Training Log Archive: Grandpa JamesonIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
7 AM
Cycling-Trainer 2:01:17 [3] 42.8 mi (21.2 mph) +2812ft
ahr:155 max:188
another zwift ride. london course. this on flew by. stoked on a solid weekend with the weather. may get outside for something later today.
average power: 220
normal power: 236
max power: 680
1600 kJ
average power: 220
normal power: 236
max power: 680
1600 kJ
Saturday Apr 29, 2017 #
Note
slept:8.0
great sleep... and woke up to a lot of snow! trainer day.
9 AM
Cycling-Trainer 3:03:20 [3] 60.0 mi (19.6 mph) +6056ft
ahr:164 max:182
Snow Day Zwift ride. stoked to be able to get through this mentally and physically. Could never have done this before.... smart trainer + zwift + patriots day made the time actually fly by. solid power numbers. Hoping to get outside tomorrow. snow is melting on all the roads and it's going to be 54 and sunny tomorrow.
average power: 225
normal power: 238
max power: 622
2477 kJ
average power: 225
normal power: 238
max power: 622
2477 kJ
Friday Apr 28, 2017 #
Note
slept:7.0
worked until 930 again. stoked this week is coming to a close.
6 AM
Running 33:11 [3] 4.0 mi (8:18 / mi) +194ft 7:56 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
friday morning shakeout jog. running at 5:50 with plenty of light. love this time of year... just needs to get warmer. 28 when i started the run.
12 PM
Cycling-Road 1:39:00 [3] 29.3 mi (17.8 mph) +2178ft
mellow spin through DC, CK, & SV. Not pushing it and just getting out before the snow rolls in. definitely going to be spending some time on the trainer this weekend...
average power: 180
normal power: 194
max power: 468
1076 kJ
average power: 180
normal power: 194
max power: 468
1076 kJ
Thursday Apr 27, 2017 #
Note
slept:8.0 weight:147lbs
up extra early to upgrade some firewalls... now trainer time.
more crazy dreams.
back up over 145... been eating a ton... but feeling great on the bike! huge dinner last night and then maggie made a huge peanut butter & nutella milkshake... which I drank about 90% of! one of the best things I've ever tasted!
more crazy dreams.
back up over 145... been eating a ton... but feeling great on the bike! huge dinner last night and then maggie made a huge peanut butter & nutella milkshake... which I drank about 90% of! one of the best things I've ever tasted!
6 AM
Cycling-Trainer 1:30:00 [3] 25.4 mi (16.9 mph)
ahr:154 max:185
Palisade - TrainerRoad
Palisade is 5x9-minute intervals alternating slightly above or slightly below FTP. Each interval is a combination of 1-minute efforts at 95% FTP followed immediatly by 2-minute efforts at 105% FTP.
another brutal over-under workout... these crush me but getting them done.
average power: 206
normal power: 245
max power: 309
1113 kJ
Palisade is 5x9-minute intervals alternating slightly above or slightly below FTP. Each interval is a combination of 1-minute efforts at 95% FTP followed immediatly by 2-minute efforts at 105% FTP.
another brutal over-under workout... these crush me but getting them done.
average power: 206
normal power: 245
max power: 309
1113 kJ
12 PM
Running 32:12 [3] 4.0 mi (8:03 / mi) +188ft 7:42 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow lunch jog. warm up for strength.
Strength/Core 30:00 [3]
quick strength session. not a lot of motivation for strength workouts lately... need to fix that.
2 x barbell complex + sumo walks + push ups
10 x squat #95
3x
10 x squat #115
10e x single leg kb DL #35
10 x kbs #35
10 x box jumps 24"
10e x calf raises
10 x push ups
10 x weighted sit ups #25
10 x toes to post
1' plank
10 x face down back ext
2 x barbell complex + sumo walks + push ups
10 x squat #95
3x
10 x squat #115
10e x single leg kb DL #35
10 x kbs #35
10 x box jumps 24"
10e x calf raises
10 x push ups
10 x weighted sit ups #25
10 x toes to post
1' plank
10 x face down back ext
Wednesday Apr 26, 2017 #
Note
slept:8.5
up working on a firewall upgraded until about 930 then right to bed. good sleep and up at 630. nice to not wake up to an alarm midweek. more late nights of work this week so heading out for a solid ride midday.
