Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 5, 2017:
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Sunday Feb 5, 2017 #
Note
slept:9.0
Good sleep... induced by a lot of awesome lasagna and good beer.
Long ride today.
Long ride today.
10 AM
Cycling-Road 3:10:00 [3] 56.0 mi (17.7 mph) +4603ft
another killer day on the bike. can't believe how much i've been able to ride outside on the weekends. stuck to the the same route to stay warm... no arm warmers... but went home through willow springs and KC. felt good and feeling fit!
Saturday Feb 4, 2017 #
Note
slept:8.5
busy day. 90' trainer session and hopefully another easy jog today.
9 AM
Cycling-Trainer 1:30:00 [3] 25.0 mi (16.7 mph)
Warlow - TrainerRoad
Warlow is 5x9-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 1 minute at 110% FTP with 6-minute recoveries between intervals.
damn this was hard. probably rode too hard yesterday and paid for it today. struggled with this one from the first interval. just bad legs. reduced workout intensity to 90% the two... i was cracking and HR was sky rocketing.
avg power: 193
np power: 226
max power: 312
avg HR: 157, max 185
1044 kJ
Warlow is 5x9-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 1 minute at 110% FTP with 6-minute recoveries between intervals.
damn this was hard. probably rode too hard yesterday and paid for it today. struggled with this one from the first interval. just bad legs. reduced workout intensity to 90% the two... i was cracking and HR was sky rocketing.
avg power: 193
np power: 226
max power: 312
avg HR: 157, max 185
1044 kJ
2 PM
Running 33:14 [3] 4.3 mi (7:44 / mi) +49ft 7:39 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
easy family jog down on the river path. 60+ degress and sunny. killer day. played with Fi on the trails and down by the lake after. good times.
Friday Feb 3, 2017 #
Note
slept:10.25
catching up on sleep.. and could have slept more.
9 AM
Cycling-Trainer 1:00:00 [3] 21.6 mi (21.6 mph) +1411ft
Zwift - London.
Solid hour effort and steady the climbs.
avg power: 234
np power: 248
max power: 543
841 kJ
Solid hour effort and steady the climbs.
avg power: 234
np power: 248
max power: 543
841 kJ
2 PM
Running 30:00 [3] 4.0 mi (7:30 / mi) +226ft 7:07 / mi
shoes: Hoka Vanquish v2 (BLK)
easy jog from home. running slowly starting to feel ok. no issues with lower leg.
Thursday Feb 2, 2017 #
Note
slept:7.0
Fi up at 445... and so were we. can't remember the last time she woke up at that time... back in bed now... 720.
bagged going to the gym because ice all over the roads and sidewalks.
bagged going to the gym because ice all over the roads and sidewalks.
6 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +540ft 13:14 / mi
treadmill warm up
Strength/Core 40:00 [3]
myrtl
2 x barbell complex + sumo walks
Wendler Cycle 1, Week 4 - Deadlift - Deload
5 x #95
5 x #115
5 x #135
5 x #155
- 10 x kbs #35 & 20 sit ups between sets
20 x #135
5x
10 x kb SDHP #35
5e x single arm kb snatch #35
10e x single arm kb row #35
10 x barbell curl #45
10 x shurg #70
10 x face down back ext
10e x calf raise
2 x barbell complex + sumo walks
Wendler Cycle 1, Week 4 - Deadlift - Deload
5 x #95
5 x #115
5 x #135
5 x #155
- 10 x kbs #35 & 20 sit ups between sets
20 x #135
5x
10 x kb SDHP #35
5e x single arm kb snatch #35
10e x single arm kb row #35
10 x barbell curl #45
10 x shurg #70
10 x face down back ext
10e x calf raise
12 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
Geiger - TrainerRoad
3 x 12' sweet spot intervals with 3' recoveries. solid sustained efforts.
avg power: 200
np power: 224
max power: 261
721 kJ
3 x 12' sweet spot intervals with 3' recoveries. solid sustained efforts.
avg power: 200
np power: 224
max power: 261
721 kJ
Wednesday Feb 1, 2017 #
Note
slept:8.5
more crazy dreams.
