Training Log Archive: Grandpa JamesonIn the 7 days ending Sep 3, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Sep 3, 2017 #
Note
slept:9.5
great sleep. more trail time today.
10 AM
Cycling-MTB 2:50:00 [3] 23.6 mi (8.3 mph) +3831ft
ahr:147 max:174
staunton with adam. super fun trails and i'll definitely be getting back there for more. a bit crowded on the final descent. felt good but just in cruise mode.
Saturday Sep 2, 2017 #
Note
slept:10.0
big sleep... started feeling sick after dinner so crashed early. feel fine today.
9 AM
Cycling-MTB 2:24:21 [3] 32.5 mi (13.5 mph) +2943ft
ahr:147 max:176
i was about to head out on the road to do the high grade loop but but wasn't feeling it. jumped on my mountain and shredded the local trails. was add deer creek to get in more miles but the place was zoo... c'mon fall!!
definitely the right call. really looking forward to some fall trail time on the mtb.
definitely the right call. really looking forward to some fall trail time on the mtb.
4 PM
Running 33:41 [3] 4.0 mi (8:25 / mi) +231ft 7:59 / mi
shoes: Nike Air Pegasus+ 30 - Cali
mellow hood lap with the fam.
Friday Sep 1, 2017 #
Note
slept:8.5
awesome sleep. stoked it's friday and for a 3 day weekend.
6 AM
Running 37:08 [3] 4.6 mi (8:04 / mi) +339ft 7:33 / mi
shoes: Nike Air Pegasus+ 30 - Cali
jogged the pups up to doggy daycare and then a hood lap. good jog.
12 PM
Cycling-Road 1:40:00 [3] 29.8 mi (17.9 mph) +2263ft
my streak of bad luck continues... almost near the top of the deer creek climb i broke a spoke on my front wheel... i was feeling good too. limped down the descent and rode home. still an ok ride....
ap: 178
np: 224
mp: 514
1078 kJ
ap: 178
np: 224
mp: 514
1078 kJ
Thursday Aug 31, 2017 #
Note
slept:8.0
broken sleep... up around 230 for 30'... not sure why but was wide awake.
i think i've pretty much decided not to race cross... just having a really hard time getting motivated to "train" for it and this fall is going to be nuts with buying a house and moving. i'm way more stoked to ride bikes and for my goals next year. so some unstructured time before diving into base training is probably a good idea.... save time and money and get my new bikes! the fall is for beer and football any way!
i think i've pretty much decided not to race cross... just having a really hard time getting motivated to "train" for it and this fall is going to be nuts with buying a house and moving. i'm way more stoked to ride bikes and for my goals next year. so some unstructured time before diving into base training is probably a good idea.... save time and money and get my new bikes! the fall is for beer and football any way!
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
strength session before Fi woke up.
2 x mini leg blaster + 10 x t-push up, 20 x step ups
front squat warm up: 2x5 #45, 1x5 #55, 1x3 #75, 1x2 #85
3x
5 x front squat #95
10 x kbs #35
10e x kneeling keg lift #35
10 x reverse leg curl
power clean warm up: 5 x #65, 5 x #75
3x
5 x power clean #85
10 x box jump 24"
10 x weighted sit up 325
10 x toes to post
2 x mini leg blaster + 10 x t-push up, 20 x step ups
front squat warm up: 2x5 #45, 1x5 #55, 1x3 #75, 1x2 #85
3x
5 x front squat #95
10 x kbs #35
10e x kneeling keg lift #35
10 x reverse leg curl
power clean warm up: 5 x #65, 5 x #75
3x
5 x power clean #85
10 x box jump 24"
10 x weighted sit up 325
10 x toes to post
12 PM
Running 1:00:00 [3] 7.6 mi (7:54 / mi) +327ft 7:35 / mi
shoes: Hoka Clayton (Red)
all i had time for today after getting new tires on my truck took longer than expected. felt good. just cruising.
