Training Log Archive: Grandpa JamesonIn the 7 days ending May 7, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday May 7, 2017 #
Note
slept:5.0 (rest day)
broken, shitty sleep. oh well. up at 3 with Maggie. taker her to shuttle at 4. race starts at 630 but we won't see her until mile 16ish.
killer pizza and ice cream last night... and found some great beers!
killer pizza and ice cream last night... and found some great beers!
Saturday May 6, 2017 #
Note
slept:9.0
good sleep and up with sun & the birds! Not feeling smashed today. 3 hour ride to end this block and the hitting the road for Fort Collins. Colorado Marathon for Maggie tomorrow. Can't wait to watch her rip.
8 AM
Cycling-Road 2:57:20 [3] 50.1 mi (17.0 mph) +4833ft
knocked out another solid one before hitting the road for fort collins. solid legs even after yesterday. climbing city view is always a bitch.
average power: 186
normal power: 218
max power 883
1982 kJ
average power: 186
normal power: 218
max power 883
1982 kJ
Friday May 5, 2017 #
Note
slept:8.25
damn.. wanted to sleep in... getting light around 530 and birds going crazy. spring! BIG ride today... no work.
9 AM
Cycling-Road 6:07:00 [3] 104.0 mi (17.0 mph) +10427ft
ahr:153 max:177
really solid, long day on the bike. 1 of 3 100+ rides I want to get in before bailey hundo.... 6 weeks out.
solid loop and will do again for with another add on. kept the effort on the mellow side today. just all day. pace. a couple of minor low spots but nothing some calories and caffeine couldn't turn around.
average power: 190
normal power: 217
max power: 611
4196 kJ
solid loop and will do again for with another add on. kept the effort on the mellow side today. just all day. pace. a couple of minor low spots but nothing some calories and caffeine couldn't turn around.
average power: 190
normal power: 217
max power: 611
4196 kJ
Thursday May 4, 2017 #
Note
slept:8.0
good sleep and up early for another FW upgrade... then onto the trainer.
8 AM
Cycling-Trainer 1:30:00 [3] 24.9 mi (16.6 mph)
ahr:152 max:178
McAdie +1 - TrainerRoad
McAdie +1 is 4x12-minute over-under intervals alternating between 1 minute at 95% FTP and 2 minutes at 105% FTP.
6-minute recoveries fall between intervals.
after a solid 3 hours of troubleshooting starting at 5am i finally got this in. solid effort and felt good.
average power: 215
normal power 250
max power: 316
1158 kJ
McAdie +1 is 4x12-minute over-under intervals alternating between 1 minute at 95% FTP and 2 minutes at 105% FTP.
6-minute recoveries fall between intervals.
after a solid 3 hours of troubleshooting starting at 5am i finally got this in. solid effort and felt good.
average power: 215
normal power 250
max power: 316
1158 kJ
12 PM
Cycling-Road 1:23:58 [3] 25.9 mi (18.5 mph) +1030ft
more miles... and it's so nice out. legs a little rough starting out but expected that. Day one of 3 day block done.
average power: 167
normal power: 199
max power: 477
844 kJ
average power: 167
normal power: 199
max power: 477
844 kJ
Wednesday May 3, 2017 #
Note
slept:8.5
great sleep. big, easy day planned. last week before recovery/race week so going for it.
6 AM
Cycling-Trainer 1:00:26 [3] 21.3 mi (21.1 mph) +1339ft
ahr:144 max:177
hilly loop on zwift. controlled effort with one hard blow out near the end. felt good.
average power: 204
normal power: 217
max power: 518
740 kJ
average power: 204
normal power: 217
max power: 518
740 kJ
12 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35 [3]
switched things up... was going to ride at lunch but i was sitting in sbux working and it was snowing. decided to stay indoors and warm.
3 x barbell complex + sumo walk + push ups
10 x squat #95
3x
10 x squat #115
10e x single leg kb DL #35
10 x kbs #35
10e x db curl #20
10 x overhead tri ext #26
10 x box jumps 24"
5e x kb floor press #35
10 x toes to post
10 x weighted sit ups #25
1' plank
10 x face down back ext
10e x calf raises
3 x barbell complex + sumo walk + push ups
10 x squat #95
3x
10 x squat #115
10e x single leg kb DL #35
10 x kbs #35
10e x db curl #20
10 x overhead tri ext #26
10 x box jumps 24"
5e x kb floor press #35
10 x toes to post
10 x weighted sit ups #25
1' plank
10 x face down back ext
10e x calf raises
4 PM
Running 34:00 [3] 4.2 mi (8:06 / mi) +36ft 8:02 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
mellow family jog down at the river. tired legs.
Tuesday May 2, 2017 #
Note
slept:8.25
such a good sleep. woke up without an alarm. trainer time!
got my race and summer pretty much all dialed in yesterday. places all booked and ready to go.
got my race and summer pretty much all dialed in yesterday. places all booked and ready to go.
6 AM
Cycling-Trainer 1:30:00 [3] 24.9 mi (16.6 mph)
ahr:150 max:174
Stevens +4 - TrainerRoad
Stevens +4 is 5x6-minute intervals at 105% FTP with 3-minute recoveries between intervals, all followed by 25 minutes at 65% FTP.
another solid big gear workout. these have always been what has worked best for me.
average power: 207
normal power: 237
max power: 485
1120 kJ
Stevens +4 is 5x6-minute intervals at 105% FTP with 3-minute recoveries between intervals, all followed by 25 minutes at 65% FTP.
another solid big gear workout. these have always been what has worked best for me.
average power: 207
normal power: 237
max power: 485
1120 kJ
4 PM
Running 1:03:31 [3] 8.1 mi (7:50 / mi) +257ft 7:37 / mi
shoes: Hoka Vanquish v2 (BLK)
easy jog down the river and back and then a 1 mile hood lap with sienna. baby steps with the pup.
Monday May 1, 2017 #
Note
slept:8.0
great sleep. 4 day work week on tap and race week for Maggie. Colorado Marathon on Sunday.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
sticking with quick full body circuits
2 x barbell complex + sumo walk + push ups
DL warm up: 5 x #95, 5 x #135
3x
10 x DL #135
5 x scotty bob @20
10 x goblet squat to one leg #35
10 x kbs #35
10 x kb shrug #70
20 x step ups
10 x kneeling curl to press #20
5e x kneeling slasher to halo #26
10 x russian twist #26
30 x sit ups
2 x barbell complex + sumo walk + push ups
DL warm up: 5 x #95, 5 x #135
3x
10 x DL #135
5 x scotty bob @20
10 x goblet squat to one leg #35
10 x kbs #35
10 x kb shrug #70
20 x step ups
10 x kneeling curl to press #20
5e x kneeling slasher to halo #26
10 x russian twist #26
30 x sit ups
12 PM
Cycling-Road 1:27:41 [3] 27.1 mi (18.5 mph) +1650ft
mellow spin out deer creek and then through SV & KC. good legs and just stoked be outside!
average power: 186
normal power: 213
max power: 530
986 kJ
average power: 186
normal power: 213
max power: 530
986 kJ