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Training Log Archive: Grandpa Jameson

In the 31 days ending Jan 31, 2018:

activity # timemileskm+ft
  Cycling-Mixed Terrain9 20:31:37 301.1(14.7/h) 484.57(23.6/h) 18410
  Cycling-Road8 17:18:29 275.26(15.9/h) 442.99(25.6/h) 19658
  Cycling-Trainer10 14:25:15 324.56(22.5/h) 522.33(36.2/h) 5749
  Running16 12:45:57 95.31(8:02) 153.39(5:00) 4841
  Strength/Core9 7:40:00
  Hike8 1:20:00 4.0(20:00) 6.44(12:25) 2160
  Total52 74:01:18 1000.23 1609.71 50818
averages - sleep:8.8 weight:148lbs

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Wednesday Jan 31, 2018 #

Note
slept:8.75

deep sleep... felt like i was asleep for 10+ hours. no issues or pain from wisdom tooth getting yanked.
7 AM

Running 1:02:18 [3] 7.63 mi (8:10 / mi) +307ft 7:52 / mi

mellow jog with the pups. another solid hour. trying to move from about 20 miles a week to 30 for the next couple of months before racing begins.
12 PM

Cycling-Road 1:59:19 [3] 34.0 mi (17.1 mph) +2455ft

deer creek - south valley - KC neighborhood loop. just cruising and nothing hard. colder today than it was supposed to be. only high 30s when i rolled out. ok legs.

ap: 176
np: 204
mp: 588
1261 kJ

Tuesday Jan 30, 2018 #

Note
slept:8.0

up early for emergency firewall upgrades.

was great all yesterday after getting wisdom tooth extracted. started to hurt around 7pm and by 8pm some of the worst pain i've ever experienced. caved and took some oxycodone but it took a long time to kick... thankfully it finally did. just a little sore this morning.
8 AM

Running 35:47 [3] 4.46 mi (8:01 / mi) +246ft 7:37 / mi

mellow dog jog
12 PM

Cycling-Mixed Terrain 1:56:35 [3] 32.1 mi (16.5 mph) +1296ft
ahr:146 max:184

lunch spinner. out and back through waterton canyon. good legs today and so rad out there on a weekday. only saw a handful of people. peaceful.

Monday Jan 29, 2018 #

Note
slept:9.0

good sleep. dentist today.

went to the dentist to get a small cavity filled and ended up getting another wisdom tooth yanked!! good times.
C • BRUTAL 1
7 AM

Running 1:04:51 [3] 8.0 mi (8:06 / mi) +319ft 7:49 / mi

mellow miles with the pups. down to the river and back. dogs got bum rushed in the neighborhood by a big ass dog... luckily i was able to scare it away... then on the way home had a sweet encounter with a big coyote. good start to the week!
3 PM

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

strength warm up

Strength/Core 50:00 [3]

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

squat
10 x #65
5 x #120
5 x #140
2 x 5 #150
- 20 x sit ups between sets

deadlift
10 x #95
5 x #160
5 x #185
2 x 5 #200
- 20 x sit ups between sets

5x
10 x kbs #35
10 x box jump 24"
10 x push ups
10 x weigthed sit ups #25
10 x toes to post
10 x face down back ext
1' plank

Sunday Jan 28, 2018 #

Note
slept:8.5

wanted to sleep more but need to get up before Fi... and did with 5' to spare.
8 AM

Running 34:29 [3] 4.42 mi (7:48 / mi) +248ft 7:24 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups.
1 PM

Cycling-Mixed Terrain 1:54:52 [3] 32.0 mi (16.7 mph) +1247ft
ahr:138 max:162

back on the dirt... so stoked. just cruising. nothing hard. waterton out and back.

Saturday Jan 27, 2018 #

Note
slept:8.0

up early to sign up for gravel worlds and take my brother to the airport.

bagged trainer session to go have beers in golden. back on track today.
11 AM

Cycling-Road 4:02:00 [3] 66.76 mi (16.6 mph) +5724ft
ahr:156 max:183

long ride and staying low... and trying to stay warm. underdressed a bit like an idiot. just bad legs today. the two heavy lifting sessions for sure took their toll. not terrible but had one gear and no snap. just got it done.

ap: 176
np: 212
mp: 686
2554 kJ

Friday Jan 26, 2018 #

Note
slept:8.75

killer, mellow bday. pizza and beers and my family... including my brother and nephew. so rad.
7 AM

Running 1:00:46 [3] 7.75 mi (7:50 / mi) +457ft 7:26 / mi
shoes: Nike WH4 (Fluoro)

dog drop off and long hood lap. feeling good. still a bit of ice out there.

