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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 19, 2017:

activity # timemileskm+ft
  Cycling-Road4 7:55:25 108.5 174.61 5964
  Running5 3:51:58 28.56(8:07) 45.96(5:03) 1425
  Cycling-Trainer2 2:45:21 46.2(16.8/h) 74.35(27.0/h) 709
  Strength/Core1 1:00:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total12 15:42:44 183.76 295.73 8368
averages - sleep:9 weight:147.8lbs

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Sunday Nov 19, 2017 #

Note
slept:9.5

thanksgiving #1 done.... a lot of pumpkin pie consumed!
12 PM

Cycling-Road 2:12:12 [3] 32.5 mi (14.8 mph) +1772ft
ahr:150 max:176

mellow sunday spin. out and back in waterton/CT. A lot of rad snow on the CT. good fun.

Saturday Nov 18, 2017 #

Note
slept:9.25

banking sleep. hibernation mode. long ride later today and our 1 of 2 thanksgiving feasts tonight.
11 AM

Cycling-Road 3:00:50 [3] 49.2 mi (16.3 mph) +2067ft
ahr:154 max:175

local dirt cruise... chatfield, high line canal, and out ot roxborough state park. felt. just keeping the power down on the flats.

Friday Nov 17, 2017 #

Note
slept:9.0

more big sleep. maggie home today. stoked.
7 AM

Running 37:37 [3] 4.6 mi (8:11 / mi) +307ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog to drop off the dogs and then a lap of the hood.
8 AM

Cycling-Trainer 1:30:09 [3] 26.9 mi (17.9 mph) +361ft
ahr:139 max:167

TRAINER SERIES v3: 1B

more cadence work and ILTs. then 3 x 5' @220. solid.

ap: 117
np: 156
mp: 289
633 kJ

Thursday Nov 16, 2017 #

Note
slept:9.0

all day yesterday i thought it was thursday... bummer.
9 AM

Running 1:04:00 [3] 8.2 mi (7:48 / mi) +344ft 7:30 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog from home. i was going to hit the trails after dropping Fi at school but just didn't have time before 10am all hands. legs are good though.
2 PM

Strength/Core 1:00:00 [3]

myrtl & mobility

2 x mini leg blaster, 20 step ups, 10 x t-push ups, sumo walk

squat
10 x #65
10 x #85
10 x #95
10 x #105
- 20 x sit ups between sets

deadlift
10 x #95
10 x #110
10 x #120
10 x #130
- 20 x toes to post between sets

3x
3 x curtis p #65
10 x kbs #35
10e x lateral box jump
10 x spiderman push ups
10e x kneeling keg lift #35
20 x reverse leg lift/back ext
10 x TRX row
20 x TRX knee raises
1'

Wednesday Nov 15, 2017 #

Note
slept:9.25

feeling great. another busy day and in the office for a bit this morning. lunch ride if all goes as planned.
11 AM

Cycling-Road 1:52:23 [3] 26.8 mi (14.3 mph) +2125ft
ahr:144 max:167

super fun lunch ride. getting more confident on the slate with the byways. starting to lay into turns. crazy how well they hook up into corners. killer day on the trails.
3 PM

Running 33:30 [3] 4.0 mi (8:23 / mi) +233ft 7:56 / mi
shoes: Nike Air Pegasus+ 34 - Navy

almost daily dog jog. just cruising. ruby is ready for a day off. since winter is coming they have removed the port-o-jons in the two parks we run through... trouble for afternoon jogs.

Tuesday Nov 14, 2017 #

Note
slept:9.75

monster sleep for me and fi. she slept 11 hours without making a peep.
9 AM

Cycling-Trainer 1:15:12 [3] 19.3 mi (15.4 mph) +348ft
ahr:136 max:165

TRAINER SERIES v3: 1A

first trainers session of the offseason program. a lot of candence work (spin ups) & ILTs. Been years since i've done any work like. low stress but challenging for sure.

ap: 106
np: 147
mp: 287
480 kJ
3 PM

Running 34:57 [3] 4.3 mi (8:08 / mi) +239ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow dog jog. feeling good. warm.

first run in new pegasus. so good. slippers.

Monday Nov 13, 2017 #

Note
slept:7.5 weight:147.8lbs

rough night of sleep. Fi up a bunch of times.. totally random. she still has a cold.

first day of Sessions:6 Offseason Program.

147.8 this morning after plowing through a bunch of food late yesterday. goal is to race my bike at around 140 next year. no changes in diet really needed. just less snacking and more fasted workouts. always does the trick.

the crazy thing is that at 147 I'm pretty damn lean.... feel/look leaner than when i did leadville. training less, eating and drinking (beer) more.
9 AM

Running 1:01:54 [3] 7.46 mi (8:18 / mi) +302ft 7:59 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jog with pups after dropping Fi at school. warm! down to the singletrack on the river and back. Sienna's longest run. May shoot for 8 next week if it's back to being cold.
12 PM

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

warm up

Cycling-Road 50:00 [3]

Sessions:6 Week One, Session One

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

squat
10 x #65
3 x 10 #85
- 10e x kneeling halo to slasher #26 between sets

deadlift
10 x #85
3 x 10 #105
- 10 x russian twist between sets

4x
10 x walking lunges #40
10 x kbs #35
10 x box jumps
10 x push ups
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
1' plank

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