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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 26, 2017:

activity # timemileskm+ft
  Cycling-Road5 12:06:35 190.9(15.8/h) 307.22(25.4/h) 13335
  Running4 2:47:11 20.0(8:22) 32.19(5:12) 1038
  Strength/Core2 1:40:00
  Cycling-trainer/stationary1 1:20:00 25.2(18.9/h) 40.56(30.4/h) 797
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total12 18:13:46 237.1 381.57 15710
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

Note
slept:9.0

good sleep but forced myself up again to jog with the pups before maggie heads to the gym.
7 AM

Running 35:00 [3] 4.3 mi (8:08 / mi) +238ft 7:44 / mi
shoes: Nike Air Pegasus+ 34 - Navy

more easy mile with the pups. felt way better today and paced showed it. pups are tired!

20-30 miles per week is perfect for me right now. if/when the real winter weather comes in I'll likely start running quite a bit more and back off the bike volume so i don't lose my mind on the trainer.
11 AM

Cycling-Road 2:05:52 [3] 33.7 mi (16.1 mph) +2414ft

sunday spinner with JP. cruised through DC, SV, and KC. good legs and mellow effort.

ap: 141
np: 179
mp: 582
1062 kJ

Saturday Nov 25, 2017 #

Note
slept:8.0

up to the run the pups.....
7 AM

Running 35:00 [3] 4.0 mi (8:45 / mi) +258ft 8:15 / mi
shoes: Nike Air Pegasus+ 34 - Navy

slow shakeout with the pups. gut off from the start... made it home. close call.
11 AM

Cycling-Road 2:58:49 [3] 48.1 mi (16.1 mph) +2897ft
ahr:150 max:174

back on the dirt and stoked. chatfield, highline canal, roxborough. I could easily get in 4-5 hours down that way and even longer if I incorporated hildebrand, SV & KC.

Friday Nov 24, 2017 #

Note
slept:9.5

thanksgiving session 2 in the books. more epic eating.
11 AM

Cycling-Road 2:44:05 [3] 46.7 mi (17.1 mph) +3930ft
ahr:154 max:177

took it to the roads to knock out some AeT intervals (5x5'). solid efforts. was planning on riding the high grade/city view loop but the wind started howling. kept it low but still got blown around.

ap: 178
np: 214
mp: 547
1751 kJ

Thursday Nov 23, 2017 #

Note
slept:7.0

up early.... want to get in a strength session and then ride midday before bolts game (230) and thanksgiving feast.... all at home so a pretty mellow day.
6 AM

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

warm up

Strength/Core 50:00 [3]

mobility & myrtl
2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
10 x #85
8 x #105
6 x #120
10 x #135
- 10 x kneeling halfmoon #25 between sets

deadlift
10 x #95
10 x #110
8 x #130
6 x #150
4 x #175
- 20 x sit ups 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
12 x TRX row
20 x TRX knee raises
1' rapid calf raise
10 AM

Cycling-Road 2:06:27 [3] 32.0 mi (15.2 mph) +1683ft
ahr:152 max:182

another super fun gravel rip. more single track in chatfiled... ripping it. rode hard for a bit at the end of waterton dropping some mtb guys that were way too serious. good legs today.

time beer, pie, turkey, and bourbon... in no particular order.

Wednesday Nov 22, 2017 #

Note
slept:9.75

big sleep. 5 days of no work. stoked for family time.

Cycling-Road 2:11:22 [3] 30.4 mi (13.9 mph) +2411ft
ahr:144 max:169

all the fun singletrack from home. dirt in perfect condition after a little rain yesterday. mid 40s at the the start and mid 60s by the end. pockets loaded with clothes. good legs and super fun.

Tuesday Nov 21, 2017 #

Note
slept:8.0

up with an alarm for the first time in a while. trainer session and then heading into the office.
6 AM

Cycling-trainer/stationary 1:20:00 [3] 25.2 mi (18.9 mph) +797ft
ahr:136 max:162

TRAINER SERIES v3: 3A

more drills and big gear work then 5 x 5' @ 220 watts. Workouts are easy... but i suppose they should be right now.

ap: 141
np: 175
mp: 397
679 kJ
1 PM

Running 35:31 [3] 4.3 mi (8:16 / mi) +237ft 7:51 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow just with the pups. cold and nasty out. legs ok. been feeling the strength sessions in the sticks.

Monday Nov 20, 2017 #

Note
slept:8.5

good sleep. up earlier than I have been to knock out a bunch of work. Two busy days and then 5 days off.
8 AM

Running 1:01:40 [3] 7.4 mi (8:20 / mi) +305ft 8:01 / mi
shoes: Nike Air Pegasus+ 34 - Navy

monday morning dog jog. felt good and the dogs were too after a couple of days off from running.
12 PM

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

warm up

Strength/Core 50:00 [3]

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

squat
10 x #65
10 x #85
8 x #110
6 x #120
4 x #130
- 20 x sit ups between sets

deadlift
10 x #95
10 x #110
8 x #140
6 x #150
4 x #160
- 20 x toes to post between sets

3x
10 x walking lunge with kb overhead #26
10 x kbs #35
10 x box jumps 24"
10 x push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
1' plank
20e x calf raise

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