Training Log Archive: Grandpa JamesonIn the 31 days ending Oct 31, 2017:
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Tuesday Oct 31, 2017 #
Note
slept:9.25
worked until 9pm and then crashed. plan was to get up early to knockout trainer session (power test) but just wanted to sleep.... so i did.
8 AM
Cycling-Trainer 1:15:00 [3] 26.7 mi (21.4 mph) +466ft
ahr:147 max:195
sessions:6 power test. i built the workout into zwift using "free ride" (slope mode, not erg). Test 20' Aet Test and 1', 2', 4' max power efforts. went well... i think... considering no structured or had training since July.
20' Aet Interval
avg pwr: 240
avg HR: 158
1' Interval
avg pwr: 522
2' Interval
avg pwr: 394
4' Interval
avg pwr: 340
using the fatigue rate model this puts my FTP right at 260 which I think is pretty damn close. Got it up to 290 before bailey hundo in june and the pretty stopped all structured interval training. nowhere near as fit as i was then now.
total workout
ap: 185
np: 245
mp: 705
836 kJ
20' Aet Interval
avg pwr: 240
avg HR: 158
1' Interval
avg pwr: 522
2' Interval
avg pwr: 394
4' Interval
avg pwr: 340
using the fatigue rate model this puts my FTP right at 260 which I think is pretty damn close. Got it up to 290 before bailey hundo in june and the pretty stopped all structured interval training. nowhere near as fit as i was then now.
total workout
ap: 185
np: 245
mp: 705
836 kJ
4 PM
Running 34:00 [3] 4.2 mi (8:06 / mi) +238ft 7:41 / mi
shoes: Hoka Vanquish v2 (BLK)
easy jog from home with the puts. gut a wreck... 2 x MFD. 2nd was a super close call.
Monday Oct 30, 2017 #
Note
slept:8.0
good sleep. getting another week rolling. finally had a solid week of training last week with everything going. hopefully i can string a couple together.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +170ft 15:08 / mi
warm up
Strength/Core 45:00 [3]
2 x barbell complex + 10 x push ups + + 20 step ups + sumo walk + 20 sit ups
squat warm up: 5 x #65
3x
Squat 10 x (10x95,8x105,6x115)
10 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
20e x calf raise
squat 4 x #125
DL warm up: 5 x #95
3x
DL (10x105,8x130,6x140)
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
DL 4 x #150
squat warm up: 5 x #65
3x
Squat 10 x (10x95,8x105,6x115)
10 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
20e x calf raise
squat 4 x #125
DL warm up: 5 x #95
3x
DL (10x105,8x130,6x140)
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
DL 4 x #150
12 PM
Running 33:50 [3] 4.3 mi (7:52 / mi) +50ft 7:47 / mi
shoes: Hoka Clayton (Red)
cold and awesome with pups down on the river. snow flurries and easy jogging. they were stoked.
Sunday Oct 29, 2017 #
Note
slept:10.0
mega sleep.... and could have kept going but Fi was waking up.
9 AM
Cycling-Road 3:01:21 [3] 53.2 mi (17.6 mph) +4383ft
ahr:154 max:183
upper 30s rolling and all layered up. took all warmers off an hour is. sweating buckets. finished ride with temps in the mid 70s. killer day and good legs.
deer creek, SV/KC, WS, red rocks, BCLP, 470 path, KC/SV, deer creek, home.
ap: 183
np: 219
mp: 894
1990 kJ
deer creek, SV/KC, WS, red rocks, BCLP, 470 path, KC/SV, deer creek, home.
ap: 183
np: 219
mp: 894
1990 kJ
Saturday Oct 28, 2017 #
Note
slept:9.0
really good sleep. warmer temps on tap for the weekend.
12 PM
Cycling-Road 3:01:31 [3] 49.4 mi (16.3 mph) +2423ft
ahr:153 max:179
gravel loop from home. chatfield, waterton, CT, high line canal trail, titan rd (gravel), then back home. a lot of ways to extend this... and mostly on dirt. so fun.... and quiet.
Friday Oct 27, 2017 #
Note
slept:7.5
up early for some trainer time.
6 AM
Cycling-Trainer 1:00:26 [3] 18.5 mi (18.4 mph) +1532ft
ahr:150 max:167
mellow zwift spinner. good legs. started season 8 of the office.