Ridgeline Rampage officially moved to 5/21 due to the weather rolling int this weekend. Bummed I won't be able to race. Maggie is racing the Boulder MTN marathon the same day... she's gotta defend the title!
Ridgeline Rampage officially moved to 5/21 due to the weather rolling int this weekend. Bummed I won't be able to race. Maggie is racing the Boulder MTN marathon the same day... she's gotta defend the title!
11 AM
Cycling-MTB 2:23:00 [3] 31.8 mi (13.3 mph) +3307ft
stoked to get out on the trails before the storm rolls in... just cruising. nothing hard.
4 PM
Running 33:50 [3] 4.1 mi (8:15 / mi) +35ft 8:11 / mi
shoes: Hoka Clayton (Red)
standard wednesday family jog.
Tuesday Apr 25, 2017 #
Note
slept:7.5
good sleep and hard getting up. stayed up later than planned watching scandal.
6 AM
Cycling-Trainer 1:30:00 [3] 24.8 mi (16.5 mph)
ahr:150 max:177
Washington +4 - TrainerRoad
Washington +4 is 4x7-minute intervals at 105% FTP with 5-minute recoveries between intervals, all followed by 30 minutes at 65% FTP.
back at it and this was a good one. it was a big gear workout to simulate climbing which is my strength for sure. stoked with how good i felt after the sunday long ride.
average power: 208
normal power: 235
max power: 312
1123 kJ
Washington +4 is 4x7-minute intervals at 105% FTP with 5-minute recoveries between intervals, all followed by 30 minutes at 65% FTP.
back at it and this was a good one. it was a big gear workout to simulate climbing which is my strength for sure. stoked with how good i felt after the sunday long ride.
average power: 208
normal power: 235
max power: 312
1123 kJ
1 PM
Running 1:04:00 [3] 8.0 mi (8:00 / mi) +256ft 7:46 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow jog down to the river and back and then a quick, .75 mile, hood lap with Sienna. Just getting her used to running on a leash. Still a while before we can really run with her.
Monday Apr 24, 2017 #
Note
slept:8.75
zombie sleep.
they are calling for a significant amount of snow on Friday and Saturday morning. odds or racing saturday are slim... but hopefully the forecast will change.
they are calling for a significant amount of snow on Friday and Saturday morning. odds or racing saturday are slim... but hopefully the forecast will change.
12 PM
Cycling-Road 1:28:00 [3] 25.5 mi (17.4 mph) +692ft
super mellow spin on the platte river bike path. legs actually felt pretty good but it felt awesome to go easy.
average power: 137
normal power: 150
max power: 530
724 kJ
average power: 137
normal power: 150
max power: 530
724 kJ
Sunday Apr 23, 2017 #
Note
slept:8.75
good sleep. pizza and beers at Angelo's after ride yesterday. so good!
Cycling-Road 5:28:25 [3] 97.5 mi (17.8 mph) +9364ft
super solid day on the bike and felt better than the day before. fueled.
rode to high grade and then to evergreen on he 73. over to look via kerr gulch (my new favorite). dropped down into golden, up lookout, then back down kerr gulch. Climbed parmalee gulch to the 285. Then back to Deer Creek to home. killer loop. could have tacked on to get to a 100 miles but i was just stoked to be done.
one of the strongest long rides (based on power numbers and how I felt) in a very long time. maybe it was the pop tarts and redbull?
average power: 201
normal power 229
max power: 554
3958 kJ
rode to high grade and then to evergreen on he 73. over to look via kerr gulch (my new favorite). dropped down into golden, up lookout, then back down kerr gulch. Climbed parmalee gulch to the 285. Then back to Deer Creek to home. killer loop. could have tacked on to get to a 100 miles but i was just stoked to be done.
one of the strongest long rides (based on power numbers and how I felt) in a very long time. maybe it was the pop tarts and redbull?
average power: 201
normal power 229
max power: 554
3958 kJ
Saturday Apr 22, 2017 #
Note
slept:9.0
good sleep. cold and rainy this morning. switching long ride to tomorrow. forecast for next weekend's race is not looking too good. rain/snow in the morning then switching to rain. high of 47. we'll see how that pans out.
