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Training Log Archive: Grandpa Jameson

In the 7 days ending Sep 17, 2017:

activity # timemileskm+ft
  Cycling-Road5 11:47:25 204.9(17.4/h) 329.76(28.0/h) 13759
  Running4 3:34:20 26.0(8:15) 41.84(5:07) 2399
  Strength/Core2 1:20:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total11 17:01:45 231.9 373.21 16698
averages - sleep:8.6

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Sunday Sep 17, 2017 #

Note
slept:9.25

more great sleep. cooler temps help. could have stayed in bed but wanted to get up and get cracking before Fi got up.

pulled the trigger yesterday and got a 2017 Slate. It was a demo with less than 300 miles on it. So stoked. Time to sell my road and cx bikes. then upgrade time!
12 PM

Running 1:21:38 [3] 9.0 mi (9:04 / mi) +1671ft 7:43 / mi
shoes: Nike WH4 (Fluoro)

deer creek midday. so fun. definitely planning on more trail running this fall and winter. nice cool temps and then a thunderstorm rolled in. finished in the pouring rain and and some gnarly lightning.

Saturday Sep 16, 2017 #

Note
slept:9.5

great sleep.
10 AM

Cycling-Road 3:52:42 [3] 66.2 mi (17.1 mph) +6411ft

lookout loop on a killer fall-like day. temps in the 50s the whole and cloudy. loved it. nice change. solid legs today.

ap: 190
np: 227
mp: 570
2656 kJ

Friday Sep 15, 2017 #

Note
slept:8.25

slammed morning/day of work.
7 AM

Running 36:35 [3] 4.7 mi (7:47 / mi) +338ft 7:17 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

dropping the dogs off. felt good.
1 PM

Cycling-Road 1:34:37 [3] 28.6 mi (18.1 mph)

just easy spinning through the hood. fallish feel in the air. can't wait until it's here in full force.

ap: 170
np: 201
mp: 554
965 kJ

Thursday Sep 14, 2017 #

Note
slept:7.5

got to bed late.... slept in.
9 AM

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

warm up

Strength/Core 40:00 [3]

2 x mini leg blaster + 10 x t-push up +20 x step ups

front squat warm up: 5 x #45, 5 x #65, 5 x #85

3x
5 x front squat #100
20 x step ups
10 x kbs #35
10e x kneeling keg lift #35
20 x reverse leg curl

power clean warm up: 5 x #65, 5 x #85

3x
5 x power clean #90
10 x box jump 24"
10 x weighted sit up #25
10 x toes to post
1' plank
12 PM

Cycling-Road 1:22:22 [3] 26.2 mi (19.1 mph)

mellow spin thought chatfield and back. legs are tired.

ap: 171
np: 190
mp: 480
845 kJ

Wednesday Sep 13, 2017 #

Note
slept:9.0

good sleep after burgers and beers at the pint room.
7 AM

Cycling-Road 3:12:24 [3] 52.2 mi (16.3 mph) +4992ft
ahr:148 max:175

killer morning ride with cody and will. mellow high grade/city view loop. perfect temps and ok legs.

ap: 176
np: 210
mp: 790
2036 kJ
4 PM

Running 32:50 [3] 4.1 mi (8:01 / mi) +47ft 7:55 / mi
shoes: Hoka Clayton (Red)

mellow family jog down at the river. warm.... and feeling ok.

Tuesday Sep 12, 2017 #

Note
slept:8.25

"slept in". stayed up to watch first 3 quarters of bolts game... glad i went to sleep.
C • Bolts 6
11 AM

Cycling-Road 1:45:20 [3] 31.7 mi (18.1 mph) +2356ft

mellow lunch miles with some solid climbing. feeling the squats and DL from yeserday.

ap: 176
np: 213
mp: 972
1110 kJ

Monday Sep 11, 2017 #

Note
slept:8.25

gnarly dreams.
6 AM

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

warm up

Strength/Core 40:00 [3]

stayed with the same weight this week for squat & DL. No rush... and it was still challenging.

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

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

3x
5 x squat #135
5 x box jumps
4 x scotty bob #20
10 x weighted sit ups #25
20e x calf raise

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

3x
5 x DL #175
10 x kbs #35
20 x step ups 20"
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM

Running 1:03:17 [3] 8.2 mi (7:43 / mi) +343ft 7:25 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

easy jog down to the river and back. good legs. warm. totally ready for some fall weather.

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