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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 15, 2017:

activity # timemileskm+ft
  Cycling-Road6 11:33:26 209.6(18.1/h) 337.32(29.2/h) 12799
  Running4 3:22:23 24.1(8:24) 38.78(5:13) 2428
  Cycling-MTB1 1:40:22 24.3(14.5/h) 39.11(23.4/h) 1820
  Total11 16:36:11 258.0(3:52) 415.21(2:24) 17047
averages - sleep:8.5

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Saturday Jul 15, 2017 #

Note
slept:10.0

huge sleep... needed it after all the early wake ups this week. easy pre-race ride today.
C • TEN HOURS OF SLEEP 3
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

Friday Jul 14, 2017 #

Note
slept:7.5

Fi did not want to go to sleep last night. a couple of mellow days on tap to freshen up for sunday. not a goal race but I'd still like to race hard.
6 AM

Cycling-Road 1:32:14 [3] 28.3 mi (18.4 mph) +937ft
ahr:132 max:156

mellow morning spin through chatfield and back. decent legs, no hard efforts... a bit sleepy from early wake ups all week. doing what i can now. big schedule changes on the horizon.

ap: 160
np: 182
mp: 396
883 kJ

Thursday Jul 13, 2017 #

Note
slept:8.0

did not want to get out of bed this morning but made plans to run with james.
6 AM

Running 1:07:00 [3] 7.6 mi (8:49 / mi) +1171ft 7:42 / mi

green mtn jog with james. he's visiting from socal. good catching up. tired.
1 PM

Cycling-MTB 1:40:22 [3] 24.3 mi (14.5 mph) +1820ft
ahr:144 max:173

finally got my mountain bike back. fun rip on the local trails. I was riding well and having fun.

Wednesday Jul 12, 2017 #

Note
slept:8.0

more good sleep. minor cold i was battling is just about gone.

parents got here yesterday for 2 weeks. Fi is so stoked!

bike is finally ready to pick up. racing sunday is a go!
6 AM

Cycling-Road 1:49:30 [3] 31.7 mi (17.4 mph) +2207ft
ahr:134 max:160

mellow morning miles... just getting volume and taking easy. warm and humid. legs were good coming off yesterday.

ap: 172
np: 208
mp: 481
1128 kJ
4 PM

Running 32:56 [3] 4.2 mi (7:50 / mi) +47ft 7:46 / mi
shoes: Hoka Clayton (Red)

easy jog on the river path with maggie. calves super tight.

Tuesday Jul 11, 2017 #

Note
slept:7.75

up early to run. parents get into town today.
6 AM

Running 1:08:00 [3] 8.0 mi (8:30 / mi) +969ft 7:38 / mi
ahr:138 shoes: Hoka Speed Instinct (Blu)

mellow morning miles at south valley. still feeling the descents in the quads and calves climbing. c'mon legs!
12 PM

Cycling-Road 1:28:59 [3] 27.8 mi (18.7 mph) +1669ft
ahr:144 max:181

starting my "short power build" plan to get ready for CX. I figure mixing this with long rides will have me ready for LT100 and CX in September. I'm more stoked about CX than Leadville.

solid warm up then 10x1' hard, slightly uphill. recovery spin back to start.
avg watts per interval:
355,362,359,374,370,415,425,428,439,445

ap: 182
np: 239
mp: 685
971 kJ

Monday Jul 10, 2017 #

Note
slept:8.75

zombie sleep.. and didn't set the alarm correctly. oh well.
6 AM

Cycling-Road 1:26:51 [3] 26.1 mi (18.0 mph) +814ft
ahr:130 max:149

mellow monday morning spinner. nice and cool. low 60s. seem to be battling the start of a cold. not full on but a bit off.

ap: 155
np:178
mp: 369
810 kJ
1 PM

Running 34:27 [3] 4.3 mi (8:01 / mi) +241ft 7:36 / mi
ahr:137 max:155 shoes: Hoka Clayton (Red)

mellow lunch run from in the middle of a busy work day. wanted to squeeze in some strength work because I've been slacking on that but didn't have time.

starting to feel ok running again... gonna give manor house another go in the morning.

Sunday Jul 9, 2017 #

Note
slept:9.5

no Leadville for us this weekend. bummed for maggie but she made the right call. long ride today.

called shop yesterday and they still didn't have the parts... bummed. I was hoping to race tuesday night and next sunday. hopefully they'll get the parts monday and I'll be all good.
10 AM

Cycling-Road 3:58:00 [3] 70.3 mi (17.7 mph) +6268ft

later start and paid price. lookout loop. totally melting that last 90' after descending. couldn't drink enough. good power on the climbs until then though.

saw a huge bear at the top of lookout. biggest one i've seen.

ap: 187
np: 225
mp: 743
2664 kJ

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