Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 3, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 3, 2019 #
Note
slept:10.0
mega sleep... the big ride friday caught up with yesterday afternoon... after a movie and sushi with Fi I was smashed. we starting watching another movie in bed and we both passed out!
12 PM
Cycling-Trainer 1:35:53 [3] 37.0 mi (23.2 mph) +804ft
zwift workout - 2x10' OU (90/102) + 2x5x'1(110)
all i had time for. Fi having lunch with Maggie's mom.
ap: 210.
np: 238
mp: 338
1266 kJ
all i had time for. Fi having lunch with Maggie's mom.
ap: 210.
np: 238
mp: 338
1266 kJ
Saturday Mar 2, 2019 #
Note
slept:8.5
good sleep but a bit restless... typical after a big day.
pretty mellow day on tap with Fi. Will jump on the trainer and maybe lift today.... maybe.
pretty mellow day on tap with Fi. Will jump on the trainer and maybe lift today.... maybe.
8 AM
Cycling-Trainer 1:00:00 [3] 21.44 mi (21.4 mph) +466ft
super mellow spin on zwift. just getting a little sweat going. legs actually weren't terrible. watched the first classic of the year. got me stoked for racing. now i just need my bikes.
12 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
while fi napped (read books & played with her "babies")
2 x myrtl/hip mobility - barbell complex - 10 x kbs #35 - sumo walk
DL warm up: 5 x #95, #135, #155
- keeping it a bit lighter this block....
5x
5 x DL #185
10 x balance board push ups
20 sit ups
3x
20 x front squat #65
20 x step ups
20 x weighter sit ups #25
20 x toes to post
20 x face down back ext
20 x knee plate halfmoon #25
2 x myrtl/hip mobility - barbell complex - 10 x kbs #35 - sumo walk
DL warm up: 5 x #95, #135, #155
- keeping it a bit lighter this block....
5x
5 x DL #185
10 x balance board push ups
20 sit ups
3x
20 x front squat #65
20 x step ups
20 x weighter sit ups #25
20 x toes to post
20 x face down back ext
20 x knee plate halfmoon #25
Friday Mar 1, 2019 #
Note
slept:8.5
maggie left early for the airport. dropping fi at school this morning and then knocking out a long ride.
9 AM
Cycling-Mixed Terrain 6:01:15 [3] 104.7 mi (17.4 mph) +6362ft
with maggie out of town and fi at school all day I decided to knock out a long before the next round of snow.
down to waterton and roxborough and then up to golden and back. front started moving through a little over half way but nothing too bad and i was dressed appropriately.
good legs most of the day.
ap: 209
np: 232
mp: 468
4475 kJ
down to waterton and roxborough and then up to golden and back. front started moving through a little over half way but nothing too bad and i was dressed appropriately.
good legs most of the day.
ap: 209
np: 232
mp: 468
4475 kJ
Thursday Feb 28, 2019 #
Note
slept:8.0
some broken sleep. fi woke up in the middle of the night and threw up... for the first time in her life! she seems fine this morning though...
7 AM
Running 1:01:58 [3] 8.1 mi (7:39 / mi) +456ft 7:16 / mi
shoes: Hoka Napali (BLK)
dog drop off and hood lap. feeling good. quicker. that run with maggie broke off the rust.
12 PM
Cycling-Road 1:59:14 [3] 34.93 mi (17.6 mph) +2290ft
another solid lunch rip. standard, hilly hood loop. surprises at how good my legs were. 20+ degrees warmer than yesterday!
ap: 212
np: 239
mp: 664
1493 kJ
ap: 212
np: 239
mp: 664
1493 kJ
Wednesday Feb 27, 2019 #
Note
slept:8.5
good sleep. doing a good job of stacking up training stress before maggie heads out of town. another solid dose on tap for today.
8 AM
Running 48:13 [3] 6.02 mi (8:01 / mi) +335ft 7:37 / mi
shoes: Hoka Napali (BLK)
got a couple of solid hours of work done before heading out. colder today.... but decent legs and dogs were ripping.
11 AM
Cycling-Mixed Terrain 2:02:33 [3] 35.62 mi (17.4 mph) +2096ft
cold one... but got on the dirt so not complaining. out and back to roxborough. gonna do this morning often. good legs. stayed on the gas to stay warm.
ap: 219
np: 241
mp: 540
1582 kJ
ap: 219
np: 241
mp: 540
1582 kJ
Tuesday Feb 26, 2019 #
Note
slept:8.5
up before alarm again. sleeping well and waking up rested.
8 AM
Cycling-Trainer 1:30:00 [3] 35.01 mi (23.3 mph) +758ft
Zwift workout....
solid session after a shit show of a morning on the work front. putting out fires.
just a 90' session and doubling up at lunch.
6x5' @ 100 + 1 x 10' @ 85
ap: 223
np: 251
mp: 316
1243 kJ
solid session after a shit show of a morning on the work front. putting out fires.
just a 90' session and doubling up at lunch.
6x5' @ 100 + 1 x 10' @ 85
ap: 223
np: 251
mp: 316
1243 kJ
12 PM
Cycling-Road 1:57:21 [3] 33.94 mi (17.4 mph) +2205ft
neighborhood rip at lunch.. legs kinda shitty and sore from lifting yesterday. i need to stop trying to lift the day before hard days on the bike. battled through it.
ap: 211
np: 239
mp: 542
1454 kJ
ap: 211
np: 239
mp: 542
1454 kJ
Monday Feb 25, 2019 #
Note
slept:9.0
great sleep. up w/o alarm wide awake.
7 AM
Running 35:42 [3] 4.31 mi (8:17 / mi) +213ft 7:55 / mi
shoes: Hoka Napali (BLK)
dog jog / strength warm up. felt good.
8 AM
Strength/Core 50:00 [3]
2 x myrtl/hip mobility - leg blaster - 10 x t-push ups - sumo walk
squat warm up: 5 x #95, #115, #135
5x
5 x squat #150
10 x kbs #35
20 x sit ups
3x
10e x front rack lunge #75
10 x box jump
10e l lateral box hop over
10e x kneeling slasher to halo #35
10 x russian twists #35
20 x plank with kb passthrough #35
squat warm up: 5 x #95, #115, #135
5x
5 x squat #150
10 x kbs #35
20 x sit ups
3x
10e x front rack lunge #75
10 x box jump
10e l lateral box hop over
10e x kneeling slasher to halo #35
10 x russian twists #35
20 x plank with kb passthrough #35
3 PM
Cycling-Road 1:29:34 [3] 26.55 mi (17.8 mph) +1404ft
rare afternoon ride.... super nice out and good legs.