Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
Note
slept:8.0
good sleep... could have slept more but Fi woke me up! going to get outside to ride today.
10 AM
Cycling-Road 3:01:00 [3] 50.4 mi (16.7 mph) +3642ft
got out the door after maggie was back from running. good legs but just cruised. standard "cold weather" red rocks loop. hopefully i be able to knock this out again next weekend. solid week.
Saturday Jan 21, 2017 #
Event: Frosty's Frozen 5 & 10 Miler
Note
slept:9.5
last minute, early date night with maggie. went to homegrown again.. .damn i love that place. best pizza i've ever had and they had Super Power IPA again... perfection.
may shoot for a double day today if i can make it happen. trainer in the AM before Fiona gets back and then outside while she naps this afternoon... we'll see.
may shoot for a double day today if i can make it happen. trainer in the AM before Fiona gets back and then outside while she naps this afternoon... we'll see.
9 AM
Cycling-Trainer 1:30:00 [3] 31.4 mi (20.9 mph)
TrainerRoad - Antelope
such a good, quality workout. if i keep this up i could get to all time bike fitness year.
watched John Wick again... love that movie.
5 x 10' sweet spot intervals, 5' recovery between.
avg pwr for each interval: 269, 274, 283, 287, 277
avg pwr: 225
np pwr: 246
max pwr: 312
1214 kJ
such a good, quality workout. if i keep this up i could get to all time bike fitness year.
watched John Wick again... love that movie.
5 x 10' sweet spot intervals, 5' recovery between.
avg pwr for each interval: 269, 274, 283, 287, 277
avg pwr: 225
np pwr: 246
max pwr: 312
1214 kJ
Friday Jan 20, 2017 #
Note
slept:7.5
didn't finish working until almost 1130. straight to bed and pretty good sleep. up just before 730.
9 AM
Cycling-Trainer 1:00:00 [3] 19.5 mi (19.5 mph) +1339ft
mellow zwift ride - london. put in one effort on last climb. feeling good.
avg pwr: 189
np pwr: 235
max pwr: 504
679 kJ
avg pwr: 189
np pwr: 235
max pwr: 504
679 kJ
2 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
2 x barbell complex + sumo walks
Wender Cycle 1, Week 2 - Front Squat
5 x #55
5 x #65
5 x #75
3 x #85
3 x #100
8 x #110 - probably underestimated my 1RM
- 20 sit up between sets
5 rounds
45" ropes
6 x hang squat clean #85
10 x toes to post
10 x weighted sit up #25
20e x calf raises
3x
15 x barbell curl #45
15 x overhead tri ext #26
15 x lateral shoulder raises #8
15 x front shoulder raises #8
Wender Cycle 1, Week 2 - Front Squat
5 x #55
5 x #65
5 x #75
3 x #85
3 x #100
8 x #110 - probably underestimated my 1RM
- 20 sit up between sets
5 rounds
45" ropes
6 x hang squat clean #85
10 x toes to post
10 x weighted sit up #25
20e x calf raises
3x
15 x barbell curl #45
15 x overhead tri ext #26
15 x lateral shoulder raises #8
15 x front shoulder raises #8
Thursday Jan 19, 2017 #
Note
slept:7.75
VPN cutover 8-9 pm last night. straight to bed after. woke up at 5am w/o alarm.
more late work tonight.
more late work tonight.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
myrtl
2 x barbell complex + push ups & pull ups
Wendler Cycle 1, Week 2 - Deadlift
5 x #95
5 x #115
5 x #140
3 x #165
3 x #190
5 x #210
- 10 x kbs #35 between set ups
20 x #135
3 x 10e single arm row #50
3 x 10 lat pull down #80
3 x 10 bicep curl #70
3x
10 x tricep push down #35
10 x rope hammer curls #35
10 x hanging knee raises
3 x db bench press on ball #80
20 x sit up ons ball
5x dead hang pull up
3x
10 x GHD back ext #25
5 x dips
10e x weighted side bend #45
2 x barbell complex + push ups & pull ups
Wendler Cycle 1, Week 2 - Deadlift
5 x #95
5 x #115
5 x #140
3 x #165
3 x #190
5 x #210
- 10 x kbs #35 between set ups
20 x #135
3 x 10e single arm row #50
3 x 10 lat pull down #80
3 x 10 bicep curl #70
3x
10 x tricep push down #35
10 x rope hammer curls #35
10 x hanging knee raises
3 x db bench press on ball #80
20 x sit up ons ball
5x dead hang pull up
3x
10 x GHD back ext #25
5 x dips
10e x weighted side bend #45
12 PM
Cycling-Trainer 1:00:00 [3] +21ft
TrainerRoad - Monitor
6 x 6' Sweet Spot intervals with 2' recovery
all intervals were between 265-275w
avg power: 222
np power: 240
max power: 297
801 kJ
6 x 6' Sweet Spot intervals with 2' recovery
all intervals were between 265-275w
avg power: 222
np power: 240
max power: 297
801 kJ
Wednesday Jan 18, 2017 #
Note
slept:8.25 weight:152lbs
ok sleep. fi in our bed for half the night.