10 AM
Cycling-Road 3:45:00 [3] 64.5 mi (17.2 mph) +6010ft
ahr:150 max:174
ok medium long ride. took a bit to get into it. stayed low to stay warm. cool and windy the whole time but still got in some solid miles.
average power: 189
normal power: 219
max power: 794
2554 kJ
average power: 189
normal power: 219
max power: 794
2554 kJ
Friday Apr 21, 2017 #
Note
slept:8.25
more great sleep and more crazy dreams.
6 AM
Running 56:44 [3] 7.0 mi (8:06 / mi) +374ft 7:43 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow morning shakeout + ruby drop off. felt good.
12 PM
Cycling-Road 1:26:25 [3] 25.9 mi (18.0 mph) +1106ft
somewhat easy spin through chatfiled state park. wind howling out of the north... and then got a few minutes of hard rain.
average power: 181
normal power: 2014
max power: 398
940 kJ
average power: 181
normal power: 2014
max power: 398
940 kJ
Thursday Apr 20, 2017 #
Note
slept:7.75 weight:145lbs
crazy ass dreams.
holding steady at 145.
holding steady at 145.
6 AM
Cycling-Trainer 1:30:00 [3] 28.5 mi (19.0 mph)
ahr:161 max:185
McAdie - TrainerRoad
McAdie +1 is 4x12-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP.
6-minute recoveries fall between intervals.
holy shit this one was hard today. after every 12' interval i thought there was no way i could do the next... but stoked to power through. it's not supposed to be easy!!
average power: 210
normal power: 241
max power: 387
1131 kJ
McAdie +1 is 4x12-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP.
6-minute recoveries fall between intervals.
holy shit this one was hard today. after every 12' interval i thought there was no way i could do the next... but stoked to power through. it's not supposed to be easy!!
average power: 210
normal power: 241
max power: 387
1131 kJ
12 PM
Running 35:00 [3] 4.2 mi (8:20 / mi) +176ft 8:01 / mi
shoes: Hoka Vanquish v2 (BLK)
easy jogging with the pups. 3.5 with Ruby and .75 with Sienna.
Strength/Core 30:00 [3]
right after run.
2x
mini leg blaster
10 x push ups
squat warm up: 5 x #95, 5 x #115
3x
5 x squat #135
5 x box jump 24"
10 x kbs #35
20 x sit ups
3x
5 x OH press #65
5e x kb floor press #35
10 x shrugs #70
10 x barbell bent over row #65
10 x clean #65
10e x db curls #20
10 x overhead tri ext #26
10 x russian twist #26
5x x kneeling slasher to halo
2x
mini leg blaster
10 x push ups
squat warm up: 5 x #95, 5 x #115
3x
5 x squat #135
5 x box jump 24"
10 x kbs #35
20 x sit ups
3x
5 x OH press #65
5e x kb floor press #35
10 x shrugs #70
10 x barbell bent over row #65
10 x clean #65
10e x db curls #20
10 x overhead tri ext #26
10 x russian twist #26
5x x kneeling slasher to halo
Wednesday Apr 19, 2017 #
Note
slept:8.5
awesome sleep.
6 AM
Cycling-Trainer 1:00:00 [3] 19.6 mi (19.6 mph)
ahr:139 max:152
Bald Knob - TrainerRoad
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Just an easy hour on the bike to start the day.
average power: 184
normal power: 186
max power: 258
661 kJ
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Just an easy hour on the bike to start the day.
average power: 184
normal power: 186
max power: 258
661 kJ
12 PM
Cycling-MTB 1:32:10 [3] 21.6 mi (14.1 mph) +2388ft
i'm having so much fun riding my mountain bike right now. been a while since i've been this consistent getting on the dirt every week.. and usually 2x a week right now.
just cruising around at south valley and PR'ing all the descents.
just cruising around at south valley and PR'ing all the descents.
4 PM
Running 33:30 [3] 4.2 mi (7:59 / mi) +40ft 7:54 / mi
shoes: Hoka Clayton (Red)
standard wednesday family jog down at the river. much wind.
Tuesday Apr 18, 2017 #
Note
slept:8.0
good sleep. woke up a couple of times. up again w/o alarm.
