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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 7, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	6:47:27	118.1	(17.4/h)	190.06	(28.0/h)	7661
	Cycling-Mixed Terrain	2	4:27:53	78.19	(17.5/h)	125.83	(28.2/h)	4195
	Running	5	3:54:17	30.44	(7:42)	48.99	(4:47)	1682
	Strength/Core	2	1:20:00
	Total	12	16:29:37	226.73		364.89		13538
averages - sleep:8.3

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Sunday Oct 7, 2018 #

Note
slept:8.25

maggie leaves for chicago this morning. solo dadding for most of the week.

8 AM

Running 1:15:21 [3] 10.1 mi (7:28 / mi) +497ft 7:08 / mi
shoes: Hoka Vanquish v3 (NVY)

4 with the pups then 6 solo. running is steadily progressing. feeling good too.

Saturday Oct 6, 2018 #

Note
slept:9.25

great sleep. so dark out.

11 AM

Cycling-Mixed Terrain 3:01:34 [3] 52.89 mi (17.5 mph) +3522ft

fun in the hero dirt on high line canal and south valley and then some work on the road. 3 x 10' sweet spot intervals (88-92%). felt ok on 1 and 3 but suffered on 2.... almost bagged the the last one but got it done.

3 x 10' sweet spot: 288,282,290

HR is definitely a bit elevated at this power but from a muscle/strength standpoint it doesn't feel that hard. started training last feb with an FTP of about 265 this year... 310. interested to see where things go.

ap: 196
np: 226
mp: 608
2086 kJ

Friday Oct 5, 2018 #

Note
slept:9.25

great sleep. finally was able to sleep in a bit (6am)

8 AM

Running 32:53 [3] 4.22 mi (7:48 / mi) +292ft 7:19 / mi

dog drop and strength warm up. lows 40s. had to break out long sleeve and gloves. stoked.

Strength/Core 40:00 [3]

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

dead lift warm up 5 x #95, #135, #155, #185

3x
5 x deadlift #200
10 x push up
20 x sit ups

3x
10 x deadlift #135
10 x kbs #35
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x front squat #75
10 x kneeling curl to press #20
10 x walking lunge #70
20 x plank with kb passthrough #26

12 PM

Cycling-Road 1:29:44 [3] 26.64 mi (17.8 mph) +538ft

mellow lunch spin with maggie on the bike path. windy... again.

Thursday Oct 4, 2018 #

Note
slept:8.5

piriformis still a bit tight. need a massage.

already sore from lifting... only gonna get worse.

7 AM

Running 1:02:06 [3] 8.0 mi (7:46 / mi) +454ft 7:22 / mi
shoes: Hoka Clifton v4 (BLK)

morning jog. 4 with the pups, 4 solo. slowly getting a bit quicker.

12 PM

Cycling-Road 1:50:39 [3] 32.16 mi (17.4 mph) +2778ft
ahr:159 max:178

finally got out the door after meetings all morning. 2 x 12' Tempo/Z3 up deer creek. again... these felt relatively easy... but that's the point right now.

2 x 12': 274,275

ap: 200
np: 236
mp: 490
1304 kJ

Wednesday Oct 3, 2018 #

Note
slept:8.25

up mega early for cutover... but crashed early.

piriformis is tight... always have big gear work. need to roll it out post.

7 AM

Running 32:32 [3] 4.06 mi (8:01 / mi) +219ft 7:37 / mi
shoes: Hoka Clifton v4 (BLK)

jogging with the pups. strength warm up

8 AM

Strength/Core 40:00 [3]

changing up the strength programing a bit... gonna keep this up through the new year.

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
5 x squat #140
10 x kbs #35
20 x sit ups

3x
10 x squat #95
10 x push ups
10 x box jumps
20 x toes to post

3x
10 x deadlift #135
15 x TRX IYT
10e x walking lunge with kv overhead #26
1' plank

12 PM

Cycling-Road 1:33:20 [3] 26.41 mi (17.0 mph) +1576ft

lunch spinner with maggie. mega wind.

Tuesday Oct 2, 2018 #

Note
slept:8.75

wanted to sleep more... but Fi was up at 530.... gotta get her back on colorado time.

7 AM

Cycling-Road 1:53:44 [3] 32.89 mi (17.4 mph) +2769ft

first workout in 7+ weeks. plan called for 3 x 6' big gear intervals but added one. had to hold back a lot on these and power was still a bit high. a good sing. knocked ftp down to 310.

killer, cool fall morning. warmers and a vest.

4 x 6' @ 265: 279,281,279,281

ap: 198
np: 236
mp: 438
1331 kJ

12 PM

Running 31:25 [3] 4.06 mi (7:44 / mi) +220ft 7:22 / mi
shoes: Hoka Vanquish v3 (NVY)

easy jog with the pups at lunch. jogging at sea level was good for me. better turnover. pr on this loop with the pups.

Monday Oct 1, 2018 #

Note
slept:5.5

up at 230am edt/1230am mdt to get to drive 90' to BWI for 630am flight. Back home and working by 10. not feeling too bad yet. legs feeling rested and ready to do some work. already getting stoked for 2019.

TSB: +37 (RESTED!!!!!)

12 PM

Cycling-Mixed Terrain 1:26:19 [3] 25.3 mi (17.6 mph) +673ft

just getting out to spin after getting home and straight to work. actually had pretty good legs. getting back to some work tomorrow.

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