R lower leg feels fine today. so weird. at this point i may just give it until Feb. I am not rushing and don't really care at this point. making gains on the bike and in the gym and feeling fit.
holding steady at 152 but getting leaner. definitely putting on some muscle.
R lower leg feels fine today. so weird. at this point i may just give it until Feb. I am not rushing and don't really care at this point. making gains on the bike and in the gym and feeling fit.
holding steady at 152 but getting leaner. definitely putting on some muscle.
6 AM
Cycling-Trainer 1:15:00 [3] 26.4 mi (21.1 mph) +2339ft
morning zwift ride - hilly route. 2 x short climb and then a solid 21' minute climb. good legs and getting better!
230 avg power
266 np power
707 max power
1041 kJ
230 avg power
266 np power
707 max power
1041 kJ
12 PM
Cycling-MTB 1:17:00 [3] 20.5 mi (16.0 mph) +558ft
mellow lunch spin on the platte river path. rode my mtb and glad i did. still quite a few patches of snow and ice. good legs and good to get out in the sun.
Tuesday Jan 17, 2017 #
Note
slept:9.5
zombie sleep. forgot to set alarm but still up at 520 to get to the gym.
R lower leg is a bit lit up today. not sure what's going on. feels like soft tissue/bone combo. going to schedule some ART... back to the waiting game.
R lower leg is a bit lit up today. not sure what's going on. feels like soft tissue/bone combo. going to schedule some ART... back to the waiting game.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
7 AM
Strength/Core 50:00 [3]
myrtl
2 x 2 x lunge matrix #40 + 10 x push ups
2 x barbell matrix
Wendler Cycle 1, Week 2 - Squat
5 x #65
5 x #85
5 x #100
3 x #115
3 x #135
5 x #150
- 10 x bosu sit ups betwee sets
20 x #115
3 x 10 single leg ext #66 (Hoist)
3 x 10 hamstirng curl #30
3 x 10 single leg press #70
3 x 20 calf raises #70
3 x 10 leg press #270
3 x 10 calf raises #270
3 x 10e db split squat #40
3 x 20 GH Back ext
3 x 20 standing calf raises #150
2 x 2 x lunge matrix #40 + 10 x push ups
2 x barbell matrix
Wendler Cycle 1, Week 2 - Squat
5 x #65
5 x #85
5 x #100
3 x #115
3 x #135
5 x #150
- 10 x bosu sit ups betwee sets
20 x #115
3 x 10 single leg ext #66 (Hoist)
3 x 10 hamstirng curl #30
3 x 10 single leg press #70
3 x 20 calf raises #70
3 x 10 leg press #270
3 x 10 calf raises #270
3 x 10e db split squat #40
3 x 20 GH Back ext
3 x 20 standing calf raises #150
12 PM
Cycling-Trainer 1:00:00 [3] 20.4 mi (20.4 mph)
TrainerRoad - Goddard
ILT drills
10 x 30" Form Sprints (300+ watts)
2 x 6' Sweet Spot spin up interfals
another solid session. stoked to be following a plan and working on things I wouldn't do on my own.
204 avg power
218 normal power
394 max watts
733 kJ
ILT drills
10 x 30" Form Sprints (300+ watts)
2 x 6' Sweet Spot spin up interfals
another solid session. stoked to be following a plan and working on things I wouldn't do on my own.
204 avg power
218 normal power
394 max watts
733 kJ
Monday Jan 16, 2017 #
Note
slept:9.5
alarm set for 5am... got up looked outside and we have 4-5" of snow. no way i was going head out. back to sleep!
12 PM
Running 35:32 [3] 4.5 mi (7:54 / mi) +243ft 7:31 / mi
shoes: Hoka Stinson Lite
snow jog on the hood paths with ruby. felt pretty good. just easy jogging... until we got chased by a coyote.
Strength/Core 45:00 [3]
right after run.
4x
5 x OH Press #45
5 x push ups
Wender Cycle 1, Week 2 - OH Press
5 x #45
5 x #50
5 x #55
3 x #70
3 x #80
5 x #90
- 20 x sit ups between sets
3x
10 x kb Floor Press #70
10 x barbell bent over row #85
10 x russian twist
3x
10 x curl to press #20
10 x overhead tri ext #26
10 x shrug #70
5e kneeling slasher to halo #26
3x
10 x hang power clean to push press #85
10 x kbs #35
10 x push ups
10 x toes to post
10e x calf raises
4x
5 x OH Press #45
5 x push ups
Wender Cycle 1, Week 2 - OH Press
5 x #45
5 x #50
5 x #55
3 x #70
3 x #80
5 x #90
- 20 x sit ups between sets
3x
10 x kb Floor Press #70
10 x barbell bent over row #85
10 x russian twist
3x
10 x curl to press #20
10 x overhead tri ext #26
10 x shrug #70
5e kneeling slasher to halo #26
3x
10 x hang power clean to push press #85
10 x kbs #35
10 x push ups
10 x toes to post
10e x calf raises