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Training Log Archive: Grandpa Jameson

In the 7 days ending Dec 10, 2017:

activity # timemileskm+ft
  Cycling-Road4 9:12:28 151.2(16.4/h) 243.33(26.4/h) 10687
  Running5 3:32:10 26.05(8:09) 41.92(5:04) 1993
  Strength/Core2 1:40:00
  Cycling-Trainer1 1:30:18 33.4(22.2/h) 53.75(35.7/h) 1017
  StairMaster1 10:00 0.25(40:02) 0.4(24:53) 530
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total12 16:14:56 211.4 340.22 14497
averages - sleep:9 weight:149lbs

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Sunday Dec 10, 2017 #

Note
slept:8.75

Fi was up before me.
10 AM

Cycling-Road 2:08:07 [3] 31.7 mi (14.8 mph) +1706ft
ahr:146 max:169

this 2 hour ride from home never gets old. 85% dirt. plenty of single track. waterton canyon and the CT. no cars. doesn't really get any better and always still can't believe this is my "standard" ride from my front door.

definitely a bit of tired legs from yesterday. so just cruised and never pushed. gnar headwind heading out waterton helped with out. just want to get home and EAT!!!

Saturday Dec 9, 2017 #

Note
slept:9.0

tons of family stuff going on this weekend. good times.
10 AM

Cycling-Road 3:52:03 [3] 66.0 mi (17.1 mph) +6330ft
ahr:158 max:195

lookout loop from home. killer weather and pretty good legs. only one really hard effort near the top of lookout.. some 20 year old kid tried to race me so i had to show him some old man strength and crush his dreams.

ap: 187
np: 222
mp: 751
2600 kJ

Friday Dec 8, 2017 #

Note
slept:9.25

crazy dreams.
7 AM

Running 38:55 [3] 4.7 mi (8:17 / mi) +307ft 7:48 / mi
shoes: Nike Air Pegasus+ 34 - Navy

super mellow jog to drop of the dogs. extra easy due to a dusting of snow on all the sidewalks. didn't want to bust my ass.
12 PM

Cycling-Road 1:37:39 [3] 29.1 mi (17.9 mph) +1867ft

lunch spin around deer creek, SV, and KC. power meter died. figures... good legs today.

Thursday Dec 7, 2017 #

Note
slept:9.0 weight:149lbs

10 degrees out this morning... winter is here.

149lbs/12% BF
8 AM

Running 1:06:00 [3] 8.0 mi (8:15 / mi) +962ft 7:24 / mi
shoes: Nike WH4 (Fluoro)

headed over to south valley after dropping Fi at school. been a while since i have run on the trails... that is going change as full on winter approached. fun and good one.
12 PM

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

strength warm up

Strength/Core 50:00 [3]

2 x mini leg blaster, 20 x step ups, 10 x 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 sit ups between sets

3x
3 x curtis p #65
10 x kbs #35
10 x kb sdhp 335
10 x box jumps 24"
10 x push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
20e x calf raise

Wednesday Dec 6, 2017 #

Note
slept:9.0

standard. 9pm-6am. good routine.

highs in the 30s next couple of days. trainer time.
7 AM

Cycling-Trainer 1:30:18 [3] 33.4 mi (22.2 mph) +1017ft
ahr:149 max:171

built this workout in zwift. love how simple it is. 6x8' AeT (235w) with 4' recovery (130w). Did this as big gear intervals. love workouts like this.
1,3 - alt seated standing every 1'
1,5 - alt seated standing every 2'
3,6 - alt seated standing every 30"

ap: 187
np: 204
mp: 542
1011 kJ
12 PM

Running 34:21 [3] 4.25 mi (8:05 / mi) +237ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow dog jog. 4th day in a row for the pups. ruby is tired. day off for them tomorrow.

Tuesday Dec 5, 2017 #

Note
slept:9.25

lower back finally loosening up. more great sleep. i think i maybe be hitting lifetime best sleep phase. we maggie back to working out in the mornings and Fi's wake up time unpredictable we both workout at the same time early anymroe... or at least I don't want to start and have to stop... so i just sleep in. it's great!
9 AM

Running 38:49 [3] 4.8 mi (8:05 / mi) +248ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

hood lap with the pups. in the 20s at the start 30s by then end. blazing sun!
12 PM

Cycling-Road 1:34:39 [3] 24.4 mi (15.5 mph) +784ft
ahr:145 max:166

mellow spin on my new 90' gravel loop. just taking it easy. recovery week and keeping everything mellow. just stoked to get outside.

Monday Dec 4, 2017 #

8 AM

StairMaster 10:00 [3] 0.25 mi (40:02 / mi) +530ft 13:18 / mi

strength warm uo

Strength/Core 50:00 [3]

recovery/deload week. went to the gym to mix it up.

2 x barbell complex, 10 x push ups, 5 x dead hang pull ups

squat
10 x #65
10 x #85
10 x #95
10 x #105
- 10 x hanging knee raised between sets

deadlift
10 x #95
10 x #110
10 x #120
10 x #130
- 10 x legs raises/toes to sky between sets

3x
5e x goblet squat to one leg hold #35
5e x single kb deadlift #35
10 x kbs #35
20 x step ups 20"
20 x sit ups

3x
10 x TRX row
10 x bosu walk over push up
10 x bosu sit ups
10 x ab roll out
10 x back ext
12 PM

Running 34:05 [3] 4.3 mi (7:56 / mi) +239ft 7:32 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups at lunch. temp dropped a bit. cold by the time i got home.

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