Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 9, 2018:
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Friday Feb 9, 2018 #
Note
slept:8.5
more good sleep and 100% back to normal. stoked. even one day feeling sick makes appreciate how good it feels to be healthy.
big day on tap. half day of work. run & big ride before the snow rolls in.
big day on tap. half day of work. run & big ride before the snow rolls in.
7 AM
Running 1:02:00 [3] 8.1 mi (7:39 / mi) +474ft 7:15 / mi
shoes: Nike Air Pegasus+ 34 - Navy
easy jog to drop off the dogs and then a long hood lap. cold out but feeling really good.
11 AM
Cycling-Mixed Terrain 4:04:00 [3] 63.0 mi (15.5 mph) +2887ft
ahr:156 max:189
solid long ride and stoked to get it in before the snow and cold weather this weekend. met luke and adam at waterton and we did the out back and got about halfway up the Ct before it was too icy. good legs starting out.
massive headwind heading out of the canyon. i took a massive, hard pull and pulled the boys along for quite a while. felt super strong. unfortunately the wind never let up for the next 2+ hours and the temps kept dropping.
it was when i started riding, got up to 42, and dropped down to the mid 30s for the last hour. that and a massive, cold north wind made the last hour very special. didn't eat enough with the cold so has a mini bonk towards the end. all good and solid, big day.
massive headwind heading out of the canyon. i took a massive, hard pull and pulled the boys along for quite a while. felt super strong. unfortunately the wind never let up for the next 2+ hours and the temps kept dropping.
it was when i started riding, got up to 42, and dropped down to the mid 30s for the last hour. that and a massive, cold north wind made the last hour very special. didn't eat enough with the cold so has a mini bonk towards the end. all good and solid, big day.
Thursday Feb 8, 2018 #
Note
slept:9.75
mega sleep. definitely needed it. feel totally better today.. .we'll see how the day progresses. stoked i decided to take it easy yesterday. took a couple of neps and got a lot of work done.
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 mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
Plyos
3 x 5 box jum/depth down 20"
- 10e kneeling slasher to halo #26 between sets
3x
5 x broad jumps
5 x vertical jumps
- 10 x russian twists #26 between sets
deadlift
10 x #95
10 x #135
10 x #140
8 x #180
6 x #195
- 20 x sit ups between sets
3x
10 x front squat #85
10e x renegade row #20
8e x front rack walking lunges #40
10 x kbs #35
10 x box jumps 24"
10e x kb passthrough plank #20
Plyos
3 x 5 box jum/depth down 20"
- 10e kneeling slasher to halo #26 between sets
3x
5 x broad jumps
5 x vertical jumps
- 10 x russian twists #26 between sets
deadlift
10 x #95
10 x #135
10 x #140
8 x #180
6 x #195
- 20 x sit ups between sets
3x
10 x front squat #85
10e x renegade row #20
8e x front rack walking lunges #40
10 x kbs #35
10 x box jumps 24"
10e x kb passthrough plank #20
12 PM
Cycling-Road 1:33:23 [3] 25.7 mi (16.5 mph) +1309ft
mellow lunch spin maggie... .wind started howling...again... as soon as we hit the canyon. good to get out after a few days on the trainer.
Wednesday Feb 7, 2018 #
Note
slept:7.0
rough night of sleep. woke up around 11 and my stomach was killing me. up for a couple of hours. super nauseous but couldn't throw up. felt like i ate something bad. was feeling fine all night before bed.
better this morning but is still a bit wonky.
better this morning but is still a bit wonky.
12 PM
Cycling-Trainer 31:43 [3] 12.02 mi (22.7 mph) +358ft
started to do workout on the trainer but bagged at 30' and after one interval. just feeling off, tired, and weak. battling this stomach bug. gonna lay low and hopefully feel better tomorrow.
Tuesday Feb 6, 2018 #
Note
slept:8.0
up early for some more firewall upgrades. stomach a bit off today.
9 AM
Cycling-Trainer 1:30:00 [3] 35.15 mi (23.4 mph) +466ft
ahr:156 max:186
TRAINER SERIES V3: 10A/B
tough one today and first round of Vo2 intervals.
