Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
7 AM
Cycling-Trainer 2:01:17 [3] 42.8 mi (21.2 mph) +2812ft
ahr:155 max:188
another zwift ride. london course. this on flew by. stoked on a solid weekend with the weather. may get outside for something later today.
average power: 220
normal power: 236
max power: 680
1600 kJ
average power: 220
normal power: 236
max power: 680
1600 kJ
Saturday Apr 29, 2017 #
Note
slept:8.0
great sleep... and woke up to a lot of snow! trainer day.
9 AM
Cycling-Trainer 3:03:20 [3] 60.0 mi (19.6 mph) +6056ft
ahr:164 max:182
Snow Day Zwift ride. stoked to be able to get through this mentally and physically. Could never have done this before.... smart trainer + zwift + patriots day made the time actually fly by. solid power numbers. Hoping to get outside tomorrow. snow is melting on all the roads and it's going to be 54 and sunny tomorrow.
average power: 225
normal power: 238
max power: 622
2477 kJ
average power: 225
normal power: 238
max power: 622
2477 kJ
Friday Apr 28, 2017 #
Note
slept:7.0
worked until 930 again. stoked this week is coming to a close.
6 AM
Running 33:11 [3] 4.0 mi (8:18 / mi) +194ft 7:56 / mi
shoes: Hoka Clifton v3 (BLK/GRN)
friday morning shakeout jog. running at 5:50 with plenty of light. love this time of year... just needs to get warmer. 28 when i started the run.
12 PM
Cycling-Road 1:39:00 [3] 29.3 mi (17.8 mph) +2178ft
mellow spin through DC, CK, & SV. Not pushing it and just getting out before the snow rolls in. definitely going to be spending some time on the trainer this weekend...
average power: 180
normal power: 194
max power: 468
1076 kJ
average power: 180
normal power: 194
max power: 468
1076 kJ
Thursday Apr 27, 2017 #
Note
slept:8.0 weight:147lbs
up extra early to upgrade some firewalls... now trainer time.
more crazy dreams.
back up over 145... been eating a ton... but feeling great on the bike! huge dinner last night and then maggie made a huge peanut butter & nutella milkshake... which I drank about 90% of! one of the best things I've ever tasted!
more crazy dreams.
back up over 145... been eating a ton... but feeling great on the bike! huge dinner last night and then maggie made a huge peanut butter & nutella milkshake... which I drank about 90% of! one of the best things I've ever tasted!
6 AM
Cycling-Trainer 1:30:00 [3] 25.4 mi (16.9 mph)
ahr:154 max:185
Palisade - TrainerRoad
Palisade is 5x9-minute intervals alternating slightly above or slightly below FTP. Each interval is a combination of 1-minute efforts at 95% FTP followed immediatly by 2-minute efforts at 105% FTP.
another brutal over-under workout... these crush me but getting them done.
average power: 206
normal power: 245
max power: 309
1113 kJ
Palisade is 5x9-minute intervals alternating slightly above or slightly below FTP. Each interval is a combination of 1-minute efforts at 95% FTP followed immediatly by 2-minute efforts at 105% FTP.
another brutal over-under workout... these crush me but getting them done.
average power: 206
normal power: 245
max power: 309
1113 kJ
12 PM
Running 32:12 [3] 4.0 mi (8:03 / mi) +188ft 7:42 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow lunch jog. warm up for strength.
Strength/Core 30:00 [3]
quick strength session. not a lot of motivation for strength workouts lately... need to fix that.
2 x barbell complex + sumo walks + push ups
10 x squat #95
3x
10 x squat #115
10e x single leg kb DL #35
10 x kbs #35
10 x box jumps 24"
10e x calf raises
10 x push ups
10 x weighted sit ups #25
10 x toes to post
1' plank
10 x face down back ext
2 x barbell complex + sumo walks + push ups
10 x squat #95
3x
10 x squat #115
10e x single leg kb DL #35
10 x kbs #35
10 x box jumps 24"
10e x calf raises
10 x push ups
10 x weighted sit ups #25
10 x toes to post
1' plank
10 x face down back ext
Wednesday Apr 26, 2017 #
Note
slept:8.5
up working on a firewall upgraded until about 930 then right to bed. good sleep and up at 630. nice to not wake up to an alarm midweek. more late nights of work this week so heading out for a solid ride midday.
Ridgeline Rampage officially moved to 5/21 due to the weather rolling int this weekend. Bummed I won't be able to race. Maggie is racing the Boulder MTN marathon the same day... she's gotta defend the title!
Ridgeline Rampage officially moved to 5/21 due to the weather rolling int this weekend. Bummed I won't be able to race. Maggie is racing the Boulder MTN marathon the same day... she's gotta defend the title!
11 AM
Cycling-MTB 2:23:00 [3] 31.8 mi (13.3 mph) +3307ft
stoked to get out on the trails before the storm rolls in... just cruising. nothing hard.
4 PM
Running 33:50 [3] 4.1 mi (8:15 / mi) +35ft 8:11 / mi
shoes: Hoka Clayton (Red)
standard wednesday family jog.
Tuesday Apr 25, 2017 #
Note
slept:7.5
good sleep and hard getting up. stayed up later than planned watching scandal.
6 AM
Cycling-Trainer 1:30:00 [3] 24.8 mi (16.5 mph)
ahr:150 max:177
Washington +4 - TrainerRoad
Washington +4 is 4x7-minute intervals at 105% FTP with 5-minute recoveries between intervals, all followed by 30 minutes at 65% FTP.
back at it and this was a good one. it was a big gear workout to simulate climbing which is my strength for sure. stoked with how good i felt after the sunday long ride.
average power: 208
normal power: 235
max power: 312
1123 kJ
Washington +4 is 4x7-minute intervals at 105% FTP with 5-minute recoveries between intervals, all followed by 30 minutes at 65% FTP.
back at it and this was a good one. it was a big gear workout to simulate climbing which is my strength for sure. stoked with how good i felt after the sunday long ride.
average power: 208
normal power: 235
max power: 312
1123 kJ
1 PM
Running 1:04:00 [3] 8.0 mi (8:00 / mi) +256ft 7:46 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow jog down to the river and back and then a quick, .75 mile, hood lap with Sienna. Just getting her used to running on a leash. Still a while before we can really run with her.
Monday Apr 24, 2017 #
Note
slept:8.75
zombie sleep.
they are calling for a significant amount of snow on Friday and Saturday morning. odds or racing saturday are slim... but hopefully the forecast will change.
they are calling for a significant amount of snow on Friday and Saturday morning. odds or racing saturday are slim... but hopefully the forecast will change.
12 PM
Cycling-Road 1:28:00 [3] 25.5 mi (17.4 mph) +692ft
super mellow spin on the platte river bike path. legs actually felt pretty good but it felt awesome to go easy.
average power: 137
normal power: 150
max power: 530
724 kJ
average power: 137
normal power: 150
max power: 530
724 kJ