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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 25, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Trainer	4	7:00:00	147.23	(21.0/h)	236.94	(33.8/h)	6086
	Running	4	2:55:37	20.91	(8:24)	33.65	(5:13)	1187
	Cycling-Road	2	2:53:28	49.47	(17.1/h)	79.61	(27.5/h)	3455
	Cycling-Mixed Terrain	1	2:06:14	32.25	(15.3/h)	51.9	(24.7/h)	1660
	Strength/Core	2	1:40:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	13	16:55:19	250.86		403.72		12927
averages - sleep:9

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Sunday Feb 25, 2018 #

Note
slept:9.0

great sleep after a night out with maggie. beers, bourbon, & sushi.

8 AM

Running 36:00 [3] 4.31 mi (8:21 / mi) +238ft 7:56 / mi
shoes: Hoka Stinson ATR 3 (Blue)

sunday shakeout with the pups. super easy. cold and sunny.

9 AM

Cycling-Mixed Terrain 2:06:14 [3] 32.25 mi (15.3 mph) +1660ft
ahr:141 max:168

mellow spin on the dirt. highline canal to chatfied to deer creek to south valley to atlas coffee to meet maggie. mocha and pumpkin bread. easy spin back home. cold but it felt great. winds started picking up again on the way home... howling now. winds have been nuts lately.

Saturday Feb 24, 2018 #

Note
slept:8.75

good sleep... and no snow overnight. stoked. gonna charge outside.

11 AM

Cycling-Road 57:07 [3] 14.56 mi (15.3 mph) +738ft
ahr:141 max:169

bad idea... rolled out in the wind and cold. the cold was actually find but winds were gnarly. gusts blew me off the road twice in the first 25' so I headed home.... not worth it.

12 PM

Cycling-Trainer 2:00:00 [3] 36.43 mi (18.2 mph) +3196ft
ahr:152 max:170

came home and jumped on the trainer... to every bit of motivation to do so. stoked to get in 2 hours but nothing awesome about it.

Friday Feb 23, 2018 #

Note
slept:9.5

mega sleep... doing that strength session yesterday afternoon kinda smashed. super tired after dinner.

7 AM

Running 1:05:00 [3] 8.0 mi (8:07 / mi) +473ft 7:42 / mi

easy jog to drop off the pups and then the long hood loop. brisk... 12 degrees and sunny. felt good.. super refreshing!

12 PM

Cycling-Road 1:56:21 [3] 34.91 mi (18.0 mph) +2717ft
ahr:144 max:186

last VO2 session of the block!! didn't want to do this on the trainer so charged outside. upper 20s and sunny! warmed up to a balmy 30! stoked with how this went definitely got stronger throughout the last 3 week block.

4 x 2' VO2 (371,369,366.370)
4 x 4' VO2 (330,328,3337,343)

stomping.

ap: 203
np: 259
mp: 670
1414 kJ

Thursday Feb 22, 2018 #

Note
slept:9.75

more cold weather and trainer time on tap.....

7 AM

Cycling-Trainer 1:00:00 [3] 20.51 mi (20.5 mph) +919ft
ahr:145 max:160

mellow spin on zwift to start the day. fasted.

ap: 170
np: 177
mp: 398
616 kJ

3 PM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]

2 x myrtl - mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

Plyos
3 x 5 box jum/depth down 24"
- 10e kneeling slasher to halo #26 between sets

3x
5 x tuck jumps
20 x lunge jumps
- 10 x russian twists #26 between sets

deadlift
10 x #95
10 x #135
10 x #165
8 x #195
4 x #220
- 20 x sit ups between sets

3x
10 x front squat #85
10 x kbs #35
10 x single leg TRX squat
10 x balance board push ups
15 x TRX IYT
10 x step ups with #40 weight vext
20 x kb passthrough plank #26

Wednesday Feb 21, 2018 #

Note
slept:8.25

up earlier than normal to knock out some work. gotta head to the datacenter later today.

8 AM

Cycling-Trainer 2:00:00 [3] 44.51 mi (22.3 mph) +974ft
ahr:148 max:166

3 x 20' strength/big gear intervals @ 240. just a grinder but not too taxing. took it really easy on the recoveries.

ap: 189
np: 207
mp: 396
1360 kJ

Tuesday Feb 20, 2018 #

Note
slept:9.25

solid sleep. solid amount of snow. more VO2 intervals on tap for today and it's looking like a big week on the trainer.

9 AM

Cycling-Trainer 2:00:00 [3] 45.78 mi (22.9 mph) +997ft
ahr:155 max:191

the same session i've been doing. super stoked with the progress. i haven't done consistent VO2 work in years... always kind of avoided it because it doesn't "feel" good.

10' big gear/strength intervals @ 235 watts, 15" surges to 335 last 5'
4 x 2' VO2 (362,344,355.353)
4 x 4' VO2 (304,304,309,305)
2 x 10' big gear/strength intervals @235

ap: 200
np: 240
mp: 569
1441 kJ

3 PM

Running 38:18 [3] 4.34 mi (8:49 / mi) +238ft 8:23 / mi
shoes: Nike WH4 (Fluoro)

jogging with pups. legs were feeling the workout from the morning all day walking around... but felt great jogging and better after. some deep snow off the path... dogs loved it!

Monday Feb 19, 2018 #

Note
slept:8.5

woke up to snow on the ground... whoa! quick turnaround.

good sleep.

8 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

strength warm up

Strength/Core 50:00 [3]

2 x myrtl - barbell complex - 20x step ups - 10 x push up - sumo walk

Plyos
3 x 5 box jum/depth down 24"
20 x toes to post

3x
5 x borad jumps
5 x vertical jumps
10 x weighted sit ups #25

squat
10 x #95
10 x #105
10 x #120
8 x #140
4 x #160
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
10e x walking lunges with kb overheard #26
10 x renegage rows
10e x lateral box hope overs 20"
1' plank

12 PM

Running 36:19 [3] 4.26 mi (8:31 / mi) +238ft 8:06 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups. cold and snowing... good amount of ice out there too. just took it easy.

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