Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 28, 2017:
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Thursday Dec 28, 2017 #
Note
slept:8.5
only day i have to work this week.
C • wow 1
8 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
2 x barbell complex - 20 x step ups - 10 x t-push ups - sumo walk
squat
10 x #65
6 x #110
6 x #125
2 x 6 #135 - felt easy - stoked!
- 10e x kneeling slasher to halo between sets
deadlift
10 x #95
6 x #140
6 x #160
2 x 6 #175 - easy!
3x
10e arm x walking lunge with kb overhead #26
10 x kbs #35
10 x balance board push ups
10 x lateral box jump overs 20#
20 x balance board mtn climbers
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
squat
10 x #65
6 x #110
6 x #125
2 x 6 #135 - felt easy - stoked!
- 10e x kneeling slasher to halo between sets
deadlift
10 x #95
6 x #140
6 x #160
2 x 6 #175 - easy!
3x
10e arm x walking lunge with kb overhead #26
10 x kbs #35
10 x balance board push ups
10 x lateral box jump overs 20#
20 x balance board mtn climbers
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-Road 1:30:00 [3] 23.5 mi (15.7 mph) +846ft
ahr:139 max:165
easy gravel spin.... got windy and then the temp dropped 12 degrees... also super muddy. not the best conditions for an easy spin.
Wednesday Dec 27, 2017 #
Note
slept:9.0
great sleep.
7 AM
Running 36:42 [3] 4.3 mi (8:32 / mi) +229ft 8:08 / mi
shoes: Nike WH4 (Fluoro)
early, cold dog jog. 12 degrees when rolled up. just easy jogging and dogs loved it.
1 PM
Cycling-Trainer 1:30:00 [3] 35.6 mi (23.7 mph) +577ft
ahr:155 max:171
on solo fi duty to day. knocked this out while she napped. she was awake for last 20' but just laying in her bed... and got up the second i was done. stoked t get it done.
3 x 20' @ 245 watts (AeT) - hr drifted a bit on last but solid AeT work. getting stronger for sure.
ap: 218
np: 228
mp: 826
1175 kJ
3 x 20' @ 245 watts (AeT) - hr drifted a bit on last but solid AeT work. getting stronger for sure.
ap: 218
np: 228
mp: 826
1175 kJ
Tuesday Dec 26, 2017 #
Note
slept:9.5
huge sleep after a long day. busy week with Fi out of school. good weather this week and weekend so hoping to get in some riding and running outside.
maggie got me a rad balance board for training. stoked to start incorporating this thing... and to use at stand up desk.
https://www.amazon.com/Revolution-Balance-Board-Tr...
maggie got me a rad balance board for training. stoked to start incorporating this thing... and to use at stand up desk.
https://www.amazon.com/Revolution-Balance-Board-Tr...
10 AM
Cycling-Trainer 1:30:00 [3] 31.4 mi (20.9 mph) +679ft
ahr:143 max:176
TRAINER SERIES v3: 6B
cadence and ILT work. crazy how much I've improved on the high cadence spin ups and big gear ILT work.
30' standing climb @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes. felt solid.
ap: 166
np: 205
mp: 410
900 kJ
cadence and ILT work. crazy how much I've improved on the high cadence spin ups and big gear ILT work.
30' standing climb @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes. felt solid.
ap: 166
np: 205
mp: 410
900 kJ
1 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
getting in the stuff i skipped yesterday and incorporating some balance board stuff.
myrtl
2 x mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
5x
10 x balance board air squat - i'm terrible at these.
10 x balance board push ups
10 x kb sdhp #35
10 x kbs #35
10 x box jump 24"
1' plank w/ feet on balance board - so hard.
balance board work.
myrtl
2 x mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
5x
10 x balance board air squat - i'm terrible at these.
10 x balance board push ups
10 x kb sdhp #35
10 x kbs #35
10 x box jump 24"
1' plank w/ feet on balance board - so hard.
balance board work.
Monday Dec 25, 2017 #
Note
slept:8.5
Merry Christmas!
8 AM
Strength/Core 35:00 [3]
quick strength session waiting for my MIL to get to our house. just knocked out the heavy lifts. stoked how light 155 & 195 felt. feeling stronger for sure.
2 x barbell complex - 20 x step ups - 10 x push ups - sumo walk
squat
10 x #65
8 x #110
6 x #130
4 x #144
4 x #155
- 10 x weighted sit ups between sets
deadlift
10 x #90
8 x #140
6 x #160
4 x #185
4 x # 195
- 10 x toes to post between sets
2 x barbell complex - 20 x step ups - 10 x push ups - sumo walk
squat
10 x #65
8 x #110
6 x #130
4 x #144
4 x #155
- 10 x weighted sit ups between sets
deadlift
10 x #90
8 x #140
6 x #160
4 x #185
4 x # 195
- 10 x toes to post between sets
12 PM
Running 40:52 [3] 8.85 mi (4:37 / mi) +248ft 4:30 / mi
shoes: Nike WH4 (Fluoro)
jog with the pups after presents were opened, toys were built, and fi was napping. just a quick shake out. feeling good.
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