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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 11:

activity # timemileskm+ft
  Cycling-Trainer5 6:31:43 146.76(22.5/h) 236.19(36.2/h) 3996
  Cycling-Mixed Terrain1 4:04:00 63.0(15.5/h) 101.39(24.9/h) 2887
  Running3 2:11:34 16.67(7:54) 26.83(4:54) 761
  Strength/Core2 1:40:00
  Cycling-Road1 1:33:23 25.7(16.5/h) 41.36(26.6/h) 1309
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total12 16:20:40 253.13 407.37 9493
averages - sleep:8.5

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Sunday Feb 11 #

Note
slept:8.0

good sleep to knock out a trainer session before pool time with the family. a lot of snow... wonder what's going on with the race?
6 AM

Cycling-Trainer 1:30:00 [3] 32.98 mi (22.0 mph) +1017ft
ahr:146 max:161

stoked to get on it early and knock it out.... it's rare these days that i do something first thing in the morning... but love getting it out of the way.

pretty mellow with 10x3' big gear/strength intervals @ 240. solid work and feeling. stoked on the week even with missing wednesday with stomach bug. just keep feeling fitter by the week.

ap: 182
np: 196
mp: 392
983 kJ
1 PM

Running 33:53 [3] 4.3 mi (7:53 / mi) +50ft 7:48 / mi
shoes: Nike WH4 (Fluoro)

took the pups down to the river for some jogging. beautiful out. mid 40s, blazing sun, and melting snow. doesn't get much better! good legs and just an easy effort.

Saturday Feb 10 #

Note
slept:9.25

great sleep... and probably could have went back to bed for another hour. trainer session today with the snow on the ground and it being in the teens.
12 PM

Cycling-Trainer 2:00:00 [3] 45.51 mi (22.8 mph) +1414ft
ahr:153 max:189

snow day trainer session. moved this workout to today so i could ride long outside yesterday. same workout as tuesday. did the intervals in slope mode again and NAILED them! felt better than i did on tuesday.

4 x 2' @ 330 (361,350,345,338)
4x 4' @ 305 (308,306,298,310)

stoked with how i felt coming off the long ride.

ap:193
np: 230
mp: 599
1392 kJ

Friday Feb 9 #

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.
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.

Thursday Feb 8 #

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
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 #

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.
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 #

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
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 #

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.
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
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

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