Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 12, 2017:
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Sunday Mar 12, 2017 #
Note
slept:8.5
homegrown tap & dough with maggie last night. sat at the bar and 4 x super power IPAs... i can't get enough of that beer.
long run today... and legs feeling yesterday. climbing the steep trails under geared was a full on strength workout.
long run today... and legs feeling yesterday. climbing the steep trails under geared was a full on strength workout.
9 AM
Running 2:16:33 [3] 15.6 mi (8:45 / mi) +2717ft 7:31 / mi
shoes: Hoka Speed Instinct (Blu)
long run at GM. felt ok the whole time.. never great, never bad. just cruising. My head really wasn't into it though. A lot of people on bikes and that's really what I wanted to be doing.
pretty sure i'm just going to race my bike up until bailey hundo.. go all in for that and just run a few times a week shorter.. because I want to and want to get out for long runs with maggie this summer.
pretty sure i'm just going to race my bike up until bailey hundo.. go all in for that and just run a few times a week shorter.. because I want to and want to get out for long runs with maggie this summer.
Saturday Mar 11, 2017 #
Note
slept:8.5
good sleep but up early.... sienna bulldozed our bed at 530.
10 AM
Cycling-CX 3:28:00 [3] 47.8 mi (13.8 mph) +4669ft
perfect storm of things going wrong in the morning. put the rear tire back on my road bike and it was totally worn through in multiple spots and new tires to put one. so it was going to be a cross bike day. then it started raining.... Maggie and her mom were going to meet at the river so she could walk with Fi while Maggie ran... that was off due to cold and rain. finally got out around 10 and had to be back before 2 to head to a bday part.
ended up being a fun, kinda hard day. i need a bigger cassette on my CX bike for some of the trails i've been riding. under geared so some of the climbs are a full on grind.
a good mix of roads and single track. rode through south valley, willow spingrs and then the red rocks trail. middle portion of red rocks trail is too technical and rocky for CX bike.. almost took one good digger. then did a loop at green mtn.. super fun but need to adjust brakes and get some new brake pads soon.
then TT'd home. solid day.
ended up being a fun, kinda hard day. i need a bigger cassette on my CX bike for some of the trails i've been riding. under geared so some of the climbs are a full on grind.
a good mix of roads and single track. rode through south valley, willow spingrs and then the red rocks trail. middle portion of red rocks trail is too technical and rocky for CX bike.. almost took one good digger. then did a loop at green mtn.. super fun but need to adjust brakes and get some new brake pads soon.
then TT'd home. solid day.
Friday Mar 10, 2017 #
Note
slept:8.25
zombie sleep.
legs are feeling the load for sure. want to get through this cycle of wendler before dialing back the heavy lifting though.
legs are feeling the load for sure. want to get through this cycle of wendler before dialing back the heavy lifting though.
6 AM
Running 32:37 [3] 4.0 mi (8:09 / mi) +236ft 7:43 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow shakeout from the house. i was going to deadlift after but the Fi-monster woke up.
12 PM
Cycling-CX 1:27:00 [3] 21.4 mi (14.8 mph) +2067ft
another fun rip at SV on the CX bike. getting faster and more confident ripping the singletrack on the cx bike.
2 PM
Strength/Core 20:00 [3]
a little bit after ride....
3 x barbell complex + push ups
Wendler Cycle 3, Week 1 - Deadlift
5 x #105
5 x #120
5 x #140
5 x #165
6 x #190
5 x #215
- 10 x kbs #35 & 20 sit ups between rounds
3 x barbell complex + push ups
Wendler Cycle 3, Week 1 - Deadlift
5 x #105
5 x #120
5 x #140
5 x #165
6 x #190
5 x #215
- 10 x kbs #35 & 20 sit ups between rounds
Thursday Mar 9, 2017 #
Note
slept:8.5 weight:148.7lbs
solid sleep. a little congested but not feeling "sick". we'll see.
6 AM
Cycling-Trainer 1:00:00 [3] 16.3 mi (16.3 mph)
ahr:159 max:185
Bear Creek - TrainerRoad
Bear Creek is 3x12-minute Over-Under intervals alternating between 2 minutes at 95% FTP and 2 minutes at 105% FTP with 5-minute recoveries between intervals.
another gnarly one. was definitely suffering by that last one.
avg power: 218
normal power: 248
max power: 301
786 kJ
Bear Creek is 3x12-minute Over-Under intervals alternating between 2 minutes at 95% FTP and 2 minutes at 105% FTP with 5-minute recoveries between intervals.
another gnarly one. was definitely suffering by that last one.
avg power: 218
normal power: 248
max power: 301
786 kJ
Cycling-Trainer 30:00 [3] 9.1 mi (18.2 mph)
ahr:141 max:152
Taku -1 - TrainerRoad
easy spinning after workout.
avg power: 139
normal power: 144
max power: 168
251 kJ
easy spinning after workout.
avg power: 139
normal power: 144
max power: 168
251 kJ
2 PM
Running 1:08:39 [3] 9.0 mi (7:38 / mi) +318ft 7:23 / mi
shoes: Hoka Vanquish v2 (BLK)
busy day on the work front. finally had a window to get out. wanted to hit south valley but didn't have time. mellow jog to the river and back. hadn't really eaten anything substantial since breakfast and could feel that. just logging the miles.
