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Training Log Archive: Grandpa Jameson

In the 7 days ending Dec 3, 2017:

activity # timemileskm+ft
  Cycling-Road5 9:59:43 161.6(16.2/h) 260.07(26.0/h) 8136
  Cycling-Trainer2 3:00:00 58.3(19.4/h) 93.83(31.3/h) 3087
  Running4 2:55:56 22.0(8:00) 35.4(4:58) 1107
  Strength/Core2 1:40:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total13 17:55:39 242.9 390.91 12870
averages - sleep:10 weight:148.5lbs

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Note
slept:9.5

fun night out with with maggie.
7 AM

Running 33:22 [3] 4.0 mi (8:21 / mi) +224ft 7:55 / mi

easy jog with the pups. lower back kind of tight. Fiona free morning so heading to breakfast and some shopping with maggie.
12 PM

Cycling-Road 1:56:50 [3] 33.9 mi (17.4 mph) +2448ft
ahr:149 max:172

midday sunday spin. warm & windy. enjoying the last bit of warm weather for a bit. better legs today. didn't push. cruise mode.

ap: 179
np: 212
mp: 517
1225 kJ

Saturday Dec 2, 2017 #

Note
slept:9.0

could have kept sleeping but headed for the gym and wanted to get up before Fi.
12 PM

Cycling-Road 3:12:12 [3] 48.2 mi (15.0 mph) +2405ft
ahr:152 max:177

kind of a grind today. chatfield-waterton/CT-high line- roxborough. just kind of had bad legs and lacking motivation after a fun morning with the girls and a big breakfast. got in the time but nothing spectacular.

Friday Dec 1, 2017 #

Note
slept:9.0 weight:149lbs

more working late... but stoked it's friday. ready for the weekend.

new scale. good reviews and say the BF% is as close to dexa as a scale can get. 149. 12%. probably about right.
7 AM

Running 54:00 [3] 6.8 mi (7:56 / mi) +389ft 7:32 / mi

drop off the pups and then took a longer way home. solid loop. another beautiful morning.
11 AM

Cycling-Road 1:44:47 [3] 31.9 mi (18.3 mph) +2423ft
ahr:149 max:169

too nice to be on the trainer.... 3x10 AeT up deer creek. felt good.

1 - 252 watts @ 163
2 - 240 watts @ 163
3 - 252 watts @ 163

making some solid progress... already.

ap: 187
np: 218
mp: 780
1178 kJ

Thursday Nov 30, 2017 #

Note
slept:8.25

worked a bit late.
9 AM

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

strength 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
10 x #110
8 x #120
8 x #130
- 10 x weighted situps #25 between sets

deadlift
10 x #95
10 x #110
10 x #140
8 x #150
8 x #160
- 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
10 x toes to post
20 x facedown back ext
1' active plank
12 x TRX row
20 x TRX knee raises
1' rapid calf raise
1 PM

Cycling-Road 1:31:01 [3] 24.4 mi (16.1 mph) +860ft
ahr:148 max:174

mellow spin. killer loop with a mix of it all... will now be my mellow/recovery loop if I want to get on the dirt. has it all. kinda tired after late night and long morning of work.

Wednesday Nov 29, 2017 #

Cycling-Trainer 1:30:00 [3] 29.3 mi (19.5 mph) +2234ft
weight:148lbs

zwift miles. all i had time for this morning and no lunch ride due to meeting. good legs today. started watching stranger things. pretty rad.

ap: 185
np: 196
mp: 529
1002 kJ

Note
slept:8.5

zombie sleep. was planning to get up at 6 but slept til 630.

Note
slept:8.5

zombie sleep. was planning to get up at 6 but slept til 630. low back kind of tight.
3 PM

Running 34:37 [3] 4.3 mi (8:03 / mi) +238ft 7:39 / mi
shoes: Nike Air Pegasus+ 34 - Navy

more killer weather and a solid cruise with the pups. really enjoying "just jogging" with no agenda or goals with it other than to get the pups out.

Tuesday Nov 28, 2017 #

Note
slept:8.0

finished watching the office last night... for the third time. 192 episodes. so good.
9 AM

Cycling-Trainer 1:30:00 [3] 29.0 mi (19.3 mph) +853ft
ahr:138 max:164

TRAINER SERIES v3: 3A

solid work. big gear ILT and spin ups. then 5 x 5 @220. feeling strong right now.

ap: 144
np: 176
mp: 414
780 kJ
3 PM

Running 53:57 [3] 6.9 mi (7:49 / mi) +256ft 7:33 / mi
shoes: Nike Air Pegasus+ 34 - Navy

afternoon cruise with the pups. awesome out. perfect running weather. pups were moving after a day off.

Monday Nov 27, 2017 #

Note
slept:9.25

passed out early last night after a crazy toddler bday party... good beers and food though!!
9 AM

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
8 x #85
8 x #110
8 x #120
6 x #135
4 x #145
- 20 x sit ups between sets

deadlift
10 x #95
10 x #110
8 x #140
8 x #150
6 x #175
4 x #185
- 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
12 PM

Cycling-Road 1:34:53 [3] 23.2 mi (14.7 mph)
ahr:146 max:172

so nice out. mid 70s.... kinda windy but just having fun.

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