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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 7, 2017:

activity # timemileskm+ft
  Cycling-MTB3 6:49:21 3668.4(537.7/h) 5903.72(865.3/h) 7341
  Running4 2:23:39 18.8(7:38) 30.26(4:45) 959
  Cycling-Trainer2 2:15:43 46.5(20.6/h) 74.84(33.1/h) 2313
  Cycling-Road1 2:07:34 31.1(14.6/h) 50.05(23.5/h) 1729
  Strength/Core2 1:30:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total12 15:26:17 3765.8 6060.47 12882
averages - sleep:8.8

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Tuesday Nov 7, 2017 #

Note
slept:9.0

crashed early! tried to sleep more but just couldn't. up just after 530. supposed to snow today... i hope it does.
C • SNOW 3
9 AM

Cycling-Trainer 1:15:20 [3] 26.1 mi (20.8 mph) +997ft
ahr:147 max:173

aerobic miles on zwift. feeling pretty good.

ap: 189
np: 201
mp: 446
853 kJ
3 PM

Running 32:47 [3] 4.1 mi (8:00 / mi) +231ft 7:35 / mi
shoes: Nike Air Pegasus+ 30 - Cali

more miles with the pups. light snow and perfect temps for them. they were loving it. stoked on these daily, easy jogs.

Monday Nov 6, 2017 #

Note
slept:8.5

easier getting up with time change... but still just wanted to sleep.
6 AM

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

warm up

Strength/Core 50:00 [3]

starting to feel decently strong again... its a good feeling.

2 x barbell complex, 20 x step ups, 10 x t-push ups, sumo walk

squat
10 x #65
8 x #85
8 x #105
8 x #115
6 x #130
4 x #140
- 20 x sit ups between sets

deadlift
10 x #95
8 x #100
8 x #130
8 x #140
6 x #160
4 x #170
- 20 x sit ups between sets

3x
10 x walking lunge w/ kb overhead #26
5 x scotty bob #20
10 x box jumps 24"
10 x kbs #35
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM

Running 50:33 [3] 6.1 mi (8:17 / mi) +250ft 7:59 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jogs with the pups at lunch. getting them back into long distance shape... or at least ruby back into shape. this was sienna's longest run yet. I'd like to get them up to 10 miles over the winter.

Sunday Nov 5, 2017 #

Note
slept:8.5

up "early" due to time change.

Cycling-MTB 1:50:09 [3] 30.6 mi (16.7 mph) +863ft
ahr:138 max:173

after errands and working around the house all morning.

gravel loop. easy recovery effort. just enjoying some nice fall, cool temps (high 40s/low 50s.) good way to end the week.
7 AM

Running 34:36 [3] 4.3 mi (8:03 / mi) +239ft 7:39 / mi
shoes: Nike Air Pegasus+ 30 - Cali

shakeout with the pups.

Saturday Nov 4, 2017 #

Note
slept:9.75

big sleep. mouth feeling 100%. stoked.

gonna be windy today. mtb time.
9 AM

Cycling-MTB 3:11:13 [3] 3613.0 mi (1133.7 mph) +4371ft
ahr:149 max:174

hit the trails to avoid the gnarly winds. worked out and good times ripping singletrack on a perfect bluebird day in the 70s. bear creek and green mountain.

Friday Nov 3, 2017 #

Note
slept:9.5

got my wisdom tooth yanked out yesterday around noon. didn't hurt at all. pretty gnarly thought. started aching really bad before bed. took some percocet and slept great after that. feel pretty good this morning.
12 PM

Cycling-Road 2:07:34 [3] 31.1 mi (14.6 mph) +1729ft
ahr:138 max:168

waterton/CT with luke and casey. good times. pushing the limits of the slate. loving this bike.

Thursday Nov 2, 2017 #

Note
slept:8.5

good sleep... but cracked a wisdom tooth a week ago and it just starting aching like a mofo. trying to get in to see the dentist.
6 AM

Running 25:43 [3] 4.3 mi (5:59 / mi) +239ft 5:41 / mi

easy jog with the pups in the dark. felt pretty good and they were ready to rip for the first half and back to jogging pace. staying dark until after 7. looking forward to time change to get out earlier.
10 AM

Cycling-Trainer 1:00:23 [3] 20.4 mi (20.3 mph) +1316ft
ahr:141 max:163

easy hour on zwift before heading to the dentist.

ap: 178
np:186
mp: 416
683 kJ

Wednesday Nov 1, 2017 #

Note
slept:7.5

killer time taking Fi trick or treating around the hood... she had so much fun.
6 AM

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

warm up

Strength/Core 40:00 [3]

i've decided to focus on the lifts (squat & DL) and not combine them into a circuit. easier and quicker. just do the two lifts with some core between sites and then a quick metcon.

warm up: 2 x barbell complex, 20 x step ups, 10 x push ups, sumo walk


squat
5 x #65
10 x #85
8 x #100
6 x #115
4 x #130
- 20 x sit ups between sets

deadlift
5 x #95
10 x #100
8 x #120
6 x #140
4 x #160
- 20 x sit ups between sets

3x
10 x burpees
10 x walking lunge #40
20 x kbs #35
10e x lateral box jump
10e x kneeling keg lift #35
20 x reverse curl/back ext
12 PM

Cycling-MTB 1:47:59 [3] 24.8 mi (13.8 mph) +2107ft
ahr:140 max:171

mellow mtb session on the local trails. just having fun in the perfect dirt and warm temps.

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