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Training Log Archive: Grandpa Jameson

In the 30 days ending Sep 30, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	12	22:58:59	394.3	(17.2/h)	634.57	(27.6/h)	14029
	Cycling-Road	5	17:54:15	316.87	(17.7/h)	509.95	(28.5/h)	20492
	Running	20	16:29:51	124.68		200.65		7157
	Strength/Core	9	4:30:00
	Hike	3	30:00	1.5	(20:00)	2.41	(12:25)	810
	Total	47	62:23:05	837.35		1347.58		42488
averages - sleep:8.7 weight:148.6lbs

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Sunday Sep 30, 2018 #

Note
slept:8.5

great sleep. after an awesome, long day yesterday. Maggie crushed beyond all expectation... especially on the bike.

kona?

getting in an early run before awards.

C • BAM 5

7 AM

Running 1:00:28 [3] 8.23 mi (7:21 / mi) +37ft 7:19 / mi
shoes: Hoka Vanquish v3 (NVY)

up early to run before awards for maggie. another rad run through saint michaels. such a killer little town on the bay. pretty decent legs.

Saturday Sep 29, 2018 #

Note
slept:6.0 (rest day)

up early for IM Maryland.

Friday Sep 28, 2018 #

Note
slept:9.5

more killer sleep. rained most of the night.

8 AM

Running 1:01:24 [3] 8.5 mi (7:13 / mi) +38ft 7:12 / mi
shoes: Hoka Vanquish v3 (NVY)

more jogging around the coastal hood. definitely enjoying running at sea level.

Thursday Sep 27, 2018 #

Note
slept:9.5

good sleep. felt like i slept half the day.

8 AM

Running 1:00:00 [3] 8.13 mi (7:23 / mi) +45ft 7:20 / mi
shoes: Hoka Vanquish v3 (NVY)

jogging around saint michael. killer area. pancake flat. felt ok.

Wednesday Sep 26, 2018 #

Note
slept:6.0

up at the 3 to head to the airport.

4 PM

Running 34:09 [3] 4.4 mi (7:46 / mi) +29ft 7:43 / mi
shoes: Hoka Vanquish v3 (NVY)

hot and humid shakeout. started to feel pretty good half way through. sweating buckets. staying in a rad little town in saint michaels.

Tuesday Sep 25, 2018 #

Note
slept:8.25

up early for another cutover. ready for vacation.

8 AM

Running 33:12 [3] 4.25 mi (7:49 / mi) +233ft 7:26 / mi
shoes: Hoka Vanquish v3 (NVY)

jogging with the pups. mid 40s. refreshing.

12 PM

Cycling-Mixed Terrain 1:25:07 [3] 25.27 mi (17.8 mph) +673ft

same loop as yesterday in reverse. high 50s/low 60s. felt fantastic.

craziness on the work front. so stoked for some time off!

Monday Sep 24, 2018 #

Note
slept:8.25

up early for ISE cutover. More tonight and another cutover tomorrow morning for VPN. Then off to Maryland Weds AM. Ready for a break from works.

7 AM

Running 4:03 [3] +222ft
shoes: Hoka Bondi 4 - Slater

mellow dog jog. nice and cool. today is sienna's 2nd birthday. still acts like a full on pup.

8 AM

Strength/Core 30:00 [3]

Deload

2 x myrtl - barbell complex - 10 x push ups - sumo walk

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

3x
5 x #135
10 x kneeling curl to press #20
10 x weighted sit ups #25

3x
10 x squat #95
10 x push ups
10 x sit ups

2 PM

Cycling-Mixed Terrain 1:28:07 [3] 25.32 mi (17.2 mph) +705ft

much needed break from work. rolled out in gnarly wind and rain bearing down. rain blew over but pretty windy the whole time. just spinning.

Sunday Sep 23, 2018 #

Note
slept:9.0

run this morning. busy day. then bolts!

7 AM

Running 1:13:00 [3] 9.47 mi (7:43 / mi) +520ft 7:20 / mi
shoes: Hoka Vanquish v3 (NVY)

longest run mileage-wise in quite some time and felt pretty good. wanted to hit the trails but slept too late to make it happen. so i ran 4 with the pups and then the rest solo.

Saturday Sep 22, 2018 #

Note
slept:9.0

crushing sleep this week....

11 AM

Cycling-Mixed Terrain 2:24:44 [3] 43.0 mi (17.8 mph) +1549ft

quick rip in the dirt midday. decent legs and no motivation to ride and longer or harder. After 5+ weeks of no intervals i can definitely feel the fitness i had for gravel worlds is gone... but that's the plan. back to some foundation work next month.

Friday Sep 21, 2018 #

Note
slept:9.0

crazy dreams

Running 1:01:57 [3] 8.06 mi (7:41 / mi) +484ft 7:16 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop and long hood lap. ok legs.

Thursday Sep 20, 2018 #

Note
slept:9.0

more mega sleep.... could have easily slept another hour. love it.

8 AM

Running 41:00 [3] 5.1 mi (8:02 / mi) +300ft 7:37 / mi
shoes: Hoka Bondi 4 - Slater

hood lap with the pups. added an extra mile. want to get them back up to 60'/8miles over the winter. starting the slow build.

