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Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 3, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	3	7:39:55	123.75	(16.1/h)	199.16	(26.0/h)	5065
	Cycling-Road	2	3:31:55	60.47	(17.1/h)	97.32	(27.6/h)	3543
	Running	4	2:47:08	20.78	(8:03)	33.44	(5:00)	1013
	Strength/Core	1	1:00:00
	Total	10	14:58:58	205.0		329.92		9622
averages - sleep:8.3

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Saturday Mar 3, 2018 #

Note
slept:9.0

broken sleep... fi slept with us in a twin bed at aribnb and kicked and hit me a 1,000,000+ times.

C • Like sleeping with a drunk ... 2

8 AM

Running 1:00:00 [3] 7.84 mi (7:39 / mi) +300ft 7:23 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog in forest park. always fun to jog here when in StL. felt pretty good. awesome coffee and breakfast burritos after.

Friday Mar 2, 2018 #

Note
slept:6.5 (rest day)

up at 330 to catch a flight to StL. tired.

Thursday Mar 1, 2018 #

Note
slept:8.5

good sleep. half day of work. longish right. flying to StL early tomorrow.

10 AM

Cycling-Mixed Terrain 4:00:35 [3] 66.6 mi (16.6 mph) +2477ft
ahr:157 max:182

long gravel right with James. good to have company. time flew by. ok legs but nothing great. stoked to get in a long one before heading out of town..

Wednesday Feb 28, 2018 #

Note
slept:8.5

great sleep. properly feeling the hard work on the bike.

7 AM

Running 36:00 [3] 4.23 mi (8:31 / mi) +238ft 8:05 / mi

easy jog with the pups.... strength warm up.

8 AM

Strength/Core 1:00:00 [3]

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

Plyos
3 x 5 box jum/depth down 24"
- 10e kneeling slasher to halo #26 between sets

3x
10 x squat jumps
20 x lunge jumps
- 10 x russian twists #26 between sets

squat
10 x #65
10 x #100
10 x #110
10 x #120
- 20 x sit ups between sets

deadlift
10 x #115
10 x #135
10 x #150
10 x #165
- 20 x sit ups between sets

3x
10 x thruster #65
10 x kbs #35
10e x renegade rows #20
20 x lateral box hop overs
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Road 1:23:55 [3] 23.75 mi (17.0 mph) +512ft
ahr:134 max:151

pure recovery mode. easy spinning on the platte river path.

ap: 145
np: 155
mp: 455
728 kJ

Tuesday Feb 27, 2018 #

Note
slept:7.5

worked a bit late and then couldn't fall sleep. that rarely happens.

power test today.

10 AM

Cycling-Road 2:08:00 [3] 36.72 mi (17.2 mph) +3031ft
ahr:150 max:192

power test 3 of the sessions:6 program. stoked on the progress. lifetime bests across the board.

test 1 - test 2 - test 3

20' Aet interval (165 bpm cap): 240-260-262
1' all out: 522-550-600
2' all out: 394-417-472
4' all out: 340-359-386
ftp: 260-275-292

stoked.

ap: 192
np: 262
mp: 969
1469 kJ

C • nice! 3

Monday Feb 26, 2018 #

Note
slept:9.0

good sleep!!

down week on the training front and a quick family trip to StL Fri-Sun.

9 AM

Running 35:08 [3] 4.4 mi (7:59 / mi) +238ft 7:36 / mi
shoes: Saucony Kinvara 4 - OR/WH

easy jog with the pups. wore an old pair of saucony's. bad idea... like running on 2x4's. need to get a new pair of hokas for pounding the concrete hood paths.

12 PM

Cycling-Mixed Terrain 1:33:06 [3] 24.9 mi (16.0 mph) +928ft
ahr:138 max:162

super mellow spin out to waterton and back. the dirt is in prime condition. high 40s... felt warm and awesome!

Sunday Feb 25, 2018 #

Note
slept:9.0

great sleep after a night out with maggie. beers, bourbon, & sushi.

8 AM

Running 36:00 [3] 4.31 mi (8:21 / mi) +238ft 7:56 / mi
shoes: Hoka Stinson ATR 3 (Blue)

sunday shakeout with the pups. super easy. cold and sunny.

9 AM

Cycling-Mixed Terrain 2:06:14 [3] 32.25 mi (15.3 mph) +1660ft
ahr:141 max:168

mellow spin on the dirt. highline canal to chatfied to deer creek to south valley to atlas coffee to meet maggie. mocha and pumpkin bread. easy spin back home. cold but it felt great. winds started picking up again on the way home... howling now. winds have been nuts lately.

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