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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 15, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	5	14:33:12	255.05	(17.5/h)	410.46	(28.2/h)	19151
	Cycling-Mixed Terrain	2	3:38:51	60.49	(16.6/h)	97.35	(26.7/h)	1489
	Running	5	3:00:36	21.91	(8:15)	35.26	(5:07)	1346
	Strength/Core	2	45:45
	Paddleboard	1	45:00	3.0	(15:00)	4.83	(9:19)
	Total	15	22:43:24	340.45		547.9		21985
averages - sleep:8.3

5:05

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Sunday Jul 15, 2018 #

Note
slept:7.0

for some reason couldn't fall asleep.. up early to ride.

6 AM

Cycling-Mixed Terrain 2:13:47 [3] 35.75 mi (16.0 mph) +856ft

mellow morning shred. warm morning... 70 rolling out before 6. pretty good legs today but just cruising. stoked chatfield is back open and i can start adding some fun river singletrack to my spins.

Saturday Jul 14, 2018 #

Note
slept:8.5

great sleep. no piriformis issues. stoked.

8 AM

Cycling-Road 5:05:07 [3] 82.2 mi (16.2 mph) +7297ft

another, long hilly one with maggie. kept it mellow today but has plenty of climbing including some new roads and dirt. maggie charged. stoked.

Friday Jul 13, 2018 #

Note
slept:9.0

good sleep.

piriformis way better. did a bunch of stretching and rolling on it yesterday and it helped a lot. just gotta stay on top of it. going to make an appt to get some ART done as well.

7 AM

Running 38:41 [3] 4.7 mi (8:14 / mi) +314ft 7:44 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and easy jogging.

11 AM

Cycling-Road 4:15:23 [3] 78.31 mi (18.4 mph) +5127ft

took off from work at lunch and got out for a long one with maggie. tried to keep it as flat as possible. this is pretty much as "flat" as we can ride from home and not just ride bike paths in the city. pretty good legs today.

ap: 187
np: 218
mp: 482
2817 kJ

Thursday Jul 12, 2018 #

Note
slept:8.5

ok sleep. been dealing with some piriformis syndrome (pressing on sciatic nerve) for last 6 months... maybe once a month. can barely put any weight on left leg after getting out of bed when it comes on... after walking around for 20 minutes it's totally gone. has come on after big gear workouts and doing a lot of work in garage. only lasts a day and then totally gone... but the pain is unreal.... and it's nuts how it totally goes away after an hour of being up... had it last 3 nights. going to see chiro.

C • piriformis syndrome 2

7 AM

Running 34:31 [3] 4.1 mi (8:25 / mi) +235ft 7:59 / mi

dog jog and strength warm up

8 AM

Strength/Core 45 [3]

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

deadlift
6 x #135
6 x #155
6 x #180
3 x #205
2 x #215
- 20 x sit ups between sets

3x
10 x hang power clean #85
10 x box jumps

3x
10 x front squat #85
10 x kneeling curl to press #20
10e x kneeling slasher to halo #26
10 x russian twist
10e x plank with kb passthrough #26
10 x push ups

12 PM

Cycling-Road 1:52:05 [3] 33.87 mi (18.1 mph) +2842ft

another solid workout with maggie. fitness is definitely coming back and power numbers are all time.

Criss Cross intervals
3 x 10' (4' @95%/304, 1' @ 120%/384)
1: 308,378,305,386
2: 310,378,304,388
3:309,383,304,390

ap: 196
np: 252
mp: 496
1314 kJ

Wednesday Jul 11, 2018 #

Note
slept:8.0

good sleep but slept weird on my leg. busy day. work, car to dealership, insulation getting installed.....

7 AM

Running 34:18 [3] 4.28 mi (8:01 / mi) +242ft 7:36 / mi
shoes: Hoka Clifton v4 (BLK)

morning shakeout.

11 AM

Cycling-Road 1:27:22 [3] 26.03 mi (17.9 mph) +817ft

lunch spinner with maggie. mellow.

5 PM

Paddleboard 45:00 [3] 3.0 mi (15:00 / mi)

soaking up the sunshine with fi while maggie swam.

Tuesday Jul 10, 2018 #

Note
slept:8.5

again.. gnarly dreams. another hot one on tap...

7 AM

Running 38:51 [3] 4.73 mi (8:13 / mi) +320ft 7:43 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and hood lap. warm.

1 PM

Cycling-Road 1:53:15 [3] 34.64 mi (18.4 mph) +3068ft

criss cross intervals. love these and it nuts how easy 285-300 watts feels these days. another hot one.

3 x 10' (2 x 4' @tempo/85%, 1' @VO2/115%)
1: 281,362,284,365
2: 286,367,286,365
3: 296,365,285,373

ap: 204
np: 246
mp: 465
1364 kJ

Monday Jul 9, 2018 #

Note
slept:8.25

more gnarly dreams.

7 AM

Running 34:15 [3] 4.1 mi (8:21 / mi) +235ft 7:55 / mi
shoes: Hoka Clifton v4 (BLK)

dog jog and strength warm up. warm morning.

8 AM

Strength/Core 45:00 [3]

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

squat
6 x #95
6 x #115
6 x #135
3 x #150
2 x #160
- 20 sit ups between sets

3x
10 x OH Press #65
10 x box jumps

3x
10e x split stance GM #65
10 x kbs #35
10 x walking lunge #70
10 x balance board push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Mixed Terrain 1:25:04 [3] 24.74 mi (17.4 mph) +633ft

mellow lunch spinner. highline canal loop. feeling good.

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