10' strength interval @ 235
4 x 2' @ 330
4 x 4' @ 305
1 x 10' strength interval @ 250
hit all the intervals. did the first two vo2 intervals in erg mode and then turned it off. i find Vo2 intervals way more manageable in slope mode.
ap: 209
np: 242
mp: 598
1131 kJ
tough one today and first round of Vo2 intervals.
10' strength interval @ 235
4 x 2' @ 330
4 x 4' @ 305
1 x 10' strength interval @ 250
hit all the intervals. did the first two vo2 intervals in erg mode and then turned it off. i find Vo2 intervals way more manageable in slope mode.
ap: 209
np: 242
mp: 598
1131 kJ
3 PM
Running 35:41 [3] 4.27 mi (8:21 / mi) +237ft 7:56 / mi
shoes: Nike Air Pegasus+ 34 - Navy
easy jog with the pups. stomach still off.
Monday Feb 5, 2018 #
Note
slept:9.0
good sleep. solid superbowl but wanted the pats to win... still a fun game to watch... with some good beers.
Today starts block 4 of the session program. ready to smash.
Today starts block 4 of the session program. ready to smash.
8 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
start of block 4 and super motivated to hit it hard the next weeks before the real racing starts.
2 x barbell complex - animal walk complex - 10 x push up - sumo walk
Plyos
3 x 5 box jum/depth down
- 20 x sit ups between sets
3x
10 squat jumps
20 x lunge jumps
- 20 x sit ups between sets
squat
10 x #65
10 x #95
10 x #120
8 x #130
6 x #140
- 20 x sit ups between sets
3x
10 x deadlift #135
10 x kbs #35
10e x lunge with kb overhead #26
10 x push ups
10 x step ups with #40 weight vest (hard!)
3x
8e x split stance good morning #45
1 x round myrtl hip/leg swings
10 x weight sit ups #25
10 x toes to post
10 x face down back ext
1' plank
2 x barbell complex - animal walk complex - 10 x push up - sumo walk
Plyos
3 x 5 box jum/depth down
- 20 x sit ups between sets
3x
10 squat jumps
20 x lunge jumps
- 20 x sit ups between sets
squat
10 x #65
10 x #95
10 x #120
8 x #130
6 x #140
- 20 x sit ups between sets
3x
10 x deadlift #135
10 x kbs #35
10e x lunge with kb overhead #26
10 x push ups
10 x step ups with #40 weight vest (hard!)
3x
8e x split stance good morning #45
1 x round myrtl hip/leg swings
10 x weight sit ups #25
10 x toes to post
10 x face down back ext
1' plank
1 PM
Cycling-Trainer 1:00:00 [3] 21.1 mi (21.1 mph) +741ft
ahr:146 max:164
mellow hour on zwift. hiding from the wind. really good legs today. kind of shocked at that after how thrashed i felt after this mornings strength session.
ap: 192
np: 197
mp: 551
691 kJ
ap: 192
np: 197
mp: 551
691 kJ
Sunday Feb 4, 2018 #
Note
slept:9.0
more great sleep. fun night downtown littleton with the family. jakes then ice cream.
was planning on running the dogs this morning but it's cold and snowing... being soft, drinking coffee, and watching cx worlds. trainer later.
was planning on running the dogs this morning but it's cold and snowing... being soft, drinking coffee, and watching cx worlds. trainer later.
12 PM
Running 1:03:00 [3] 8.0 mi (7:52 / mi) +376ft 7:32 / mi
shoes: Nike WH4 (Fluoro)
went back and forth on whether to ride the trainer or not.... just wasn't feeling it so headed out for a jog with the pups. totally the right decision. time for some beers and the super bowl.
Saturday Feb 3, 2018 #
Note
slept:9.5
mega sleep.
10 AM
Cycling-Road 1:13:54 [3] 19.4 mi (15.8 mph) +819ft
first part of long ride. we rolled out around 10 and that's the wind started howling. we were getting blow all over the road and maggie was a bit freaked.. tt bikes are not fun in that kind of wind so we headed for home. she got on the trainer and i hit the dirt.
11 AM
Cycling-Mixed Terrain 2:59:24 [3] 39.6 mi (13.2 mph) +2490ft
ahr:149 max:173
out to highlands ranch on the dirt... still a lot of wind but totally more manageable on the dirt and gravel and slate. only downside was a bit more mud than expected but just had fun with it.