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Training Log Archive: Grandpa Jameson

In the 31 days ending Mar 31, 2019:

activity # timemileskm+ft
  Cycling-Mixed Terrain12 37:48:07 633.24(16.8/h) 1019.1(27.0/h) 37149
  Cycling-Road14 28:13:46 483.57(17.1/h) 778.23(27.6/h) 33774
  Running19 13:09:06 98.67(8:00) 158.79(4:58) 4380
  Cycling-Trainer7 11:05:53 222.33 357.8 5611
  Strength/Core5 3:10:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total56 93:36:52 1438.31 2314.73 81184
averages - sleep:8.3 weight:148lbs

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Sunday Mar 31, 2019 #

Note
slept:9.25

big sleep and could have kept sleeping...
10 AM

Cycling-Mixed Terrain 4:09:29 [3] 74.24 mi (17.9 mph) +4160ft

good effort. wanted to stay on the gas throughout this one and empty the tank a bit. a bit muddy in waterton but rox was great. finished strong.

ap: 217
np: 236
mp: 576
3194 kJ

Saturday Mar 30, 2019 #

Note
slept:8.25

long day at maggie's swim meet. she crushed.

woke up to a few inches of snow. sweet. trainer time today... no stoked.
10 AM

Running 34:59 [3] 4.28 mi (8:10 / mi) +213ft 7:48 / mi
shoes: Hoka Napali (BLK)

dog jog... melting snow.
1 PM

Cycling-Road 2:07:07 [3] 37.58 mi (17.7 mph) +2808ft

afternoon rip around the hood. roads in perfection condition. no ice or snow. stoked. pretty goods. moved well.

ap: 216
np: 243
mp: 772
1614 kJ

Friday Mar 29, 2019 #

Note
slept:9.0

no work today. took off because maggie is swimming in the state meet (mile and 1000). Heading to thorton midday and getting on the bike for a a few hours before the SNOW rolls in!
8 AM

Cycling-Mixed Terrain 2:33:18 [3] 38.69 mi (15.1 mph) +1791ft

rained for the first 45' but temps were ok. highline canal and E/W trails. good times, ok legs... a big muddy in spots. bike got thrashed.

Thursday Mar 28, 2019 #

Note
slept:7.0

wide awake at 4am for some reason... same schedule as yesterday. Pads opening day!
7 AM

Cycling-Road 1:58:34 [3] 33.64 mi (17.0 mph) +2369ft

dragging on this one after early wake up and some work fires. just logging some morning miles.

ap: 200
np: 228
mp: 599
1395 kJ
1 PM

Running 32:22 [3] 4.1 mi (7:54 / mi) +207ft 7:32 / mi
shoes: Hoka Napali (BLK)

hood jog. after meeting all morning and pads game in the afternoon.

Wednesday Mar 27, 2019 #

Note
slept:8.0 weight:148lbs

solid sleep. riding early today.

jumped on scale for first time in a month or so... 148. solid.
7 AM

Cycling-Mixed Terrain 2:30:49 [3] 44.51 mi (17.7 mph) +1965ft

morning miles on the dirt. stoked. pretty good legs. high line-chat-SV-KC.

ap: 210
np: 228
mp: 499
1860 kJ
4 PM

Running 31:48 [3] 4.3 mi (7:24 / mi) +214ft 7:04 / mi
shoes: Hoka Napali (BLK)

afternoon... no dogs and 75 degrees.... just cruising.

Tuesday Mar 26, 2019 #

Note
slept:9.0

awesome sleep.
7 AM

Running 48:11 [3] 6.04 mi (7:59 / mi) +337ft 7:35 / mi
shoes: Hoka Napali (BLK)

morning jog with the pups. uppers 30s. perfect.
2 PM

Cycling-Road 2:01:13 [3] 35.73 mi (17.7 mph) +2713ft

afternoon hood rip. pretty good. 75 and sunny!!!!!

ap: 208
np: 237
mp: 816
1487 kJ

Monday Mar 25, 2019 #

Note
slept:8.0

tough getting up this morning.
7 AM

Running 34:53 [3] 4.3 mi (8:07 / mi) +215ft 7:45 / mi
shoes: Hoka Napali (BLK)

monday morning shakeout with the pups. felt good. no interest in lifting. really need to figure out where i want to fit in lifting....
3 PM

Cycling-Mixed Terrain 1:30:38 [3] 25.07 mi (16.6 mph) +633ft

recovery mode on the highline canal. wide open and dry. stoked to have this route back. working on unloading the first part of the week. following what I did for Gravel Worlds last year.... i want to test myself and RACE in less than two weeks in OR.

