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Training Log Archive: Grandpa Jameson

In the 7 days ending Jan 14, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	2	5:29:32	75.3	(13.7/h)	121.18	(22.1/h)	5105
	Cycling-Road	2	4:09:12	68.3	(16.4/h)	109.92	(26.5/h)	5364
	Cycling-Trainer	2	3:00:00	69.5	(23.2/h)	111.85	(37.3/h)	912
	Running	4	2:53:50	22.2	(7:50)	35.73	(4:52)	1142
	Strength/Core	2	1:40:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	12	17:32:34	236.3		380.29		13063
averages - sleep:9

3:57

0:00

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Sunday Jan 14, 2018 #

Note
slept:9.25

date night with maggie in downtown littleton. good beers and food.

11 AM

Cycling-Road 2:09:00 [3] 33.8 mi (15.7 mph) +2420ft
ahr:132 max:173

sunny sunday spin with maggie. stoked be out on the bike with her. been a while since we've been able to run or ride together. did one sprint and hit 1023 watts. good sign.

Saturday Jan 13, 2018 #

Note
slept:8.5

good sleep.... woke up early to check email to see if i got into DK... no emails yet. should be sent out by 10am CST.

10 AM

Cycling-Mixed Terrain 3:57:45 [3] 53.0 mi (13.4 mph) +3392ft
ahr:149 max:177

slow getting out the door and little motivation after finding out I didn't get in DK... and nobody on the team did. bummer.

more fun riding out in highlands ranch. dirt all the way to cabela's and more ripping, new singletrack on the way. solid and got the stoke back.

Friday Jan 12, 2018 #

Note
slept:8.75

half day of work. stoked.

7 AM

Running 43:55 [3] 5.8 mi (7:34 / mi) +365ft 7:09 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog to drop off the dogs and then a bit of extended hood loop. felt great. it's nuts how good i'm feeling running just doing all these easy jogs.

12 PM

Cycling-Trainer 1:30:00 [3] 35.7 mi (23.8 mph) +413ft
ahr:161 max:187

decided to knock this one out on the trainer. windy and kinda cold out.

3 x 16' @ 250 watts (64' power). this was a grind. doing intervals this long on the trainer is totally mind cracking for me. nailed the first two and then kinda cracked on the third. took it out of erg mode just to change it up and worked a bit hard and still hit the mark and avg'd 252 watts. so got it done. i have the same workout next week but with 4 x 16'. definitely going to try to do it outside.

ap: 208
np: 225
mp: 591
1121 kJ

Thursday Jan 11, 2018 #

Note
slept:9.0

crazy dreams. hard getting up.

7 AM

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

warm up

Strength/Core 50:00 [3]

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

squat
10 x #65
8 x #110
8 x #120
8 x #130
8 x #135
- 10 x weighted sit ups between sets #25

deadlift
10 x #95
8 x #140
8 x #150
8 x #180 - totally spaced and had too much weight on the bar
8 x #175
- 10 x weighted toes to post between sets

3x
10e x walking lunge with kb overhead #26
10 x balance board push ups
10 x balance board squats
20 x kbs #35
10 x laterbal box hop overs #20
1' balance board plank
15 x TRX IYT
10e x kneeling slasher to halo #26
10 x russian twist #26

12 PM

Cycling-Mixed Terrain 1:31:47 [3] 22.3 mi (14.6 mph) +1713ft
ahr:148 max:174

mellow spin on the dirt. hildebrand and south valley. perfect, fun 90' ride. just took it easy but legs felt better than i thought they would with the load so far this week.

Wednesday Jan 10, 2018 #

Note
slept:9.0

better sleep. still pretty sore from lifting.

9 AM

Cycling-Trainer 1:30:00 [3] 33.8 mi (22.5 mph) +499ft
ahr:149 max:168

zwift workout.

20' easy warm up and then 10 x 3' Strength (big gear - 55-65 rpm) intervals @ 250w. 2' @ 150w between. Intervals weren't that hard but soreness from lifting made them kind of a grind. 20' easy spinning after.

ap: 191
np: 205
mp: 750
1031 kJ

1 PM

Running 32:33 [3] 4.0 mi (8:08 / mi) +227ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with the pups. warm. shorts and a tshirt.

Tuesday Jan 9, 2018 #

Note
slept:8.5

already sore from yesterday!

9 AM

Running 34:45 [3] 4.3 mi (8:05 / mi) +239ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with the pups. definitely helped shakeout the soreness. off work today and cramming everything into the morning. getting tattooed this afternoon.

C • Pics when you're done 3

10 AM

Cycling-Road 2:00:12 [3] 34.5 mi (17.2 mph) +2944ft
ahr:156 max:176

really solid ride. 8x3' @ 275 watts. Not that taxing. nice that 275 feels pretty easy. did the intervals up deer creek canyon. perfect spot for these.

avg power for intervals were 278, 278, 277.

ap: 187
np: 223
mp: 890
1349 kJ

Monday Jan 8, 2018 #

Note
slept:10.0

went to bed early and forgot to set the alarm. mega sleep.

9 AM

Running 1:02:37 [3] 8.1 mi (7:44 / mi) +311ft 7:28 / mi

long jog with the pups. we were all moving well this morning. kinda nasty out.

12 PM

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

warm up

Strength/Core 50:00 [3]

Starting block 3

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

squat
10 x #65
8 x #110
8 x #120
6 x #135
6 x #145
20 x #95
- 20 x sit ups between sets

deadlift
10 x #95
8 x #140
8 x #160
6 x #175
6 x #185
20 x #135
- 20 x sit ups between sets

3x
10 x goblet squat to one leg hold #35
5e x single leg kb deadlift #35
10 x kb SDHP #35
10 x kbs #35
5 x scotty bob #20
10 x box jumps
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

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