12 PM

Cycling-Road 1:51:12 [3] 32.55 mi (17.6 mph) +2315ft

lunch cruiser on the road. put 32s (maxxis re-fuse) back on ENVEs for road wheelset. feel fast.

Wednesday Sep 19, 2018 #

Note
slept:9.0

more mega sleep... getting harder, and harder to get up.

7 AM

Cycling-Mixed Terrain 1:40:15 [3] 25.69 mi (15.4 mph) +1719ft

just having fun in the dirt. hildebrand and south valley. good legs.

12 PM

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

warm up

Strength/Core 30:00 [3]

2 x myrtl - barebell complex - 20 x sit ups - sumo walk

deadlift warm up: 5 x #135, 5 x #155, 5 x #185

5x
5 x deadlift #205
10 x push ups
10 x toes to post
10 x face down back ext

3x
10 x deadlift #135
10 x kbs #35
20 x sit ups

Tuesday Sep 18, 2018 #

Note
slept:9.0

big sleep and could have slept more...

8 AM

Running 1:03:26 [3] 8.0 mi (7:56 / mi) +467ft 7:31 / mi
shoes: Hoka Clifton v4 (BLK)

hood laps. 4 with the pups and then another 4 solo. a bit of grinder.

Monday Sep 17, 2018 #

Note
slept:10.0

crashed. mega sleep... after a busy, nonstop weekend with maggie's sister and nephew in town.

7 AM

Running 32:38 [3] 4.0 mi (8:10 / mi) +220ft 7:45 / mi
shoes: Hoka Bondi 4 - Slater

hood lap with the pups before lifting. feeling good.

8 AM

Strength/Core 30:00 [3]

keeping the loads the same this week.. would have been a deload week but will be taking it easy next week while on the east coast for maggie's race.

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #65, 5 x #95, 5 x #125

5x
5 x #145
10 x kneeling curl to press #20
10 x weighted sit ups #25

3x
10 x squat #95
10 x balance board push ups
20 x sit ups

12 PM

Cycling-Mixed Terrain 1:28:32 [3] 25.55 mi (17.3 mph) +591ft

mellow spinner on the highline canal listeing to another awesome disscect podcast. good legs and great energy.

Sunday Sep 16, 2018 #

Note
slept:8.0

up late but slept in. early bolts game today.

Running 1:06:21 [3] 8.01 mi (8:17 / mi) +924ft 7:28 / mi
shoes: Hoka Speed Instinct (Blu)

south valley trail jog. warm. legs took a bit to warm up but then rolled a bit. home in time for bolts kickoff.

Saturday Sep 15, 2018 #

Note
slept:8.5

up early. so dark.

12 PM

Cycling-Mixed Terrain 3:00:42 [3] 47.05 mi (15.6 mph) +2192ft

headed out around a little afternoon after a successful beer run. out through highlands ranch to daniels park and back... then home via the high line canal. just have fun on the dirt.

Friday Sep 14, 2018 #

Note
slept:8.75 weight:148.2lbs

mega sleep. riding in the heat smashed me.

8 AM

Running 1:18:32 [3] 8.02 mi (9:48 / mi) +1296ft 8:30 / mi
shoes: Nike WH4 (Fluoro)

morning run at hildebrand and back up the new black bear trail. quads held up this time. a couple of twinges but progress for sure.... warmed up quickly. another hot one on tap.

1 PM

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

warm up

Strength/Core 30:00 [3]

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

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

3x
5 x front squat #105
10 x balance board push ups
10e x kneeling plate half moon #25

OH press warm up" 5 x #45, 5 x #65

3x
5 x OH Press #75
10 x kbs #35
10e x plank with kb passthrough #26

Thursday Sep 13, 2018 #

Note
slept:9.0

big sleep. off work today to knock out maggie's last long ride with her. going to be a sufferfest... high of 94 today.

9 AM

Cycling-Road 4:36:45 [3] 86.94 mi (18.8 mph) +3596ft

most of maggie's long ride... she did 26 before and rode 112. she was flying in the scorching heat and wind. she's gonna rip! I basically just sat on...

Wednesday Sep 12, 2018 #

Note
slept:8.75

good sleep. many meetings today.

7 AM

Running 32:48 [3] 4.14 mi (7:55 / mi) +236ft 7:31 / mi

dog jog & strength warm up. feeling better running/jogging every day.

8 AM

Strength/Core 30:00 [3]

1 PM

Cycling-Mixed Terrain 1:27:02 [3] 25.25 mi (17.4 mph) +653ft

recovery spinner on the highline canal. legs kinda worked from deadlifts.

Tuesday Sep 11, 2018 #

Note
slept:8.5 weight:149lbs

up early (5) to get my ISE on. hard to get up. so dark,

149 and 12% BF on scale. looks about right.

9 AM

Running 1:03:12 [3] 8.04 mi (7:52 / mi) +475ft 7:27 / mi
shoes: Hoka Clifton v4 (BLK)

hood laps. 4 with the pups, 4 solo. warm one.

