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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 18, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Trainer	4	6:00:00	133.51	(22.3/h)	214.86	(35.8/h)	2212
	Cycling-Road	2	3:24:13	60.59	(17.8/h)	97.51	(28.6/h)	4027
	Running	4	3:01:45	22.53	(8:04)	36.26	(5:01)	1188
	Strength/Core	2	1:40:00
	Cycling-Mixed Terrain	1	1:32:00	25.33	(16.5/h)	40.76	(26.6/h)	712
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	13	15:57:58	242.96		391.01		8678
averages - sleep:9

2:54

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Sunday Nov 18, 2018 #

Note
slept:9.75

mega sleep. fun night out with maggie. Jakes for great beers and pizza.

woke up to ice and a bit of snow on the ground. Not sure what i'll do.

8 AM

Running 36:58 [3] 4.3 mi (8:36 / mi) +214ft 8:13 / mi

icy jog with the pups. first time this year needing traction. thin layer of snow over ice.

11 AM

Cycling-Trainer 1:30:00 [3] 36.1 mi (24.1 mph) +1106ft

Big gear intervals on zwift.

9 x 5' @ 255 watts.

solid one to close out a really good week.

ap: 217
np: 228
mp: 303
1193 kJ

Saturday Nov 17, 2018 #

7 AM

Running 35:46 [3] 4.3 mi (8:19 / mi) +215ft 7:57 / mi
shoes: Hoka Bondi 4 - Slater

morning shakeout with the pups.

12 PM

Cycling-Trainer 2:00:00 [3] 40.89 mi (20.4 mph)

TrainerRoad Antelope +5

did this workout as a test. Starting a TR sweet spot base plane after a down week next week and wanted to see if i had what it takes for some of the harder workouts.... 2 hours with one of these workouts is the same TSS as 3 hours outside... so great time savings when it's freezing.

Antelope +5 is 7x10-minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.

7 x 10': 262,269,275,280,274,269,263

ap: 215
np: 240
mp: 332
1547 kJ

Friday Nov 16, 2018 #

Note
slept:8.75

good times at Max Taps for Outer Range tap takeout. so many good beers. they are killing it.

7 AM

Running 1:02:34 [3] 8.01 mi (7:49 / mi) +462ft 7:24 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and long hood lap. friday standard. felt ok.

12 PM

Cycling-Mixed Terrain 1:32:00 [3] 25.33 mi (16.5 mph) +712ft

chilly highline canal loop. supposed to be in the 60s today but not getting out of low 40s. legs sufficiently tired from yesterday.... and the week. mellow miles

Thursday Nov 15, 2018 #

Note
slept:9.0

another tough get up... and back to being super dark early.

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

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

5 x 5 deadlift #225
- 20 x sit ups between sets

3x
10 x deadlift #155
10 x push ups
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x hang squat clean #65
10 x kbs #35
10e x kneeling slasher to halo #26

3x
20 x plank with kb passthrough #26
20e x eccentric calf raises

12 PM

Cycling-Road 1:54:14 [3] 34.02 mi (17.9 mph) +2522ft

4 x 8' Z3 tempo up the canyon. still a good amount of the ice and slush up there... and a lot of sand on the shoulders.

all the efforts were a bit hot but didn't feel hard at all.

4 x 8': 280, 280, 279, 281

ap: 210
np: 241
mp: 565
1416 kJ

Wednesday Nov 14, 2018 #

Note
slept:9.25

tough getting up.

9 AM

Running 46:27 [3] 5.92 mi (7:51 / mi) +297ft 7:29 / mi
shoes: Hoka Vanquish v3 (NVY)

late start after dropping fi at school. slowly extending pups "long run".

12 PM

Cycling-Road 1:29:59 [3] 26.57 mi (17.7 mph) +1505ft

DC-SV-KC loop. so nice out. upper 50s and blazing sun. a bit rough starting out but then felt great.

Tuesday Nov 13, 2018 #

Note
slept:8.5

good sleep and up early to lift. on full-time Fi duty for next couple of days. Maggie's procedure went very well.

long day of driving back and forth to vail.

6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]

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

squat warm up: 5 x #95, #115, #135

5 x 5 squat #160
- 20 x sit ups between sets

3x
10 x squat #105
10 x kbs #35
10 x box jump
10 x russian twist #26

3x
10 x power clean #65
10 x front rack lunges #65
10 x barbell bent over row #65
10 x push ups
20 x toes to post

3x
1' plank
1' calf raises

12 PM

Cycling-Trainer 1:30:00 [3] 36.42 mi (24.3 mph) +1106ft

4 x 10' sweet spot on zwift @ 275. felt good and just getting it done. warm enough to right out side but still a lot of ice and snow out there.

ap: 217
np: 235
mp: 344
1173 kJ

Monday Nov 12, 2018 #

Note
slept:8.5

up early for a trainer spin before heading to vail for Maggie's surgery.

5 AM

Cycling-Trainer 1:00:00 [3] 20.1 mi (20.1 mph)

TR: Pettit +1

Just and easy recovery spin on the trainer before heading to Vail.

ap: 185
np: 190
mp: 544
666 kJ

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