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Training Log Archive: Grandpa Jameson

In the 7 days ending Sep 9, 2018:

activity # timemileskm+ft
  Cycling-Mixed Terrain4 7:24:05 129.93(17.6/h) 209.1(28.3/h) 4562
  Cycling-Road1 4:01:07 70.65(17.6/h) 113.7(28.3/h) 5629
  Running4 3:11:05 24.32(7:51) 39.14(4:53) 1410
  Strength/Core3 1:30:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total13 16:16:17 225.4 362.75 11872
averages - sleep:8.8

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MoTuWeThFrSaSu

Sunday Sep 9, 2018 #

Note
slept:8.5

up earlier than i wanted. dogs went crazy in the middle of the night. think they chased a cat up into of the tress in the bag yard. they were wired. had to lock them in the house.
10 AM

Cycling-Mixed Terrain 2:30:47 [3] 43.68 mi (17.4 mph) +1908ft

good times in the dirt before watching the bolts and drinking some good beers.

Saturday Sep 8, 2018 #

Note
slept:9.25

mega sleep. darker, cooler mornings. hibernation season is coming.
8 AM

Cycling-Road 4:01:07 [3] 70.65 mi (17.6 mph) +5629ft

another good one with maggie. 4 hour ride are probably my favorite length.... when not training for anything huge. good legs all day and maggie is crushing.

Friday Sep 7, 2018 #

Note
slept:8.5

up early to get work done....
7 AM

Running 1:00:31 [3] 8.05 mi (7:31 / mi) +474ft 7:07 / mi
shoes: Hoka Clifton v4 (BLK)

friday morning jog. dropped off the pups and then longer hood lap. best/quickest run I've had in a log time. not sure where that came from.
12 PM

Strength/Core 30:00 [3]

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

front squat warm up: 5 x #65, 5 x #85

3x
5 x front squat #100
10 x push up s
10e x kneeling slasher to halo #26

3x
5 x OH Press #70
10 x kbs #35
10 x russian twist
1 PM

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

strength warm up

Thursday Sep 6, 2018 #

Note
slept:9.0

tons of rain and power outage last night. great sleep.

I was going to lift yesterday afternoon but the work day got away from me.
7 AM

Running 32:18 [3] 4.01 mi (8:03 / mi) +220ft 7:39 / mi
shoes: Hoka Bondi 4 - Slater

dog jog & strength warm up. nice and cool and quicker than usual with the pups.
8 AM

Strength/Core 30:00 [3]

2 x myrtl - barebell complex - 20 x sit ups - sumo walk

deadlift warm up: 5 x #95, 5 x #135, 5 x #175

5x
5 x deadlift #195
10 x push ups
10 x toes to post
1' plank

3x
10 x deadlift #135
20 x sit ups
12 PM

Cycling-Mixed Terrain 1:26:59 [3] 25.59 mi (17.7 mph) +686ft

much needed break from work. lunch loop on the highline canal.

Wednesday Sep 5, 2018 #

Note
slept:8.5

up early w/o alarm. knocking workout. loving these cooler mornings.... just harder to get out of bed.
7 AM

Cycling-Mixed Terrain 1:58:22 [3] 35.05 mi (17.8 mph) +1286ft

mellow morning spinner. waterton canyon out and back. hero dirt from rain last night.

Tuesday Sep 4, 2018 #

Note
slept:10.0

mega sleep... crashed on couch at 8. Feel great.
7 AM

Running 1:04:16 [3] 8.01 mi (8:01 / mi) +476ft 7:36 / mi
shoes: Hoka Clifton v4 (BLK)

hood laps. 4 with the pups, 4 solo. felt good.
12 PM

Cycling-Mixed Terrain 1:27:57 [3] 25.61 mi (17.5 mph) +682ft

mellow spinner on the highline canal. pretty good legs.

Monday Sep 3, 2018 #

Note
slept:8.0

home late from BBQ.. and couldn't sleep any later. tired from yesterday for sure.
11 AM

Running 34:00 [3] 4.25 mi (8:00 / mi) +240ft 7:36 / mi

i was going to head to trails but the dogs started going nuts once i got into my running gear. they really wanted to run and I couldn't say no. quick hood lap before squatting.
12 PM

Strength/Core 30:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #95, 5 x #115

5x
5 x #140
10 x kbs #35
20 x sit ups
10e x kneeling keg lift #35

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