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Training Log Archive: Grandpa Jameson

In the 7 days ending Jan 21, 2018:

activity # timemileskm+ft
  Cycling-Trainer4 5:30:00 124.4(22.6/h) 200.2(36.4/h) 2678
  Cycling-Mixed Terrain2 4:49:16 69.8(14.5/h) 112.33(23.3/h) 4928
  Running3 2:46:15 20.4(8:09) 32.83(5:04) 1034
  Strength/Core2 1:40:00
  Cycling-Road1 1:24:29 25.5(18.1/h) 41.04(29.1/h) 1477
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total12 16:30:00 241.1 388.01 10657
averages - sleep:8.8

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Sunday Jan 21, 2018 #

Note
slept:8.5

killer dinnar at rosedale with the fam. woke up to 3-4" of snow. rad. hard trainer sessions and then some football today.
C • Question 4
9 AM

Cycling-Trainer 1:30:00 [3] 35.3 mi (23.5 mph) +942ft
ahr:155 max:167

lazy morning lounging around the house with. cut this trainer session from 2 hours to 90' and jut got the intervals done. actually went really well and flew by. Watched American Made. rad movie.

4 x 16' @ 64' power (245 watts)

ap: 215
np: 227
mp: 382
1164 kJ

Saturday Jan 20, 2018 #

Note
slept:8.5

woke up early for some reason. weird.
10 AM

Cycling-Mixed Terrain 3:18:54 [3] 47.5 mi (14.3 mph) +3297ft
ahr:138 max:174

cut this one short. had 415 on the plan. rolled out with maggie to do lookout. warm rolling out and then 45' in the wind started howling out of the north and temps dropped quickly. i was under dressed and wore thin gloves. hands were frozen so we headed for home.

Friday Jan 19, 2018 #

Note
slept:8.5

zombie sleep. gonna be so nice out today... gonna have to squeeze in a ride during a stacked day of meetings.
7 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +476ft 7:27 / mi

dropped off the dogs and then a long hood lap. feeling good.
11 AM

Cycling-Mixed Terrain 1:30:22 [3] 22.3 mi (14.8 mph) +1631ft
ahr:152 max:173

fun quick, rip on the dirt. yesterday i got the carbon bars and seatpost put on slate and also now tires - schwalbe g-on all around 38c. tires are so much faster and lighter... can't believe the difference they made... and more traction.

Thursday Jan 18, 2018 #

Note
slept:8.25

woke up in the middle of the night with a gnarly stomach ache... better now. weird.

getting parts upgraded on my slate and some new tires. and getting maggie's new bike built. getting fit next week. stoked.
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
4 x #125
4 x #135
2 x 4 #145
- 15 x weighted situps between sets #25

deadlifts
10 x #95
4 x #155
4 x #175
2 x 4 #185
- 15 x toes to post between sets

3x
10e x walking lunge with kb overhead #26
15 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
18 x TRX IYT
10e x kneeling slasher to halo #26
10 x russian twist #26
12 PM

Cycling-Road 1:24:29 [3] 25.5 mi (18.1 mph) +1477ft

lunch spinner. out and back to deer creek canyon park. good legs.

ap: 181
np: 209
mp: 842
919 kJ

Wednesday Jan 17, 2018 #

Note
slept:9.25

more mega, deep sleep.... and crazy dreams.
9 AM

Cycling-Trainer 1:30:00 [3] 33.0 mi (22.0 mph) +886ft
ahr:150 max:169

another trainer workout on zwift. 8 x 5' big gear strength intervals @ 240 watts. these kind of intervals are easy for me.

ap: 192
np: 204
mp: 195
1038 kJ
12 PM

Running 1:01:49 [3] 7.6 mi (8:08 / mi) +310ft 7:50 / mi

lunch jog with the pups. low 50s and blazing sun. perfection. felt good.

Tuesday Jan 16, 2018 #

Note
slept:9.25

mega sleep... and hard getting up.
8 AM

Cycling-Trainer 1:30:00 [3] 34.6 mi (23.1 mph) +499ft
ahr:151 max:174

solid trainer session. went better, felt easier, than expected.

4 x 8' @ 265 watts (32' power). nailed them pretty easilly.

ap: 198
np: 217
mp: 476
1074 kJ
12 PM

Running 41:26 [3] 4.8 mi (8:38 / mi) +248ft 8:14 / mi
shoes: Nike WH4 (Fluoro)

easy jog with the pups.... they were itching to get out after too many days off for them. snow and ice is melting fast... so nice and sunny out.

Monday Jan 15, 2018 #

Note
slept:9.0

great sleep. maggie and fi off of work/school today. busy day for me.
8 AM

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

warm up

Strength/Core 50:00 [3]

i was gonna jog with the pups this morning but switched things up due a gnarly ice storm. roads and sidewalks are super sketchy.

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

squat
10 x #65
6 x #120
6 x #136
3 x #150
2 x #160 - felt a lot easier than expected
20 x #95
- 20 x sit ups between sets

deadlift
10 x #95
6 x #150
6 x #170
3 x #195
2 x #205 - felt a lot easier than expected. stoked to be over #200
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
20e x calf raises
C • lifting? 3
1 PM

Cycling-Trainer 1:00:00 [3] 21.5 mi (21.5 mph) +351ft
ahr:138 max:159

mellow spin on zwift with maggie while fi napped. just spinning the legs post morning strength sessions.

ap: 158
np: 164:
mp: 476
572 kJ

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