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Training Log: Grandpa Jameson

In the last 7 days:

activity # timemileskm+ft
  Running4 3:37:03 25.2(8:37) 40.56(5:21) 2922
  Cycling-Road2 3:03:03 57.2(18.7/h) 92.05(30.2/h) 3349
  Cycling-MTB1 2:42:29 22.6(8.3/h) 36.37(13.4/h) 3599
  Cycling-CX1 1:33:12 25.4(16.4/h) 40.88(26.3/h) 685
  Strength/Core2 1:10:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total10 12:15:47 130.9 210.66 10825
averages - sleep:8.5
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SuMoTuWeThFrSa

Friday Sep 22 #

Note
slept:8.0

good sleep. already a bit sore from lifting. so stoked for a 3 day weekend.
9 AM

Cycling-MTB 2:42:29 [3] 22.6 mi (8.3 mph) +3599ft
ahr:156 max:176

super fun ride with PG, James, and Todd. Kenosha pass to Geogria pass on the CT and then down the jefferson trail.

has some tire/valve stem issues in the morning so had to roll with a tube... so took the descents pretty mellow. pretty damn tech in places.

Thursday Sep 21 #

Note
slept:9.0

good sleep. stoked for a day off tomorrow!
7 AM

Running 1:07:11 [3] 8.0 mi (8:24 / mi) +965ft 7:32 / mi

morning jog at south valley. feeling good and just taking it easy.
2 PM

Strength/Core 30:00 [3]

quick one after dentist, coffee with maggie, and before a meeting.

2 x mini leg blaster + 10 x t-push up +20 x step ups

front squat warm up: 5 x #45, 5 x #65, 3 x #95

3x
5 x front squat #105
20 x step ups
10 x kbs #35
20 x reverse leg curl

3x
5 x power clean #95
10 x box jump 24"
20 x sit ups

Wednesday Sep 20 #

Note
slept:8.0

home around 8 from onsite upgrade. good sleep.... was planning to ride early this morning but woke up and it was 40 degrees.... think I'll wait a bit. decided to have pancakes with fi and more coffee. i'll ride at lunch.
12 PM

Cycling-Road 1:41:01 [3] 31.3 mi (18.6 mph) +2519ft

AeT test....

first workout prescribed by Cody. between season program and just aerobic intervals before offseason program starts in November. AeT.

20:17
avg HR 165 (capped at 165)
avg power 262

felt good but not great. sitting at a HR of 165 is easy.

ap: 201
np: 232
mp: 704
1218 kJ
4 PM

Running 34:52 [3] 4.2 mi (8:18 / mi) +55ft 8:12 / mi
shoes: Hoka Clayton (Red)

mellow family jog down on the river path.

Tuesday Sep 19 #

Note
slept:8.25

zombie sleep and crazy dreams... hard getting up. legs still a bit sore.
6 AM

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

warm up

Strength/Core 40:00 [3]

2 x barbell complex + 10 x push ups + + 20 step ups + sumo walk

squat warm up: 5 x #65, 5 x #95, 5 x #115, 2 x #135

3x
5 x squat #140
5 x box jumps
5 x scotty bob #20
10 x weighted sit ups #25
20e x calf raise

DL warm up: 5 x #95, 5 x #135, 5 x #165

3x
5 x DL #185
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM

Cycling-CX 1:33:12 [3] 25.4 mi (16.4 mph) +685ft

gravel ride on the cx bike.... can't wait to get the slate! rolled through chatfiled to waterton and then ran into a pissed off big horned sheep. not sure what was going on but he would not let me pass... so i turned around.

then i went of the KOM on the northbound chatfiled gravel road segment. didn't know what it was and that would have helped. I went 5:45 and got second. current KOM is 5:34. I'll get it soon.

then i did some exploring on the single track around chatfield and broke spoke when a branch went into my wheel. bad luck lately!

Monday Sep 18 #

Note
slept:8.5

gonna be another long one.

sore from ripping the descent yesterday.
6 AM

Running 33:22 [3] 4.0 mi (8:21 / mi) +231ft 7:55 / mi
shoes: Hoka Vanquish v2 (BLK)

easy hood lap with the pups. knocking out the soreness from yesterday.
12 PM

Cycling-Road 1:22:02 [3] 25.9 mi (18.9 mph) +830ft

just some easy spinning. legs feeling good and you can tell fall is near.

ap: 169:
np: 188
mp: 419
830 kJ

Sunday Sep 17 #

Note
slept:9.25

more great sleep. cooler temps help. could have stayed in bed but wanted to get up and get cracking before Fi got up.

pulled the trigger yesterday and got a 2017 Slate. It was a demo with less than 300 miles on it. So stoked. Time to sell my road and cx bikes. then upgrade time!
12 PM

Running 1:21:38 [3] 9.0 mi (9:04 / mi) +1671ft 7:43 / mi
shoes: Nike WH4 (Fluoro)

deer creek midday. so fun. definitely planning on more trail running this fall and winter. nice cool temps and then a thunderstorm rolled in. finished in the pouring rain and and some gnarly lightning.

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