Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 4, 2018:
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Sunday Mar 4, 2018 #
Note
slept:7.5 (rest day)
up early to head home.
Saturday Mar 3, 2018 #
Note
slept:9.0
broken sleep... fi slept with us in a twin bed at aribnb and kicked and hit me a 1,000,000+ times.
8 AM
Running 1:00:00 [3] 7.84 mi (7:39 / mi) +300ft 7:23 / mi
shoes: Nike Air Pegasus+ 34 - Navy
easy jog in forest park. always fun to jog here when in StL. felt pretty good. awesome coffee and breakfast burritos after.
Friday Mar 2, 2018 #
Note
slept:6.5 (rest day)
up at 330 to catch a flight to StL. tired.
Thursday Mar 1, 2018 #
Note
slept:8.5
good sleep. half day of work. longish right. flying to StL early tomorrow.
10 AM
Cycling-Mixed Terrain 4:00:35 [3] 66.6 mi (16.6 mph) +2477ft
ahr:157 max:182
long gravel right with James. good to have company. time flew by. ok legs but nothing great. stoked to get in a long one before heading out of town..
Wednesday Feb 28, 2018 #
Note
slept:8.5
great sleep. properly feeling the hard work on the bike.
7 AM
Running 36:00 [3] 4.23 mi (8:31 / mi) +238ft 8:05 / mi
easy jog with the pups.... strength warm up.
8 AM
Strength/Core 1:00:00 [3]
2 x myrtl - barbell complex - 20 x step ups - 10 x push ups - sumo walk
Plyos
3 x 5 box jum/depth down 24"
- 10e kneeling slasher to halo #26 between sets
3x
10 x squat jumps
20 x lunge jumps
- 10 x russian twists #26 between sets
squat
10 x #65
10 x #100
10 x #110
10 x #120
- 20 x sit ups between sets
deadlift
10 x #115
10 x #135
10 x #150
10 x #165
- 20 x sit ups between sets
3x
10 x thruster #65
10 x kbs #35
10e x renegade rows #20
20 x lateral box hop overs
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
Plyos
3 x 5 box jum/depth down 24"
- 10e kneeling slasher to halo #26 between sets
3x
10 x squat jumps
20 x lunge jumps
- 10 x russian twists #26 between sets
squat
10 x #65
10 x #100
10 x #110
10 x #120
- 20 x sit ups between sets
deadlift
10 x #115
10 x #135
10 x #150
10 x #165
- 20 x sit ups between sets
3x
10 x thruster #65
10 x kbs #35
10e x renegade rows #20
20 x lateral box hop overs
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-Road 1:23:55 [3] 23.75 mi (17.0 mph) +512ft
ahr:134 max:151
pure recovery mode. easy spinning on the platte river path.
ap: 145
np: 155
mp: 455
728 kJ
ap: 145
np: 155
mp: 455
728 kJ
Tuesday Feb 27, 2018 #
Note
slept:7.5
worked a bit late and then couldn't fall sleep. that rarely happens.
power test today.
power test today.
10 AM
Cycling-Road 2:08:00 [3] 36.72 mi (17.2 mph) +3031ft
ahr:150 max:192
power test 3 of the sessions:6 program. stoked on the progress. lifetime bests across the board.
test 1 - test 2 - test 3
20' Aet interval (165 bpm cap): 240-260-262
1' all out: 522-550-600
2' all out: 394-417-472
4' all out: 340-359-386
ftp: 260-275-292
stoked.
ap: 192
np: 262
mp: 969
1469 kJ
test 1 - test 2 - test 3
20' Aet interval (165 bpm cap): 240-260-262
1' all out: 522-550-600
2' all out: 394-417-472
4' all out: 340-359-386
ftp: 260-275-292
stoked.
ap: 192
np: 262
mp: 969
1469 kJ
Monday Feb 26, 2018 #
Note
slept:9.0
good sleep!!
down week on the training front and a quick family trip to StL Fri-Sun.
down week on the training front and a quick family trip to StL Fri-Sun.
9 AM
Running 35:08 [3] 4.4 mi (7:59 / mi) +238ft 7:36 / mi
shoes: Saucony Kinvara 4 - OR/WH
easy jog with the pups. wore an old pair of saucony's. bad idea... like running on 2x4's. need to get a new pair of hokas for pounding the concrete hood paths.
12 PM
Cycling-Mixed Terrain 1:33:06 [3] 24.9 mi (16.0 mph) +928ft
ahr:138 max:162
super mellow spin out to waterton and back. the dirt is in prime condition. high 40s... felt warm and awesome!