12 PM
Running 1:05:03 [3] 7.8 mi (8:20 / mi) +924ft 7:30 / mi
shoes: Nike WH4 (Fluoro)
lunch jog at south valley.... been a while since i've run on the trails. need more of this. great running temps. high 30s.
Thursday Oct 26, 2017 #
Note
slept:7.0
almost done with season 7 of the office.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
2 x mini leg blaster, 10 x t-push ups, 20 x step ups, sumo walk
squat warm up: 5 x #45, 5 x #65
3x
10 x squat (#95,105,115)
10 x push ups
10 x lateral box jumps
20 x toes to post
1' plank
3x
10 x deadlift (#115,125,135)
10 x kbs #35
20 x step ups
10e x kneeling keg lift #35
20 x reverser crunch
squat warm up: 5 x #45, 5 x #65
3x
10 x squat (#95,105,115)
10 x push ups
10 x lateral box jumps
20 x toes to post
1' plank
3x
10 x deadlift (#115,125,135)
10 x kbs #35
20 x step ups
10e x kneeling keg lift #35
20 x reverser crunch
12 PM
Cycling-Trainer 1:12:02 [3] 18.8 mi (15.7 mph) +2320ft
ahr:142 max:176
TRAINER SERIES V2: 10A
test trainer workout on zwift. downloaded cody's workout from TP and imported in zwift. works well. stoked to start getting to work over the next few weeks. mix of steady big gear work and a lot of 1' VO2 work.
ap: 170
np: 222
mp: 641
736 kJ
test trainer workout on zwift. downloaded cody's workout from TP and imported in zwift. works well. stoked to start getting to work over the next few weeks. mix of steady big gear work and a lot of 1' VO2 work.
ap: 170
np: 222
mp: 641
736 kJ
Wednesday Oct 25, 2017 #
Note
slept:8.5
didn't want to get up.... but wanted to run the dogs.
6 AM
Running 33:30 [3] 4.0 mi (8:23 / mi) +231ft 7:56 / mi
shoes: Hoka Clayton (Red)
easy dog jog with the pups. now that it's getting colder i want to ge them out 2-3 days a week minimum.
12 PM
Cycling-Road 2:01:19 [3] 34.5 mi (17.1 mph)
lunch gravel loop. first ride on the byways (650b x 47c). so rad and fun. ran 40 psi. need to drop it to 35. solid loop and just about 80 degrees. got sunburned. bring on the cold the next few days.
Tuesday Oct 24, 2017 #
Note
slept:9.0
good sleep and SORE from lifting. Good thing i took it pretty easy yesterday.
11 AM
Cycling-Road 1:37:39 [3] 28.7 mi (17.6 mph) +2199ft
ahr:144 max:174
AeT Test. after a 30' warm up and Per Cody's instruction I capped the HR at 160. Climb from south valley towards high grade.
AeT Test
20'
avg HR: 158
avg pwer: 231
no expectations and it felt easy... as it should.
ap: 187
np: 217
mp: 941
1093 kJ
AeT Test
20'
avg HR: 158
avg pwer: 231
no expectations and it felt easy... as it should.
ap: 187
np: 217
mp: 941
1093 kJ
Monday Oct 23, 2017 #
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
first week of cody's/sessions6 plan. Will start over again the week of 11/13 when the offseason program officially starts.
2 x barbell complex + 10 x push ups + + 20 step ups + sumo walk
squat warm up: 5 x #65
3x
10 x squat #95
10 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
20e x calf raise
DL warm up: 5 x #95
3x
10 x DL #115
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
2 x barbell complex + 10 x push ups + + 20 step ups + sumo walk
squat warm up: 5 x #65
3x
10 x squat #95
10 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
20e x calf raise
DL warm up: 5 x #95
3x
10 x DL #115
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM
Running 1:03:53 [3] 8.2 mi (7:47 / mi) +344ft 7:30 / mi
mellow lunch run down to the river and back. felt good to jog. it had been about 10 days.
Sunday Oct 22, 2017 #
Note
slept:9.5
feeling normal.. so stoked.
night out with maggie last night. watching the ND game at viewhouse. good times.
night out with maggie last night. watching the ND game at viewhouse. good times.