Sunday Mar 24, 2019 #

Note
slept:9.5

mega sleep!!
11 AM

Cycling-Mixed Terrain 2:16:20 [3] 41.94 mi (18.5 mph) +1946ft

dirt loop. pretty good legs and not pushing. need to get some lift back into them the next couple of weeks.

ap: 207
np: 229
mp: 606
1657 kJ

Saturday Mar 23, 2019 #

Note
slept:8.5

good sleep. stoked for a warmer weekend and to get in some miles.
10 AM

Cycling-Road 4:10:11 [3] 71.5 mi (17.1 mph) +5722ft

out and up lookout and back. super windy up north and more so up high. solid ride. closed strong.

ap: 207
np: 239
mp: 706
3053 kJ

Friday Mar 22, 2019 #

Note
slept:8.5

good sleep... stoked for the weekend at home with nice weather!
7 AM

Running 38:00 [3] 4.68 mi (8:07 / mi) +291ft 7:40 / mi
shoes: Hoka Napali (BLK)

dog drop off / hood lap.
12 PM

Cycling-Road 1:56:26 [3] 32.47 mi (16.7 mph) +2205ft

lunch loop with maggie.... first riding on her new canyon road bike. it's so dope game changer.

ok legs. trying to hold back a bit. been doing a proper job of smashing myself.

Thursday Mar 21, 2019 #

Note
slept:8.5

great sleep. up before alarm. feeling caught up on sleep.
7 AM

Running 35:16 [3] 4.3 mi (8:12 / mi) +216ft 7:50 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. felt good. warmer morning....
8 AM

Strength/Core 40:00 [3]

moving into maintenace / race mode

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

squat wu: 5 x #95, #115

3x
10 x squat #125
10 x kbs #35
10 x box jump 24"
60 x sit ups

deadlift wu: 5 x #125, #145

3x
10 x deadlift #165
10 x balance board push ups
10e x lateral box hop overs
60 x sit ups
12 PM

Cycling-Road 1:57:35 [3] 33.21 mi (16.9 mph) +3304ft

warm enough and the roads are clear enough, but super sandy, to start getting in some climbing. out and back up deer creek to turkey creek. pretty good legs.

ap: 220
np: 256
mp: 503
1526 kJ

Wednesday Mar 20, 2019 #

Note
slept:9.0

great sleep... still feeling behind on sleep a bit.
7 AM

Cycling-Trainer 1:30:00 [3]

zwift trainer session - 6x5' @ FTP + 2x10' Tempo

felt solid today until last two 5' intervals.. then kind of a grind... but got them done.

ap: 229
np: 250
mp: 665
1266 kJ
12 PM

Cycling-Mixed Terrain 1:35:37 [3] 30.0 mi (18.8 mph) +1247ft

lunch rip. waterton cayon out and back. dirt is in great shape. good legs too.

ap: 216
np: 234
mp: 586
1210 kJ

Tuesday Mar 19, 2019 #

Note
slept:7.0

in bed just before midnight.... after a long day. solid sleep though and not too tired waking up. stoked to be home.

Running 35:37 [3] 4.3 mi (8:17 / mi) +213ft 7:55 / mi
shoes: Hoka Napali (BLK)

morning jog with the pups... they were amping out!
12 PM

Cycling-Road 1:55:39 [3] 34.75 mi (18.0 mph) +2283ft

lunch ride... kinda cold out but not too back. shitty legs starting but came around.

ap: 206
np: 229
mp: 672
1401 kJ

Monday Mar 18, 2019 #

Note
slept:8.0

passed out. great sleep. all packed and can't wait to go home to the girls tonight.
6 AM

Running 1:02:40 [3] 8.02 mi (7:49 / mi) +262ft 7:35 / mi
shoes: Hoka Napali (BLK)

one more jog on the coast. a bit tired but better than expected after yesterday.

