Training Log Archive: Grandpa JamesonIn the 7 days ending Jan 28, 2018:
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Sunday Jan 28, 2018 #
Note
slept:8.5
wanted to sleep more but need to get up before Fi... and did with 5' to spare.
8 AM
Running 34:29 [3] 4.42 mi (7:48 / mi) +248ft 7:24 / mi
shoes: Nike Air Pegasus+ 34 - Navy
easy jog with the pups.
1 PM
Cycling-Mixed Terrain 1:54:52 [3] 32.0 mi (16.7 mph) +1247ft
ahr:138 max:162
back on the dirt... so stoked. just cruising. nothing hard. waterton out and back.
Saturday Jan 27, 2018 #
Note
slept:8.0
up early to sign up for gravel worlds and take my brother to the airport.
bagged trainer session to go have beers in golden. back on track today.
bagged trainer session to go have beers in golden. back on track today.
11 AM
Cycling-Road 4:02:00 [3] 66.76 mi (16.6 mph) +5724ft
ahr:156 max:183
long ride and staying low... and trying to stay warm. underdressed a bit like an idiot. just bad legs today. the two heavy lifting sessions for sure took their toll. not terrible but had one gear and no snap. just got it done.
ap: 176
np: 212
mp: 686
2554 kJ
ap: 176
np: 212
mp: 686
2554 kJ
Friday Jan 26, 2018 #
Note
slept:8.75
killer, mellow bday. pizza and beers and my family... including my brother and nephew. so rad.
7 AM
Running 1:00:46 [3] 7.75 mi (7:50 / mi) +457ft 7:26 / mi
shoes: Nike WH4 (Fluoro)
dog drop off and long hood lap. feeling good. still a bit of ice out there.
Thursday Jan 25, 2018 #
Note
slept:9.0
Awesome sleep.... my brother surprised my yesterday, coming from VA, to celebrate my 40th bday.. today. so rad. orchestrated my maggie and my sister in law. good times!
9 AM
Strength/Core 1:00:00 [3]
weight:148lbs
gave monday's "peak" session another shot since my brother was here to spot. hit lifetime personal bests at age 40. stoked. also mega stoked to lift with my brother.
warm up:
5x
10 x air squats
10 x push ups
20 x step ups
squat:
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #175
1 x #185
1 x #190 - PB - pretty sure i could get 200 fresh.
- 20 x sit ups between sets
deadlift
10 x #135
5 x #155
5 x #175
3 x #195
2 x #205
1 x #225
1 x #235
1 x #250 - PB - probably could get 260 or 270
- 20 x sit ups between sets
3x
10 x kbs #35
20 x step ups
10 x trx rows
10 x push ups
1' plank
warm up:
5x
10 x air squats
10 x push ups
20 x step ups
squat:
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #175
1 x #185
1 x #190 - PB - pretty sure i could get 200 fresh.
- 20 x sit ups between sets
deadlift
10 x #135
5 x #155
5 x #175
3 x #195
2 x #205
1 x #225
1 x #235
1 x #250 - PB - probably could get 260 or 270
- 20 x sit ups between sets
3x
10 x kbs #35
20 x step ups
10 x trx rows
10 x push ups
1' plank
12 PM
Cycling-Road 2:22:52 [3] 20.7 mi (8.7 mph) +486ft
mellow spin on the bike path with maggie. her first ride outside on the new whip. she's gonna rip on it!
Wednesday Jan 24, 2018 #
Note
good sleep. super tired waking up.
9 AM
Cycling-Trainer 2:00:00 [3] 43.26 mi (21.6 mph) +709ft
ahr:152 max:169
8x8' strength intervals (55-65) rpm @ 240 watts. not that taxing but a grind for sure. these workouts definitely work for me.
ap: 196
np: 201
mp: 680
1408 kJ
ap: 196
np: 201
mp: 680
1408 kJ
Tuesday Jan 23, 2018 #
Note
slept:9.0
great sleep. hard getting up.
8 AM
Cycling-Trainer 1:30:00 [3] 33.7 mi (22.5 mph) +479ft
ahr:153 max:173
zwift trainer session. 4 x 8' @ 32' Power (265 watts). Another good one. #3 was kind of tough but #4 flew by. looking forward to the next block of trainer and some shorter, harder intervals.
ap: 205
np: 221
mp: 399
1111 kJ
ap: 205
np: 221
mp: 399
1111 kJ
Monday Jan 22, 2018 #
Note
slept:8.75
good sleep after a pretty lazy sunday. just hung out and watched the playoffs. great first game, terrible second one. was hoping for a patriots vs. vikings superbowl....
another full blast week on tap.
another full blast week on tap.
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 push ups - sumo walk
peak week....
squat
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #170 - can't believe how easy this was... going for more thurs
20 x #95
- 20 x sit ups between sets
deadlift
10 x #95
5 x #150
5 x #175
3 x #185
2 x #195
1 x #215 - again... super easy. stoked... going for more thurs
20 x #135
- 20 x sit ups between sets
3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
peak week....
squat
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #170 - can't believe how easy this was... going for more thurs
20 x #95
- 20 x sit ups between sets
deadlift
10 x #95
5 x #150
5 x #175
3 x #185
2 x #195
1 x #215 - again... super easy. stoked... going for more thurs
20 x #135
- 20 x sit ups between sets
3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
12 PM
Running 1:02:11 [3] 7.45 mi (8:21 / mi) +309ft 8:02 / mi
mellow jog with the pups. slow going to the snow and slush. they were loving it! i'm feeling really good today.