In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Cycling-Road||4|| 12:07:50|| 213.4||(17.6/h)|| 343.43||(28.3/h)|| 17172|
| ||Cycling-trainer/stationary||2|| 2:30:00|| 48.1||(19.2/h)|| 77.41||(31.0/h)|
| ||Running||3|| 2:05:14|| 15.4||(8:08)|| 24.78||(5:03)|| 590|
| ||Cycling-MTB||1|| 1:32:10|| 21.6||(14.1/h)|| 34.76||(22.6/h)|| 2388|
| ||Strength/Core||1|| 30:00|
| ||Total||10|| 18:45:14|| 298.5|| 480.39|| 20150|
|averages - sleep:8.5 weight:145lbs|
they are calling for a significant amount of snow on Friday and Saturday morning. odds or racing saturday are slim... but hopefully the forecast will change.
Cycling-Road 1:28:00  25.5 mi (17.4 mph) +692ft
super mellow spin on the platte river bike path. legs actually felt pretty good but it felt awesome to go easy.
average power: 137
normal power: 150
max power: 530
good sleep. pizza and beers at Angelo's after ride yesterday. so good!
Cycling-Road 5:28:25  97.5 mi (17.8 mph) +9364ft
super solid day on the bike and felt better than the day before. fueled.
rode to high grade and then to evergreen on he 73. over to look via kerr gulch (my new favorite). dropped down into golden, up lookout, then back down kerr gulch. Climbed parmalee gulch to the 285. Then back to Deer Creek to home. killer loop. could have tacked on to get to a 100 miles but i was just stoked to be done.
one of the strongest long rides (based on power numbers and how I felt) in a very long time. maybe it was the pop tarts and redbull?
average power: 201
normal power 229
max power: 554
good sleep. cold and rainy this morning. switching long ride to tomorrow. forecast for next weekend's race is not looking too good. rain/snow in the morning then switching to rain. high of 47. we'll see how that pans out.
Cycling-Road 3:45:00  64.5 mi (17.2 mph) +6010ft
ok medium long ride. took a bit to get into it. stayed low to stay warm. cool and windy the whole time but still got in some solid miles.
average power: 189
normal power: 219
max power: 794
more great sleep and more crazy dreams.
Running 56:44  7.0 mi (8:06 / mi) +374ft 7:43 / mi
shoes: Hoka Vanquish v2 (BLK)
mellow morning shakeout + ruby drop off. felt good.
Cycling-Road 1:26:25  25.9 mi (18.0 mph) +1106ft
somewhat easy spin through chatfiled state park. wind howling out of the north... and then got a few minutes of hard rain.
average power: 181
normal power: 2014
max power: 398
crazy ass dreams.
holding steady at 145.
Cycling-trainer/stationary 1:30:00  28.5 mi (19.0 mph)
McAdie - TrainerRoad
McAdie +1 is 4x12-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP.
6-minute recoveries fall between intervals.
holy shit this one was hard today. after every 12' interval i thought there was no way i could do the next... but stoked to power through. it's not supposed to be easy!!
average power: 210
normal power: 241
max power: 387
Running 35:00  4.2 mi (8:20 / mi) +176ft 8:01 / mi
shoes: Hoka Vanquish v2 (BLK)
easy jogging with the pups. 3.5 with Ruby and .75 with Sienna.
Strength/Core 30:00 
right after run.
mini leg blaster
10 x push ups
squat warm up: 5 x #95, 5 x #115
5 x squat #135
5 x box jump 24"
10 x kbs #35
20 x sit ups
5 x OH press #65
5e x kb floor press #35
10 x shrugs #70
10 x barbell bent over row #65
10 x clean #65
10e x db curls #20
10 x overhead tri ext #26
10 x russian twist #26
5x x kneeling slasher to halo
Cycling-trainer/stationary 1:00:00  19.6 mi (19.6 mph)
Bald Knob - TrainerRoad
Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.
Just an easy hour on the bike to start the day.
average power: 184
normal power: 186
max power: 258
Cycling-MTB 1:32:10  21.6 mi (14.1 mph) +2388ft
i'm having so much fun riding my mountain bike right now. been a while since i've been this consistent getting on the dirt every week.. and usually 2x a week right now.
just cruising around at south valley and PR'ing all the descents.
Running 33:30  4.2 mi (7:59 / mi) +40ft 7:54 / mi
shoes: Hoka Clayton (Red)
standard wednesday family jog down at the river. much wind.
|Training miles by activity|
all weeks |