Sunday Mar 17, 2019 #

Note
slept:8.0

good sleep after beers and burgeon and another rad burrito. ready for a smashfest with slater and RV. More BWR Recon.
8 AM

Cycling-Mixed Terrain 7:04:57 [3] 107.53 mi (15.2 mph) +7640ft

absolutely killer day on the bike with slater and RV. most of the BWR course and perfect weather. properly smashed and sun burnt!

ap: 185
np: 233
mp: 666
4586 kJ

Saturday Mar 16, 2019 #

Note
slept:8.0

just hung out at hotel last night and got some great sleep.

Cycling-Mixed Terrain 2:33:16 [3] 40.57 mi (15.9 mph) +3724ft

killer ride post successful cutover. 70s and sunny. pretty good legs and just wanted to smash. small sections of BWR course. Questhaven and Double Peak.

ap: 215
np: 260
mp: 586
1921 kJ
6 AM

Running 48:43 [3] 6.05 mi (8:03 / mi) +99ft 7:56 / mi
shoes: Hoka Napali (BLK)

another morning jog on the coast before a big cutover. legs definitely feeling the pounding form more running than normal.

Friday Mar 15, 2019 #

Note
slept:7.0

didn't get back from ride and getting burritos until after 9 and then had more work to knock out.
6 AM

Running 36:20 [3] 4.5 mi (8:04 / mi) +84ft 7:56 / mi
shoes: Hoka Napali (BLK)

morning jog. felt ok. i've been going nonstop since i got to socal. squeezing it all in.
5 PM

Cycling-Road 1:27:35 [3] 23.02 mi (15.8 mph) +2103ft

I was rolling out of work a bit after 3 to go ride when my boss texted me and wanted to go grab some hazy IPAs at Burgeon... no way I'm saying no to that.... stoked. After a couple of rad beers I was back at hotel around 515 and did a quick change to ride.. just couldn't resist. Low 70s and blazing sunshine. quick rip and got back to hotel just before dark.

Thursday Mar 14, 2019 #

Note
slept:8.0

good sleep.... after some epic beers and food with Trev and Bryan.
6 AM

Running 1:03:53 [3] 8.33 mi (7:40 / mi) +260ft 7:27 / mi
shoes: Hoka Napali (BLK)

another morning jog on the coast. felt pretty good.
5 PM

Cycling-Mixed Terrain 1:25:01 [3] 18.77 mi (13.2 mph) +1516ft

Thursday Rouleur Gravel+ Ride... good times... but kind of a time suck. a lot of sitting around waiting. some super sketchy sections but great legs.

Wednesday Mar 13, 2019 #

Note
slept:6.0

got to hotel around 10 and then built bike.... all good. case is rad so far... just not cost.

tons of work on this trip.. but going to get in early and try to ride outside in the afternoon.
C • bike case? 5
6 AM

Running 46:26 [3] 6.06 mi (7:40 / mi) +217ft 7:25 / mi
shoes: Hoka Napali (BLK)

coastal yog. felt ok. tired from long travel day and not a ton of sleep... but not bad.
4 PM

Cycling-Road 1:30:24 [3] 28.25 mi (18.8 mph) +755ft

post work rip on the coast. awesome temps but too many cars and stop lights!!

power comes so much easier at sea level!

ap: 217
np: 245
mp: 718
1150 kJ

Tuesday Mar 12, 2019 #

Note
slept:9.0

great sleep. gnar dreams around waking up.... alarm.

Fly out to scoal tonight.
7 AM

Running 35:29 [3] 4.3 mi (8:15 / mi) +215ft 7:53 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up
8 AM

Strength/Core 40:00 [3]

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

squat wu: 5 x #95, #115

3x
10 x squat #135
10 x kbs #35
10 x box jump 24"
20 x sit ups

deadlift wu: 5 x #135, #155

3x
10 x deadlift #175
10 x balance board push ups
10e x lateral box hop overs
20 x sit ups
12 PM

Cycling-Road 1:33:04 [3] 26.67 mi (17.2 mph) +1391ft

lunch spin with maggie before heading to the airport. mellow.. except coming back with a solid headwind.

Monday Mar 11, 2019 #

Note
slept:8.5

great sleep... for sure could have kept sleeping due to time change but up w/o alarm.

