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Training Log: Grandpa Jameson

In the last 7 days:

activity # timemileskm+ft
  Cycling-MTB3 6:12:14 79.0(12.7/h) 127.14(20.5/h) 7835
  Cycling-Road3 4:59:57 93.9(18.8/h) 151.12(30.2/h) 6288
  Running3 2:11:18 16.5(7:57) 26.55(4:57) 797
  Total9 13:23:29 189.4(4:15) 304.81(2:38) 14920
averages - sleep:8.9
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4:09
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SaSuMoTuWeThFr

Friday Jul 21 #

Note
slept:9.25

good sleep but must have slept in a weird position. low back tight/sore.

Thursday Jul 20 #

Note
slept:8.0

up working late...1030... so no morning workout for me. needed the sleep.
12 PM

Cycling-Road 1:45:42 [3] 33.2 mi (18.8 mph) +2559ft
ahr:146 max:178

head not in the game rolling out but got into it. just a ton going with work and out tomorrow.

4x5' - alternating 40" @250-275, 20" @375+

solid work on the intervals and the rest was just easy riding. stoked to get up to leadville tomorrow for some big days.

ap: 189
np: 238
mp: 531
1200 kJ

Wednesday Jul 19 #

Note
slept:8.0

more good sleep. up early without alarm.
6 AM

Cycling-MTB 2:02:19 [3] 28.4 mi (13.9 mph) +2297ft
ahr:131 max:158

mellow cruise on the local trails. no hard efforts, just having fun.
4 PM

Running 39:10 [3] 5.0 mi (7:50 / mi) +252ft 7:29 / mi
shoes: Hoka Clayton (Red)

hood lap with maggie.. just a slow jog but i was on the verge of getting dropped the whole time.

Tuesday Jul 18 #

Note
slept:9.0

good sleep and back to work for 3 days! then off to leadville for some riding and running.

officially official. maggie starts work 7/31. a lot of changes on tap.
7 AM

Cycling-Road 1:56:23 [3] 35.3 mi (18.2 mph) +2825ft
ahr:144 max:177

an extra hour of sleep this morning was nice. wen't back and forth on whether or not to knock out a workout 2 days but after the race but was feeling pretty good so i charged it.

10 x 90" @ 340-60 wattesw/ 1' recover between and 5' easy after 5.
interval avg power: 337,354,358,356,361,366,358,364,367,363

stoked with the effort and power.

ap: 199
np: 249
mp: 565
1388 kJ
1 PM

Running 31:56 [3] 4.0 mi (7:59 / mi) +231ft 7:34 / mi
shoes: Hoka Clayton (Red)

drops in the bucket... easy lunch jog. nice and warm. love the heat.

Monday Jul 17 #

Note
slept:9.0

good sleep. crashed early and up early. legs feel good this morning. right back into training mode this week. leadville on the horizon!
9 AM

Running 1:00:12 [3] 7.5 mi (8:02 / mi) +314ft 7:43 / mi
shoes: Hoka Vanquish v2 (BLK)

easy jog from home down to the river. quick one before a busy day with the family.

Sunday Jul 16 #

7 AM

Cycling-MTB 20:55 [3] 3.7 mi (10.6 mph) +361ft

quick warm up on the first loop of the course.
8 AM

Cycling-MTB 3:49:00 [3] 46.9 mi (12.3 mph) +5177ft
ahr:173 max:196

Went out hard, probably too hard. caught the waves ahead of us rather quickly. I was on jason's wheel but decided to got to the front and hammer because i knew it would be easier to navigate through the traffic solo. got away and kept the hammer down. I had a good gap by the end of lap 1. Second lap was solid. Still had a big gap so rode steady the 3rd lap but blew up pretty bad the last half of lap 3. Got it done though.

only had probably 2.5 bottles of skratch to drink the entire race so pretty dehydrated. the tight, twisty course didn't allow much time to drink. need to be better though.

Saturday Jul 15 #

Note
slept:10.0

huge sleep... needed it after all the early wake ups this week. easy pre-race ride today.
10 AM

Cycling-Road 1:17:52 [3] 25.4 mi (19.6 mph) +904ft
ahr:141 max:181

late start. pre-race ride. 2 rounds of 3',2','1,30" with equal recovery and 3' between rounds. as the interval got shorter intensity go higher.

round 1:
3' - 298
2' - 325
1' - 367
30" - 455

round 1:
3' - 312
2' - 338
1' - 382
30" - 519

kinda flat on the first round and better on the second. looking forward to racing on my bike tomorrow.

ap: 190
np: 242
mp: 681
886 kJ

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