6 AM
Cycling-Trainer 1:30:00 [3] 29.8 mi (19.9 mph)
ahr:157 max:187
Lion Rock - TrainerRoad
Lion Rock is 3 sets of 3x5-minute Threshold efforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 95% FTP, aka "racewinners".
Each set finishes with a 30-second "kick to the line" in the form of a ramp from 95% FTP all the way up to 140% FTP.
Recoveries between intervals are only 1 minute long but recoveries between sets of intervals are each 10 minutes long.
such an awesome workout and perfect race, breakaway simulation. getting stoked to race next weekend.
average power: 200
nomral power: 236
max power: 497
1078 kJ
Lion Rock is 3 sets of 3x5-minute Threshold efforts that begin with a 15-second sprint at 150% FTP and then settle in for 4 minutes at 95% FTP, aka "racewinners".
Each set finishes with a 30-second "kick to the line" in the form of a ramp from 95% FTP all the way up to 140% FTP.
Recoveries between intervals are only 1 minute long but recoveries between sets of intervals are each 10 minutes long.
such an awesome workout and perfect race, breakaway simulation. getting stoked to race next weekend.
average power: 200
nomral power: 236
max power: 497
1078 kJ
12 PM
Running 1:02:34 [3] 7.6 mi (8:14 / mi) +880ft 7:25 / mi
shoes: Hoka Speed Instinct (Blu)
fun jog at south valley. stoked to get back out on the trails after a lot of running on the hood paths lately. felt strong out there.
Monday Apr 17, 2017 #
Note
slept:9.0
big sleep. feeling good.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35:00 [3]
barbell complex + push ups
DL warm up: 5 x #95, 5 x #115, 5 x #135
3x
5 x DL #165
5 x scotty bob #20
20 x sit ups
3x
10 x front squat #85
10 x kbs #35
10 x box jump 24"
10 x weighted sit ups #25
3x
10 x curl to press #20
10 x toes to post
10 x face down back ext
1' plank
DL warm up: 5 x #95, 5 x #115, 5 x #135
3x
5 x DL #165
5 x scotty bob #20
20 x sit ups
3x
10 x front squat #85
10 x kbs #35
10 x box jump 24"
10 x weighted sit ups #25
3x
10 x curl to press #20
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-Road 1:22:40 [3] 26.2 mi (19.0 mph) +961ft
mellow monday spinner. sunny and 70s. so good.
average power: 174
normal power: 196
max power: 429
862 kJ
average power: 174
normal power: 196
max power: 429
862 kJ
Sunday Apr 16, 2017 #
Note
slept:8.5
zombie sleep after early pizza and beer (super power ipa) at home grown tap and dough. never gets old.
9 AM
Cycling-MTB 2:01:00 [3] 27.0 mi (13.4 mph) +2930ft
quick rip on the local trails before easter festivities and maggie's moms' hosue. good times.
Saturday Apr 15, 2017 #
Note
slept:8.0
relaxing friday night at home... as usual. stoked to get out for a long ride, hilly ride today.
9 AM
Cycling-Road 4:47:00 [3] 82.7 mi (17.3 mph) +8806ft
ahr:155 max:182
solid long ride and steady effort all day. high grade, high drive to evergreen, and back to high grade via city view. realized my new rear tire has been rubbing on my frame when out of the saddle. i think the new 28mm conti GPs are wider than they used and wider than the 28mm vittorias i was running. need to swap them out ASAP.
average power: 197
normal power: 229
max power: 892
3393 kJ
average power: 197
normal power: 229
max power: 892
3393 kJ
Friday Apr 14, 2017 #
Note
slept:8.0
so stoked it's friday... rough with travel all day sunday straight into a busy week of work.
6 AM
Running 40:44 [3] 5.0 mi (8:09 / mi) +204ft 7:51 / mi
shoes: Hoka Vanquish v2 (BLK)
friday morning shakeout. nice to get out early.
traded in my garmin 920xt and got a garmin 235 with wrist based HRM.... not accurate... at all. i was jogging at 815 pace and it was reading 183 and the avg for the run was 174!! those are tempo pace HRs. not sure if i'll keep it.
traded in my garmin 920xt and got a garmin 235 with wrist based HRM.... not accurate... at all. i was jogging at 815 pace and it was reading 183 and the avg for the run was 174!! those are tempo pace HRs. not sure if i'll keep it.