Front loading week. Off to socal tuesday evening through next monday night for work. Bringing my bike but not sure how much I'll get in through the week but should have time to smash a bit on the weekend.
7 AM

Cycling-Trainer 1:30:00 [3] 35.66 mi (23.8 mph) +764ft

zwift workout - 6x5' @ FTP + 2x10' Tempo

good start to the week. I smashed this one. probably need to bump FTP soon. threw in a handfull of 10' "sprints" in the warm up and cool down.

ap: 228
np: 253
mp: 707
1280 kJ
12 PM

Cycling-Mixed Terrain 2:01:05 [3] 35.9 mi (17.8 mph) +2123ft

double day... just pouring it on while I can. In the mid 40s when I rolled out and then warmed into the 50s. So good. Out and back to Rox.... turned around a bit on the dirt a bit earlier as they they were adding more dirt!! Hoping it's gets packed down soon. pretty good legs backing up this morinings workouts.

ap: 215
np: 243
mp: 701
1541 kJ

Sunday Mar 10, 2019 #

Note
slept:8.5

great sleep. good times in golden last night.... surprising good hazy ip from Barrels and Bottles.
7 AM

Running 35:51 [3] 4.3 mi (8:20 / mi) +214ft 7:58 / mi
shoes: Hoka Napali (BLK)

sunday shakeout with the pups.
12 PM

Cycling-Road 2:25:31 [3] 40.32 mi (16.6 mph) +2995ft

neighborhood ripper.... good legs and stayed on the gas.

ap: 220
np: 251
mp: 647
1876 kJ

Saturday Mar 9, 2019 #

10 AM

Cycling-Mixed Terrain 4:06:22 [3] 71.32 mi (17.4 mph) +4042ft

super solid day on the bike. the wind was howling all morning and basically stopped when i rolled out. sun was blazing. a bit muddy in chatfiled and some spots in waterton... but no complaints.

good legs.

ap: 208
np: 230
mp: 620
3028 kJ

Friday Mar 8, 2019 #

Running 1:03:42 [3] 8.1 mi (7:52 / mi) +455ft 7:28 / mi
shoes: Hoka Napali (BLK)

friday standard. dog drop off and long hood loop. felt ok. warmest morning in a long time... took off gloves after a couple of miles.
11 AM

Cycling-Road 1:34:28 [3] 25.71 mi (16.3 mph) +1476ft

lunch loop with maggie... warm and WINDY... stoked to get outside with maggie.

Thursday Mar 7, 2019 #

Note
slept:8.0

up a bit late after maggie got home. good sleep... slept a bit wrong and woke up with a sore neck... put some cbd cream on it when i got up and it's gone. magic.

got a super light dusting of snow. jinxed it. hoping it melts by noon.
7 AM

Running 37:56 [3] 4.31 mi (8:48 / mi) +215ft 8:24 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up. super icy out so slow going.
8 AM

Strength/Core 30:00 [3]

WU: 2 x myrtl - barbell complex - 10 x t-push ups - sumo walk

deadlift wu: 5 x #95, #135, #155

3x
10 x deadlift #175
10 x spiderman push ups
10e x lateral box hop over 20"
5e x kb ground to overhead #35
15 x weighted sit ups
15 x toes to post
15 x face down back ext
15 x kneeling plate half moon #25
12 PM

Cycling-Road 1:59:19 [3] 34.06 mi (17.1 mph) +2169ft

so much better today. good legs, energy and about 20 degrees warmer and sunny!!

ap: 210
np: 239
mp: 458
1420 kJ

Wednesday Mar 6, 2019 #

Note
slept:8.0

good sleep.. up a bit at 1am. Cat in our backyard again and Ruby was going nuts. took me a bit to get her inside... wide awake after that and took a while to fall back asleep.
8 AM

Cycling-Trainer 2:00:00 [3] 46.8 mi (23.4 mph) +994ft

Zwift workout - 4x10' OU (90/102) + 2x5x'1(110)

super solid session. felt just OK heading in but nailed all the intervals. feeling really strong... hopefully that's the last day on the trainer this week!

ap: 218
np: 242
mp: 409
1600 kJ
2 PM

Cycling-Road 1:36:40 [3] 26.66 mi (16.5 mph) +1480ft

rough one... stoked get out after a bunch of work early and then meetings... lower 40s but amped to pad some mileage and get outside.... I was ok for 20' then full on hypoglycemic bonk mode... not sure what caused it... but i was a bit light headed and felt weak... ate well post trainer session and a lot of carbs... maybe just weird timing for a ride. worst I have felt on my bike since i can remember.... worse than my 140 mile bonk at DK. odd.

