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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 28, 2018:

activity # timemileskm+ft
  Cycling-Mixed Terrain4 8:09:15 135.69(16.6/h) 218.37(26.8/h) 6007
  Running4 3:40:33 28.61(7:43) 46.04(4:47) 988
  Cycling-Road1 1:30:29 26.47(17.6/h) 42.6(28.2/h) 1489
  Strength/Core2 55:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total11 14:35:17 191.77 308.62 9024
averages - sleep:9.1

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

Note
slept:10.0

back to back nights of 10 hours of sleep.
11 AM

Cycling-Mixed Terrain 2:03:10 [3] 32.35 mi (15.8 mph) +1732ft

more fun in the dirt... another 70 degree sun filled day... but that's changing. out and back through HR. Just fun riding and pushing the limits of gravel tires. one solid digger... but all good.

Saturday Oct 27, 2018 #

Note
slept:10.0

mega sleep. so good.
C • Question 3
10 AM

Cycling-Mixed Terrain 2:43:18 [3] 50.24 mi (18.5 mph) +1457ft

standard lonigsh ride. no real desire to ride any longer. high line-chatfield-waterton.

Friday Oct 26, 2018 #

Note
slept:9.0

more great sleep. gnarly dreams.
7 AM

Running 1:14:48 [3] 10.1 mi (7:24 / mi) +3ft 7:24 / mi
shoes: Hoka Vanquish v3 (NVY)

down to the river and back. felt pretty good.

Thursday Oct 25, 2018 #

Note
slept:9.5

went to bed early to catch up on sleep and try to kick this minor cold. great sleep.
7 AM

Running 47:34 [3] 6.03 mi (7:53 / mi) +361ft 7:28 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and hood lap.
12 PM

Cycling-Road 1:30:29 [3] 26.47 mi (17.6 mph) +1489ft

mellow miles with maggie. fall perfection.

Wednesday Oct 24, 2018 #

Note
slept:8.0

later night of work... in the office for after hours upgrade. home about 830 and then a bit more work before crashing. up at 6 to get back at it.
8 AM

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

warm up

Strength/Core 30:00 [3]

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

deadlift warm up: 5 x #95, #135, #155

3x
5 x deadlift #185
10 x balance board push ups
20 x sit ups

5x
10 x goblet squat #35
10 x kbs #35
10 x SDHP #35
20 x step ups
10 x weighted sit ups #25
12 PM

Cycling-Mixed Terrain 1:52:41 [3] 27.76 mi (14.8 mph) +2126ft

fun rip on the local trails. hildebrand and SV. perfect weather.

Tuesday Oct 23, 2018 #

Note
slept:8.0

up at 5 for some anyconnect upgrades.
8 AM

Running 35:11 [3] 4.3 mi (8:11 / mi) +213ft 7:49 / mi
shoes: Hoka Bondi 4 - Slater

morning jog with the pups.
12 PM

Cycling-Mixed Terrain 1:30:06 [3] 25.34 mi (16.9 mph) +692ft

mellow spinner on the high line canal. recovery week and feel the slightest bit of a cold coming on so just cruising.

Monday Oct 22, 2018 #

Note
slept:9.0

hard getting up.... alarm at 6. another mega busy week of work and a lighter on the training front. no intervals and deload on strength.
7 AM

Running 1:03:00 [3] 8.18 mi (7:42 / mi) +411ft 7:21 / mi
shoes: Hoka Vanquish v3 (NVY)

4+ with the pups, the rest solo. legs kinda dragging.
12 PM

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

strength warm up

Strength/Core 25:00 [3]

deload week.

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

squat warm up: 5 x #65, #95, #115

3x
5 x squat #135
10 x kbs #35
20 x sit ups

5x
10 x front rack lunge #65
10 x barbell bent over row #65
10 x push ups
10 x toes to post

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