Wednesday Mar 8, 2017 #
Note
slept:8.0
really good sleep. Fi and Maggie still have a colds but are getting better. think i may have navigated around this one.
6 AM
Cycling-Trainer 1:00:00 [3] 16.2 mi (16.2 mph)
ahr:136 max:154
Table Rock - TrainerRoad
Table Rock is 2x15-minute intervals at 85% FTP with 6-minute recoveries between intervals.
felt pretty good this morning and hold 235 watts for 15' has become pretty easy.
avg power: 195
normal power: 212
max power: 268
701 kJ
Table Rock is 2x15-minute intervals at 85% FTP with 6-minute recoveries between intervals.
felt pretty good this morning and hold 235 watts for 15' has become pretty easy.
avg power: 195
normal power: 212
max power: 268
701 kJ
12 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
3 x barbell complex + sumo walk
Wendler Cycle 3, Week 1 - Squat
5 x #75
5 x #95
5 x #125
5 x #135
5 x #145
5 x #160 - tough today
- 10 x kbs #35 & 20 sit ups between sets
3x
10 x front squat #95
10e x single leg kb DL #35
10 x weighted sit ups #25
10 x toes to post
3x
2 x lunge matrix #40
10 x box jump 24"
20e x calf raises
Wendler Cycle 3, Week 1 - Squat
5 x #75
5 x #95
5 x #125
5 x #135
5 x #145
5 x #160 - tough today
- 10 x kbs #35 & 20 sit ups between sets
3x
10 x front squat #95
10e x single leg kb DL #35
10 x weighted sit ups #25
10 x toes to post
3x
2 x lunge matrix #40
10 x box jump 24"
20e x calf raises
4 PM
Running 33:15 [3] 4.1 mi (8:07 / mi) +39ft 8:02 / mi
shoes: Hoka Clayton (Red)
mellow jog on the river path with the family. felt pretty good.
Tuesday Mar 7, 2017 #
Note
slept:7.75
maggie and Fi both have colds... trying to not get it... not sure that's going to work. felt a bit of last night but normal this morning. went to bed early but then Fi woke up...
6 AM
Cycling-Trainer 1:00:00 [3] 16.9 mi (16.9 mph)
ahr:139 max:180
Charybdis - TrainerRoad
Charybdis is 2 sets of 3x3-minute VO2max repeats that begin at 90% FTP and very quickly ramp up to 120% FTP.
tough one today but got it done. felt stronger throughout.
avg power: 189
normal power: 250
max power: 345
679 kJ
Charybdis is 2 sets of 3x3-minute VO2max repeats that begin at 90% FTP and very quickly ramp up to 120% FTP.
tough one today but got it done. felt stronger throughout.
avg power: 189
normal power: 250
max power: 345
679 kJ
Cycling-Trainer 30:00 [3] 8.7 mi (17.4 mph)
ahr:145 max:156
Volunteer - TrainerRoad
Volunteer is 30 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
just more aerobic spinning after workout.
avg power: 177
normal power: 181
max power: 207
319 kJ
Volunteer is 30 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.
just more aerobic spinning after workout.
avg power: 177
normal power: 181
max power: 207
319 kJ
12 PM
Running 1:17:53 [3] 10.8 mi (7:13 / mi) +377ft 6:59 / mi
shoes: Hoka Vanquish v2 (BLK)
solid lunch run... kind of surprised how I've felt on these runs after the hard morning trainer sessions.
5 x 3' with 2' recoveries. shooting for 6:15 pace. (6:14, 6:08, 6:13, 6:07, 6:10). progress for sure. felt totally in control.
5 x 3' with 2' recoveries. shooting for 6:15 pace. (6:14, 6:08, 6:13, 6:07, 6:10). progress for sure. felt totally in control.
Monday Mar 6, 2017 #
Note
slept:9.0
crashed last night. big day. 1+ hike at SV after run. good ending to the week.
kinda sore from yesterday's run. a lot of climbing and descending.
kinda sore from yesterday's run. a lot of climbing and descending.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
myrtl
3 x barbell complex + push ups
Wendler Cycle 3, Week 1 - OH Press
5 x #45
5 x #55
5 x #65
5 x #75
5 x #85
6 x #95
- 20 x sit ups between sets
3x
5e x kb floor press #35
10 x toes to post
10 x bentover barbell row #85
15 x shrugs #70
3x
10 x push ups
10 x curl to press #40
10 x overhead tri ext #26
1' plank
10 x face down back ext
3 x barbell complex + push ups
Wendler Cycle 3, Week 1 - OH Press
5 x #45
5 x #55
5 x #65
5 x #75
5 x #85
6 x #95
- 20 x sit ups between sets
3x
5e x kb floor press #35
10 x toes to post
10 x bentover barbell row #85
15 x shrugs #70
3x
10 x push ups
10 x curl to press #40
10 x overhead tri ext #26
1' plank
10 x face down back ext
12 PM
Cycling-Trainer 1:30:00 [3] 25.0 mi (16.7 mph)
ahr:133 max:147
Fletcher - TrainerRoad
Fletcher consists of nearly 90 minutes of aerobic Endurance spent between 60-75% FTP.
just mellow spinning.
avg power: 176
normal power: 179
max power: 217
948 kJ
Fletcher consists of nearly 90 minutes of aerobic Endurance spent between 60-75% FTP.
just mellow spinning.
avg power: 176
normal power: 179
max power: 217
948 kJ