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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 14, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	2	4:34:56	78.95	(17.2/h)	127.06	(27.7/h)	2546
	Running	6	4:31:37	34.67	(7:50)	55.8	(4:52)	1722
	Cycling-Trainer	3	3:30:40	83.63	(23.8/h)	134.59	(38.3/h)	1762
	Cycling-Road	1	2:01:27	36.38	(18.0/h)	58.55	(28.9/h)	2890
	Strength/Core	2	1:20:00
	Total	13	15:58:40	233.63		375.99		8920
averages - sleep:8.9

3:05

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Sunday Oct 14, 2018 #

Note
slept:8.5

cold and snowing.

8 AM

Running 1:18:03 [3] 10.11 mi (7:43 / mi) +337ft 7:29 / mi
shoes: Hoka Vanquish v3 (NVY)

cold, snowy, and windy. felt ok. face was getting cold.

Saturday Oct 13, 2018 #

Note
slept:9.0

good sleep. long ride today before snow tonight. stoked to watch kona.

10 AM

Cycling-Mixed Terrain 3:05:08 [3] 53.7 mi (17.4 mph) +1834ft
ahr:151 max:177

killer fall day and ok legs. a bit tired. just cruising on the dirt and enjoying the weather.

Friday Oct 12, 2018 #

Note
slept:9.0

another good night of sleep. darker and darker every morning.

8 AM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +480ft 7:01 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and longer hood lap. definitely noticing a shift in fitness already and stoked on running. I wish there was some super early ultra i could do.

C • TNF 4

12 PM

Cycling-Road 2:01:27 [3] 36.38 mi (18.0 mph) +2890ft
ahr:160 max:182

perfect fall day. ok legs. 4 x 8' sweet spot (92%/285) up deer creek canyon.

4 x 8': 287,292,291,295

a little hot but no forcing it.

ap: 204
np: 238
mp: 600
1453 kJ

Thursday Oct 11, 2018 #

Note
slept:8.0

up early for wireless cutover.... last one for a while... hopefully.

8 AM

Running 33:28 [3] 4.05 mi (8:16 / mi) +219ft 7:52 / mi
shoes: Hoka Bondi 4 - Slater

dog jog & strength warm up. another cold morning.

Strength/Core 40:00 [3]

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

dead lift warm up 5 x #135, #135, #165, #185

3x
5 x deadlift #205
10 x push up
20 x sit ups

3x
10 x deadlift #135
10 x kbs #35
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x front squat #75
10 x kneeling curl to press #20
10 x walking lunge #70
20 x plank with kb passthrough #26

12 PM

Cycling-Mixed Terrain 1:29:48 [3] 25.25 mi (16.9 mph) +712ft

took me a while to get the right gear on. uppers 30s when I rolled out, mid 40s at finish. good legs and was just stoked to get out on the high line canal after 3 days on the trainer....

Wednesday Oct 10, 2018 #

Note
slept:9.0

good sleep. another trainer session on tap for today and maybe some snow.

8 AM

Running 34:34 [3] 4.3 mi (8:02 / mi) +245ft 7:38 / mi
shoes: Hoka Vanquish v3 (NVY)

easy jog with the pups. cold and light slow.

12 PM

Cycling-Trainer 1:30:00 [3] 36.87 mi (24.6 mph) +778ft
ahr:155 max:167

another trainer session.

3 x 12' big gear/muscle tension: 262,259,260

solid session. felt good.

ap: 221
np: 232
mp: 319
1208 kJ

Tuesday Oct 9, 2018 #

Note
slept:9.0

hibernation mode. had to drag myself out of bed at 6. another couple wet and cold days on tap.... trainer time. ugh.

11 AM

Cycling-Trainer 1:00:40 [3] 24.5 mi (24.2 mph) +505ft

solid trainer session.

3 x 10 minutes on w/ a 'Burst' every 2 minutes during ; 5 minutes OFF

felt good and hit all intervals. definitely hitting higher power numbers on the trainer.

ap: 224
np: 239
mp: 595
818 kJ

3 PM

Running 32:24 [3] 4.06 mi (7:59 / mi) +219ft 7:36 / mi
shoes: Hoka Clifton v4 (BLK)

easy jog with pups. mid 30s.

Monday Oct 8, 2018 #

Note
slept:9.5

mega sleep. gonna be a cold, wet start to the week. trainer time.

8 AM

Running 33:08 [3] 4.05 mi (8:11 / mi) +222ft 7:47 / mi
shoes: Hoka Bondi 4 - Slater

cold and rainy with the pups. super mellow.

9 AM

Strength/Core 40:00 [3]

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

squat warm up: 5 x #95, #115, #135

3x
5 x squat #145
10 x kbs #35
20 x sit ups

3x
10 x squat #95
10 x push ups
10 x box jumps
20 x toes to post

3x
10 x deadlift #135
15 x TRX IYT
10e x walking lunge with kb overhead #26
1' plank

12 PM

Cycling-Trainer 1:00:00 [3] 22.26 mi (22.3 mph) +479ft

first trainer session since last march. i wanted to ride outside but it was 39 and raining... so just some easy spinning on zwift.

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