Training Log Archive: Grandpa JamesonIn the 7 days ending May 6, 2018:
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Sunday May 6, 2018 #
Note
slept:9.0
awesome time out with the fam last night. burgers and beers and ice cream... feels like summer is here.
8 AM
Running 36:25 [3] 4.27 mi (8:32 / mi) +239ft 8:06 / mi
sunday shakeout with the pups. warm.
12 PM
Cycling-Mixed Terrain 2:38:39 [3] 43.56 mi (16.5 mph) +1975ft
ahr:139 max:166
closing out the week. a bit of everything on this out through chatfield and highlands ranch and then up the highline canal. good loop.
ap: 170
np: 196
mp: 575
1561 kJ
ap: 170
np: 196
mp: 575
1561 kJ
Saturday May 5, 2018 #
8 AM
Cycling-Mixed Terrain 6:02:43 [3] 104.65 mi (17.3 mph) +6899ft
ahr:150 max:176
killer weather and pretty good legs. got solo early for 32 miles and then back home to ride with maggie for 72 more miles. just steady all day. maggie keeps getting fitter and so stoked to ride with her.
ap: 175
np: 204
mp: 611
3724 kJ
ap: 175
np: 204
mp: 611
3724 kJ
Friday May 4, 2018 #
Note
slept:8.5
great sleep. been a busy week. ready for the weekend and some warm sunshine!
7 AM
Cycling-Road 1:57:13 [3] 35.82 mi (18.3 mph) +3200ft
ahr:147 max:175
on it early before a FULL day of meetings. such a killer morning. no clouds or wind. super clear after the rain. headed out to deer creek for some more intervals. 4 x 8' up the canyon at FTP (~315-20). Nailed them.
4 x 8': 324,325,325,327
bolted home for meetings after.
ap: 217
np: 258
mp: 502
1501 kJ
4 x 8': 324,325,325,327
bolted home for meetings after.
ap: 217
np: 258
mp: 502
1501 kJ
Thursday May 3, 2018 #
11 AM
Cycling-Trainer 1:00:00 [3] 20.2 mi (20.2 mph) +436ft
ahr:134 max:143
super mellow spin on the trainer/zwift. not motivation to get on trainer right now... used as warm up for strength.
12 PM
Strength/Core 45:00 [3]
2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
deadlift warm up
10 x #95
8 x #135
6 x #155
- 20 sit ups between sets
10x
2 x deadlift #185
2 x box jump #24"
10 x sit ups
3x
10e x split stance squat #65
10 x kbs #35
20 x lateral box jumps
10 x balance board push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank with kb passthrough #26
deadlift warm up
10 x #95
8 x #135
6 x #155
- 20 sit ups between sets
10x
2 x deadlift #185
2 x box jump #24"
10 x sit ups
3x
10e x split stance squat #65
10 x kbs #35
20 x lateral box jumps
10 x balance board push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank with kb passthrough #26
Wednesday May 2, 2018 #
Note
slept:8.0
busy on the work front and raining. not long ride today.
9 AM
Cycling-Road 3:10:00 [3] 55.6 mi (17.6 mph) +5112ft
ahr:158 max:186
was going to try to get out for a long one today but just not happening. rainy, cold, and a ton work stuff going on...and for the rest of the week.
charged outside in the light rain to knock out intervals. steady light rain for first 90', then it stopped but i was wet and cold. knocked out all the intervals but last two were a bit tougher. legs were cold.... stoked to get them all done and not be on the trainer though. spun around, and in more rain, to get to just over 3 hours.
4 x 16': 305, 302, 302, 302
ap: 214
np: 252
mp: 533
2420 kJ
charged outside in the light rain to knock out intervals. steady light rain for first 90', then it stopped but i was wet and cold. knocked out all the intervals but last two were a bit tougher. legs were cold.... stoked to get them all done and not be on the trainer though. spun around, and in more rain, to get to just over 3 hours.
4 x 16': 305, 302, 302, 302
ap: 214
np: 252
mp: 533
2420 kJ
Tuesday May 1, 2018 #
Note
slept:8.0
zombie sleep. home inspection today and had some kind of leak yesterday. i watered the front grass yesterday afternoon and had some kind of leak in my basement. not stoked... but at least it's before it ours!!
9 AM
Cycling-Road 2:00:00 [3] 38.35 mi (19.2 mph) +3130ft
ahr:152 max:185
another round of VO2 intervals. head not in the game due to everything going on with the house and legs were just ok... rallied though and put out good power. just two more of these sufferfest workouts to go...
4 x 2': 386,390,392,395
4 x 4': 363,372,365,366
ap: 215
np: 274
mp: 621
1528 kJ
4 x 2': 386,390,392,395
4 x 4': 363,372,365,366
ap: 215
np: 274
mp: 621
1528 kJ
Monday Apr 30, 2018 #
Note
slept:7.5
up early to knock out my strength workout before Fi wakes up. busy week with house stuff.
ended up just taking yesterday off instead of riding the trainer while fi napped I worked in the yard for 3+ hours. way more fun.. and it was 80 and sunny.
ended up just taking yesterday off instead of riding the trainer while fi napped I worked in the yard for 3+ hours. way more fun.. and it was 80 and sunny.
C • Yard 2
5 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
strength warm up
Strength/Core 45:00 [3]
2 x myrtl - mini leg blaster - 20 x step ups - 10 t-push ups - sumo walk
squat warm up
10 x #65
8 x #95
6 x #115
- 20 x sit ups between sets
10x
2 x squat #135
2 x box jump 24"
10 x sit ups
3x
10e x split stance gm #65
10 x kbs #35
5 x box jump up/down
10 x spiderman push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
squat warm up
10 x #65
8 x #95
6 x #115
- 20 x sit ups between sets
10x
2 x squat #135
2 x box jump 24"
10 x sit ups
3x
10e x split stance gm #65
10 x kbs #35
5 x box jump up/down
10 x spiderman push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-Mixed Terrain 1:32:28 [3] 26.41 mi (17.1 mph) +692ft
ahr:128 max:148
super mellow gravel spin. junk legs.
ap: 157
np: 173
mp: 475
873 kJ
ap: 157
np: 173
mp: 475
873 kJ