Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 31, 2017:
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Sunday Dec 31, 2017 #
Note
slept:10.0
great sleep.... could have slept sleeping but maggie was heading to gym and fi was getting up.
8 AM
Running 34:52 [3] 4.3 mi (8:07 / mi) +235ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy
mellow morning dog jog.
12 PM
Cycling-Trainer 1:17:00 [3] 26.4 mi (20.6 mph) +548ft
ahr:137 max:175
TRAINER SERIES v3: 6B
cadence and ILT work.
30' "climb" @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes.
did my second trainer session today since i switched up days to ride long on friday. stoked i did with the cold weather that blew in. kinda bad legs today.
ap: 170
np: 211
mp: 362
784 kJ
cadence and ILT work.
30' "climb" @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes.
did my second trainer session today since i switched up days to ride long on friday. stoked i did with the cold weather that blew in. kinda bad legs today.
ap: 170
np: 211
mp: 362
784 kJ
Saturday Dec 30, 2017 #
Note
slept:8.75
more dirt on the bike today. 50s today, 20s tomorrow.
11 AM
Cycling-Road 2:00:11 [3] 28.0 mi (14.0 mph) +1837ft
ahr:141 max:161
colder than it was supposed to be today. decided last minute to just charge outside since it's gonna get damn cold the next few days. upper 20s and sunny when i rolled out, low 30s most of the ride but the sun was blazing so totally bearable.
tired legs from yesterday and the week. took it super easy on the local trails. just a bit of mud left. recovery week next week.. perfect timing.
tired legs from yesterday and the week. took it super easy on the local trails. just a bit of mud left. recovery week next week.. perfect timing.
Friday Dec 29, 2017 #
Note
slept:9.0
could have kept sleeping. maggie is working in the office today, fi is hanging out with maggie's, and it's going to be near 60 today... big ride!
7 AM
Running 36:10 [3] 4.6 mi (7:52 / mi) +309ft 7:24 / mi
easy jog. dropped off the dogs and then a hood lap. warm morning. low 40s. really good legs.
9 AM
Cycling-Road 4:05:00 [3] 62.0 mi (15.2 mph) +3471ft
ahr:152 max:179
killer ride. explored the douglas county E/W regional trail south of highlands ranch. so good!! perfect on gravel bike... and much to ride out there. can't wait to put together some epic long ride getting ready for DK (hopefully).
Thursday Dec 28, 2017 #
Note
slept:8.5
only day i have to work this week.
C • wow 1
8 AM
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 - 20 x step ups - 10 x t-push ups - sumo walk
squat
10 x #65
6 x #110
6 x #125
2 x 6 #135 - felt easy - stoked!
- 10e x kneeling slasher to halo between sets
deadlift
10 x #95
6 x #140
6 x #160
2 x 6 #175 - easy!
3x
10e arm x walking lunge with kb overhead #26
10 x kbs #35
10 x balance board push ups
10 x lateral box jump overs 20#
20 x balance board mtn climbers
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
squat
10 x #65
6 x #110
6 x #125
2 x 6 #135 - felt easy - stoked!
- 10e x kneeling slasher to halo between sets
deadlift
10 x #95
6 x #140
6 x #160
2 x 6 #175 - easy!
3x
10e arm x walking lunge with kb overhead #26
10 x kbs #35
10 x balance board push ups
10 x lateral box jump overs 20#
20 x balance board mtn climbers
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
12 PM
Cycling-Road 1:30:00 [3] 23.5 mi (15.7 mph) +846ft
ahr:139 max:165
easy gravel spin.... got windy and then the temp dropped 12 degrees... also super muddy. not the best conditions for an easy spin.
Wednesday Dec 27, 2017 #
Note
slept:9.0
great sleep.
7 AM
Running 36:42 [3] 4.3 mi (8:32 / mi) +229ft 8:08 / mi
shoes: Nike WH4 (Fluoro)
early, cold dog jog. 12 degrees when rolled up. just easy jogging and dogs loved it.
1 PM
Cycling-Trainer 1:30:00 [3] 35.6 mi (23.7 mph) +577ft
ahr:155 max:171
on solo fi duty to day. knocked this out while she napped. she was awake for last 20' but just laying in her bed... and got up the second i was done. stoked t get it done.
3 x 20' @ 245 watts (AeT) - hr drifted a bit on last but solid AeT work. getting stronger for sure.
ap: 218
np: 228
mp: 826
1175 kJ
3 x 20' @ 245 watts (AeT) - hr drifted a bit on last but solid AeT work. getting stronger for sure.
ap: 218
np: 228
mp: 826
1175 kJ
Tuesday Dec 26, 2017 #
Note
slept:9.5
huge sleep after a long day. busy week with Fi out of school. good weather this week and weekend so hoping to get in some riding and running outside.
maggie got me a rad balance board for training. stoked to start incorporating this thing... and to use at stand up desk.
https://www.amazon.com/Revolution-Balance-Board-Tr...
maggie got me a rad balance board for training. stoked to start incorporating this thing... and to use at stand up desk.
https://www.amazon.com/Revolution-Balance-Board-Tr...
10 AM
Cycling-Trainer 1:30:00 [3] 31.4 mi (20.9 mph) +679ft
ahr:143 max:176
TRAINER SERIES v3: 6B
cadence and ILT work. crazy how much I've improved on the high cadence spin ups and big gear ILT work.
30' standing climb @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes. felt solid.
ap: 166
np: 205
mp: 410
900 kJ
cadence and ILT work. crazy how much I've improved on the high cadence spin ups and big gear ILT work.
30' standing climb @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes. felt solid.
ap: 166
np: 205
mp: 410
900 kJ
1 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 30:00 [3]
getting in the stuff i skipped yesterday and incorporating some balance board stuff.
myrtl
2 x mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
5x
10 x balance board air squat - i'm terrible at these.
10 x balance board push ups
10 x kb sdhp #35
10 x kbs #35
10 x box jump 24"
1' plank w/ feet on balance board - so hard.
balance board work.
myrtl
2 x mini leg blaster - 20 x step ups - 10 x push ups - sumo walk
5x
10 x balance board air squat - i'm terrible at these.
10 x balance board push ups
10 x kb sdhp #35
10 x kbs #35
10 x box jump 24"
1' plank w/ feet on balance board - so hard.
balance board work.
Monday Dec 25, 2017 #
Note
slept:8.5
Merry Christmas!
8 AM
Strength/Core 35:00 [3]
quick strength session waiting for my MIL to get to our house. just knocked out the heavy lifts. stoked how light 155 & 195 felt. feeling stronger for sure.
2 x barbell complex - 20 x step ups - 10 x push ups - sumo walk
squat
10 x #65
8 x #110
6 x #130
4 x #144
4 x #155
- 10 x weighted sit ups between sets
deadlift
10 x #90
8 x #140
6 x #160
4 x #185
4 x # 195
- 10 x toes to post between sets
2 x barbell complex - 20 x step ups - 10 x push ups - sumo walk
squat
10 x #65
8 x #110
6 x #130
4 x #144
4 x #155
- 10 x weighted sit ups between sets
deadlift
10 x #90
8 x #140
6 x #160
4 x #185
4 x # 195
- 10 x toes to post between sets
12 PM
Running 40:52 [3] 8.85 mi (4:37 / mi) +248ft 4:30 / mi
shoes: Nike WH4 (Fluoro)
jog with the pups after presents were opened, toys were built, and fi was napping. just a quick shake out. feeling good.