Monday Sep 10, 2018 #

Note
slept:9.0

fun weekend. back to the grind.

bolts lost in typical fashion yesterday.

7 AM

Running 32:36 [3] 4.01 mi (8:08 / mi) +221ft 7:44 / mi
shoes: Hoka Bondi 4 - Slater

dog jog - strength warm up

8 AM

Strength/Core 30:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #65, 5 x #95, 5 x #125

5x
5 x #145
10 x kbs #35
10 x weighted sit ups #25

3x
10 x squat #95
10 x balance board push ups

12 PM

Cycling-Road 1:30:11 [3] 25.93 mi (17.3 mph) +856ft

mellow lunch spinner with maggie. windy on the way back.

Sunday Sep 9, 2018 #

Note
slept:8.5

up earlier than i wanted. dogs went crazy in the middle of the night. think they chased a cat up into of the tress in the bag yard. they were wired. had to lock them in the house.

10 AM

Cycling-Mixed Terrain 2:30:47 [3] 43.68 mi (17.4 mph) +1908ft

good times in the dirt before watching the bolts and drinking some good beers.

Saturday Sep 8, 2018 #

Note
slept:9.25

mega sleep. darker, cooler mornings. hibernation season is coming.

8 AM

Cycling-Road 4:01:07 [3] 70.65 mi (17.6 mph) +5629ft

another good one with maggie. 4 hour ride are probably my favorite length.... when not training for anything huge. good legs all day and maggie is crushing.

Friday Sep 7, 2018 #

Note
slept:8.5

up early to get work done....

7 AM

Running 1:00:31 [3] 8.05 mi (7:31 / mi) +474ft 7:07 / mi
shoes: Hoka Clifton v4 (BLK)

friday morning jog. dropped off the pups and then longer hood lap. best/quickest run I've had in a log time. not sure where that came from.

12 PM

Strength/Core 30:00 [3]

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

front squat warm up: 5 x #65, 5 x #85

3x
5 x front squat #100
10 x push up s
10e x kneeling slasher to halo #26

3x
5 x OH Press #70
10 x kbs #35
10 x russian twist

1 PM

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

strength warm up

Thursday Sep 6, 2018 #

Note
slept:9.0

tons of rain and power outage last night. great sleep.

I was going to lift yesterday afternoon but the work day got away from me.

7 AM

Running 32:18 [3] 4.01 mi (8:03 / mi) +220ft 7:39 / mi
shoes: Hoka Bondi 4 - Slater

dog jog & strength warm up. nice and cool and quicker than usual with the pups.

8 AM

Strength/Core 30:00 [3]

2 x myrtl - barebell complex - 20 x sit ups - sumo walk

deadlift warm up: 5 x #95, 5 x #135, 5 x #175

5x
5 x deadlift #195
10 x push ups
10 x toes to post
1' plank

3x
10 x deadlift #135
20 x sit ups

12 PM

Cycling-Mixed Terrain 1:26:59 [3] 25.59 mi (17.7 mph) +686ft

much needed break from work. lunch loop on the highline canal.

Wednesday Sep 5, 2018 #

Note
slept:8.5

up early w/o alarm. knocking workout. loving these cooler mornings.... just harder to get out of bed.

7 AM

Cycling-Mixed Terrain 1:58:22 [3] 35.05 mi (17.8 mph) +1286ft

mellow morning spinner. waterton canyon out and back. hero dirt from rain last night.

Tuesday Sep 4, 2018 #

Note
slept:10.0

mega sleep... crashed on couch at 8. Feel great.

7 AM

Running 1:04:16 [3] 8.01 mi (8:01 / mi) +476ft 7:36 / mi
shoes: Hoka Clifton v4 (BLK)

hood laps. 4 with the pups, 4 solo. felt good.

12 PM

Cycling-Mixed Terrain 1:27:57 [3] 25.61 mi (17.5 mph) +682ft

mellow spinner on the highline canal. pretty good legs.

Monday Sep 3, 2018 #

Note
slept:8.0

home late from BBQ.. and couldn't sleep any later. tired from yesterday for sure.

11 AM

Running 34:00 [3] 4.25 mi (8:00 / mi) +240ft 7:36 / mi

i was going to head to trails but the dogs started going nuts once i got into my running gear. they really wanted to run and I couldn't say no. quick hood lap before squatting.

12 PM

Strength/Core 30:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #95, 5 x #115

5x
5 x #140
10 x kbs #35
20 x sit ups
10e x kneeling keg lift #35

Sunday Sep 2, 2018 #

Note
slept:9.0

big ride today with maggie.

7 AM

Cycling-Road 5:55:00 [3] 100.8 mi (17.0 mph) +8096ft

super solid, fun day on the bike with Maggie. High Grade and then out to golden and back. good legs all day and had plenty more in the tank. much different than last week.

C • Huge 1

Saturday Sep 1, 2018 #

Note
slept:9.5

beers and burritos last night.. .and great sleep. hitting the dirt on the bike today.

12 PM

Cycling-Mixed Terrain 2:40:25 [3] 47.24 mi (17.7 mph) +1385ft

midday gravel shred. good legs and not really pushing it.

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