12 PM
Cycling-Road 2:00:48 [3] 35.5 mi (17.6 mph) +2633ft
ahr:147 max:174
ahhh.... so good to get out in the sunshine after a week of being sick. rolled out after a mellow morning with maggie (fi and MILs). coffee and shopping. just a pretty mellow 2 hours. not forcing it and making sure to stay healthy.... really good legs though. looking forward to getting on "the plan" in the next couple of weeks.
ap: 181
np: 219
mp: 950
1313 kJ
ap: 181
np: 219
mp: 950
1313 kJ
Saturday Oct 21, 2017 #
Note
slept:9.5
kinda feeling back to normal. took another day off yesterday. probably the most time off i've taken in a long time... especially when not after a race. planing on something easy today and then see how i feel from there.
1 PM
Cycling-Trainer 1:04:06 [3] 18.3 mi (17.1 mph) +2313ft
ahr:150 max:175
just an hour on zwift. easing back into it. super windy and in the 40s. so decided to keep it indoors. actually felt pretty good.
ap: 189
np: 202
mp: 434
727 kJ
ap: 189
np: 202
mp: 434
727 kJ
Friday Oct 20, 2017 #
Note
slept:8.5 (rest day)
gut feeling a bit better this morning.. this has been rough. feel fine but my gut is just wrecked. can't really eat much.
not doing anything this morning to just rest a bit more. if stomach is good and i get out of work early may spin or jog.
not doing anything this morning to just rest a bit more. if stomach is good and i get out of work early may spin or jog.
Thursday Oct 19, 2017 #
Note
slept:10.0 (rest day)
rough one yesterday and especially yesterday afternoon. stomach bug back in full force... maybe worse. battled through at work. home around 8pm and straight to bed. taking today off... another one to hopefully kick it. another big of work on tap.
Wednesday Oct 18, 2017 #
Note
slept:8.0
good sleep after a slammed day. another one on tap.
6 AM
Cycling-Trainer 1:00:20 [3] 20.4 mi (20.3 mph) +459ft
ahr:152 max:170
another early zwift session with 2x15' @ AeT. Feeling good.
Tuesday Oct 17, 2017 #
Note
slept:8.0
feeling back to normal. that was a rough couple of days. still mellow... ez trainer this morning. all i have time for this week anyway. it will be a miracle if i get this new site for testing by 11am friday. nothing is ready. shit show. going to be a long few days ahead.
6 AM
Cycling-Trainer 1:00:22 [3] 20.4 mi (20.3 mph) +443ft
ahr:134 max:151
easing back into it. easy hour on the trainer.
ap: 140
np: 145
mp: 487
508 kJ
ap: 140
np: 145
mp: 487
508 kJ
Monday Oct 16, 2017 #
Note
slept:10.0 (sick) (rest day)
what a gnarly day. didn't leave the couch. slept on and off and couldn't really eat. never had a bug so bad that everything went right through me including water. ate some pretzels and half a bowl of chicken noodle soup. back in bed at 7pm.
feeling much better today but not 100%. busy week of work (onsite) so training will be hit and miss... number goal is to be 100% by the weekend.
I've slept 40+ hours in the last 4 days!
feeling much better today but not 100%. busy week of work (onsite) so training will be hit and miss... number goal is to be 100% by the weekend.
I've slept 40+ hours in the last 4 days!
Sunday Oct 15, 2017 #
Note
slept:10.5 (sick) (rest day)
stomach bug back in full force in the middle of the night. just slept through it. probably pushed it too much yesterday. gut wrecked and tired. gonna try to do nothing all day and hope to feel better. too busy of a work week to be sick.
Saturday Oct 14, 2017 #
Note
slept:9.5
more good sleep and starting to feel 100%
12 PM
Cycling-Road 3:07:02 [3] 48.4 mi (15.5 mph) +4865ft
ahr:153 max:175
high grade/city view loop. felt ok. cold and windy up high. gnarly headwind last 45'. crushed me. pedaling downhill.
Friday Oct 13, 2017 #
Note
slept:10.0
went to bed early to try to kick this stomach bug i'm dealing with. great sleep and feeling better this morning.
11 AM
Cycling-Road 1:28:43 [3] 24.9 mi (16.8 mph) +761ft
ahr:138 max:163
feeling better today. kept it super mellow... gravel loop. chatfield, waterton, & highline canal.
