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Training Log Archive: Grandpa Jameson

In the 7 days ending Jun 20, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	8:57:50	160.1	(17.9/h)	257.65	(28.7/h)	11264
	Cycling-Mixed Terrain	3	5:44:48	100.55	(17.5/h)	161.82	(28.2/h)	4746
	Running	3	2:08:49	16.1	(8:00)	25.91	(4:58)	945
	Strength/Core	2	1:15:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	12	18:16:27	277.25		446.19		17225
averages - sleep:8.7

4:00

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» now

Wednesday Jun 20, 2018 #

Note
slept:8.5

still falling asleep early and hard.... and sleeping great.

8 AM

Cycling-Road 2:00:29 [3] 36.5 mi (18.2 mph) +2942ft
ahr:151 max:174

finally had some legs today... and then my workout was cut short. i was supposed to do 8 x 5' big gear and got through the first 4 and then came up on a dude just after he had crashed descending. he was in bad shape. got him and his bike off the road. we had no cell service so waited for another cyclist and car to stop and then i rode to where we had service. called 911 and got an ambulance. waited with him until they showed. dude said he crashed trying to PR the descent. dumb. he had a broken collarbon, maybe some ribs, and plenty of road rash. his bike was in ok shape... just a broken rim.

4 x 5' big gear: 285, 307, 294, 302 - felt easy.

ap: 206
np: 241
mp:781
1488 kJ

C • wow 3

3 PM

Running 32:07 [3] 4.06 mi (7:55 / mi) +234ft 7:30 / mi
shoes: Hoka Clifton v4 (BLK)

afternoon hood jog.

Tuesday Jun 19, 2018 #

Note
slept:9.0

great sleep.

7 AM

Running 1:02:42 [3] 7.94 mi (7:54 / mi) +476ft 7:28 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and long hood lap. felt good on this one.

12 PM

Cycling-Mixed Terrain 1:49:13 [3] 32.68 mi (18.0 mph) +907ft

decent session. 16 x 5-10" peak power intervals. mellow hour on the dirt first. had to cut back the rest between sets due to storm rolling in. did in some gnarly wind so affected momentum again. the rest of the ride was mellow and just trying to dodge storm... which i did... barely.

only hit upper 800s for the intervals. weak.

Monday Jun 18, 2018 #

Note
slept:10.0

mega sleep.. passed out on couch early again. combo of early morning spin and a lot of time working in the yard the past two sunday's has crushed me!!

back to training today... or at least following a plan.

7 AM

Running 34:00 [3] 4.1 mi (8:18 / mi) +235ft 7:52 / mi
shoes: Hoka Clifton v4 (BLK)

mellow dog jog. strength warm up.

8 AM

Strength/Core 40:00 [3]

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

squat
6 x #65
6 x #85
10 x #100
8 x #115
4 x #135
- 20 sit ups between sets

3x
10e x split stand GM #65
10 x kbs #35
10e x walking lunge with kb overhead #26
10 x push ups
10 x weight step ups #40
10 x weighted sit up #25
10 x toes to post
1' plank

11 AM

Cycling-Road 1:25:59 [3] 26.02 mi (18.2 mph) +951ft

lunch spinner with maggie. the road through chatfield is finally back open... and freshly paved. so stoked.

Sunday Jun 17, 2018 #

6 AM

Cycling-Mixed Terrain 1:59:28 [3] 34.92 mi (17.5 mph) +1299ft

early morning spinner. waterton canyon out and back.

Saturday Jun 16, 2018 #

Note
slept:9.0

really good sleep.

10 AM

Cycling-Road 4:00:44 [3] 71.0 mi (17.7 mph) +5980ft

another solid one with maggie. she's getting strong and riding so much faster now... especially uphill. stoked. legs coming back around. ready to get back to some workouts next week.

Friday Jun 15, 2018 #

Note
slept:8.5

passed out last night.... up around midnight for a work call... good times. closing on house this AM... mega stoked.

C • Supposed to close on Monday... 6

12 PM

Cycling-Mixed Terrain 1:56:07 [3] 32.95 mi (17.0 mph) +2540ft

fun mixed terrain ride. threw in some harder efforts to try to blow out the legs. they have been feeling like crap!

Thursday Jun 14, 2018 #

Note
slept:7.0

up until 1030 working. good sleep... up early and a back at it.

8 AM

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

warm up

Strength/Core 35:00 [3]

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

3x
10 x squat (95,105,115)
10 x kbs #35
10 x box jump
20 x sit ups
20 x plan kb passthrough #26

3x
10 x deadlift (115,135,155)
10 x push ups
20 x step ups
10e x kneeling slasher to halo #20
10 x russian twist

12 PM

Cycling-Road 1:30:38 [3] 26.58 mi (17.6 mph) +1391ft

lunch spinner with maggie. hot and hazy... and a lot of wind.

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