Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 24, 2017:
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Sunday Dec 24, 2017 #
Note
slept:9.0
more snow last night. stoked outside for a bit yesterday.
9 AM
Cycling-Trainer 2:00:00 [3] 46.0 mi (23.0 mph) +1001ft
ahr:151 max:164
freezing outside so knocked out AeT intervals on the trainer. basically the plan any time i'll be inside for a long one.
6 x 10' @ 245 watts (AeT) - HR is much lower at these watts than a couple of months ago. progress.
ap: 204
np: 216
mp: 495
1467 kJ
6 x 10' @ 245 watts (AeT) - HR is much lower at these watts than a couple of months ago. progress.
ap: 204
np: 216
mp: 495
1467 kJ
Saturday Dec 23, 2017 #
Note
slept:9.0
homegrown tap & dough with the fam last night. so good. no work until the new year!
9 AM
Running 34:46 [3] 4.3 mi (8:05 / mi) +237ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy
mellow morning shakeout. killer running temps.
12 PM
Cycling-Road 2:16:21 [3] 37.6 mi (16.5 mph) +1568ft
ahr:152 max:177
busy day and just stoked to get outside. had 330/165 TSS on the plan. just tried to stay near AeT for the majority. still a solid day with run and ride. gonna hit the trainer tomorrow for some more AeT work.
i was totally warm but another cold front was starting to roll in last hour. when from mid 40s to mid 30s.
i was totally warm but another cold front was starting to roll in last hour. when from mid 40s to mid 30s.
Friday Dec 22, 2017 #
Note
slept:9.25
great sleep. tweaked my left glute a bit sipping in the snow yesterday with the pups. nothing major.
11 AM
Cycling-Trainer 1:30:00 [3] 30.5 mi (20.3 mph) +446ft
TRAINER SERIES v3: 5B
cadenc and big gear ILT work than 2 x 14' AeT standing intervals (245 watts) with 15" second surged to 350 watts the last 3 minutes. solid work. feeling strong the big gear works.
ap: 164
np: 199
mp: 358
886 kJ
cadenc and big gear ILT work than 2 x 14' AeT standing intervals (245 watts) with 15" second surged to 350 watts the last 3 minutes. solid work. feeling strong the big gear works.
ap: 164
np: 199
mp: 358
886 kJ
Thursday Dec 21, 2017 #
Note
slept:8.5
took Fi to see santa last night. she wasn't into it... at all.... but we had a rad dinner at mod market after.
as expected... already and inch of snow on the ground and 40 degrees colder than yesterday. nuts.
as expected... already and inch of snow on the ground and 40 degrees colder than yesterday. nuts.
8 AM
Cycling-Trainer 1:00:20 [3] 20.5 mi (20.4 mph) +919ft
ahr:143 max:161
mellow hour on zwift. just getting the legs moving after the big ride yesterday.
ap: 180
np: 190
mp: 341
653 kJ
ap: 180
np: 190
mp: 341
653 kJ
12 PM
Running 37:12 [3] 4.3 mi (8:39 / mi) +239ft 8:13 / mi
shoes: Nike Air Pegasus+ 34 - Navy
jogging in the snow with pups. they love it. first time wearing yaktrax in a long time. used this as warm up for strength... bad idea as i knew it would be. just wanted to come home and be done.... always the case.
Strength/Core 30:00 [3]
cut this one short and just got in the heavy lifts. no motivation to keep going. good reminder to not ride or run before strength session.
2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk
squat
10 x #65
8 x #110
8 x #120
8 x #125
8 x #135
- 10 x ball to overhead between sets
deadlift
10 x #95
8 x #140
8 x #150
8 x #160
8 x #175
- 20 x sit ups between sets
2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk
squat
10 x #65
8 x #110
8 x #120
8 x #125
8 x #135
- 10 x ball to overhead between sets
deadlift
10 x #95
8 x #140
8 x #150
8 x #160
8 x #175
- 20 x sit ups between sets
Wednesday Dec 20, 2017 #
Note
slept:9.0
great sleep. taking the day off of work today to ride in the dirt.
9 AM
Cycling-MTB 4:08:08 [3] 41.7 mi (10.1 mph) +6351ft
ahr:152 max:185
such a rad day on the bike. 65 and sunny. rode from cody's. hit all the parks. green mountain-bear creek-mt falcon-apex-green mountain. decent legs and just stoked and the sunshine and warmth. cody and hit his local burrito shop on the way back to house. even with all the rad single track that was the the highlight of the ride. legit, california style, burrito. hands down the best i've had in colorado. stoked on all fronts.
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
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
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
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.