Wednesday Aug 30, 2017 #
Note
slept:8.0
up til 1030 working but crashed hard right after. body is feeling and getting back on track.
12 PM
Cycling-MTB 1:58:20 [3] 28.0 mi (14.2 mph) +2353ft
ahr:149 max:177
lunch rip on the local trails. expanding the loop. hildebrand-SV-KC-SV-hildebrand. good legs and pr'ing the descents.
Tuesday Aug 29, 2017 #
Note
slept:8.0
good sleep. up early to hit the trainer before fi gets up. root canal today... sweet.
6 AM
Cycling-Trainer 1:00:00 [3] 18.1 mi (18.1 mph)
ahr:151 max:175
Ebbetts - TrainerRoad
Ebbetts is 4x8-minute intervals between 88-94% FTP with 5-second high-power tags between 150-180% FTP.
4-minute recoveries separate the intervals.
stoked to finally get through a trainer workout. started the sweet spot base low volume II just to rebuild a bit of what i've lost over the racing season. nothing is super hard but get my back on the trainer plan.
ap: 193
np: 223
mp: 492
694 kJ
Ebbetts is 4x8-minute intervals between 88-94% FTP with 5-second high-power tags between 150-180% FTP.
4-minute recoveries separate the intervals.
stoked to finally get through a trainer workout. started the sweet spot base low volume II just to rebuild a bit of what i've lost over the racing season. nothing is super hard but get my back on the trainer plan.
ap: 193
np: 223
mp: 492
694 kJ
12 PM
Running 1:03:00 [3] 8.2 mi (7:41 / mi) +341ft 7:24 / mi
shoes: Hoka Clayton (Red)
lunch run after getting home from getting a root canal and crown... good times! best i've felt running in a while. shocking since it was super hot and i was kind of tired. rolling with it.
Monday Aug 28, 2017 #
Note
slept:8.0
ok, broken sleep. fi up a couple of times and then sleeping in our bed. maggie leaves this morning for a work trip, back thurs arvo. going to be a busy week for sure.
going to get back on the training grind. it's been a good, restful couple of weeks. going to try and sell my road bike and get one of these:
http://www.cannondale.com/en/USA/Bike/ProductDetai...
going to get back on the training grind. it's been a good, restful couple of weeks. going to try and sell my road bike and get one of these:
http://www.cannondale.com/en/USA/Bike/ProductDetai...
6 AM
Running 32:00 [3] 4.0 mi (8:00 / mi) +231ft 7:35 / mi
shoes: Hoka Clayton (Red)
mellow morning shakeout. going to try to get back on the early, fasted training program. back to everything this motivated by what i want to do next year.
10 AM
Strength/Core 30:00 [3]
new strength plan from my friend josh. keeping it super simple.
2 x barbell complex + 10 x push ups + sumo walk
squat warm up: 2 x 5 #45, 1 x 5 #55, 1 x 3 #75, 1 x 2 #100
3x
5 x squat #130
5 x box jumps
5 x kbs #35
20 x sit ups
DL warm up: 2 x 5 #95, 1 x 3 #115, 1 x 2 #140
3x
5 x DL #165
10 x russian twist #26
10 x toes to post
10 x face down back ext
2 x barbell complex + 10 x push ups + sumo walk
squat warm up: 2 x 5 #45, 1 x 5 #55, 1 x 3 #75, 1 x 2 #100
3x
5 x squat #130
5 x box jumps
5 x kbs #35
20 x sit ups
DL warm up: 2 x 5 #95, 1 x 3 #115, 1 x 2 #140
3x
5 x DL #165
10 x russian twist #26
10 x toes to post
10 x face down back ext
12 PM
Cycling-Road 1:28:42 [3] 28.6 mi (19.3 mph) +1933ft
standard dc/sv/kc lunch loop. good legs and faster than normal. definitely motivated to do work this fall as prep for next year.
ap: 198
np: 233
mp: 703:
1052 kJ
ap: 198
np: 233
mp: 703:
1052 kJ