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Training Log Archive: Grandpa Jameson

In the 30 days ending Nov 30, 2018:

activity # timemileskm+ft
  Cycling-Mixed Terrain13 22:36:27 348.28(15.4/h) 560.5(24.8/h) 12391
  Cycling-Trainer10 15:30:00 329.44(21.3/h) 530.18(34.2/h) 5097
  Running18 13:02:51 97.53(8:02) 156.96(4:59) 5187
  Cycling-Road7 13:02:09 230.96(17.7/h) 371.69(28.5/h) 15446
  Strength/Core9 6:25:00
  Hike8 1:20:00 4.0(20:00) 6.44(12:25) 2160
  Total59 71:56:27 1010.21 1625.78 40280
averages - sleep:9 weight:151lbs

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Friday Nov 30, 2018 #

Note
slept:8.0 weight:151lbs

up early to take care of some more oncall issues. sweet.

jumped on scale for first time since probably august. 151. not bad considering all the pie and cookies ive been eating. only up 3 lbs from what i raced at this year. been feeling strong so all good. do want to drop that down to 145 ish this year. gonna try some experimenting this month.
7 AM

Running 1:02:00 [3] 8.0 mi (7:45 / mi) +451ft 7:21 / mi
shoes: Hoka Vanquish v3 (NVY)

fasted jog. two cups of black coffee before. felt great.

dog drop off and long hood lap.
12 PM

Cycling-Trainer 2:00:00 [3] 33.48 mi (16.7 mph)

was hoping to ride outside but it was 35 and foggy during the time i had. instead jumped on the trainer and did and easy, aerobic TR workout and watch 3 episodes of seal team. time flew by.

Boarstone -1 is 2 hours of steady, aerobic Endurance spent between 60-70% FTP.

ap: 192
np: 193
mp: 246
1382 kJ

Thursday Nov 29, 2018 #

Note
slept:9.0

hard to get up this morning. back in the office today.
7 AM

Cycling-Mixed Terrain 1:30:00 [3] 29.17 mi (19.4 mph)

TrainerRoad

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

another solid one. stoked how I'm handling the sweet spot workouts at these wattages.

ap: 212
np: 239
mp: 285
1145 kJ
12 PM

Strength/Core 15:00 [3]

had to cut short to jump on a call but stoked i got the heavy lifts in.

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

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

warm up

Wednesday Nov 28, 2018 #

Note
slept:9.0

tweaked my back a bit sleeping.
7 AM

Running 50:09 [3] 6.11 mi (8:12 / mi) +297ft 7:51 / mi
shoes: Hoka Vanquish v3 (NVY)

the pups long jog.
12 PM

Cycling-Road 1:55:38 [3] 33.8 mi (17.5 mph) +2325ft

lunch hood lap. legs feeling yesterday for sure but not too bad.

Tuesday Nov 27, 2018 #

Note
slept:8.0

up early... early call (oncall) for work.
7 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 #155
- 20 x sit ups between sets

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

3x
10 x power clean #75
10 x push ups
10 x barbell bent over row #65
1' plank
1 PM

Cycling-Mixed Terrain 1:30:00 [3] 23.47 mi (15.6 mph)

solid session. just doing work between work.

Ericsson +2 is 6x8-minute Spin-Up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.


The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.

ap: 212
np: 239
mp: 300
1147 kJ

Monday Nov 26, 2018 #

Note
slept:9.5

big sunday sleep. back to work today. solid break.
8 AM

Running 35:25 [3] 4.41 mi (8:02 / mi) +212ft 7:41 / mi
shoes: Hoka Vanquish v3 (NVY)

cold one with the pups. low 20s.
12 PM

Cycling-Mixed Terrain 1:31:42 [3] 25.5 mi (16.7 mph) +709ft

highline canal spinner. not a cloud in the sky. chilly. good legs.

Sunday Nov 25, 2018 #

Note
slept:9.0

more good sleep. bummed it's the last day of long weekend.
7 AM

Running 35:06 [3] 4.2 mi (8:21 / mi) +198ft 8:00 / mi
shoes: Hoka Bondi 4 - Slater

sunday shakeout with the pups.
11 AM

Cycling-Trainer 1:30:00 [3] 35.68 mi (23.8 mph) +886ft

more big gear work on zwift before bolts game. took quite a bit motivation to get on the trainer but didn't want to ride in the wind and cold.

4 x 12' @ 255.

ap: 220
np: 231
mp: 267
1196 kJ

Saturday Nov 24, 2018 #

Note
slept:9.0

woke up in the middle of the night with a gnarly stomach ache but all good today. downtown last night for beer and holiday parade. good times.

calling for more gnarly wind today...hoping that isn't the case.
9 AM

Running 44:38 [3] 5.41 mi (8:15 / mi) +285ft 7:51 / mi

morning dog jog.
12 PM

Cycling-Mixed Terrain 1:23:15 [3] 23.12 mi (16.7 mph) +676ft

got out around noon and just had bad timing. front rolled through about 45' in. temps dropped from low 60s to low 60s in minutes and wind was gnarly. wanted to get 2 hours but headed for home. snowing in the foothills when i got home.

