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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 4, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	6:09:37	108.81	(17.7/h)	175.11	(28.4/h)	8378
	Running	5	3:43:06	28.6	(7:48)	46.03	(4:51)	1510
	Cycling-Mixed Terrain	2	2:48:34	48.32	(17.2/h)	77.76	(27.7/h)	1561
	Strength/Core	2	1:30:00
	Cycling-Trainer	1	1:00:00	21.56	(21.6/h)	34.7	(34.7/h)	873
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	14	15:31:17	208.29		335.21		12862
averages - sleep:9

2:52

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Sunday Nov 4, 2018 #

Note
slept:9.5

great sleep. stoked for the bolts game today. big one.

8 AM

Running 33:32 [3] 4.27 mi (7:51 / mi) +216ft 7:30 / mi
shoes: Hoka Bondi 4 - Slater

sunday jog with the pups.

11 AM

Cycling-Road 2:18:50 [3] 41.33 mi (17.9 mph) +3092ft

quick rip before the bolts game. this is my hammer loop and just good get out and ride this kinda hard. never flat. constant rollers.

Saturday Nov 3, 2018 #

Note
slept:9.5

a weekend with no plans. stoked.

12 PM

Cycling-Mixed Terrain 1:20:00 [3] 23.0 mi (17.3 mph) +856ft

poor timing.... i was going to roll out early in the morning but it was raining so i went to coffee with maggie and fi and waited it out. it was beautiful when i rolled out and headed towards waterton. a gnarly stormed rolled in quickly.... and crushed my. rain then hail then more cold rain. soaked me. body wasn't too bad but gloves were soaked and my hands froze. retreated for home.

Friday Nov 2, 2018 #

Note
slept:8.5

stoked it's friday... has seemed like a long week.

7 AM

Running 1:02:00 [3] 8.01 mi (7:44 / mi) +462ft 7:20 / mi
shoes: Hoka Vanquish v3 (NVY)

Friday hood lap and dog drop off. felt ok.

12 PM

Cycling-Mixed Terrain 1:28:34 [3] 25.32 mi (17.2 mph) +705ft

high line canal spinner. just easy miles.

Thursday Nov 1, 2018 #

Note
slept:9.0

great sleep and feeling much better today. soreness in legs has faded.

7 AM

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

warm up

8 AM

Strength/Core 40:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

dead lift warm up 5 x #135, #155, #185

5 x 5 deadlift #205
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x push ups
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x hang squat clean #65
10 x push press #65
10e x kneeling slasher to halo #26

12 PM

Cycling-Road 1:51:14 [3] 32.63 mi (17.6 mph) +2448ft
ahr:155 max:177

solid session. cool and windy out there. zone 3/Tempo intervals aren't that challenging but almost all day climbing pace.

3 x 10' Tempo / Z3 / 270ish: 277, 277, 278

ap: 210
np: 244
mp: 507
1378 kJ

Wednesday Oct 31, 2018 #

Note
slept:8.5

good sleep. unreal how hard i have been sleeping. just a dusting of snow.

8 AM

Cycling-Trainer 1:00:00 [3] 21.56 mi (21.6 mph) +873ft

easy spinning on zwift wtih a some short hard efforts at the end. leg trashed from lifting yesterday and i was starving the whole time.

12 PM

Running 31:49 [3] 4.06 mi (7:50 / mi) +212ft 7:28 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups. tired and hungry.. .and sore legs. keeping it mellow.

Tuesday Oct 30, 2018 #

Note
slept:9.0

solid sleep. so dark out. could easily sleep past 7 w/o alarm these days. hibernation mode.

7 AM

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

warm up

Strength/Core 50:00 [3]

no more running before strength sessions.....

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #95, #115, #135

5 x 5 squat #150
- 20 x sit ups between sets

3x
10 x squat #95
10 x kbs #35
10 x box jump
10 x russian twist #26

3x
10 x power clean #65
10 x front rack lunges #65
10 x barbell bent over row #65
10 x push ups
20 x toes to post

3x
1' plank
1' calf raises

12 PM

Running 1:03:45 [3] 8.22 mi (7:45 / mi) +408ft 7:24 / mi
shoes: Hoka Vanquish v3 (NVY)

was planning on riding easy today but it was cold and starting to rain/snow. 4+ with the pups then the rest solo. good running temps.

Monday Oct 29, 2018 #

Note
slept:9.0

solid down week in the bag. starting my official base training plan this week. 18 weeks.

7 AM

Running 32:00 [3] 4.04 mi (7:55 / mi) +212ft 7:33 / mi
shoes: Hoka Vanquish v3 (NVY)

hood lap with the pups. called an audible on the day. i was going to run for an hour and lift... but going to be near 80 today and 40s rain/snow tomorrow. So knocking intervals on the bike later.

12 PM

Cycling-Road 1:59:33 [3] 34.85 mi (17.5 mph) +2838ft

stoked to knock these out today.

3 x 10' sweet spot (92%/285): 290,294,291

a little hot but being conservative with ftp right now. using 310. going to increase 5 watts every 4 week block. Should be put me right where I want to be by the end of this 18 week base block... right around 330.

ap: 203
np: 243
mp: 481
1439 kJ

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