12 PM
Cycling-Road 1:21:12 [3] 25.6 mi (18.9 mph) +955ft
mellow lunch spin through chatfield state park. tired today for sure so kept it really easy.
average power: 166
normal power: 187
max power: 607
808 kJ
average power: 166
normal power: 187
max power: 607
808 kJ
Thursday Apr 13, 2017 #
Note
slept:8.0 weight:144.5lbs
more good sleep.
whoa... below 145 after a week of low training and drinking a couple of beers every night. not sure I'll get much lower than this.
whoa... below 145 after a week of low training and drinking a couple of beers every night. not sure I'll get much lower than this.
6 AM
Cycling-Trainer 1:30:00 [3] 29.9 mi (19.9 mph)
ahr:161 max:185
Junction - TrainerRoad
Junction is a combination workout consisting of 2 sets of 3x5-minute racewinners which each begin with a 15-second sprint at 150% FTP followed by 4 minutes at 95% FTP.
Active recoveries between racewinners are 1 minute long and recoveries after each set of racewinners are 5 minutes long.
The second half of the workout is comprised of 3x8 minutes of microbursts where you'll alternate between 15 seconds at 150% FTP and 15 seconds at 40% FTP.
Active recoveries between microburst sets last a little over 3 minutes each.
this one kicked my ass. have some DOMS from the strength session on tuesday after not lifting for 10 days. got through it though. dialed down the intensity by 10% on the last round of microbursts.
average power: 211
normal power: 239
max power: 427
1139 kJ
Junction is a combination workout consisting of 2 sets of 3x5-minute racewinners which each begin with a 15-second sprint at 150% FTP followed by 4 minutes at 95% FTP.
Active recoveries between racewinners are 1 minute long and recoveries after each set of racewinners are 5 minutes long.
The second half of the workout is comprised of 3x8 minutes of microbursts where you'll alternate between 15 seconds at 150% FTP and 15 seconds at 40% FTP.
Active recoveries between microburst sets last a little over 3 minutes each.
this one kicked my ass. have some DOMS from the strength session on tuesday after not lifting for 10 days. got through it though. dialed down the intensity by 10% on the last round of microbursts.
average power: 211
normal power: 239
max power: 427
1139 kJ
12 PM
Running 33:23 [3] 4.2 mi (7:57 / mi) +194ft 7:37 / mi
easy jog on the hood paths to warm up for strength session... no shirt season!
Strength/Core 30:00 [3]
right after run.
3x
mini leg blaster
10 x push ups
squat warm up: 5 x #95, 5 x #115
3x
5 x squat #135
10 x kbs #35
20 x sit ups
3x
5e x kb floor press #35
10 x shrugs #70
10 x barbell bent over row #65
10 x clean #65
10 x push press #65
10e x kb curls #20
10 x overhead tri ext #26
10 x russian twist #26
5x x kneeling slasher to halo
3x
mini leg blaster
10 x push ups
squat warm up: 5 x #95, 5 x #115
3x
5 x squat #135
10 x kbs #35
20 x sit ups
3x
5e x kb floor press #35
10 x shrugs #70
10 x barbell bent over row #65
10 x clean #65
10 x push press #65
10e x kb curls #20
10 x overhead tri ext #26
10 x russian twist #26
5x x kneeling slasher to halo
Wednesday Apr 12, 2017 #
Note
slept:8.5
finally a good night of sleep. so good to be home.
6 AM
Cycling-Trainer 1:00:00 [3] 18.9 mi (18.9 mph)
ahr:134 max:160
Pettit +1 - TrainerRoad
Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP and includes Form Sprints, Endurance Spinning intervals, and Pistons/Kick & Pull pedaling drills.
just aerobic spinning to start the day.
average power: 172
normal power: 182
max power: 507
620 kJ
Pettit is an hour of Aerobic Endurance spent mostly between 60-70% FTP and includes Form Sprints, Endurance Spinning intervals, and Pistons/Kick & Pull pedaling drills.
just aerobic spinning to start the day.
average power: 172
normal power: 182
max power: 507
620 kJ
12 PM
Cycling-MTB 1:32:00 [3] 21.8 mi (14.2 mph) +2260ft
ahr:141 max:172
fun lunch ride at south valley. just having fun ripping the singletrack.
