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Training Log Archive: Grandpa Jameson

In the 7 days ending Jun 29, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	5	9:31:51	167.15	(17.5/h)	269.0	(28.2/h)	11569
	Cycling-Mixed Terrain	2	3:56:07	68.51	(17.4/h)	110.26	(28.0/h)	1867
	Running	5	3:21:05	25.22	(7:58)	40.59	(4:57)	1459
	Strength/Core	2	1:45:00
	Paddleboard	1	30:00	1.25	(24:00)	2.01	(14:55)
	Total	15	19:04:03	262.13		421.86		14895
averages - sleep:8.6

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Friday Jun 29, 2018 #

Note
slept:8.5

up at normal time (530) but a struggle to get up.

8 AM

Running 37:56 [3] 4.75 mi (7:59 / mi) +321ft 7:30 / mi

dog drop and easy hood lap. warm morning and legs feel good.

12 PM

Cycling-Road 1:54:59 [3] 35.45 mi (18.5 mph) +3013ft
ahr:161 max:186

another hot windy one.

3 x 10' upper sweet spot up deer creek: 304,306,307

solid work. HR a little elevated due to it being so hot (mid 90s).

ap: 203
np: 243
mp: 402
1398 kJ

C • solid 1

Thursday Jun 28, 2018 #

Note
slept:8.0

had to work until about 9 and then crashed.

9 AM

Strength/Core 1:00:00 [3]

10' hike warm up
2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

deadlift
6 x #95
6 x #135
8 x #160
6 x #180
4 x #190
- 20 x sit ups between sets

3x
10 x hang power clean #85
10 x box jumps

3x
10 x front squat #85
10 x kneeling curl to press #20
10e x kneeling slasher to halo #26
10 x russian twist
10 x push ups

12 PM

Cycling-Road 1:37:15 [3] 28.46 mi (17.6 mph) +617ft

hot and windy spin on the path with maggie.... scorching.

Wednesday Jun 27, 2018 #

Note
slept:9.0

was kind of smashed yesterday after trying that workout in the heat. legs haven't been feeling to great.

7 AM

Cycling-Road 2:00:17 [3] 34.74 mi (17.3 mph) +3276ft
ahr:152 max:178

super solid workout this morning.... back to coaching myself for the rest of the summer just to keep it fun and try new things.

3x10' criss cross intervals (2 x 4' @ tempo, 1' @ threshold)

tempo: ~290
threshold: ~325

these were fun.

ap: 202
np: 246
mp: 515
1456 kJ

3 PM

Running 32:06 [3] 4.06 mi (7:54 / mi) +234ft 7:30 / mi
shoes: Hoka Clifton v4 (BLK)

hot hood lap. mid 90s... and it felt good!

5 PM

Paddleboard 30:00 [3] 1.25 mi (24:00 / mi)

so good.. and stoked Fi love it!

Tuesday Jun 26, 2018 #

Note
slept:8.5

a couple of hot day coming up.... time to hit the gravel pond!

7 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +430ft 7:30 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and long hood lap. cruising.

12 PM

Cycling-Road 1:40:39 [3] 28.4 mi (16.9 mph) +2384ft
ahr:155 max:191

hot... mid 90s when maggie and i rolled out. i had anaerobic power intervals on tap and did them up the deer creek climb.

4 x 15"
4 x 30"
4 x 1'

bagged the last two 1' efforts. HR was sky rocketing in the heat.. and wasn't really into the workout. not making much sense right now.

Monday Jun 25, 2018 #

Note
slept:8.5

great sleep after a slammed day. got the dumpster filled and ready to pick up. full body workout!

7 AM

Cycling-Mixed Terrain 1:36:07 [3] 27.01 mi (16.9 mph) +751ft

morning spinner on the highline canal. pretty sluggish starting out but then really good legs.

12 PM

Running 31:49 [3] 4.06 mi (7:50 / mi) +233ft 7:26 / mi
shoes: Hoka Clifton v4 (BLK)

hood lap. strength warm up

1 PM

Strength/Core 45:00 [3]

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

squat
6 x #65
6 x #95
8 x #115
6 x #135
4 x #140
- 20 sit ups between sets

3x
10 x OH Press #65
10 x box jumps

3x
10e x split stand GM #65
10 x kbs #35
10 x push ups
10 x weight step ups #40
10 x weighted sit up #25
10 x toes to post

Sunday Jun 24, 2018 #

Note
slept:8.5

good sleep. sore from empyting out our sheds yesterday. our landlord so much shit... rented a huge dumpter and cleaning shit out.

7 AM

Running 36:14 [3] 4.35 mi (8:20 / mi) +241ft 7:55 / mi
shoes: Hoka Clifton v4 (BLK)

sunday shakeout with the pups. nice and cool.

12 PM

Cycling-Road 2:18:41 [3] 40.1 mi (17.3 mph) +2279ft

sunday spinner with maggie after working in the yard and errands. good legs. in and around a few stroms but got back home before the gnarly ones rolled in.

Saturday Jun 23, 2018 #

Note
slept:9.0

passed out. not too sore this morning. mostly just annoying.

Cycling-Mixed Terrain 2:20:00 [3] 41.5 mi (17.8 mph) +1116ft

some mellow miles on the highline canal loosening up the body... then into chatfield for some peak power intervals. 16 x max 5-10" max efforts sprints. felt ok... legs a bit tired from big day friday.

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