kJ
average power: 181
normal power: 2014
max power: 398
940 kJ
Thursday Apr 20, 2017 #
Note
slept:7.75 weight:145lbs
crazy ass dreams.
holding steady at 145.
holding steady at 145.
6 AM
Cycling-Trainer 1:30:00 [3] 28.5 mi (19.0 mph)
ahr:161 max:185
McAdie - TrainerRoad
McAdie +1 is 4x12-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP.
6-minute recoveries fall between intervals.
holy shit this one was hard today. after every 12' interval i thought there was no way i could do the next... but stoked to power through. it's not supposed to be easy!!
average power: 210
normal power: 241
max power: 387
1131 kJ
McAdie +1 is 4x12-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP.
6-minute recoveries fall between intervals.
holy shit this one was hard today. after every 12' interval i thought there was no way i could do the next... but stoked to power through. it's not supposed to be easy!!
average power: 210
normal power: 241
max power: 387
1131 kJ
12 PM
Running 35:00 [3] 4.2 mi (8:20 / mi) +176ft 8:01 / mi
shoes: Hoka Vanquish v2 (BLK)
easy jogging with the pups. 3.5 with Ruby and .75 with Sienna.
Strength/Core 30:00 [3]
right after run.
2x
mini leg blaster
10 x push ups
squat warm up: 5 x #95, 5 x #115
3x
5 x squat #135
5 x box jump 24"
10 x kbs #35
20 x sit ups
3x
5 x OH press #65
5e x kb floor press #35
10 x shrugs #70
10 x barbell bent over row #65
10 x clean #65
10e x db curls #20
10 x overhead tri ext #26
10 x russian twist #26
5x x kneeling slasher to halo
2x
mini leg blaster
10 x push ups
squat warm up: 5 x #95, 5 x #115
3x
5 x squat #135
5 x box jump 24"
10 x kbs #35
20 x sit ups
3x
5 x OH press #65
5e x kb floor press #35
10 x shrugs #70
10 x barbell bent over row #65
10 x clean #65
10e x db curls #20
10 x overhead tri ext #26
10 x russian twist #26
5x x kneeling slasher to halo
Wednesday Apr 19, 2017 #
Note
slept:8.5
awesome sleep.
6 AM
Cycling-Trainer 1:00:00 [3] 19.6 mi (19.6 mph)
ahr:139 max:152
Bald Knob - TrainerRoad
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Just an easy hour on the bike to start the day.
average power: 184
normal power: 186
max power: 258
661 kJ
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Just an easy hour on the bike to start the day.
average power: 184
normal power: 186
max power: 258
661 kJ
12 PM
Cycling-MTB 1:32:10 [3] 21.6 mi (14.1 mph) +2388ft
i'm having so much fun riding my mountain bike right now. been a while since i've been this consistent getting on the dirt every week.. and usually 2x a week right now.
just cruising around at south valley and PR'ing all the descents.
just cruising around at south valley and PR'ing all the descents.
4 PM
Running 33:30 [3] 4.2 mi (7:59 / mi) +40ft 7:54 / mi
shoes: Hoka Clayton (Red)
standard wednesday family jog down at the river. much wind.
Tuesday Apr 18, 2017 #
Note
slept:8.0
good sleep. woke up a couple of times. up again w/o alarm.
6 AM
Cycling-Trainer 1:30:00 [3] 29.8 mi (19.9 mph)
ahr:157 max:187
Lion Rock - TrainerRoad
Lion Rock is 3 sets of 3x5-minute Threshold efforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 95% FTP, aka "racewinners".
Each set finishes with a 30-second "kick to the line" in the form of a ramp from 95% FTP all the way up to 140% FTP.
Recoveries between intervals are only 1 minute long but recoveries between sets of intervals are each 10 minutes long.
such an awesome workout and perfect race, breakaway simulation. getting stoked to race next weekend.
average power: 200
nomral power: 236
max power: 497
1078 kJ
Lion Rock is 3 sets of 3x5-minute Threshold efforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 95% FTP, aka "racewinners".
Each set finishes with a 30-second "kick to the line" in the form of a ramp from 95% FTP all the way up to 140% FTP.
Recoveries between intervals are only 1 minute long but recoveries between sets of intervals are each 10 minutes long.
such an awesome workout and perfect race, breakaway simulation. getting stoked to race next weekend.
average power: 200
nomral power: 236
max power: 497
1078 kJ
12 PM
Running 1:02:34 [3] 7.6 mi (8:14 / mi) +880ft 7:25 / mi
shoes: Hoka Speed Instinct (Blu)
fun jog at south valley. stoked to get back out on the trails after a lot of running on the hood paths lately. felt strong out there.
Monday Apr 17, 2017 #
Note
slept:9.0
big sleep. feeling good.
6 AM
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
DL warm up: 5 x #95, 5 x #115, 5 x #135
3x
5 x DL #165
5 x scotty bob #20
20 x sit ups
3x
10 x front squat #85
10 x kbs #35
10 x box jump 24"
10 x weighted sit ups #25
3x
10 x curl to press #20
10 x toes to post
10 x face down back ext
1' plank
DL warm up: 5 x #95, 5 x #115, 5 x #135
3x
5 x DL #165
5 x scotty bob #20
20 x sit ups
3x
10 x front squat #85
10 x kbs #35
10 x box jump 24"
10 x weighted sit ups #25
3x
10 x curl to press #20
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-Road 1:22:40 [3] 26.2 mi (19.0 mph) +961ft
mellow monday spinner. sunny and 70s. so good.
average power: 174
normal power: 196
max power: 429
862 kJ
average power: 174
normal power: 196
max power: 429
862 kJ