4 PM
Running 35:00 [3] 4.3 mi (8:08 / mi) +37ft 8:04 / mi
shoes: Hoka Clayton (Red)
mellow family jog. 75 degrees.
Tuesday Apr 11, 2017 #
Note
slept:7.5
ok sleep... odd.. maybe over tired from trip... jet lag? woke up before alarm.
training break down.
5 week build, 1 week recovery
3 week build, taper/race week
training break down.
5 week build, 1 week recovery
3 week build, taper/race week
6 AM
Cycling-Trainer 1:30:00 [3] 24.3 mi (16.2 mph)
ahr:149 max:180
Baird +5 - TrainerRoad
Baird +5 is 3 sets of 5x90-second intervals at 120% FTP followed by 30 minutes at 65% FTP.
Recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.
felt good to get back at it and suffer a bit.
average power: 197
normal power: 245
max power: 358
1063 kJ
Baird +5 is 3 sets of 5x90-second intervals at 120% FTP followed by 30 minutes at 65% FTP.
Recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.
felt good to get back at it and suffer a bit.
average power: 197
normal power: 245
max power: 358
1063 kJ
3 PM
Running 33:20 [3] 4.2 mi (7:56 / mi) +175ft 7:38 / mi
max:153 shoes: Hoka Clifton v3 (BLK/GRN)
easy jog with the pups. 3.5 with ruby and then .7 hood lap with Sienna... her first jog.
Strength/Core 30:00 [3]
new focus with strength. shorter sessions and not going to heavy. just doing what i need to.
2 x barbell complex + push ups
DL warm up: 5 x #95, 5 x #115, 5 x #135
3x
5 x DL #155
5 x scotty bob #20
20 x sit ups
3x
10 x front squat #85
10 x kbs #35
10 x box jumps 24"
10 x toes to post
10 x face down bac ext
1' plank
2 x barbell complex + push ups
DL warm up: 5 x #95, 5 x #115, 5 x #135
3x
5 x DL #155
5 x scotty bob #20
20 x sit ups
3x
10 x front squat #85
10 x kbs #35
10 x box jumps 24"
10 x toes to post
10 x face down bac ext
1' plank
Monday Apr 10, 2017 #
Note
slept:6.0
longest travel day of my life... 22.5 hours from the time I woke up until the time I pulled in the driveway at 1am MDT.. up at 7am... so good to be home.
12 PM
Cycling-Road 1:48:00 [3] 34.0 mi (18.9 mph) +2369ft
good to be back on the bike and in the sunny, thin air. surprisingly my legs felt great today.
this week marks 10 weeks out from Bailey... ready to smash it.
average power: 194
normal power: 232
max power: 809
1260 kJ
this week marks 10 weeks out from Bailey... ready to smash it.
average power: 194
normal power: 232
max power: 809
1260 kJ
Sunday Apr 9, 2017 #
Note
slept:7.5 (rest day)
went to bed early and up early... but really good sleep. mega travel day.
Saturday Apr 8, 2017 #
Note
slept:10.0
another big night of sleep.... resting up for marathon travel day tomorrow. the positive of traveling for 14 hours is that I'll likely be caught up on work email by the time i get home.
I'll likely end this week with ~5 hours of training. knew it would be a down week but was hoping to be home to ride this weekend. no worries though... back to the grind monday.
I'll likely end this week with ~5 hours of training. knew it would be a down week but was hoping to be home to ride this weekend. no worries though... back to the grind monday.
10 AM
Running 1:01:00 [3] 8.0 mi (7:37 / mi) +56ft 7:34 / mi
shoes: Hoka Vanquish v2 (BLK)
ground hog day. another hour/8 mile jog. legs feeling beat up from pounding the pavement.