Thursday Jan 25, 2018 #

Note
slept:9.0

Awesome sleep.... my brother surprised my yesterday, coming from VA, to celebrate my 40th bday.. today. so rad. orchestrated my maggie and my sister in law. good times!
C • Happy Birthday 8
9 AM

Strength/Core 1:00:00 [3]
weight:148lbs

gave monday's "peak" session another shot since my brother was here to spot. hit lifetime personal bests at age 40. stoked. also mega stoked to lift with my brother.

warm up:
5x
10 x air squats
10 x push ups
20 x step ups

squat:
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #175
1 x #185
1 x #190 - PB - pretty sure i could get 200 fresh.
- 20 x sit ups between sets

deadlift
10 x #135
5 x #155
5 x #175
3 x #195
2 x #205
1 x #225
1 x #235
1 x #250 - PB - probably could get 260 or 270
- 20 x sit ups between sets

3x
10 x kbs #35
20 x step ups
10 x trx rows
10 x push ups
1' plank
12 PM

Cycling-Road 2:22:52 [3] 20.7 mi (8.7 mph) +486ft

mellow spin on the bike path with maggie. her first ride outside on the new whip. she's gonna rip on it!

Wednesday Jan 24, 2018 #

Note

good sleep. super tired waking up.
9 AM

Cycling-Trainer 2:00:00 [3] 43.26 mi (21.6 mph) +709ft
ahr:152 max:169

8x8' strength intervals (55-65) rpm @ 240 watts. not that taxing but a grind for sure. these workouts definitely work for me.

ap: 196
np: 201
mp: 680
1408 kJ

Tuesday Jan 23, 2018 #

Note
slept:9.0

great sleep. hard getting up.
8 AM

Cycling-Trainer 1:30:00 [3] 33.7 mi (22.5 mph) +479ft
ahr:153 max:173

zwift trainer session. 4 x 8' @ 32' Power (265 watts). Another good one. #3 was kind of tough but #4 flew by. looking forward to the next block of trainer and some shorter, harder intervals.

ap: 205
np: 221
mp: 399
1111 kJ
C • interesting workouts 3

Monday Jan 22, 2018 #

Note
slept:8.75

good sleep after a pretty lazy sunday. just hung out and watched the playoffs. great first game, terrible second one. was hoping for a patriots vs. vikings superbowl....

another full blast week on tap.
8 AM

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

warm up

Strength/Core 50:00 [3]

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

peak week....

squat
10 x #65
5 x #120
5 x #135
3 x #145
2 x #155
1 x #170 - can't believe how easy this was... going for more thurs
20 x #95
- 20 x sit ups between sets

deadlift
10 x #95
5 x #150
5 x #175
3 x #185
2 x #195
1 x #215 - again... super easy. stoked... going for more thurs
20 x #135
- 20 x sit ups between sets

3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
12 PM

Running 1:02:11 [3] 7.45 mi (8:21 / mi) +309ft 8:02 / mi

mellow jog with the pups. slow going to the snow and slush. they were loving it! i'm feeling really good today.

Sunday Jan 21, 2018 #

Note
slept:8.5

killer dinnar at rosedale with the fam. woke up to 3-4" of snow. rad. hard trainer sessions and then some football today.
C • Question 4
9 AM

Cycling-Trainer 1:30:00 [3] 35.3 mi (23.5 mph) +942ft
ahr:155 max:167

lazy morning lounging around the house with. cut this trainer session from 2 hours to 90' and jut got the intervals done. actually went really well and flew by. Watched American Made. rad movie.

4 x 16' @ 64' power (245 watts)

ap: 215
np: 227
mp: 382
1164 kJ

Saturday Jan 20, 2018 #

Note
slept:8.5

woke up early for some reason. weird.
10 AM

Cycling-Mixed Terrain 3:18:54 [3] 47.5 mi (14.3 mph) +3297ft
ahr:138 max:174

cut this one short. had 415 on the plan. rolled out with maggie to do lookout. warm rolling out and then 45' in the wind started howling out of the north and temps dropped quickly. i was under dressed and wore thin gloves. hands were frozen so we headed for home.

