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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 17:

activity # timemileskm+ft
  Cycling-Mixed Terrain3 7:10:45 118.12(16.5/h) 190.1(26.5/h) 4862
  Cycling-Road2 4:00:20 69.38(17.3/h) 111.66(27.9/h) 4708
  Cycling-Trainer2 3:30:00 79.82(22.8/h) 128.46(36.7/h) 1693
  Running4 3:02:35 22.3(8:11) 35.89(5:05) 1172
  Strength/Core2 1:40:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total13 19:43:40 290.62 467.71 12974
averages - sleep:8.8

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MoTuWeThFrSaSu

Sunday Feb 17 #

Note
slept:9.0

great sleep.
7 AM

Running 35:42 [3] 4.3 mi (8:18 / mi) +215ft 7:56 / mi
shoes: Hoka Vanquish v3 (NVY)

sunday shakeout with the pups.
1 PM

Cycling-Mixed Terrain 1:58:35 [3] 34.02 mi (17.2 mph) +1191ft

waterton canyon out and back. some solit snow out there from yesterday. cold and awesome. got some new gloves... game changing. barely 30 degrees and cloudy and my hands were super warm,

great week and stoked get some time on the dirt,

Saturday Feb 16 #

Note
slept:9.75

big sleep. a bit of a rough time around 4 though. Fi has a full on cold..... and came to sleep with us.
10 AM

Cycling-Mixed Terrain 3:35:10 [3] 59.1 mi (16.5 mph) +2881ft

solid long ride on mostly. I headed south trying to avoid the wind and weather rolling int up north. first 90' we rad. sunny, mid 40s, and light wind... then the front that was forecasted to roll through much later in the day came ripping through.

temps started dropping and with was blasting 30+ out of the north... crushing my dreams. around 2 hours i stopped at the gas station in roxborough for a "hi-rev mocha" and to warm. up. did the trick.

I rode the dirt back to chatfield. the wind kept whipping and now it was snowing lightly.... but i was stoked and warm. thank you caffeine and sugar.

I rode over the dam and then an out and back in HR before heading home. i was about to head home around the two hour mark but stoked i charged. solid day.

ap: 204
np: 230
mp: 562
2640 kJ

Friday Feb 15 #

Note
slept:9.0

downtown last night with the fam for beers, pizza, and ice cream. good times.

been feeling pretty smashed.. in a good way.

Cycling-Mixed Terrain 1:37:00 [3] 25.0 mi (15.5 mph) +790ft

what a shit show. tried to avoid the wind an finally get back on the dirt... mistake. so much mud and still huge sections of ice... one digger.... tons of mud. just wanted to get home!
7 AM

Running 1:00:41 [3] 7.65 mi (7:56 / mi) +406ft 7:33 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop and hood lap. felt pretty good.

Thursday Feb 14 #

Note
slept:8.75

decent sleep. Fi up a couple of times... think she's getting a cold.
7 AM

Cycling-Trainer 2:00:00 [3] 47.32 mi (23.7 mph) +997ft

Zwift workout - last workout of this block and super stoked with all the work I've put in over the last 16 weeks. most focused block I've ever put in on the bike and trainer. can't wait to race.... now on the threshold and VO2 work.

workout was a bit of a struggle... as expected. just tired legs but got it done.

6x10' OU 2x4'/1' (92/102)

ap: 225
np: 243
mp: 375
1619 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/hip mobility - leg blaster - 10 x push ups - sumo walk

deadlift warm up: 5 x #115, #135, #155

3x
10 x deadlift #175
10e x single arm kbs #26
60 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 Feb 13 #

Note
slept:7.75

late coffee and got roped into watching a show with maggie and then up early for upgrade. i'm spoiled by 8+ hours of sleep... super tough getting up.
7 AM

Running 50:44 [3] 6.05 mi (8:23 / mi) +337ft 7:58 / mi
shoes: Hoka Vanquish v3 (NVY)

morning jog with the pups. dragging a little.
12 PM

Cycling-Road 2:01:15 [3] 34.7 mi (17.2 mph) +2343ft

same loop as yesterday but didn't put it and did DC hood last. almost as fast without really pushing. decent legs. back on the trainer tomorrow for some intervals because the wind is supposed to be gnar.

ap: 203
np: 231
mp: 608
1488 kJ

Tuesday Feb 12 #

Note
slept:8.75

great sleep and legs feeling good.... lets wee how they feel for this session on tap.
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/hip mobility - leg blaster - 10 x t-push ups - sumo walk

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

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

3x
10e x front rack lunge #70
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
12 PM

Cycling-Road 1:59:05 [3] 34.68 mi (17.5 mph) +2365ft

2 hour hood loop in just under two hours. pretty good legs today and just stayed on the gas. flip flopped some days this week to take advantage of warmer weather before more cold & snow this weekend.

ap: 213
np: 245
mp: 531
1522 kJ

Monday Feb 11 #

Note
slept:8.75

deep sleep. needed alarm.

Cycling-Trainer 1:30:00 [3] 32.5 mi (21.7 mph) +696ft

monday morning standard... as of late. easy spinning on zwift fasted. legs a bit better than expected but kept it mellow.

ap: 176
np: 180
mp: 311
955 kJ
12 PM

Running 35:28 [3] 4.3 mi (8:15 / mi) +214ft 7:53 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups between meetings. sunny and cold.

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