Friday Apr 7, 2017 #
Note
slept:8.0
more good sleep...
fligh for today cancelled yesterday afternoon... and didn't get rebooked until 4 am this morning.... for sunday morning!
i will fly ORF->JFK and then I have to get myself to LGA during a 5 hour layover. Then LGA-ATL for a 140 layover and then ATL-DEN. What's the chance I make all of those flights? unreal.
maggie is racing the platte river half on sunday and I'm going to miss it. so bummed. I want to get home to my girls.
fligh for today cancelled yesterday afternoon... and didn't get rebooked until 4 am this morning.... for sunday morning!
i will fly ORF->JFK and then I have to get myself to LGA during a 5 hour layover. Then LGA-ATL for a 140 layover and then ATL-DEN. What's the chance I make all of those flights? unreal.
maggie is racing the platte river half on sunday and I'm going to miss it. so bummed. I want to get home to my girls.
10 AM
Running 1:01:00 [3] 8.0 mi (7:37 / mi) +79ft 7:33 / mi
shoes: Hoka Vanquish v2 (BLK)
another mellow jog from my parents in strong winds. just keeping the body moving.
Thursday Apr 6, 2017 #
Note
slept:10.0
big, much needed sleep. last day in VA.
10 AM
Running 1:01:00 [3] 8.0 mi (7:37 / mi) +118ft 7:31 / mi
shoes: Hoka Vanquish v2 (BLK)
another easy run from my parents house. just more jogging in some mega wind... while under a tornado watch. sweet!
Wednesday Apr 5, 2017 #
Note
slept:8.0
better sleep than yesterday.
8 AM
Running 1:00:00 [3] 7.4 mi (8:06 / mi) +13ft 8:06 / mi
shoes: Hoka Vanquish v2 (BLK)
another easy out and back from my parents house. cooler this morning and just taking it easy.
Tuesday Apr 4, 2017 #
1 PM
Running 1:02:00 [3] 8.0 mi (7:45 / mi) +114ft 7:39 / mi
shoes: Hoka Vanquish v2 (BLK)
easy jog from parents house. hot and windy. out and back on dam neck.
Monday Apr 3, 2017 #
Note
slept:6.0
up at 3 for 6am flight. DEN-ATL-ORF. emergency trip home. my dad should be out of surgery right as I land.
Sunday Apr 2, 2017 #
Note
slept:8.0
good sleep.
10 AM
Cycling-Road 4:17:00 [3] 75.1 mi (17.5 mph) +7057ft
lookout loop again... didn't want to get up too high with the snow they got yesterday. pretty good legs. redbull 2.5 hours in and hammered home after that. huge week, now for some recovery.
average power: 188
normal power: 223
max power: 910
1904 kJ
average power: 188
normal power: 223
max power: 910
1904 kJ
Saturday Apr 1, 2017 #
Note
slept:9.5
big sleep.
8 AM
Running 1:00:44 [3] 8.0 mi (7:35 / mi) +89ft 7:31 / mi
shoes: Hoka Clayton (Red)
misty morning river jog... was hoping this would be in the snow... but the storm totally missed us. 3-8" predicted and we barely got a dusting.
good jog. always stoked for time to run with maggie.
good jog. always stoked for time to run with maggie.
1 PM
Cycling-Trainer 2:00:00 [3] 37.0 mi (18.5 mph)
ahr:161 max:186
Aniakchak - TrainerRoad
Group ride-like workout where riders spend a total of 67 minutes in the Sweet Spot (upper-Tempo/lower-Threshold) @ 85-95% FTP with the remaining time riding Aerobic Endurance between 55-75% FTP; 5-minute AE stretches between Sweet Spot efforts.
3x10-second Strength Sprints are included at the beginning of the ride to continue Force production capability as well as thoroughly warm rider.
another tough one. some long sweet spot intervals. HR climbing throughout. stoked to get this one done.
average power: 215
normal power: 229
max power: 571
1550 kJ
Group ride-like workout where riders spend a total of 67 minutes in the Sweet Spot (upper-Tempo/lower-Threshold) @ 85-95% FTP with the remaining time riding Aerobic Endurance between 55-75% FTP; 5-minute AE stretches between Sweet Spot efforts.
3x10-second Strength Sprints are included at the beginning of the ride to continue Force production capability as well as thoroughly warm rider.
another tough one. some long sweet spot intervals. HR climbing throughout. stoked to get this one done.
average power: 215
normal power: 229
max power: 571
1550 kJ