Friday Jan 19, 2018 #

Note
slept:8.5

zombie sleep. gonna be so nice out today... gonna have to squeeze in a ride during a stacked day of meetings.
7 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +476ft 7:27 / mi

dropped off the dogs and then a long hood lap. feeling good.
11 AM

Cycling-Mixed Terrain 1:30:22 [3] 22.3 mi (14.8 mph) +1631ft
ahr:152 max:173

fun quick, rip on the dirt. yesterday i got the carbon bars and seatpost put on slate and also now tires - schwalbe g-on all around 38c. tires are so much faster and lighter... can't believe the difference they made... and more traction.

Thursday Jan 18, 2018 #

Note
slept:8.25

woke up in the middle of the night with a gnarly stomach ache... better now. weird.

getting parts upgraded on my slate and some new tires. and getting maggie's new bike built. getting fit next week. stoked.
7 AM

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

warm up

Strength/Core 50:00 [3]

2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
4 x #125
4 x #135
2 x 4 #145
- 15 x weighted situps between sets #25

deadlifts
10 x #95
4 x #155
4 x #175
2 x 4 #185
- 15 x toes to post between sets

3x
10e x walking lunge with kb overhead #26
15 x balance board push ups
10 x balance board squats
20 x kbs #35
10 x laterbal box hop overs #20
1' balance board plank
18 x TRX IYT
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM

Cycling-Road 1:24:29 [3] 25.5 mi (18.1 mph) +1477ft

lunch spinner. out and back to deer creek canyon park. good legs.

ap: 181
np: 209
mp: 842
919 kJ

Wednesday Jan 17, 2018 #

Note
slept:9.25

more mega, deep sleep.... and crazy dreams.
9 AM

Cycling-Trainer 1:30:00 [3] 33.0 mi (22.0 mph) +886ft
ahr:150 max:169

another trainer workout on zwift. 8 x 5' big gear strength intervals @ 240 watts. these kind of intervals are easy for me.

ap: 192
np: 204
mp: 195
1038 kJ
12 PM

Running 1:01:49 [3] 7.6 mi (8:08 / mi) +310ft 7:50 / mi

lunch jog with the pups. low 50s and blazing sun. perfection. felt good.

Tuesday Jan 16, 2018 #

Note
slept:9.25

mega sleep... and hard getting up.
8 AM

Cycling-Trainer 1:30:00 [3] 34.6 mi (23.1 mph) +499ft
ahr:151 max:174

solid trainer session. went better, felt easier, than expected.

4 x 8' @ 265 watts (32' power). nailed them pretty easilly.

ap: 198
np: 217
mp: 476
1074 kJ
12 PM

Running 41:26 [3] 4.8 mi (8:38 / mi) +248ft 8:14 / mi
shoes: Nike WH4 (Fluoro)

easy jog with the pups.... they were itching to get out after too many days off for them. snow and ice is melting fast... so nice and sunny out.

Monday Jan 15, 2018 #

Note
slept:9.0

great sleep. maggie and fi off of work/school today. busy day for me.
8 AM

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

warm up

Strength/Core 50:00 [3]

i was gonna jog with the pups this morning but switched things up due a gnarly ice storm. roads and sidewalks are super sketchy.

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

squat
10 x #65
6 x #120
6 x #136
3 x #150
2 x #160 - felt a lot easier than expected
20 x #95
- 20 x sit ups between sets

deadlift
10 x #95
6 x #150
6 x #170
3 x #195
2 x #205 - felt a lot easier than expected. stoked to be over #200
20 x #135
- 20 x sit ups between sets

3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank
20e x calf raises
C • lifting? 3
1 PM

Cycling-Trainer 1:00:00 [3] 21.5 mi (21.5 mph) +351ft
ahr:138 max:159

mellow spin on zwift with maggie while fi napped. just spinning the legs post morning strength sessions.

ap: 158
np: 164:
mp: 476
572 kJ

Sunday Jan 14, 2018 #

Note
slept:9.25

date night with maggie in downtown littleton. good beers and food.
11 AM

Cycling-Road 2:09:00 [3] 33.8 mi (15.7 mph) +2420ft
ahr:132 max:173

sunny sunday spin with maggie. stoked be out on the bike with her. been a while since we've been able to run or ride together. did one sprint and hit 1023 watts. good sign.

Saturday Jan 13, 2018 #

Note
slept:8.5

good sleep.... woke up early to check email to see if i got into DK... no emails yet. should be sent out by 10am CST.
10 AM

Cycling-Mixed Terrain 3:57:45 [3] 53.0 mi (13.4 mph) +3392ft
ahr:149 max:177

slow getting out the door and little motivation after finding out I didn't get in DK... and nobody on the team did. bummer.

more fun riding out in highlands ranch. dirt all the way to cabela's and more ripping, new singletrack on the way. solid and got the stoke back.

