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Training Log Archive: Grandpa Jameson

In the 7 days ending Aug 27:

activity # timemileskm+ft
  Cycling-Road3 4:39:42 82.5(17.7/h) 132.77(28.5/h) 3824
  Cycling-MTB2 2:59:05 37.4(12.5/h) 60.19(20.2/h) 2723
  Cycling-CX3 2:33:59 32.0(12.5/h) 51.5(20.1/h) 1336
  Running2 1:33:37 12.5(7:29) 20.12(4:39) 365
  Hike2 1:00:00 3.0(20:00) 4.83(12:26) 900
  Strength/Core1 30:00
  Cycling-trainer/stationary1 20:00 6.0(18.0/h) 9.66(29.0/h)
  Total12 13:36:23 173.4 279.06 9147
averages - sleep:8.2

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Sunday Aug 27 #

Note
slept:8.5

bagged any kind of workout or ride yesterday. just not feeling. good times hanging out with the weegers. pizza and beer... then whiskey.
12 PM

Cycling-MTB 1:13:20 [3] 16.6 mi (13.6 mph) +1259ft

feeling good ripping around on the local trails after mellow morning of watching the world cup race. broke my pedal about an hour in. couldn't clip in any more. spun on the road home. lame.... but not too disappointed. feeling lazy.

Saturday Aug 26 #

Note
slept:8.0 (rest day)

good sleep.
10 AM

Hike 40:00 [3] 2.0 mi (20:00 / mi) +500ft 16:10 / mi

mellow hike with the girls, the dogs, and the weegers. showing them the goodness colorado offers.

Friday Aug 25 #

Cycling-MTB 1:45:45 [3] 20.8 mi (11.8 mph) +1464ft

good times ripping around with weeger on the local trails.

Thursday Aug 24 #

Note
slept:7.75

up early for a strength workout before heading into work. busy day. weeger party starts this afternoon!
6 AM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +400ft 14:31 / mi

warm up
10' increasing incline
10' w/ #40 weight vest

Strength/Core 30:00 [3]

2x
barbell complex + 10 x push ups + sumo walk

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

3x
5 x squat #120
5 x box jump 24"
10 x kb sdhp #35
10 x weighted sit up #25

DL wu: 5 x #120, 5 x #135

3x
5 x DL #145
10 x kbs #35
10 x shrug #70
10 x toes to post
12 PM

Cycling-Road 1:34:46 [3] 29.1 mi (18.4 mph) +1987ft

lunch cruise around SV & KC. pretty good legs today.

ap: 183
np: 215
mp: 537
1039 kJ

Wednesday Aug 23 #

Note
slept:7.5

good sleep... rad time with maggie at red rocks to see chris janson, maren morris, and sam hunt. so many drunk fools!!

up at 5 for a firewall upgrade and then back to sleep for a couple of hours.
12 PM

Cycling-CX 1:07:39 [3] 16.7 mi (14.8 mph) +620ft
ahr:138 max:168

cx practice on a freshly tuned bike. running so good now! found more fun stuff in chatfield. stoked to race tonight.
5 PM

Cycling-CX 56:12 [3] 9.6 mi (10.2 mph) +463ft

laps of the course and staying loose on the bike path
6 PM

Cycling-CX (RACE!) 30:08 [3] 5.7 mi (11.3 mph) +253ft
ahr:183 max:192

B2B Race #1

super fun. they did call ups based on last year and current usac rank... having not raced in 6 years I was in the back row... 40 guys deep!

I had a good start and got by a bunch of guys and then just started doing work. I reeled in a lot of guys and didn't get passed. super fun effort and my plan is to just use these as full on training sessions and it was a good one. hoping to be firing for cx in october. no idea where i finished. top 15? top 10? just good hard racing.

Tuesday Aug 22 #

Note
slept:8.0

good sleep. back on the grind today.
7 AM

Cycling-trainer/stationary 20:00 [3] 6.0 mi (18.0 mph)

attempted a trainer road workout... pulled the plug at 20'. just not into it.

Running 31:37 [3] 4.0 mi (7:54 / mi) +231ft 7:30 / mi

mellow hood jog.... way more fun than riding the trainer.
12 PM

Cycling-Road 1:32:56 [3] 27.8 mi (17.9 mph) +1030ft
ahr:138 max:161

another mellow spin through chatfield. met up with jerod and talked bike racing. dude is so fast.

ap: 161
np: 183
mp: 581
899 kJ

Monday Aug 21 #

Note
slept:9.5

good to be home.

ended up being a good rest week for me. ready to get back on the bike and ready for cx.
8 AM

Running 1:02:00 [3] 8.5 mi (7:18 / mi) +134ft 7:11 / mi
shoes: Nike WH4 (Fluoro)

waterton canyon with mario. easy on the way out and moving on the way back (for me). feeling good.
2 PM

Cycling-Road 1:32:00 [3] 25.6 mi (16.7 mph) +807ft

easy spin with maggie through chatfield and back. legs and body feeling good.

ap: 128
np: 163
mp: 411
707 kJ

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