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Training Log Archive: Grandpa Jameson

In the 7 days ending Jan 27, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	8:19:53	136.74	(16.4/h)	220.06	(26.4/h)	8544
	Cycling-Trainer	4	7:00:00	157.1	(22.4/h)	252.83	(36.1/h)	7638
	Running	4	2:25:21	17.17	(8:28)	27.63	(5:16)	904
	Strength/Core	2	1:10:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	12	19:05:14	311.51		501.33		17356
averages - sleep:9.2

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Sunday Jan 27, 2019 #

Note
slept:10.0

big sleep. ready for some big miles today.

10 AM

Cycling-Road 4:07:10 [3] 70.51 mi (17.1 mph) +4495ft

stoked on this one... after the face. hour 1 was awesome. no wind and good temps (mid 40s). hours 2 and 3 were brutal. super gnar wind and dropping temps as I headed north. retreated after getting blown off the road twice climbing towards green mountain.

my plan was to then just head for him and get in 3 hours but when I got back to deer creek the wind had totally stopped.... so I rallied. got a gas station mocha and was on fire.

stoked.

ap: 196
np: 231
mp: 618
2867 kJ

Saturday Jan 26, 2019 #

Note
slept:9.5

up earlier than i wanted.... emergency upgrades this morning.

12 PM

Cycling-Road 2:08:43 [3] 33.23 mi (15.5 mph) +2159ft

late start... and low motivation due to weather. upper 30s and howling wind. charged any way and almost turned around numerous time... but stuck it out to get get a couple of hours in.

Friday Jan 25, 2019 #

Note
slept:9.0

more super deep sleep and crazy dreams. been taking a new CBD oil before bed...

C • Talk to me about CBD oil... 2

Cycling-Trainer 1:30:00 [3] 31.53 mi (21.0 mph) +1148ft

reluctantly got on the trainer... blazing sunshing... but cold and roads still covered with snow.

just mellow miles on zwift.

12 PM

Running 38:40 [3] 4.73 mi (8:10 / mi) +273ft 7:45 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with maggie... been a long time since we jogged together with no dogs or Fi. good times.

Thursday Jan 24, 2019 #

Note
slept:9.0

zombie sleep.

more snow.

7 AM

Cycling-Trainer 2:00:00 [3] 48.42 mi (24.2 mph) +1467ft

Zwift Workout

4 x 15' sweet spot (90,92,94,90%)

good legs today and just rolled right through the intervals.

ap: 217
np: 239
mp: 290
1567 kJ

12 PM

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

warm up

Strength/Core 40:00 [3]

a bit more myrtl and hip mobility work.....

2 x myrtl/hip mobility - leg blaster - 10 x push ups - sumo walk

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

3x
10 x deadlift #155
10 x kbs #35
20 x sit ups

3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext

Wednesday Jan 23, 2019 #

Note
slept:8.75

killer sleep. up earlier than normal. no alarm.

7 AM

Cycling-Trainer 1:30:00 [3] 32.38 mi (21.6 mph) +2146ft

mellow spinning on zwift - NYC. legs a bit smashed up from yesterday's workout.

ap: 188
np: 194
mp: 339
1016 kJ

3 PM

Running 36:30 [3] 4.3 mi (8:29 / mi) +215ft 8:06 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog... stilly icy in spots.

Tuesday Jan 22, 2019 #

Note
slept:9.0

up just before 6 and straight to work troubleshooting VPN issues in the UK.

7 AM

Cycling-Trainer 2:00:00 [3] 44.77 mi (22.4 mph) +2877ft

Zwift Sweet Spot / Over Under workout

6x10' as 4x2' @ 90% /30" @ 100%

legs were feeling it from the first interval. maybe lifting on monday's before these interval sessions is a bad idea. powered through them all though.

ap: 220
np: 241
mp: 394
1586 kJ

1 PM

Running 36:20 [3] 4.1 mi (8:52 / mi) +209ft 8:27 / mi
shoes: Nike WH4 (Fluoro)

mellow jog with the pups. icy... so slow going.

Monday Jan 21, 2019 #

Note
slept:9.0

good sleep after watching two crazy playoff games.

9 AM

Running 33:51 [3] 4.04 mi (8:23 / mi) +207ft 7:59 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up. still come icy sections on the path.

Strength/Core 30:00 [3]

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

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

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

3x
10e x front rack lunge #65
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough

11 AM

Cycling-Road 2:04:00 [3] 33.0 mi (16.0 mph) +1890ft

windy, mellow miles with maggie. pretty gnarly wind out of the WSW. Did best to keep it mellow. tough interval session on tap tomorrow.

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