6 AM
Cycling-Trainer 1:29:14 [3] 28.4 mi (19.1 mph) +2664ft
Zwift Watopia ride. Just cruising and riding steady the whole time. no hard efforts.
avg power: 216
np power: 226
max power: 636
1155 kJ
avg power: 216
np power: 226
max power: 636
1155 kJ
12 PM
Running 56:00 [3] 7.0 mi (8:00 / mi) +853ft 7:10 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
mellow lunch jog at south valley. still some good mud and ice on the single track. felt pretty good.
Tuesday Jan 31, 2017 #
Note
slept:8.25
deep sleep and gnarly dreams... was dead asleep when alarm went off.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up...
Strength/Core 50:00 [3]
myrtl + hip stretching
2 x barbell comples + push ups & pull ups
Wendler Cycle 1, Week 4 - Front Squat - Deload
5 x #65
5 x #95
5 x #115
20 x #95
- 10 x kbs #40 between sets
3 x 10 leg press #230
3 x 20 calf raises #230
3x
10 x walking lunge #80
20 x step ups 20"
3x
10e db split squat #35
10 x box jumps
3x
2 x lunge matrix #35
10 x weighted step us 18" #35
3x
10 x goblet squat to one leg #40
5e x single leg DL #40
10 x kbs #40
20 x ghd back ext
3 x 20 standing calf raises #150
2 x barbell comples + push ups & pull ups
Wendler Cycle 1, Week 4 - Front Squat - Deload
5 x #65
5 x #95
5 x #115
20 x #95
- 10 x kbs #40 between sets
3 x 10 leg press #230
3 x 20 calf raises #230
3x
10 x walking lunge #80
20 x step ups 20"
3x
10e db split squat #35
10 x box jumps
3x
2 x lunge matrix #35
10 x weighted step us 18" #35
3x
10 x goblet squat to one leg #40
5e x single leg DL #40
10 x kbs #40
20 x ghd back ext
3 x 20 standing calf raises #150
12 PM
Cycling-Trainer 1:00:00 [3] 19.2 mi (19.2 mph)
TrainerRoad - Tunnabora
warm outside but sticking to the plan... since it's working so well.
5 x 7' steady state intervals - reverse pyramids w/ 3' recoveries.
avg power: 192
np power: 220
max power: 261
695 kJ
did the workout on my CX bike since I hope to be "racing" it in a couple of weeks.
warm outside but sticking to the plan... since it's working so well.
5 x 7' steady state intervals - reverse pyramids w/ 3' recoveries.
avg power: 192
np power: 220
max power: 261
695 kJ
did the workout on my CX bike since I hope to be "racing" it in a couple of weeks.
Monday Jan 30, 2017 #
Note
slept:8.75
tough getting out of bed this morning. big week of work.....
deload week on the wendler program and warm temps... going to be a solid week for sure and stoked to get back to running.
deload week on the wendler program and warm temps... going to be a solid week for sure and stoked to get back to running.
12 PM
Running 36:30 [3] 5.0 mi (7:18 / mi) +253ft 6:58 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow, warm hood lap before strength session. felt good.
Strength/Core 30:00 [3]
Wendler Cycle 1, Week 4 - OH Press — Deload
5 x #45
5 x #55
5 x #65
5 x #75
- 20 x sit ups between sets
3x
10 x kb floor press #70
10 x bent over barbell row #85
10 x shrugs #75
3x
10 x push ups
10 x kneeling curl to press #20
10 x kneeling overhead tri ex #26
3x
10 x hang clean to push press #65
10e x weighted side bend #35
5 x #45
5 x #55
5 x #65
5 x #75
- 20 x sit ups between sets
3x
10 x kb floor press #70
10 x bent over barbell row #85
10 x shrugs #75
3x
10 x push ups
10 x kneeling curl to press #20
10 x kneeling overhead tri ex #26
3x
10 x hang clean to push press #65
10e x weighted side bend #35