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Training Log Archive: Grandpa Jameson

In the 7 days ending Dec 9, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Trainer	3	4:30:00	79.65	(17.7/h)	128.18	(28.5/h)
	Cycling-Road	2	3:23:23	47.1	(13.9/h)	75.8	(22.4/h)	1962
	Running	3	2:31:19	18.55	(8:09)	29.85	(5:04)	968
	Strength/Core	2	1:40:00
	Cycling-Mixed Terrain	1	1:33:24	25.48	(16.4/h)	41.01	(26.3/h)	699
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	11	13:58:06	171.78		276.45		4169
averages - sleep:8.7

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Sunday Dec 9, 2018 #

Note
slept:8.0

good sleep.

8 AM

Cycling-Road 2:08:00 [3] 30.3 mi (14.2 mph) +1299ft

killer loop with weeger. rained the whole time. soaked and cold hands by the time we got home but totally worth and stoked we charged... then best mocha i've ever had, followed by a couple incredible DIPAs at cloudburst.. then a bolts win. sunday's don't get much better!

Saturday Dec 8, 2018 #

Note
slept:9.0

a bit rough... after some great beers with weeger.

2 PM

Cycling-Road 1:15:23 [3] 16.8 mi (13.4 mph) +663ft

quick lap around weegers hood after he came back to life after a big night. good times ripping through the city!

Friday Dec 7, 2018 #

Note
slept:8.5

off to seattle today for a hazy ipa drinking extravaganza with weeger.

8 AM

Running 1:03:00 [3] 8.02 mi (7:51 / mi) +450ft 7:28 / mi
shoes: Hoka Clifton v4 (BLK)

long hood lap and dog drop off before heading to the airport. felt good but cold and kinda slow going.

Thursday Dec 6, 2018 #

Note
slept:9.0

great sleep. hit snooze a couple of times. rare. another cold day and trainer time on tap.

8 AM

Cycling-Trainer 1:30:00 [3] 27.05 mi (18.0 mph)

solid TR session. Electra

Following a 15-minute warmup, you’ll try to stay as close to 120rpm as possible without bouncing in the saddle during a couple of 1-minute fast-pedal efforts. The heart of the workout is 3x10-minute intervals at 90% FTP with 6 minutes of rest after each. The workout concludes with a set of 6 more 1-minute fast-pedal efforts with 90 seconds of rest between each.

ap: 210
np: 220
mp: 273
1133 kJ

12 PM

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 #205
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x spiderman push ups
20 x jumping lunges
10 x toes to post
10 x windshield wipers
10 x face down back ext

3x
3 x curtis P
10e x single arm kbs #26
10 x box jump
10 x kneeling plate half moon

Wednesday Dec 5, 2018 #

Note
slept:8.75

done with oncall. stoked.

8 AM

Running 52:00 [3] 6.23 mi (8:21 / mi) +305ft 7:59 / mi
shoes: Hoka Vanquish v3 (NVY)

a cold 10k with the pups.

12 PM

Cycling-Mixed Terrain 1:33:24 [3] 25.48 mi (16.4 mph) +699ft

standard ccw highline loop. kinda cold and kinda shitty legs from lifting... but good to get outside.

Tuesday Dec 4, 2018 #

8 AM

Cycling-Trainer 1:30:00 [3] 24.55 mi (16.4 mph)

more trainer time.

Andrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

felt pretty good. fasted.

ap: 206
np: 207
mp: 233
1110 kJ

1 PM

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 #155
- 20 x sit ups between sets

3x
10 x front squat #75
10 x kbs #35
10 x box jump up/down
10e x kneeling keg lift #35

3x
10 x power clean #75
10 x t-push ups
10 x barbell bent over row #65
1' plank

Monday Dec 3, 2018 #

Note
slept:9.0

big sleep after a HUGE bolts win....

9 AM

Cycling-Trainer 1:30:00 [3] 28.05 mi (18.7 mph)

easy spinning on the trainer watching the bolts highlights and seal team. ok legs.

Baxter is 90 minutes of non-stop aerobic conditioning at 55-80% FTP where the effort changes based on cadence.

ap: 193
np: 199
mp: 244
1043 kJ

12 PM

Running 36:19 [3] 4.3 mi (8:27 / mi) +213ft 8:04 / mi
shoes: Hoka Vanquish v3 (NVY)

afternoon hood jog. gut a bit rough.

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