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Training Log Archive: Grandpa Jameson

In the 7 days ending Dec 19, 2017:

activity # timemileskm+ft
  Cycling-Road2 4:36:30 77.2(16.8/h) 124.24(27.0/h) 3182
  Cycling-Trainer3 4:30:00 94.7(21.0/h) 152.4(33.9/h) 2408
  Running4 3:28:18 25.9(8:03) 41.68(5:00) 1338
  Strength/Core2 1:40:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total11 14:34:48 198.8 319.94 7468
averages - sleep:9.3

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Tuesday Dec 19, 2017 #

Note
slept:8.75

crazy dreams.
9 AM

Cycling-Trainer 1:30:00 [3] 31.1 mi (20.7 mph) +958ft
ahr:144 max:175

TRAINER SERIES v3: 5A

cadence drills and ILTs then 2 x 14' @ AeT (240 watts)
1 - alt seated/standing every 1'
2- all standing with 15" surges to 340 watts the last 3 minutes

ap: 166
np: 198
mp: 357
895 kJ
C • traineroad? 3
1 PM

Running 34:45 [3] 4.3 mi (8:05 / mi) +239ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow miles with the pups. killer day! legs kinda tired from heavy lifting yesterday and this morning's session.

Monday Dec 18, 2017 #

Note
slept:9.5

tons of meetings this week but should be pretty mellow. network lockdown for the holidays.
9 AM

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

warm up

Strength/Core 50:00 [3]

2 x barebell complex - 20 x step ups - 10 x push ups - sumo walk

squat
10 x #65
8 x #110
8 x #120
6 x #135
6 x #145
- 10 x weighted sit ups #25 between sets

deadlift
10 x #95
8 x #140
8 x #150
6 x #175
6 x #185
- 10 x toes to post between sets

3x
10 x front squat #85
10e x kb single leg deadlift #35
10 x kbs #35
10 x box jump 24"
5 x scotty bob 320
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x facedown back ext
90" plank
12 PM

Cycling-Road 1:21:54 [3] 21.6 mi (15.8 mph) +1043ft

mellow lunch time spinner. chatfield and hildebrand. blazing sushine and single track.

Sunday Dec 17, 2017 #

Note
slept:9.75

big sleep after some fun partying and a bolts letdown.
1 PM

Running 1:17:39 [3] 10.0 mi (7:46 / mi) +550ft 7:23 / mi

"long run". 4.3 with the pups and the rest solo. winter looks like it's really here so my plan is start doing a longer run on the weekends when it's cold for the next 2-3 months. keep my sanity. longest run i've done in a very long time.

Saturday Dec 16, 2017 #

Note
slept:9.5

good sleep and another busy weekend on tap.
10 AM

Cycling-Road 3:14:36 [3] 55.6 mi (17.1 mph) +2139ft

standard gravel loop and good legs. highline canal-chatifield-waterton-highline canal-roxborough. worked hard on n. roxborough park rd (gravel) to catch a group way up on me. caught them at the very end. solid.

Friday Dec 15, 2017 #

Note
slept:9.0

friday. ready for the weekend and the bolts vs KC game.
7 AM

Cycling-Trainer 1:30:00 [3] 30.0 mi (20.0 mph) +433ft
ahr:139 max:168

TRAINER SERIES v3: 4B

busy day so got on trainer first thing. more big gear ILT and spin ups. getting easier. good sign.

3 x 9' AeT intervals
1 - standing
2 - alt standing/seated ever 1'
3 - standing

bumped the AeT intervals to 245 and was able to stay below 165 bpm. progress.

ap: 158
np: 192
mp : 388
857 kJ

Thursday Dec 14, 2017 #

Note

tossed turned a bit in the middle of the night. rare. had a glass of wine last night... probably first one in over year. never sleep good after drinking wine.
8 AM

Running 1:01:23 [3] 7.4 mi (8:18 / mi) +310ft 7:59 / mi

mellow jog in the snow with the pups. finally. slow going in spots with some sketchy ice. they loved it. can't wait for more.
12 PM

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

warm up

Strength/Core 50:00 [3]

myrtl & mobility
2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
10 x #105
8 x #120
8 x #130
8 x #135
- 10 x ball to overhead between sets

deadlift
10 x #95
10 x #130
8 x #150
8 x #160
8 x #175
- 10 x windshiel wipers w/ ball between sets

3x
10 x hang squat clean #75
10 x kb SDHP #35
10 x kbs #35
10 x lateral box hop overs
10 x spiderman push ups
20 x reverse leg lift/back ext
1' active plank
20e x calf raises

Wednesday Dec 13, 2017 #

Note
slept:9.0

it feels like a huge victory every morning when the alarm goes off at 5 for maggie and i get to go back to sleep for an hour.
9 AM

Running 34:31 [3] 4.2 mi (8:13 / mi) +239ft 7:48 / mi
shoes: Nike Air Pegasus+ 34 - Navy

morning shakeout with the pups. feeling good.
1 PM

Cycling-Trainer 1:30:00 [3] 33.6 mi (22.4 mph) +1017ft
ahr:150 max:170

had to hit the trainer post lunch meeting.

5 x 10 @ AeT. Increasing wattage until starting to get over 165 bpm.

solid one.
1 - 235
2 - 240
3 - 245
4 - 245-235 (HR creeping)
5 - 230

ap: 192
np: 208
mp: 744
1037 kJ

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