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Training Log Archive: Grandpa Jameson

In the 7 days ending Dec 23, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	6:50:48	118.4	(17.3/h)	190.55	(27.8/h)	8495
	Cycling-Trainer	4	6:30:00	97.08	(14.9/h)	156.23	(24.0/h)
	Running	4	3:31:55	26.82	(7:54)	43.16	(4:55)	1396
	Strength/Core	2	1:40:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	13	18:52:43	243.3		391.55		10431
averages - sleep:9.1

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Sunday Dec 23, 2018 #

Note
slept:9.0

up late watching the bolts blow it.

Running 33:31 [3] 4.3 mi (7:48 / mi) +213ft 7:27 / mi
shoes: Hoka Vanquish v3 (NVY)

sunday shakeout with the pups.

12 PM

Cycling-Road 2:45:49 [3] 50.5 mi (18.3 mph) +3983ft

sunday shred. rode a local loop and pushed the pace a bit. stoked to get this done in under 3 hours.

ap: 218
np: 251
mp: 617
2121 kJ

Saturday Dec 22, 2018 #

Note
slept:9.5

mega sleep. slept in Fi's bed from 430-7. she's getting in a habit of calling one of us in her room in the middle of the night to lay with her. stoked we bought her a super comfortable twin bed!!

10 AM

Cycling-Trainer 2:00:00 [3] 30.3 mi (15.1 mph)

TrainerRoad - Wright Peak -2

Wright Peak -2 is 3x30-minute intervals at 85% FTP with short, 1-minute intermediate recoveries in the middle of each long interval.

5-minute recoveries separate each interval.

Felt really good on this one and I've never, until now, been able to pull trainer workouts with this long of intervals. stoked.

ap: 224
np:238
mp: 263
1616 kJ

Friday Dec 21, 2018 #

Note
slept:9.0

half day of work today... then off until the new year!

7 AM

Running 1:03:21 [3] 8.1 mi (7:49 / mi) +458ft 7:25 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and long hood lap... felt like i was moving faster than I actually was. good energy.

12 PM

Cycling-Road 2:34:00 [3] 41.5 mi (16.2 mph) +3036ft

bonus miles with maggie. we both got out of work around noon and got out... didn't expect it to be so windy so we just stayed local. solid loop though and good times as always.

Thursday Dec 20, 2018 #

Note
slept:9.0

snooze x 1.

dog sitting maggie's mom's pup. slept on the foot of our bed all night. got up to let her out at 4. sweet pup.

7 AM

Cycling-Trainer 1:30:00 [3] 22.31 mi (14.9 mph)

TrainerRoad. Geiger +2

Geiger +2 is 5x12-minute efforts spent in the Sweet Spot, 88-94% FTP, with brief, 3-minute recoveries between efforts.

another super solid workout.

ap: 226
np: 247
mp: 286
1221 kJ

12 PM

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

warm up

Strength/Core 50:00 [3]

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

dead lift warm up 5 x #135, #155, #185

5 x 5 deadlift #215
- 20 x sit ups between sets

3x
10 x deadlift #145
10 x spiderman push ups
20 x jumping lunges
10 x toes to post
10 x face down back ext

3x
3 x curtis P #77
10e x single arm kbs #26
10 x box jump
10 x kneeling plate half moon

Wednesday Dec 19, 2018 #

Note
slept:9.0

more great sleep.

7 AM

Running 50:43 [3] 6.21 mi (8:10 / mi) +305ft 7:48 / mi

10k loop with the pups... before the wind.

12 PM

Cycling-Trainer 1:30:00 [3] 21.3 mi (14.2 mph)

TrainerRoad: ndrews is 90 minutes of aerobic Endurance riding spent somewhere between 65-75% FTP.

pretty mellow. watching 2nd half of bolts taking down the chiefs.

ap: 206
np: 208
mp: 237
1112 kJ

Tuesday Dec 18, 2018 #

Note
slept:9.0

tough getting up... thought i felt a cold coming on last night but feel fine this morning.

7 AM

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

warm up

Strength/Core 50:00 [3]

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

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

5 x 5 squat #160
- 20 x sit ups between sets

3x
10 x front squat #85
15 x kbs #35
10 x box jump up/down
10e x kneeling keg lift #35

3x
10 x power clean #85
10 x t-push ups
10 x barbell bent over row #85
10 x russian twist #26
1' plank

12 PM

Cycling-Trainer 1:30:00 [3] 23.17 mi (15.4 mph)

nailed this one. stoked.

Antelope +2 is 5x10-minute Sweet Spot intervals at 94% FTP with 5-minute recoveries between intervals.

ap: 218
np: 247
mp: 292
1177 kJ

Monday Dec 17, 2018 #

Note
slept:9.5

mega sleep.

8 AM

Running 1:04:20 [3] 8.21 mi (7:50 / mi) +420ft 7:28 / mi
shoes: Hoka Vanquish v3 (NVY)

4.3 with the pups.... then solo. felt really good this morning.

12 PM

Cycling-Road 1:30:59 [3] 26.4 mi (17.4 mph) +1476ft

lunch spinner with maggie. huge tear in sidewall while riding flat on the road. no idea what i hit. wouldn't seal with orange seal so injected GUP just kept shooting out the side. had it use a tube. lame. tires have maybe 200 miles on them.

decent legs.

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