Friday Nov 23, 2018 #

Note
slept:10.0

10 more hours of sleep. fun, small thanksgiving with the fam.
7 AM

Running 34:20 [3] 4.23 mi (8:07 / mi) +282ft 7:38 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog and strength warm up
8 AM

Strength/Core 30:00 [3]

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

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

5 x 5 deadlift #185
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x push ups
10e x lateral box jump over
10 x kbs #35
10 x weight sit ups #25
10 x toes to post
2 PM

Cycling-Trainer 1:30:00 [3] 27.24 mi (18.2 mph)

TrainerRoad Sweet Spot workout. Hiding from the wind.

King Peak -4 is 3x18-minute over-under intervals with 90-second valleys at 80% FTP and 3-minute peaks that ascend to either 95% or 100% of your FTP.

Recovery intervals between the over-unders are 8 minutes long.

ap: 210
np: 233
mp: 301
1136 kJ

Thursday Nov 22, 2018 #

Note
slept:10.0

great sleep. having a later thanksgiving with Maggie's parents. gonna get in 3 hours on the dirt before... stoked!
9 AM

Cycling-Mixed Terrain 2:54:00 [3] 44.0 mi (15.2 mph) +2060ft

pre thanksgiving day feast. solid miles in the dirt. still some mud though. hoping it all dries up before the next round of snow so I can get out there for a dry ripm

Wednesday Nov 21, 2018 #

Note
slept:9.0

done with work for the week. up to vail today for maggie's follow up.
7 AM

Cycling-Trainer 1:30:00 [3] 28.89 mi (19.3 mph)

TrainerRoad: Carson +2

Carson +2 is 9x5-7-minute intervals between 88-94% FTP totaling 54 minutes of Sweet Spot work. Intervals are all separated by 2-minute recoveries.

felt good on this one.

ap: 219
np: 243
mp: 297
1182 kJ
3 PM

Running 33:31 [3] 4.06 mi (8:15 / mi) +207ft 7:53 / mi
shoes: Hoka Vanquish v3 (NVY)

afternoon hood lap after getting home from vail and taking a nap with fi.

Tuesday Nov 20, 2018 #

Note
slept:9.25

tried to stay awake to watch end of MNF.. didn't happen. crazy game.
7 AM

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

warm up

Strength/Core 50:00 [3]

Deload

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

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

5 x 5 squat #135
- 20 x sit ups between sets

3x
10 x squat #95
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-Mixed Terrain 1:49:29 [3] 27.48 mi (15.1 mph) +1404ft

fun ride through highlands ranch.... hero dirt, gnarl mud, and then a broken down train switched up the route a bit. good legs.

Monday Nov 19, 2018 #

Note
slept:10.0

mega sleep... after watching the bolts blow it.... it was bound to happen sooner than later... just can't, but can, believe it was against the donkeys.
8 AM

Running 35:06 [3] 4.3 mi (8:10 / mi) +213ft 7:48 / mi
shoes: Hoka Vanquish v3 (NVY)

shakeout with the pups. killer morning.
12 PM

Cycling-Mixed Terrain 1:32:00 [3] 25.28 mi (16.5 mph) +686ft

mellow lunch spinner on the highline canal. pure recovery after a solid weekend on the trainer.

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

Sunday Nov 11, 2018 #

Note
slept:10.0

more mega sleep. snowing.
8 AM

Running 34:48 [3] 4.15 mi (8:23 / mi) +211ft 8:00 / mi
shoes: Nike WH4 (Fluoro)

snow jog with the pups.
11 AM

Cycling-Trainer 1:30:00 [3] 35.92 mi (23.9 mph) +1093ft

5x9' muscle tesnion/big gear intervals on zwift @ 255. Time flew by. Watching football and blasting some good 90s punk rock. felt great on this one.

Saturday Nov 10, 2018 #

Note
slept:9.5

mega sleep.
11 AM

Cycling-Mixed Terrain 3:02:52 [3] 29.23 mi (9.6 mph) +2274ft

fun on the dirt before the snow. highline canal - highlands ranch - daniels park. like this loop.

