Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 25, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||
Thursday Jan 25, 2018 #
Note
slept:9.0
Awesome sleep.... my brother surprised my yesterday, coming from VA, to celebrate my 40th bday.. today. so rad. orchestrated my maggie and my sister in law. good times!
9 AM
Strength/Core 1:00:00 [3]
weight:148lbs
gave monday's "peak" session another shot since my brother was here to spot. hit lifetime personal bests at age 40. stoked. also mega stoked to lift with my brother.
warm up:
5x
10 x air squats
10 x push ups
20 x step ups
squat:
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #175
1 x #185
1 x #190 - PB - pretty sure i could get 200 fresh.
- 20 x sit ups between sets
deadlift
10 x #135
5 x #155
5 x #175
3 x #195
2 x #205
1 x #225
1 x #235
1 x #250 - PB - probably could get 260 or 270
- 20 x sit ups between sets
3x
10 x kbs #35
20 x step ups
10 x trx rows
10 x push ups
1' plank
warm up:
5x
10 x air squats
10 x push ups
20 x step ups
squat:
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #175
1 x #185
1 x #190 - PB - pretty sure i could get 200 fresh.
- 20 x sit ups between sets
deadlift
10 x #135
5 x #155
5 x #175
3 x #195
2 x #205
1 x #225
1 x #235
1 x #250 - PB - probably could get 260 or 270
- 20 x sit ups between sets
3x
10 x kbs #35
20 x step ups
10 x trx rows
10 x push ups
1' plank
12 PM
Cycling-Road 2:22:52 [3] 20.7 mi (8.7 mph) +486ft
mellow spin on the bike path with maggie. her first ride outside on the new whip. she's gonna rip on it!
Wednesday Jan 24, 2018 #
Note
good sleep. super tired waking up.
9 AM
Cycling-Trainer 2:00:00 [3] 43.26 mi (21.6 mph) +709ft
ahr:152 max:169
8x8' strength intervals (55-65) rpm @ 240 watts. not that taxing but a grind for sure. these workouts definitely work for me.
ap: 196
np: 201
mp: 680
1408 kJ
ap: 196
np: 201
mp: 680
1408 kJ
Tuesday Jan 23, 2018 #
Note
slept:9.0
great sleep. hard getting up.
8 AM
Cycling-Trainer 1:30:00 [3] 33.7 mi (22.5 mph) +479ft
ahr:153 max:173
zwift trainer session. 4 x 8' @ 32' Power (265 watts). Another good one. #3 was kind of tough but #4 flew by. looking forward to the next block of trainer and some shorter, harder intervals.
ap: 205
np: 221
mp: 399
1111 kJ
ap: 205
np: 221
mp: 399
1111 kJ
Monday Jan 22, 2018 #
Note
slept:8.75
good sleep after a pretty lazy sunday. just hung out and watched the playoffs. great first game, terrible second one. was hoping for a patriots vs. vikings superbowl....
another full blast week on tap.
another full blast week on tap.
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 push ups - sumo walk
peak week....
squat
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #170 - can't believe how easy this was... going for more thurs
20 x #95
- 20 x sit ups between sets
deadlift
10 x #95
5 x #150
5 x #175
3 x #185
2 x #195
1 x #215 - again... super easy. stoked... going for more thurs
20 x #135
- 20 x sit ups between sets
3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
peak week....
squat
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #170 - can't believe how easy this was... going for more thurs
20 x #95
- 20 x sit ups between sets
deadlift
10 x #95
5 x #150
5 x #175
3 x #185
2 x #195
1 x #215 - again... super easy. stoked... going for more thurs
20 x #135
- 20 x sit ups between sets
3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
12 PM
Running 1:02:11 [3] 7.45 mi (8:21 / mi) +309ft 8:02 / mi
mellow jog with the pups. slow going to the snow and slush. they were loving it! i'm feeling really good today.
Sunday Jan 21, 2018 #
Note
slept:8.5
killer dinnar at rosedale with the fam. woke up to 3-4" of snow. rad. hard trainer sessions and then some football today.
9 AM
Cycling-Trainer 1:30:00 [3] 35.3 mi (23.5 mph) +942ft
ahr:155 max:167
lazy morning lounging around the house with. cut this trainer session from 2 hours to 90' and jut got the intervals done. actually went really well and flew by. Watched American Made. rad movie.
4 x 16' @ 64' power (245 watts)
ap: 215
np: 227
mp: 382
1164 kJ
4 x 16' @ 64' power (245 watts)
ap: 215
np: 227
mp: 382
1164 kJ
Saturday Jan 20, 2018 #
Note
slept:8.5
woke up early for some reason. weird.
10 AM
Cycling-Mixed Terrain 3:18:54 [3] 47.5 mi (14.3 mph) +3297ft
ahr:138 max:174
cut this one short. had 415 on the plan. rolled out with maggie to do lookout. warm rolling out and then 45' in the wind started howling out of the north and temps dropped quickly. i was under dressed and wore thin gloves. hands were frozen so we headed for home.
Friday Jan 19, 2018 #
Note
slept:8.5
zombie sleep. gonna be so nice out today... gonna have to squeeze in a ride during a stacked day of meetings.
7 AM
Running 1:03:00 [3] 8.0 mi (7:52 / mi) +476ft 7:27 / mi
dropped off the dogs and then a long hood lap. feeling good.
11 AM
Cycling-Mixed Terrain 1:30:22 [3] 22.3 mi (14.8 mph) +1631ft
ahr:152 max:173
fun quick, rip on the dirt. yesterday i got the carbon bars and seatpost put on slate and also now tires - schwalbe g-on all around 38c. tires are so much faster and lighter... can't believe the difference they made... and more traction.