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Training Log Archive: Grandpa Jameson

In the 7 days ending Aug 11, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	7:31:06	134.48	(17.9/h)	216.43	(28.8/h)	9470
	Cycling-Mixed Terrain	4	7:17:20	119.15	(16.3/h)	191.75	(26.3/h)	3087
	Running	5	3:01:04	21.36	(8:29)	34.37	(5:16)	1300
	Strength/Core	1	30:00
	Paddleboard	1	20:00	1.0	(20:00)	1.61	(12:26)
	Total	13	18:39:30	275.99		444.16		13857
averages - sleep:8.6

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Saturday Aug 11, 2018 #

Note
slept:9.25

mega sleep

TSB: +8

11 AM

Cycling-Road 3:59:45 [3] 71.88 mi (18.0 mph) +5813ft
ahr:158 max:193

one week out from gravel worlds. plans was to give it a solid go up high grade. I haven't gone for it on my own since i set my pr last summer before bailey hundo of 45:16 on my road bike. I had pretty good legs but knew breaking that would be super hard with my current set up (35c schwalbe g-one speed tires @ ~40 psi).

I started a bit hot just wanted to keep the effort above 300 watts for the ~45' climb. it's the first time, and maybe the last, using strava live segments on garmin but it kept me on pace and ended up smashing my old PR.

high grade climb: 10.6 miles % 2700 ft of climbing
44:42
314 avg watts

super stoked i got it and hit my best 20' power ever. 323. Maggie got another PR up HG too... and this time without me pacing her. she's smashing.

ap: 186
np: 235
mp: 554
2635 kJ

C • I saw your power curve 1

Friday Aug 10, 2018 #

Note
slept:8.5

great sleep. up w/p alarm just after 530 and ready to roll. mellow day on tap.

plan is to alternate days hard/easy through next weds.

TSB: +1

7 AM

Running 38:51 [3] 4.61 mi (8:26 / mi) +306ft 7:56 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop and hood lap.

12 PM

Cycling-Mixed Terrain 1:31:59 [3] 24.56 mi (16.0 mph) +790ft

keep it easy. mellow miles on the dirt.

Thursday Aug 9, 2018 #

Note
slept:8.0

up early for another cutover. Feeling good.... and better each day this week. energy back to being high. want to keep my TSB in the + or just below. no need to dig any more holes before GW next saturday.... all an experiment.

TSB: +5

7 AM

Running 35:03 [3] 4.01 mi (8:44 / mi) +233ft 8:17 / mi
shoes: Hoka Clifton v4 (BLK)

morning shakeout with the pups.

11 AM

Cycling-Road 2:01:53 [3] 36.54 mi (18.0 mph) +3309ft
ahr:150 max:193

another solid session with maggie... hard criss cross interval session. nailed all the intervals and hit 193 bpm on the last 30" surge! maybe one of my best workouts of the year. hit my all time best 10' avg power during one of the intervals: 351.

3 x 10' as 4 x 2' @ 100%/320, 30" @ 420+

1: 335,436,327,434,325,435,329,438
2: 326,428,325,432,323,428,326,426
3: 326,428,324,430,325,428,324,441

ap:194
np: 265
mp: 642
1393 kJ

C • Killing it! 3

4 PM

Paddleboard 20:00 [3] 1.0 mi (20:00 / mi)

good times with the fam at the gravel pond. since school is back underway and summer is coming to an end we basically had it to ourselves. rad.

Wednesday Aug 8, 2018 #

Note
slept:9.5

mega sleep. needed it. i was dragging yesterday.

TSB: +6

8 AM

Cycling-Mixed Terrain 2:14:08 [3] 36.54 mi (16.3 mph) +856ft
ahr:137 max:166

legs and body finally coming around after last week. highline canal long loop. pretty mellow. testing out some new tires: donnelly MSO 300 x 36c. Plenty of traction bit not as fast as the g-ones. not sure what i'll race on next weekend.

1 PM

Running 32:39 [3] 4.01 mi (8:09 / mi) +227ft 7:44 / mi
shoes: Hoka Clifton v4 (BLK)

hood lap / strength warm up

Strength/Core 30:00 [3]

last strength session before gravel worlds....

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

3x
10 x goblet squat #35
10 x kbs #35
10e x single leg deadlift #35
10 x SDHP #35
10 x box jumps 24"
10 x spiderman push ups
10 x weighted sit ups #25
10 x toe to post
20 x plank w/ kb passthrough

Tuesday Aug 7, 2018 #

Note
slept:8.5

up early for ISE cutover... gonna be the norm for tues & thurs next few weeks.

TSB: -3

7 AM

Running 39:37 [3] 4.72 mi (8:24 / mi) +312ft 7:54 / mi
shoes: Hoka Clifton v4 (BLK)

mellow dog jog... still a bit tired.

12 PM

Cycling-Mixed Terrain 1:29:26 [3] 25.0 mi (16.8 mph) +625ft

mellow spin on the high line canal. dragging today.

Monday Aug 6, 2018 #

Note
slept:9.0

big sleep and could have used more. busy couple of weeks on tap on the work front. taking it mellow the next few days... legs are a bit cooked.

TSB: -13

8 AM

Running 34:54 [3] 4.01 mi (8:42 / mi) +222ft 8:16 / mi
shoes: Hoka Clifton v4 (BLK)

super mellow jog with the pups. so many off leash dogs on the path. annoying. properly tired legs and body.

12 PM

Cycling-Road 1:29:28 [3] 26.06 mi (17.5 mph) +348ft

super mellow recovery spin with maggie. somehow dodges all the rain. close one.

Sunday Aug 5, 2018 #

Note
slept:7.5

good times down at the littleton twilight crits last night. late night and not the best recovery but totally worth it.

TSB: -29

12 PM

Cycling-Mixed Terrain 2:01:47 [3] 33.05 mi (16.3 mph) +816ft

mellow out and back on the high line canal to close out the week and get over 400 miles. tired today for sure.

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