Thursday Oct 12, 2017 #
Note
slept:9.5
been feeling kind of off the last couple of days so bagged waking up early to train.
12 PM
Running 1:01:46 [3] 7.8 mi (7:55 / mi) +307ft 7:38 / mi
shoes: Hoka Clayton (Red)
mellow lunch run. still not feeling 100% and gut way off.
Wednesday Oct 11, 2017 #
Note
slept:7.5
stayed up watching the office. up with Fi twice... super quick... just had to tell her to go back to sleep.
6 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +450ft 14:01 / mi
warm up. last 10' with #40 weight vest.
Strength/Core 35:00 [3]
strength circuits.
5x
10 x walking lunge #40
3e x TGU #20
30 x sit ups
5x
3 x curtis p #65
20 x lateral box jump
10e x plank knee raises
10e x side plank dips
10e x plank leg lifts
1' calf raise
5x
10 x walking lunge #40
3e x TGU #20
30 x sit ups
5x
3 x curtis p #65
20 x lateral box jump
10e x plank knee raises
10e x side plank dips
10e x plank leg lifts
1' calf raise
11 AM
Cycling-Road 1:29:15 [3] 24.0 mi (16.1 mph) +1622ft
ahr:143 max:169
mellow lunch spinner with some dirt and mud thrown in. south valley still some pretty muddy sections. took a digger sliding out in an of camber rut. really need to decide which tires i want to get.
Tuesday Oct 10, 2017 #
Note
slept:9.0
another good weekday sleep it. hoping to be able to ride outside at lunch.
12 PM
Cycling-Road 1:39:10 [3] 28.5 mi (17.2 mph) +1937ft
ahr:149 max:169
killer ride our and up deer creek canyon. snow everywhere. awesome. 3x10' AeT (155-64 bpm) intervals on the way out. kinda dicey descending in areas... wet, snow, ice, sand...
Monday Oct 9, 2017 #
Note
slept:8.0
up early to lift before everybody gets up. another busy week on tap on the work front... but slowing down a bit with more help which is awesome. snowing right now... awesome.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
2 x barbell complex + 10 x push ups + 20 step ups + sumo walk
squat warm up: 5 x #65, 5 x #95, 5 x #115, 2 x #135
3x
5 x squat #140
10 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
20e x single leg calf raises
DL warm up: 5 x #95, 5 x #135, 3 x #165
3x
5 x DL #185
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
squat warm up: 5 x #65, 5 x #95, 5 x #115, 2 x #135
3x
5 x squat #140
10 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20 x face down back ext
20e x single leg calf raises
DL warm up: 5 x #95, 5 x #135, 3 x #165
3x
5 x DL #185
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
Sunday Oct 8, 2017 #
Note
slept:8.75
good sleep. hoping to get in a longish ride later today. maggie still on the mend.... and not 100%.
8 AM
Running 32:40 [3] 4.0 mi (8:10 / mi) +232ft 7:45 / mi
shoes: Nike Air Pegasus+ 30 - Cali
mellow dog jog. running with both dogs is for sure challenging... but totally worth it.
1 PM
Cycling-Road 2:31:25 [3] 41.5 mi (16.4 mph) +2848ft
ahr:150 max:174
killer ride exploring some new roads/routes. only one bad section on 85/titan but other than that a killer loop that I will be expanding on. pretty good legs.
Saturday Oct 7, 2017 #
Note
slept:8.5
up early to get on it...
7 AM
Running 51:30 [3] 6.6 mi (7:48 / mi) +382ft 7:24 / mi
shoes: Hoka Clayton (Red)
mellow morning jog before breakfast and errands.
1 PM
Cycling-Road 1:09:47 [3] 18.9 mi (16.3 mph) +525ft
ahr:144 max:170
killer day. rode out towards roxborough on the highline canal trail. found a killer singltrack on the SE corner of chatfield state park and charged it... bad idea..... 10-15 goatheads in each tire. only had one tube on me.... soft pedaled home and barely made. double flat. killed the day. worked on my bikes at home after.
Friday Oct 6, 2017 #
Note
slept:9.75
had alarm set for 5am to get up and lift... didn't happen. slept until 645. feeling much better today.
