Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 10, 2018:
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Saturday Mar 10, 2018 #
Note
slept:8.5
good sleep. long ride later today. probably last ride on slate.
got all the tracking info. everything for new bike should be here by weds.
got all the tracking info. everything for new bike should be here by weds.
C • bike 3
11 AM
Cycling-Mixed Terrain 3:47:39 [3] 51.71 mi (13.6 mph) +3310ft
ahr:139 max:170
rolled out to get on the dirt. 55 and sunny at the start super nice. didn't take glove or a vest. around an hour in winds started howling out of the north and temps dropped to low 40s. hard were frozen after 2 hours. snagged two dog poop bags and put them on my hands and then found a random fleece glove on the side of the trail. good enough to make it home but hands were unusable. you think i would have learned by now to not trust the forecast!
good legs though.
good legs though.
Friday Mar 9, 2018 #
Note
slept:8.25
good sleep.
7 AM
Running 36:58 [3] 4.61 mi (8:01 / mi) +307ft 7:33 / mi
dog drop off and strength warm up. felt really good.
8 AM
Strength/Core 45:00 [3]
2 x myrtl - mini leg blaster - 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
deadlift
10 x #135
10 x #175
8 x #195
6 x #205
6 x #220
- 20 x sit ups between sets
3x
10e x walking lunge with kb overheard #26
10 x kbs #35
5 x man makers #20
10 x weighted sit up #25
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
deadlift
10 x #135
10 x #175
8 x #195
6 x #205
6 x #220
- 20 x sit ups between sets
3x
10e x walking lunge with kb overheard #26
10 x kbs #35
5 x man makers #20
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-Road 2:05:19 [3] 37.7 mi (18.1 mph) +2937ft
ahr:151 max:179
same session at tuesday... more AnP intervals. really good legs today... and no knee or arm warmers.
12' strength interval w/ 15" surges last 5': 288
4 x 15": 620, 626, 619, 641
4 x 30": 521, 520, 522, 521, 538 (lost count and did an extra one!)
4 x 1': 409, 414, 416, 425
hit all the intervals without suffering too much. stoked.
ap: 207
np: 264
mp: 922
1452 kJ
12' strength interval w/ 15" surges last 5': 288
4 x 15": 620, 626, 619, 641
4 x 30": 521, 520, 522, 521, 538 (lost count and did an extra one!)
4 x 1': 409, 414, 416, 425
hit all the intervals without suffering too much. stoked.
ap: 207
np: 264
mp: 922
1452 kJ
Thursday Mar 8, 2018 #
Note
slept:8.0
ok sleep... pretty typical after a big day.
9 AM
Running 36:16 [3] 4.26 mi (8:31 / mi) +240ft 8:05 / mi
mellow jog with the pups. legs better than expected. getting warm!
12 PM
Cycling-Road 1:33:29 [3] 26.38 mi (16.9 mph) +1583ft
ahr:135 max:163
lunch spinner with maggie. 65 and sunny... so nice! It's crazy how fit she's gotten on the bike in the last couple of months. she was stomping today when she went for it. rad to see!
ap: 151
np: 188
mp: 649
848 kJ
ap: 151
np: 188
mp: 649
848 kJ
Wednesday Mar 7, 2018 #
Note
slept:8.5
up early to get some work done before a big day on the bike. big two week block in full effect before a work trip to socal.
8 AM
Cycling-Road 6:18:35 [3] 100.1 mi (15.9 mph) +10215ft
ahr:158 max:177
first hundo of the year. goal was just to ride steady all day and get through it. ok legs from the start but a bit bonky around 3 hours. hit a gas station at 3.5 and slammed a redbull and a bunch of calories and rallied. better for rest of ride. a lot of climbing compared to what i've been doing.
ap:177
np:205
mp: 544
4018 kJ
ap:177
np:205
mp: 544
4018 kJ
Tuesday Mar 6, 2018 #
Note
slept:8.75
feeling good. putting an offer in on another house today....
8 AM
Running 34:52 [3] 4.27 mi (8:10 / mi) +238ft 7:45 / mi
shoes: Nike Air Pegasus+ 34 - Navy
easy jog with the pups to warm up for strength workout. legs way better than yesterday!
9 AM
Strength/Core 45:00 [3]
2 x myrtl - barbell complex - 20 x step up - 10 x push ups - sumo walk
3x
20 x rebound box jumps 20"
20 x sit ups
squat
10 x #95
10 x #115
8 x #140
6 x #150
6 x #160
- 20 sit ups between sets
3x
10 x deadlift #135
10 x kbs #35
20 x box jumps 24"
5e x TGU #26
3x
8e x split leg GM #45
10 x overhead press #45
10e x weighted side bend #35
3x
20 x rebound box jumps 20"
20 x sit ups
squat
10 x #95
10 x #115
8 x #140
6 x #150
6 x #160
- 20 sit ups between sets
3x
10 x deadlift #135
10 x kbs #35
20 x box jumps 24"
5e x TGU #26
3x
8e x split leg GM #45
10 x overhead press #45
10e x weighted side bend #35
12 PM
Cycling-Road 1:57:12 [3] 35.85 mi (18.4 mph) +2787ft
ahr:160 max:187
first workout of block 5. anerobic power intervals + 1 strength interval
12' strength interval w/ 15" surges last 5': 286
4 x 15": 628, 623, 633, 646
4 x 30": 502, 510, 510, 511
4 x 1': 407, 411, 412, 416
stoked with how it went. never really put too much time into doing intervals like this. interested to see how they improve.
ap: 201
np: 258
mp: 920
1405 kJ
12' strength interval w/ 15" surges last 5': 286
4 x 15": 628, 623, 633, 646
4 x 30": 502, 510, 510, 511
4 x 1': 407, 411, 412, 416
stoked with how it went. never really put too much time into doing intervals like this. interested to see how they improve.
ap: 201
np: 258
mp: 920
1405 kJ
Monday Mar 5, 2018 #
Note
slept:9.75
ended up taking yesterday totally off too... got back home from airport just before noon and I had every intention of doing and easy spin or run. mega winds kinda killed that so I just took and epic nap. back at it today.... winds are still super gnarly.
8 AM
Cycling-Trainer 1:30:00 [3] 33.21 mi (22.1 mph) +1316ft
ahr:157 max:184
waking up the legs on the trainer. legs felt like shit first 20' and then really good. good power and could have kept going. feeling rested for sure.
ap: 2015
np: 218
mp: 602
1081 kJ
ap: 2015
np: 218
mp: 602
1081 kJ
12 PM
Running 14:00 [3] 0.91 mi (15:23 / mi) +52ft 14:36 / mi
shoes: Nike Air Pegasus+ 34 - Navy
what a nightmare... went out to jog with the pups to warm for strength sessions. my legs have been "crampy" all morning which is pretty typical after traveling but were fine on the bike. from the first step jogging they started to cramp up and after a half mile had to stop and walk home. sore now. strength session.
not sure why this happens after traveling. it's the pounding from running that jacks them. electrolyte imbalance? drinking a lot of plain water, too much coffee, etc.....
not sure why this happens after traveling. it's the pounding from running that jacks them. electrolyte imbalance? drinking a lot of plain water, too much coffee, etc.....
Sunday Mar 4, 2018 #
Note
slept:7.5 (rest day)
up early to head home.