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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 31, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	4	8:59:12	158.95	(17.7/h)	255.8	(28.5/h)	5999
	Cycling-Road	3	7:04:08	126.82	(17.9/h)	204.1	(28.9/h)	8018
	Running	5	2:55:13	21.72	(8:04)	34.96	(5:01)	1269
	Strength/Core	2	1:00:00
	Total	13	19:58:33	307.49		494.86		15286
averages - sleep:8.4

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Tuesday Jul 31, 2018 #

Note
slept:9.0

more good sleep. could have kept sleeping..

TSB: +3

7 AM

Running 38:00 [3] 4.8 mi (7:55 / mi) +286ft 7:30 / mi
shoes: Hoka Clifton v4 (BLK)

morning shakeout. dog drop off.

C • Clifton IV 2

12 PM

Cycling-Road 2:04:42 [3] 36.82 mi (17.7 mph) +3385ft
ahr:150 max:189

super solid interval session... only structured workout this week.

3 x 10' Criss Cross as 4' @ 305, 1' @390, 4' @ 305, 1' @390
1: 306,390,305,387
2: 306,388,305,392
3: 307,391,310,397

last 5' of last interval kinda hot... but was feeling pretty good.

ap: 193
np: 251
mp: 538
1415 kJ

Monday Jul 30, 2018 #

Note

great sleep... planning trying to sleep a lot this week.... ready to smash. Day 1 of going for it.

TSB: +15

7 AM

Cycling-Mixed Terrain 2:52:34 [3] 51.93 mi (18.1 mph) +2872ft
ahr:148 max:173

solid ride to start the week off. through chatfield, out to rox, back up to deer creek-SV-KC, then home. solid mix of dirt and roads. good legs today.

ap: 197
np: 227
mp: 519
1992 kJ

3 PM

Running 31:59 [3] 4.06 mi (7:53 / mi) +234ft 7:28 / mi
shoes: Hoka Clifton v4 (BLK)

hood lap - strength warm up - filled with motivation.... once i finally got out the door.

Strength/Core 30:00 [3]

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

squat warm up:
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
60" plank

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.

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