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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 4:

activity # timemileskm+ft
  Cycling-Mixed Terrain3 6:57:56 106.6(15.3/h) 171.56(24.6/h) 5197
  Running5 4:48:56 36.09(8:00) 58.08(4:58) 1722
  Cycling-Road2 3:13:13 53.4(16.6/h) 85.94(26.7/h) 3274
  Strength/Core2 1:40:00
  Cycling-Trainer1 1:30:00 29.6(19.7/h) 47.64(31.8/h) 2297
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total13 18:30:05 226.69 364.82 13030
averages - sleep:8.9 weight:148lbs

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MoTuWeThFrSaSu

Sunday Feb 4 #

Note
slept:9.0

more great sleep. fun night downtown littleton with the family. jakes then ice cream.

was planning on running the dogs this morning but it's cold and snowing... being soft, drinking coffee, and watching cx worlds. trainer later.
12 PM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +376ft 7:32 / mi
shoes: Nike WH4 (Fluoro)

went back and forth on whether to ride the trainer or not.... just wasn't feeling it so headed out for a jog with the pups. totally the right decision. time for some beers and the super bowl.

Saturday Feb 3 #

Note
slept:9.5

mega sleep.
10 AM

Cycling-Road 1:13:54 [3] 19.4 mi (15.8 mph) +819ft

first part of long ride. we rolled out around 10 and that's the wind started howling. we were getting blow all over the road and maggie was a bit freaked.. tt bikes are not fun in that kind of wind so we headed for home. she got on the trainer and i hit the dirt.
11 AM

Cycling-Mixed Terrain 2:59:24 [3] 39.6 mi (13.2 mph) +2490ft
ahr:149 max:173

out to highlands ranch on the dirt... still a lot of wind but totally more manageable on the dirt and gravel and slate. only downside was a bit more mud than expected but just had fun with it.

Friday Feb 2 #

Note
slept:8.75

good sleep. stoked for the weekend.
7 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +474ft 7:27 / mi
shoes: Nike Air Pegasus+ 34 - Navy

dog drop and then a long hood lap. cold this morning. felt good.
12 PM

Cycling-Mixed Terrain 2:01:57 [3] 34.9 mi (17.2 mph) +1411ft
ahr:148 max:170

another out and back in waterton. nobody out there today. so good and really good legs. feeling really strong on the bike.

Thursday Feb 1 #

Note
slept:9.0 weight:148lbs

so hard getting out of bed and waking up this morning.

weight holding steady... feeling pretty lean for Feb 1.
8 AM

Cycling-Trainer 1:30:00 [3] 29.6 mi (19.7 mph) +2297ft

just some mellow, aerobic miles on the trainer (zwift).

ap: 189
np: 197
mp: 568
1023 kJ
3 PM

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 up - 10 x push ups - sumo walk

squat
10 x #65
5 x #120
5 x #140
2 x 5 #150
- 20 x sit ups between sets

deadlift
10 x #95
5 x #160
5 x #185
2 x 5 #200
- 20 x sit ups between sets

3x
10e x walking lunge with kb overhead #26
20 x kbs #35
20 x step ups
20 x push ups
20 x TRX rows

balance board

Wednesday Jan 31 #

Note
slept:8.75

deep sleep... felt like i was asleep for 10+ hours. no issues or pain from wisdom tooth getting yanked.
7 AM

Running 1:02:18 [3] 7.63 mi (8:10 / mi) +307ft 7:52 / mi

mellow jog with the pups. another solid hour. trying to move from about 20 miles a week to 30 for the next couple of months before racing begins.
12 PM

Cycling-Road 1:59:19 [3] 34.0 mi (17.1 mph) +2455ft

deer creek - south valley - KC neighborhood loop. just cruising and nothing hard. colder today than it was supposed to be. only high 30s when i rolled out. ok legs.

ap: 176
np: 204
mp: 588
1261 kJ

Tuesday Jan 30 #

Note
slept:8.0

up early for emergency firewall upgrades.

was great all yesterday after getting wisdom tooth extracted. started to hurt around 7pm and by 8pm some of the worst pain i've ever experienced. caved and took some oxycodone but it took a long time to kick... thankfully it finally did. just a little sore this morning.
8 AM

Running 35:47 [3] 4.46 mi (8:01 / mi) +246ft 7:37 / mi

mellow dog jog
12 PM

Cycling-Mixed Terrain 1:56:35 [3] 32.1 mi (16.5 mph) +1296ft
ahr:146 max:184

lunch spinner. out and back through waterton canyon. good legs today and so rad out there on a weekday. only saw a handful of people. peaceful.

Monday Jan 29 #

Note
slept:9.0

good sleep. dentist today.

went to the dentist to get a small cavity filled and ended up getting another wisdom tooth yanked!! good times.
7 AM

Running 1:04:51 [3] 8.0 mi (8:06 / mi) +319ft 7:49 / mi

mellow miles with the pups. down to the river and back. dogs got bum rushed in the neighborhood by a big ass dog... luckily i was able to scare it away... then on the way home had a sweet encounter with a big coyote. good start to the week!
3 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 barbell complex - 20 x step ups - 10 x push ups - sumo walk

squat
10 x #65
5 x #120
5 x #140
2 x 5 #150
- 20 x sit ups between sets

deadlift
10 x #95
5 x #160
5 x #185
2 x 5 #200
- 20 x sit ups between sets

5x
10 x kbs #35
10 x box jump 24"
10 x push ups
10 x weigthed sit ups #25
10 x toes to post
10 x face down back ext
1' plank

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