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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 29, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	4	7:34:14	131.87	(17.4/h)	212.22	(28.0/h)	3714
	Cycling-Road	3	7:06:00	131.37	(18.5/h)	211.42	(29.8/h)	7661
	Running	5	2:58:27	21.72	(8:13)	34.95	(5:06)	1291
	Strength/Core	2	1:10:00
	Total	14	18:48:41	284.96		458.6		12666
averages - sleep:8.3

3:30

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Sunday Jul 29, 2018 #

Note
slept:7.5

up early to ride... as usual on sunday's.

killer time last night at newish brewery near us. solid beer of their own and good guest taps.

Feeling fresh and ready to hammer the shit out of myself next week.

TSB: +6

6 AM

Cycling-Mixed Terrain 2:04:04 [3] 33.34 mi (16.1 mph) +860ft

mellow cruise on the dirt. actually a bit chilly (mid 50s) starting out. took a bit to wake up but just listened to podcasts and rip the dirt. ready to smash next week.

Saturday Jul 28, 2018 #

Note
slept:9.25

more great sleep.

feeling good and rested. legs were great yesterday. TSB +9.

10 AM

Cycling-Road 3:30:11 [3] 63.62 mi (18.2 mph) +3767ft

keeping it mellow with maggie. rolled out after a morning at the pond ripping around with Fi and then atlas for breakfast. good legs and dodging rain storms. local hood loop.

Friday Jul 27, 2018 #

Note
slept:8.0

good sleep. ready for the weekend.

been kinda backing it off since our long ride last thursday to freshen up a bit before going ballistic with a big over reaching / fatigue week 3 weeks out from Gravel Worlds. Plan is to ride over 400 miles.

been monitoring and using training peaks PMC all year. TSB is +8 today. I was +25 morning of DK. the experimentation continues.

8 AM

Running 38:51 [3] 4.8 mi (8:06 / mi) +282ft 7:40 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and hood lap.

12 PM

Cycling-Mixed Terrain 1:51:37 [3] 36.1 mi (19.4 mph) +1210ft

waterton out and back. spent a lot if time in the aero bars. nuts how much faster they are on the flats. should have used them at DK!

Thursday Jul 26, 2018 #

Note
slept:9.0

great sleep.

7 AM

Running 34:00 [3] 4.04 mi (8:25 / mi) +235ft 7:59 / mi
shoes: Hoka Clifton v4 (BLK)

dog jog / strength warm up. nice out post early morning rain.

8 AM

Strength/Core 30:00 [3]

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

deadlift warm up
5 x #95
5 x #135
5 x #155
- 20 sit ups between sets

3x
5 x deadlift #185
10 x kneeling curl to press #20
10 x box jump up/down 20"
10 x balance board push ups
10 x kneeling plate half moon #25

12 PM

Cycling-Road 1:29:15 [3] 26.38 mi (17.7 mph) +866ft

lunch spinner with maggie through chatfield. testing out my new enve clip on aero bars. faster for sure.

Wednesday Jul 25, 2018 #

Note
slept:7.5

up late working....

7 AM

Cycling-Mixed Terrain 2:10:57 [3] 37.58 mi (17.2 mph) +1057ft

mellow miles on the highline canal and chatfield. I was going to ride a bit longer bit started to get super windy and i was dragging a bit. hard workout yesterday, late night of work, and less then normal sleep. just kept it mellow.

3 PM

Running 32:23 [3] 4.02 mi (8:03 / mi) +232ft 7:38 / mi
shoes: Hoka Clifton v4 (BLK)

afternoon hood lap. really enjoying just jogging and listening to podcasts.

Tuesday Jul 24, 2018 #

Note
slept:9.0

good sleep. lower lip still swollen.

7 AM

Running 38:35 [3] 4.76 mi (8:06 / mi) +307ft 7:38 / mi

dog drop off and hood lap... getting warm.

11 AM

Cycling-Road 2:06:34 [3] 41.37 mi (19.6 mph) +3028ft

another super solid VO2 Max interval session... and last purely VO2 session of this block..... i really am ready to do another race. I was stomping today.

6x3' @ 120%/384 watts:
389,390,387,389,392,389. stoked.

ap: 211
np: 268
mp: 612
1576 kJ

C • Solid VO2 Power! 2

Monday Jul 23, 2018 #

Note
slept:8.0

awesome thunderstorms, power outage, and good sleep.

7 AM

Running 34:38 [3] 4.1 mi (8:27 / mi) +235ft 8:01 / mi
shoes: Hoka Clifton v4 (BLK)

dog jog and strength warm up. i'll start cutting back on the jogging next week in prep for Gravel Worlds.

8 AM

Strength/Core 40:00 [3]

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

squat warm up:
5 x #65
5 x #95
5 x #115
- 20 sit ups between sets

3x
5 x squat #135
10 x kbs #35
10 x box jumps
10 x spiderman push ups
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
90" plank

12 PM

Cycling-Mixed Terrain 1:27:36 [3] 24.85 mi (17.0 mph) +587ft

highline loop. mellow got stung by a bee on bottom lip less than 10'... super swolled.

C • Assholes! 1

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