9 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
10 AM
Strength/Core 30:00 [3]
quick one. planned down week on the lifting front. so nothing too hard.
2 x mini leg blaster, 20 x step ups, 10 x t-push ups, sumo walk
squat warm up: 5 x #45, 5 x #65, 5 x #95
3x
10 x squat #95
10e x single leg deadlift #35
10 x kbs #35
10 x push ups
10 x box jumps 24"
10 x weighted situp #25
10 x toes to post
10 x face down back ext
1' plank
2 x mini leg blaster, 20 x step ups, 10 x t-push ups, sumo walk
squat warm up: 5 x #45, 5 x #65, 5 x #95
3x
10 x squat #95
10e x single leg deadlift #35
10 x kbs #35
10 x push ups
10 x box jumps 24"
10 x weighted situp #25
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-MTB 2:01:17 [3] 28.3 mi (14.0 mph) +2378ft
ahr:145 max:175
lunch loop on the mtb. felt really good today. good call taking yesterday easy and sleeping in this morning.
Thursday Oct 5, 2017 #
Note
slept:6.5
home from airport around 1230am. Straight to bed and then up with Fi to get her to school, etc. tired for sure. stoked to be home as usual.
Cycling-Road 1:29:15 [3] 26.2 mi (17.6 mph) +1773ft
mellow lunch spin. tired and gut off but got out and got the legs moving.
Wednesday Oct 4, 2017 #
Note
slept:8.0 (rest day)
slept in after being out a bit late with the boys (gordon & trev). late night burrito a juanita's. pretty much nothing better.
flying home tonight. maggie is super sick.
another day off... after sleeping in didn't have time to get out before full day of meetings. i should get in a 1130 tonight and hopefully home by 1am.
flying home tonight. maggie is super sick.
another day off... after sleeping in didn't have time to get out before full day of meetings. i should get in a 1130 tonight and hopefully home by 1am.
Tuesday Oct 3, 2017 #
Note
slept:8.0
back in socal. grabbed a couple of beers at aleshouse with kurt and ramon on the way up from carlsbad... and then grabbed an epic burrito from filiberto's.
6 AM
Running 1:04:35 [3] 8.3 mi (7:47 / mi) +237ft 7:35 / mi
shoes: Hoka Clayton (Red)
easy jog on the coast from hotel down to leucadia and back. so much traffic. just easy jogging and feeling good.
Monday Oct 2, 2017 #
Note
slept:9.75
huge sleep. i was planning on getting up early to lift but fi was in our bed again and maggie moved to the couch. didn't want her to wake up so early so i just slept too.
afternoon flight to SD.
afternoon flight to SD.
9 AM
Cycling-Road 1:34:51 [3] 22.8 mi (14.4 mph) +1719ft
ahr:142 max:162
got out the door after dropping fi off and school and picking up meds for maggie. cold! 42 degrees and drizzling. all layered. fun rip on the sv and kc trails. muddy in places and the gravel kings don't do too well in the mud. drifting and spinning out in places. good fun.
Sunday Oct 1, 2017 #
Note
slept:9.5
Fi in our bed all night... but good sleep. I think Maggie may be sick now too... so bummed for her. When it rains it pours. leave tomorrow for a work trip to socal. luckily her mom and dad will be here to help with fi and everything else.
9 AM
Running 53:00 [3] 6.5 mi (8:09 / mi) +375ft 7:44 / mi
shoes: Hoka Clayton (Red)
after pancakes with fi we rolled out in the bob after making sure maggie was good. long way to the "castle park". stopped at park for 30' after 4.5 miles and gotta flat on the cut through trail. last 1.8 miles mostly uphill with the flat were fun!! good times for me and fi.
1 PM
Cycling-Road 1:51:00 [3] 31.1 mi (16.8 mph) +1670ft
ahr:162 max:198
while fi napped... out and back through waterton canyon and up the CT. dropping mountain bikes on the climb... so rad. felt great today. gnarly headwind heading out and was hoping for tail coming home... no luck. total cross/head wind. work the whole way back and i was ripping. went for chatfield gravel KOM but way too much headwind... bonus... i hit 198 bpms going for it. unreal.
straight into mowing and weed whacking when i got home. packed weekend but so good.
straight into mowing and weed whacking when i got home. packed weekend but so good.