Friday Jan 12, 2018 #

Note
slept:8.75

half day of work. stoked.
7 AM

Running 43:55 [3] 5.8 mi (7:34 / mi) +365ft 7:09 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog to drop off the dogs and then a bit of extended hood loop. felt great. it's nuts how good i'm feeling running just doing all these easy jogs.
12 PM

Cycling-Trainer 1:30:00 [3] 35.7 mi (23.8 mph) +413ft
ahr:161 max:187

decided to knock this one out on the trainer. windy and kinda cold out.

3 x 16' @ 250 watts (64' power). this was a grind. doing intervals this long on the trainer is totally mind cracking for me. nailed the first two and then kinda cracked on the third. took it out of erg mode just to change it up and worked a bit hard and still hit the mark and avg'd 252 watts. so got it done. i have the same workout next week but with 4 x 16'. definitely going to try to do it outside.

ap: 208
np: 225
mp: 591
1121 kJ

Thursday Jan 11, 2018 #

Note
slept:9.0

crazy dreams. hard getting up.
7 AM

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

warm up

Strength/Core 50:00 [3]

2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
8 x #110
8 x #120
8 x #130
8 x #135
- 10 x weighted sit ups between sets #25

deadlift
10 x #95
8 x #140
8 x #150
8 x #180 - totally spaced and had too much weight on the bar
8 x #175
- 10 x weighted toes to post between sets

3x
10e x walking lunge with kb overhead #26
10 x balance board push ups
10 x balance board squats
20 x kbs #35
10 x laterbal box hop overs #20
1' balance board plank
15 x TRX IYT
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM

Cycling-Mixed Terrain 1:31:47 [3] 22.3 mi (14.6 mph) +1713ft
ahr:148 max:174

mellow spin on the dirt. hildebrand and south valley. perfect, fun 90' ride. just took it easy but legs felt better than i thought they would with the load so far this week.

Wednesday Jan 10, 2018 #

Note
slept:9.0

better sleep. still pretty sore from lifting.
9 AM

Cycling-Trainer 1:30:00 [3] 33.8 mi (22.5 mph) +499ft
ahr:149 max:168

zwift workout.

20' easy warm up and then 10 x 3' Strength (big gear - 55-65 rpm) intervals @ 250w. 2' @ 150w between. Intervals weren't that hard but soreness from lifting made them kind of a grind. 20' easy spinning after.

ap: 191
np: 205
mp: 750
1031 kJ
1 PM

Running 32:33 [3] 4.0 mi (8:08 / mi) +227ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with the pups. warm. shorts and a tshirt.

Tuesday Jan 9, 2018 #

Note
slept:8.5

already sore from yesterday!
9 AM

Running 34:45 [3] 4.3 mi (8:05 / mi) +239ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with the pups. definitely helped shakeout the soreness. off work today and cramming everything into the morning. getting tattooed this afternoon.
C • Pics when you're done 3
10 AM

Cycling-Road 2:00:12 [3] 34.5 mi (17.2 mph) +2944ft
ahr:156 max:176

really solid ride. 8x3' @ 275 watts. Not that taxing. nice that 275 feels pretty easy. did the intervals up deer creek canyon. perfect spot for these.

avg power for intervals were 278, 278, 277.

ap: 187
np: 223
mp: 890
1349 kJ

Monday Jan 8, 2018 #

Note
slept:10.0

went to bed early and forgot to set the alarm. mega sleep.
9 AM

Running 1:02:37 [3] 8.1 mi (7:44 / mi) +311ft 7:28 / mi

long jog with the pups. we were all moving well this morning. kinda nasty out.
12 PM

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

warm up

Strength/Core 50:00 [3]

Starting block 3

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

squat
10 x #65
8 x #110
8 x #120
6 x #135
6 x #145
20 x #95
- 20 x sit ups between sets

deadlift
10 x #95
8 x #140
8 x #160
6 x #175
6 x #185
20 x #135
- 20 x sit ups between sets

3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

Sunday Jan 7, 2018 #

Note
slept:8.0

up late but good sleep.
12 PM

Cycling-Road 1:53:16 [3] 34.2 mi (18.1 mph) +2461ft
ahr:152 max:177

sunny, sunday spin. low motivation to get out the door after hanging with the girls all morning and running errands but also wanted to take advantage of the good weather. legs were solid and good power numbers for just spinning. threw in a handful of short, hard sprints the last half. 850-933 watts.

ap: 191
np: 225
mp: 933
1299 kJ

Saturday Jan 6, 2018 #

Note
slept:8.75

good sleep. stoked get a long one on the dirt today.
10 AM

Cycling-Mixed Terrain 3:02:04 [3] 42.5 mi (14.0 mph) +2523ft
ahr:146 max:175

such rad, fun loop through highland a ranch on the east/west trail. 90% dirt. no cars. looking forward to linking this to more awesomeness. longer rides starting next weekend... we'll see what happens with the weather. so stoked on riding these days. getting the slate was such a good decision.