Tuesday Mar 5, 2019 #

Note
slept:8.5

good sleep. feeling pretty rested.
8 AM

Cycling-Trainer 1:30:00 [3] 30.93 mi (20.6 mph) +2051ft

zwift miles. nothing too hard.. just cruising. finished Jack Ryan series... pretty rad. kind of over just "riding" the trainer.... still stoked on the structured workotus though.

ap: 209
np: 216
mp: 379
1151 kJ
C • Rain and snow on and off fo... 3
12 PM

Running 32:00 [3] 4.1 mi (7:48 / mi) +241ft 7:24 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. felt good. snow melting fast. hopefully ride outside tomorrow.

Strength/Core 30:00 [3]

decided to back off the strength training a bit earlier than planned... just gonna knock out a couple 30' sessions a week from here on out.

wu: myrtl - leg blaster - 10 x t-push ups - sumo walk

squat wu: 5 x #65, #95, #115

3x
10 x squat #15
10 x kbs #35
10 x box jumps 24"
10 x push ups
10e x kneeling slasher to halo #35
10 x russian twise #35
20 x plank with kb passthroug #35
60 x sit ups

Monday Mar 4, 2019 #

8 AM

Cycling-Trainer 2:00:00 [3] 50.5 mi (25.3 mph) +532ft

zwift - 6x5' @ 100 + 3 x 10' @ 85

super solid session on the trainer after dropping Fi at school. felt pretty damn good.

ap: 225
np: 247
mp: 312
1658 kJ
1 PM

Running 35:00 [3] 4.3 mi (8:08 / mi) +213ft 7:47 / mi
shoes: Hoka Napali (BLK)

dog jog... they were stoked to get out after a few days.

Sunday Mar 3, 2019 #

Note
slept:10.0

mega sleep... the big ride friday caught up with yesterday afternoon... after a movie and sushi with Fi I was smashed. we starting watching another movie in bed and we both passed out!
12 PM

Cycling-Trainer 1:35:53 [3] 37.0 mi (23.2 mph) +804ft

zwift workout - 2x10' OU (90/102) + 2x5x'1(110)

all i had time for. Fi having lunch with Maggie's mom.

ap: 210.
np: 238
mp: 338
1266 kJ

Saturday Mar 2, 2019 #

Note
slept:8.5

good sleep but a bit restless... typical after a big day.

pretty mellow day on tap with Fi. Will jump on the trainer and maybe lift today.... maybe.
8 AM

Cycling-Trainer 1:00:00 [3] 21.44 mi (21.4 mph) +466ft

super mellow spin on zwift. just getting a little sweat going. legs actually weren't terrible. watched the first classic of the year. got me stoked for racing. now i just need my bikes.
12 PM

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

warm up

Strength/Core 50:00 [3]

while fi napped (read books & played with her "babies")

2 x myrtl/hip mobility - barbell complex - 10 x kbs #35 - sumo walk

DL warm up: 5 x #95, #135, #155

- keeping it a bit lighter this block....

5x
5 x DL #185
10 x balance board push ups
20 sit ups

3x
20 x front squat #65
20 x step ups
20 x weighter sit ups #25
20 x toes to post
20 x face down back ext
20 x knee plate halfmoon #25

Friday Mar 1, 2019 #

Note
slept:8.5

maggie left early for the airport. dropping fi at school this morning and then knocking out a long ride.
9 AM

Cycling-Mixed Terrain 6:01:15 [3] 104.7 mi (17.4 mph) +6362ft

with maggie out of town and fi at school all day I decided to knock out a long before the next round of snow.

down to waterton and roxborough and then up to golden and back. front started moving through a little over half way but nothing too bad and i was dressed appropriately.

good legs most of the day.

ap: 209
np: 232
mp: 468
4475 kJ
C • good power 1

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