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Training Log: Grandpa Jameson

In the last 7 days:

activity # timemileskm+ft
  Cycling-Road4 9:40:13 177.01(18.3/h) 284.87(29.5/h) 9197
  Cycling-Mixed Terrain2 4:20:08 69.21(16.0/h) 111.38(25.7/h) 1836
  Running3 1:47:59 12.67(8:31) 20.39(5:18) 744
  Strength/Core1 30:00
  Total10 16:18:20 258.89 416.64 11777
averages - sleep:8.6
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3:59
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SaSuMoTuWeThFr

Thursday Aug 16 #

Note
slept:8.5

up a bit late for some WLC changes... but passed out after. packing today and on the road super early tomorrow. last big night of sleep for a few days. i'm sure i'll be plenty smashed by the time i get home on Sunday afternoon.

TSB: +8
7 AM

Running 34:15 [3] 4.01 mi (8:33 / mi) +220ft 8:07 / mi
shoes: Hoka Clifton v4 (BLK)

morning shakeout with the pups. a lot of energy this morning.
12 PM

Cycling-Road 1:24:30 [3] 26.67 mi (18.9 mph) +479ft
shoes: Hoka Clifton v4 (BLK)

motorpacing behind maggie. just sitting in the whole time while she hammered on her TT bike. feeling good. bike is running great.

Wednesday Aug 15 #

Note
slept:9.0

banking sleep. Fri-Sun are going to be super early morning.

TSB: +8
7 AM

Cycling-Road 2:22:20 [3] 43.21 mi (18.2 mph)
ahr:148 max:178

last workout before gravel worlds and for quite a while. can't wait to race on satruday and go to the well but also super stoked to not "train" for a bit.

didn't feel awesome today, not even close. Just kind of got through this one. hoping that's a good sign come satruday. only time will tell.

3 x 5' as 2 x 2' @ 100%/320, 30" @ 120%/384
1: 326,400,322,388
2: 323,392,324,388
3: 325,389,323,393

ap: 194
np: 240
mp: 569
1630 kJ

Tuesday Aug 14 #

Note
slept:8.5

went to lay down and watch a movie with Fi and passed out. up early for cutover... only one this week.

TSB: +3
7 AM

Running 38:44 [3] 4.63 mi (8:22 / mi) +301ft 7:53 / mi
shoes: Hoka Clifton v4 (BLK)

shakeout. dog drop off and hood lap.
12 PM

Cycling-Mixed Terrain 2:04:57 [3] 33.71 mi (16.2 mph) +843ft

mellow cruise on the high line. found a "hidden" pump track and ripped a few laps. legs feeling good.

Monday Aug 13 #

Note
slept:9.25

great sleep. race week. "hard" day.

keeping the week pretty much the same as i've been rolling. interested to see how I feel on race day.

TSB: +8
7 AM

Running 35:00 [3] 4.03 mi (8:41 / mi) +223ft 8:15 / mi
shoes: Hoka Clifton v4 (BLK)

easy shakeout with the pups. noticeably cooler this morning. felt great.
8 AM

Strength/Core 30:00 [3]

keeping the body loose and mobile.

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

3x
10 x goblet squat #35
10 x kbs #35
10 x box jumps 24"
10 x push ups
10 x weighted sit ups #25
10 x toe to post
10 x facedown back ext
1' plank
12 PM

Cycling-Road 1:53:38 [3] 35.25 mi (18.6 mph) +2905ft
ahr:147 max:179

solid session. legs were just ok but power came easy.

race prep intervals: 6-5-4-3-2-1''

6' @ 100%/320: 322
5' @ 104%/333: 335
4' @ 108%/346: 347
3' @ 112%/358: 366
2' @ 115%/371: 374
1' @ 120%/384: 390

ap: 201
np: 255
mp: 762
1343 kJ

Sunday Aug 12 #

Note
slept:7.0

couldn't fall asleep last night. rare. cold brew around 430 before heading to dinner was no smart. up early to ride.

TSB: -2
6 AM

Cycling-Mixed Terrain 2:15:11 [3] 35.5 mi (15.8 mph) +993ft

mellow gravel spin. tired for sure and feeling yesterday's effort.. but that's what i expected. these early rides are more about mental prep and getting them done than anything else.

Saturday Aug 11 #

Note
slept:9.25

mega sleep

TSB: +8
11 AM

Cycling-Road 3:59:45 [3] 71.88 mi (18.0 mph) +5813ft
ahr:158 max:193

one week out from gravel worlds. plans was to give it a solid go up high grade. I haven't gone for it on my own since i set my pr last summer before bailey hundo of 45:16 on my road bike. I had pretty good legs but knew breaking that would be super hard with my current set up (35c schwalbe g-one speed tires @ ~40 psi).

I started a bit hot just wanted to keep the effort above 300 watts for the ~45' climb. it's the first time, and maybe the last, using strava live segments on garmin but it kept me on pace and ended up smashing my old PR.

high grade climb: 10.6 miles % 2700 ft of climbing
44:42
314 avg watts

super stoked i got it and hit my best 20' power ever. 323. Maggie got another PR up HG too... and this time without me pacing her. she's smashing.

ap: 186
np: 235
mp: 554
2635 kJ

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