Friday Nov 9, 2018 #

Note
slept:7.0

up working until 1030. up at 6. stoked for the weekend.
7 AM

Running 1:02:20 [3] 8.0 mi (7:47 / mi) +464ft 7:23 / mi
shoes: Hoka Vanquish v3 (NVY)

friday standard. dog drop off and long hood lap. low 20s. solid wake up.
12 PM

Cycling-Mixed Terrain 1:31:53 [3] 22.03 mi (14.4 mph) +1594ft

fun rip in the dirt. upper 30s but stayed warm with the right gear. hildebrand & south valley. fun, mellow loop.

Thursday Nov 8, 2018 #

7 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 #215
- 20 x sit ups between sets

3x
10 x deadlift #145
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 push press #65
10e x kneeling slasher to halo #26

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

Cycling-Trainer 1:30:00 [3] 34.72 mi (23.1 mph) +906ft

zwift trainer session. 3 x 10' tempo/Z3. mid 30s and cloudy.

solid work and actually felt good on these ones.

3 x 10' all at 255.

ap: 205
np: 219
mp: 315
1128 kJ

Wednesday Nov 7, 2018 #

Note
slept:8.0

good sleep after working late. low back a bit tight.
7 AM

Running 43:23 [3] 5.47 mi (7:56 / mi) +284ft 7:34 / mi
shoes: Hoka Vanquish v3 (NVY)

morning jog with the pups. gonna slowly lengthen one of their runs a week. would like to get up to an hour with them this winter.
12 PM

Cycling-Road 1:32:02 [3] 26.67 mi (17.4 mph) +531ft

mellow, chilly (upper 30s) lunch spinner. shitty legs from lifting yesterday. good sign i'm crushing myself enough with the strength work.

Tuesday Nov 6, 2018 #

Note
slept:8.5

great sleep. up at 545 w/o alarm. straight to work. busy day.
7 AM

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

8 AM

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 squat #100
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-Road 2:00:12 [3] 35.94 mi (17.9 mph) +3023ft
ahr:157 max:179

a bit of a later start after meeting. 3 x 12' SS intervals up the canyon.

3 x 12 sweet spot / 290ish : 297,298,298

hit the intervals without too much effort. stoked to see where i can get to next year.

ap: 210
np: 244
mp: 577
1488 kJ

Monday Nov 5, 2018 #

Note
slept:8.75

good sleep. up at 530 without alarm.

good beers and food watching the bolts take it to seattle.
7 AM

Running 34:48 [3] 4.38 mi (7:57 / mi) +217ft 7:35 / mi
shoes: Hoka Vanquish v3 (NVY)

monday morning shakeout with the pups.
12 PM

Cycling-Mixed Terrain 1:30:42 [3] 25.35 mi (16.8 mph) +715ft

high line lunch loop. just cruising. nothing hard.

Sunday Nov 4, 2018 #

Note
slept:9.5

great sleep. stoked for the bolts game today. big one.
8 AM

Running 33:32 [3] 4.27 mi (7:51 / mi) +216ft 7:30 / mi
shoes: Hoka Bondi 4 - Slater

sunday jog with the pups.
11 AM

Cycling-Road 2:18:50 [3] 41.33 mi (17.9 mph) +3092ft

quick rip before the bolts game. this is my hammer loop and just good get out and ride this kinda hard. never flat. constant rollers.

Saturday Nov 3, 2018 #

Note
slept:9.5

a weekend with no plans. stoked.
12 PM

Cycling-Mixed Terrain 1:20:00 [3] 23.0 mi (17.3 mph) +856ft

poor timing.... i was going to roll out early in the morning but it was raining so i went to coffee with maggie and fi and waited it out. it was beautiful when i rolled out and headed towards waterton. a gnarly stormed rolled in quickly.... and crushed my. rain then hail then more cold rain. soaked me. body wasn't too bad but gloves were soaked and my hands froze. retreated for home.

Friday Nov 2, 2018 #

Note
slept:8.5

stoked it's friday... has seemed like a long week.
7 AM

Running 1:02:00 [3] 8.01 mi (7:44 / mi) +462ft 7:20 / mi
shoes: Hoka Vanquish v3 (NVY)

Friday hood lap and dog drop off. felt ok.
12 PM

Cycling-Mixed Terrain 1:28:34 [3] 25.32 mi (17.2 mph) +705ft

high line canal spinner. just easy miles.

Thursday Nov 1, 2018 #

Note
slept:9.0

great sleep and feeling much better today. soreness in legs has faded.
7 AM

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

warm up
8 AM

Strength/Core 40:00 [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 push ups
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x hang squat clean #65
10 x push press #65
10e x kneeling slasher to halo #26
12 PM

Cycling-Road 1:51:14 [3] 32.63 mi (17.6 mph) +2448ft
ahr:155 max:177

solid session. cool and windy out there. zone 3/Tempo intervals aren't that challenging but almost all day climbing pace.

3 x 10' Tempo / Z3 / 270ish: 277, 277, 278

ap: 210
np: 244
mp: 507
1378 kJ

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