Friday Jan 5, 2018 #

Note
slept:8.5

feeling super rested.
C • FTP Spread Sheet 3
7 AM

Running 35:52 [3] 4.6 mi (7:48 / mi) +308ft 7:20 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog to drop off the pups. quicker than normal and not extra effort.
12 PM

Cycling-Mixed Terrain 1:24:58 [3] 20.6 mi (14.5 mph) +1549ft
ahr:141 max:169

mellow spinner. hildebrand and south valley. rear brake rubbing a bit. slate needs a tune up soon.

Thursday Jan 4, 2018 #

Note
slept:9.0

some broken sleep in the middle of the night. Fi woke me up.
7 AM

Strength/Core 50:00 [3]

2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
2 x 5 #110
3 x 5 #120
- 10e x kneeling slasher to halo #26 between sets

deadlift
10 x #95
2 x 5 #140
3 x 5 #150
- 10 x russian twists #26 between sets

3x
10e arm x walking lunge with kb overhead #26
10 x kbs #35
10 x balance board push ups
10 x lateral box jump overs 20#
20 x balance board mtn climbers
10 x weighted sit up #25
10 x toes to post

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

warm up
12 PM

Cycling-Road 1:27:21 [3] 25.8 mi (17.7 mph) +1691ft
ahr:144 max:169

mellow spin at lunch. jus taking it easy. first ride on road bike in quite a while... definitely not missing it.

ap: 181
np: 210
mp: 498
947 kJ

Wednesday Jan 3, 2018 #

Note
slept:8.75

wanted to keep sleeping.... Fi got up right when i did.
7 AM

Running 36:00 [3] 4.3 mi (8:22 / mi) +238ft 7:57 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow dog jog
12 PM

Cycling-Mixed Terrain 1:54:20 [3] 28.8 mi (15.1 mph) +1762ft
ahr:143 max:163

lunchtime gravel spinner. just taking it easy. yesterday's testing took it out of me a bit. same loop as i did sunday and added on a bit. everything is pretty much dry.

Tuesday Jan 2, 2018 #

Note
slept:9.0

back to work....

2nd power test on tap today.
8 AM

Cycling-Trainer 1:25:00 [3] 32.2 mi (22.7 mph) +682ft
ahr:149 max:196

pretty stoked on the test. i had some issues with power reading the last half of the 1' test but after turning the wahoo of and back on an recalibrating all was good for the rest of the test.

20' AeT: 262 (up from 240)
1': 550 (up from 522)
2': 417 (up from 394)
4': 359 (up from 340)

New calculated FTP: 275 (up from 260)

solid gains in 8 weeks.

ap: 203
np: 246
mp: 695
1034 kJ
C • FTP 3
12 PM

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

warm up

Strength/Core 50:00 [3]

recovery/deload week

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

squat
10 x #65
2 x 5 #110
3 x 5 #120
- 20 x sit ups between sets

deadlift
10 x #95
2 x 5 #140
3 x 5 #150
- 20 x sit ups between sets

10 x #65
2 x 5 #110
3 x 5 #120
- 20 x sit ups between sets

3x
10 x balance board air squat - i'm terrible at these.
10 x balance board push ups
10 x kb sdhp #35
10 x kbs #35
10 x box jump 24"
1' plank w/ feet on balance board - so hard.

5' balance board work.

Monday Jan 1, 2018 #

Note
slept:9.75

Happy New Year!!

more big sleep and still in full on hibernation mode. the amount i can sleep these days is blowing my mind. luckily Fi and maggie sleep just as much.

mellow day before another bike test tomorrow.

two weeks until I find out if I got into DK.
8 AM

Running 33:38 [3] 4.1 mi (8:12 / mi) +233ft 7:47 / mi
shoes: Nike Air Pegasus+ 34 - Navy

super mellow, cold dog jog.
12 PM

Cycling-Trainer 1:00:15 [3] 21.5 mi (21.4 mph) +289ft
ahr:129 max:143

pure recovery spin on zwift while fi napped. power test tomorrow.

ap: 144
np: 147
mp: 649
521 kJ

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