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Training Log Archive: Grandpa Jameson

In the 7 days ending May 5, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	1	7:20:49	133.08	(18.1/h)	214.17	(29.2/h)	10804
	Cycling-Road	3	5:20:42	97.77	(18.3/h)	157.35	(29.4/h)	6926
	Cycling-Trainer	3	4:30:00	100.15	(22.3/h)	161.18	(35.8/h)	2061
	Running	4	2:23:05	17.16	(8:20)	27.62	(5:11)	910
	Strength/Core	1	30:00
	Total	11	20:04:36	348.16		560.31		20700
averages - sleep:8.1

7:20

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Sunday May 5, 2019 #

Event: The Belgian Waffle Ride

Note
slept:7.5

good sleep and great times hanging out with the family and friends in socal.

ready to empty the tank today. hopefully the start isn't too nuts.

7 AM

Cycling-Mixed Terrain 7:20:49 [3] 133.08 mi (18.1 mph) +10804ft

BWR - such a fun hard day. super sketchy start and almost getting body checked off the road at 45 mph by some douche had me DFL in wave 1 a few miles from the dirt not ideal.

I got back up to about midpack before and on the dirt... and started to do work. rode through groups all way to ramona. great climbing legs. got dropped from group with a bunch second pack pro dudes on descent back to ramona. sketchy... and tney were taking major risks. not worth it.

just steady all day and damn good legs considering a really didn't rest for this
"race". pretty smashed by the end but still had more in the tank. great day all around and stoked on the effort and where I'm at a month out from DK.

ap: 235
np: 275
mp: 756
6015 kJ

Saturday May 4, 2019 #

9 AM

Cycling-Road 1:22:28 [3] 25.77 mi (18.7 mph) +768ft

pre-race coastal spinning. decent legs. should be ready to go to the well tomorrow.... amidst the chaos!

Friday May 3, 2019 #

Note
slept:8.0

good sleep. packing and hitting the trainer this morning before heading to the airport.

7 AM

Cycling-Trainer 1:30:00 [3] 33.54 mi (22.4 mph) +696ft

zwift session before heading to the airport.

Pre-Race-4x3-2-1'(100/110/120)

solid. felt ok.

Thursday May 2, 2019 #

Note
slept:8.5

good sleep. socal tomorrow.

7 AM

Running 34:41 [3] 4.26 mi (8:08 / mi) +270ft 7:41 / mi
shoes: Hoka Napali (BLK)

Dog drop off.

12 PM

Cycling-Road 1:57:18 [3] 36.93 mi (18.9 mph) +3317ft

super solid session 4 x 10' @ threshold up the canyon. good legs and numbers.

321,322,323,322

ap: 230
np: 264
mp: 479
1584 kJ

C • solid power! 1

Wednesday May 1, 2019 #

Note
slept:8.5

great sleep. was planning on loading up a bit more early in the week before BWR to make sure a huge week but the weather has other plans. feeling pretty good. hopefully getting back outside today.

7 AM

Running 36:05 [3] 4.28 mi (8:26 / mi) +212ft 8:03 / mi
shoes: Hoka Napali (BLK)

dog jog. kinda tired....

12 PM

Cycling-Road 2:00:56 [3] 35.07 mi (17.4 mph) +2841ft

good to be back outside... but still cold, cloudy, and some light rain at the end. more than ready for some sun! pretty good legs though.

ap: 209
np: 233
mp: 739
1483 kJ

Tuesday Apr 30, 2019 #

Note
slept:8.0

less than an inch of snow... but looking like rain today and tomorrow during the times I can ride. sweet.

7 AM

Running 35:58 [3] 4.32 mi (8:20 / mi) +214ft 7:57 / mi
shoes: Hoka Napali (BLK)

morning dog jog... about an inch of snow on the ground.

12 PM

Cycling-Trainer 1:30:00 [3] 33.84 mi (22.6 mph) +696ft

zwift workout... bailed on going outside. cold, cloudy, and a bunch of work fires going on... glad i did too because it started raining.

V02-4x3-2-1'(110/115/120)

got the workout done. tough on the trainer for sure.

ap: 211
np: 25
mp: 569
1224 kJ

Monday Apr 29, 2019 #

Note
slept:8.0

good sleep. busy work week before heading to socal on friday.

8 AM

Running 36:21 [3] 4.3 mi (8:27 / mi) +214ft 8:04 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up

Strength/Core 30:00 [3]

warm up: 2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 10 x #95

3x
10 x squat #115
10 x kbs #35
10 x box jump
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext

deadlift warm up: 10 x #115

3x
10 x deadlift #135
10 x push ups
10e x lateral box hop over
60 x sit ups

1 PM

Cycling-Trainer 1:30:00 [3] 32.77 mi (21.8 mph) +669ft

being soft... 2 x 5' @ 100% & 2 x 5' OU @110/90%

first trainer session in a while. Mini workout just to get through it.

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