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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 12:

activity # timemileskm+ft
  Cycling-Road4 11:50:11 176.9(14.9/h) 284.69(24.1/h) 12042
  Running5 3:10:31 23.8(8:00) 38.3(4:58) 1270
  Cycling-trainer/stationary2 2:45:20 59.1(21.4/h) 95.11(34.5/h) 2011
  Strength/Core2 1:30:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total13 19:36:02 260.8 419.72 15863
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday Nov 12 #

Note

great sleep... after watching ND shit the bed.

Maggie leaves for ATL this morning, gone until Friday midday!! solo with Fi all week but she's hanging with Maggie's mom today. big ride.
9 AM

Running 36:25 [3] 4.7 mi (7:45 / mi) +248ft 7:23 / mi
shoes: Nike Air Pegasus+ 30 - Cali

pre-ride hood lap with the pups after Maggie and Fi took off.. they were ripping... fit. i felt pretty good too. killer morning. gets me so stoked to see them loving running. helping me get fit too!

20 miles with the dogs this week. hoping to increase that to 25-30.
10 AM

Cycling-Road 5:16:48 [3] 70.4 mi (13.3 mph) +7676ft
ahr:155 max:181

such a rad ride. had the day wide open which doesn't happen much...by choice.... so i went for it.

rolled out from home and up deer creek to indian hills, climbed up the backside of mount falcon and then ripped a loop up there. quite a bit of snow on the southside of the meadow loop. dropped backed down the descended LOB... so sick. Had to walk some of the gnarly sections on the slate but didn't want to push it or rip a side wall.

got back to the 74 and then climbed of grapevine for the first time. so rad. paved/gravel mix and a solid climb. descended the 40 and refilled. heading to green mtn for a lap and even dropped some mtb dudes on the box o rock "bike park". ripped over to bear creek for more dirt and was feeling better as the day went on. took the bike path to coal mine to home.

so fun and the exact reason i bought the slate. it's game changing with the WTB Byways. They can handle the dirt with ease and slick center rolls great on the roads. can't way for more rides like this.

first time riding over 3ish hours since Leadville and I felt fantastic beginning to end.... was firing on the way home. could have ridden a lot more. I really hope I get into DK.

Saturday Nov 11 #

Note
slept:8.75

good sleep. finally adjusting to time change.
11 AM

Cycling-Road 2:57:29 [3] 48.6 mi (16.4 mph) +1781ft
ahr:149 max:176

killer loop from home. connected a bunch of different stuff. 80% on the dirt. awesome. explored some more singletrack in chatfield. so many options. I could easily make this ride 5 hours.

Friday Nov 10 #

Note
slept:9.0

great sleep. Fi and Maggie have colds.... need to steer clear of it and not end up sick.
7 AM

Running 36:47 [3] 4.6 mi (8:00 / mi) +304ft 7:32 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jog to drop off the pups and then around the hood. feeling great running these days.... but just been doing short, super easy jogs.
11 AM

Cycling-Road 2:10:33 [3] 32.4 mi (14.9 mph) +1732ft
ahr:145 max:175

another fun friday ride. luke showed me some more fun single track in chatfield. stoked to add these to my gravel loops. good legs today. some snow on the CT. rad.

Thursday Nov 9 #

Note
slept:8.0

zombie sleep and crazy dreams.
6 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, 20 steps ups, 10 x push ups, sumo walk

squat
10 x #65
19 x #85
10 x #105
8 x #115
8 x #125
- 20 x sit ups between sets

deadlift
10 x #100
10 x #130
8 x #140
8 x #150
- 20 x toes to post between sets

3x
3 x curtis P #65
10 x kbs #35
20 x lateral box jump
10 x push ups
10e x kneeling keg lift #35
20 x reverse curl/back ext
20e x calf raise
1 PM

Cycling-Road 1:25:21 [3] 25.5 mi (17.9 mph) +853ft

mellow recovery spin. out and back through chatfield state park. cold. only 37.

ap: 177
np: 195
mp: 484
907 kJ

Wednesday Nov 8 #

Note
slept:8.0

light dusting of snow. more trainer time today.
8 AM

Cycling-trainer/stationary 1:30:00 [3] 33.0 mi (22.0 mph) +1014ft
ahr:151 max:171

AeT workout zwift. 4 x 10' @ AeT power (240 watts), 5' easy (130 watts) between. solid work.

ap: 191
np: 207
mp: 706
1032 kJ
3 PM

Running 33:59 [3] 4.3 mi (7:54 / mi) +237ft 7:31 / mi
shoes: Hoka Clayton (Red)

more miles with the pups. beautiful out. 60s and blazing sun. 30 degrees warmer than at the same time yesterday. rad.

Tuesday Nov 7 #

Note
slept:9.0

crashed early! tried to sleep more but just couldn't. up just after 530. supposed to snow today... i hope it does.
9 AM

Cycling-trainer/stationary 1:15:20 [3] 26.1 mi (20.8 mph) +997ft
ahr:147 max:173

aerobic miles on zwift. feeling pretty good.

ap: 189
np: 201
mp: 446
853 kJ
3 PM

Running 32:47 [3] 4.1 mi (8:00 / mi) +231ft 7:35 / mi
shoes: Nike Air Pegasus+ 30 - Cali

more miles with the pups. light snow and perfect temps for them. they were loving it. stoked on these daily, easy jogs.

Monday Nov 6 #

Note
slept:8.5

easier getting up with time change... but still just wanted to sleep.
6 AM

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

warm up

Strength/Core 50:00 [3]

starting to feel decently strong again... its a good feeling.

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

squat
10 x #65
8 x #85
8 x #105
8 x #115
6 x #130
4 x #140
- 20 x sit ups between sets

deadlift
10 x #95
8 x #100
8 x #130
8 x #140
6 x #160
4 x #170
- 20 x sit ups between sets

3x
10 x walking lunge w/ kb overhead #26
5 x scotty bob #20
10 x box jumps 24"
10 x kbs #35
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM

Running 50:33 [3] 6.1 mi (8:17 / mi) +250ft 7:59 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jogs with the pups at lunch. getting them back into long distance shape... or at least ruby back into shape. this was sienna's longest run yet. I'd like to get them up to 10 miles over the winter.

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