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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 24, 2019:

activity # timemileskm+ft
  Cycling-Trainer4 6:00:00 137.46(22.9/h) 221.22(36.9/h) 3802
  Cycling-Road3 5:57:12 101.33(17.0/h) 163.07(27.4/h) 6395
  Running4 3:15:09 24.76(7:53) 39.85(4:54) 1061
  Strength/Core2 1:40:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total13 17:12:21 264.55 425.75 11798
averages - sleep:8.8 weight:149lbs

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Sunday Feb 24, 2019 #

11 AM

Cycling-Road 2:03:02 [3] 35.4 mi (17.3 mph) +1975ft

the snow melted quicker than expected so got out on the road fro a bit. I was planning on 3 hours but my legs were crap and motivation so so. got in a solid 2 hours to close out the week.

ap: 205
np: 230
mp: 536
1480 kJ

Saturday Feb 23, 2019 #

11 AM

Cycling-Trainer 2:00:00 [3] 47.69 mi (23.8 mph) +997ft

Zwift workout - 6x5' @ 100 + 3 x 10' @ 85

super stoked with how this went. first work at threshold this year with the exception of super short efforts during over under. ready to build on this.

ap: 223
np: 247
mp: 336
1653 kJ
2 PM

Running 1:00:00 [3] 8.05 mi (7:27 / mi) +176ft 7:18 / mi
shoes: Hoka Napali (BLK)

maggie convinced me to "jog" with her..... was a bit rough starting out coming of the trainer session... but shocked myself that I was able to keep up and run under 7:30 for an hour... negative split too.

first run in new hokas too... after putting 400+ miles on my last pair.

Friday Feb 22, 2019 #

Note
slept:8.75 weight:149lbs

normal, good sleep. been kinda dragging last couple of days.
7 AM

Running 1:03:09 [3] 8.11 mi (7:47 / mi) +455ft 7:24 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and hood lap... best i've felt running in a while. odd.
12 PM

Cycling-Road 1:52:42 [3] 32.36 mi (17.2 mph) +1890ft

stoked to get out. 30 degrees and another storm rolling in. i was seconds away from caving to the trainer but decided to charge.. stoked i did. stayed plenty warm as the temps dropped throughout.

ap: 204
np: 226
mp: 580
1363 kJ

Thursday Feb 21, 2019 #

Note
slept:8.75

super deep sleep this week. hard getting out of bed.
7 AM

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

warm up

Strength/Core 50:00 [3]

deload.

2 x myrtl/hip mobility - barbell complex - 10 x push ups - sumo walk

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

3x
10 x deadlift #165
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
12 PM

Cycling-Road 2:01:28 [3] 33.57 mi (16.6 mph) +2530ft

upper 20s and sunny. charged it and stayed pretty warm. just didn't want to ride the trainer for a fourth day in a row.

ap: 208
np: 235
mp: 536
1493 kJ

Wednesday Feb 20, 2019 #

Note
slept:8.5

deep sleep. startled by alarm.
7 AM

Cycling-Trainer 1:30:00 [3] 33.33 mi (22.2 mph) +1611ft

zwift spinner. tried to keep just above 200 watts for most of it. pretty good legs.

ap: 217
np: 221
mp: 464
1192 kJ
12 PM

Running 35:30 [3] 4.3 mi (8:15 / mi) +217ft 7:53 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups. between meetings. super nice out.

Tuesday Feb 19, 2019 #

Note
slept:9.0

great sleep and gnar dreams.
7 AM

Cycling-Trainer 1:30:00 [3] 34.2 mi (22.8 mph) +715ft

Zwift Workout - 4 x 10' Tempo (255/85%)

stoked with how easy 85% felt. perfect amount of effort.

ap: 204
np: 222
np: 284
1280 kJ
12 PM

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

warm up

Strength/Core 50:00 [3]

Deload.

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

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

3x
10 x squat #135
20 x kbs #35
60 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

Monday Feb 18, 2019 #

Note
slept:9.0

tired and good sleep.
8 AM

Cycling-Trainer 1:00:00 [3] 22.24 mi (22.2 mph) +479ft

super mellow spin on zwift. fasted. tired legs.
12 PM

Running 36:30 [3] 4.3 mi (8:29 / mi) +213ft 8:07 / mi
shoes: Nike WH4 (Fluoro)

cold jog with the pups. uppers teens and sunny.

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