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Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 5, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	2	8:03:48	140.32	(17.4/h)	225.82	(28.0/h)	8458
	Cycling-Trainer	4	6:05:53	139.87	(22.9/h)	225.1	(36.9/h)	3853
	Running	4	2:57:11	22.52	(7:52)	36.24	(4:53)	1245
	Cycling-Road	1	1:59:14	34.93	(17.6/h)	56.21	(28.3/h)	2290
	Strength/Core	2	1:20:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	12	20:36:06	338.14		544.18		16116
averages - sleep:8.7

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Tuesday Mar 5, 2019 #

Note
slept:8.5

good sleep. feeling pretty rested.

8 AM

Cycling-Trainer 1:30:00 [3] 30.93 mi (20.6 mph) +2051ft

zwift miles. nothing too hard.. just cruising. finished Jack Ryan series... pretty rad. kind of over just "riding" the trainer.... still stoked on the structured workotus though.

ap: 209
np: 216
mp: 379
1151 kJ

C • Rain and snow on and off fo... 3

12 PM

Running 32:00 [3] 4.1 mi (7:48 / mi) +241ft 7:24 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. felt good. snow melting fast. hopefully ride outside tomorrow.

Strength/Core 30:00 [3]

decided to back off the strength training a bit earlier than planned... just gonna knock out a couple 30' sessions a week from here on out.

wu: myrtl - leg blaster - 10 x t-push ups - sumo walk

squat wu: 5 x #65, #95, #115

3x
10 x squat #15
10 x kbs #35
10 x box jumps 24"
10 x push ups
10e x kneeling slasher to halo #35
10 x russian twise #35
20 x plank with kb passthroug #35
60 x sit ups

Monday Mar 4, 2019 #

8 AM

Cycling-Trainer 2:00:00 [3] 50.5 mi (25.3 mph) +532ft

zwift - 6x5' @ 100 + 3 x 10' @ 85

super solid session on the trainer after dropping Fi at school. felt pretty damn good.

ap: 225
np: 247
mp: 312
1658 kJ

1 PM

Running 35:00 [3] 4.3 mi (8:08 / mi) +213ft 7:47 / mi
shoes: Hoka Napali (BLK)

dog jog... they were stoked to get out after a few days.

Sunday Mar 3, 2019 #

Note
slept:10.0

mega sleep... the big ride friday caught up with yesterday afternoon... after a movie and sushi with Fi I was smashed. we starting watching another movie in bed and we both passed out!

12 PM

Cycling-Trainer 1:35:53 [3] 37.0 mi (23.2 mph) +804ft

zwift workout - 2x10' OU (90/102) + 2x5x'1(110)

all i had time for. Fi having lunch with Maggie's mom.

ap: 210.
np: 238
mp: 338
1266 kJ

Saturday Mar 2, 2019 #

Note
slept:8.5

good sleep but a bit restless... typical after a big day.

pretty mellow day on tap with Fi. Will jump on the trainer and maybe lift today.... maybe.

8 AM

Cycling-Trainer 1:00:00 [3] 21.44 mi (21.4 mph) +466ft

super mellow spin on zwift. just getting a little sweat going. legs actually weren't terrible. watched the first classic of the year. got me stoked for racing. now i just need my bikes.

12 PM

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

warm up

Strength/Core 50:00 [3]

while fi napped (read books & played with her "babies")

2 x myrtl/hip mobility - barbell complex - 10 x kbs #35 - sumo walk

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

- keeping it a bit lighter this block....

5x
5 x DL #185
10 x balance board push ups
20 sit ups

3x
20 x front squat #65
20 x step ups
20 x weighter sit ups #25
20 x toes to post
20 x face down back ext
20 x knee plate halfmoon #25

Friday Mar 1, 2019 #

Note
slept:8.5

maggie left early for the airport. dropping fi at school this morning and then knocking out a long ride.

9 AM

Cycling-Mixed Terrain 6:01:15 [3] 104.7 mi (17.4 mph) +6362ft

with maggie out of town and fi at school all day I decided to knock out a long before the next round of snow.

down to waterton and roxborough and then up to golden and back. front started moving through a little over half way but nothing too bad and i was dressed appropriately.

good legs most of the day.

ap: 209
np: 232
mp: 468
4475 kJ

C • good power 1

Thursday Feb 28, 2019 #

Note
slept:8.0

some broken sleep. fi woke up in the middle of the night and threw up... for the first time in her life! she seems fine this morning though...

7 AM

Running 1:01:58 [3] 8.1 mi (7:39 / mi) +456ft 7:16 / mi
shoes: Hoka Napali (BLK)

dog drop off and hood lap. feeling good. quicker. that run with maggie broke off the rust.

12 PM

Cycling-Road 1:59:14 [3] 34.93 mi (17.6 mph) +2290ft

another solid lunch rip. standard, hilly hood loop. surprises at how good my legs were. 20+ degrees warmer than yesterday!

ap: 212
np: 239
mp: 664
1493 kJ

Wednesday Feb 27, 2019 #

Note
slept:8.5

good sleep. doing a good job of stacking up training stress before maggie heads out of town. another solid dose on tap for today.

8 AM

Running 48:13 [3] 6.02 mi (8:01 / mi) +335ft 7:37 / mi
shoes: Hoka Napali (BLK)

got a couple of solid hours of work done before heading out. colder today.... but decent legs and dogs were ripping.

11 AM

Cycling-Mixed Terrain 2:02:33 [3] 35.62 mi (17.4 mph) +2096ft

cold one... but got on the dirt so not complaining. out and back to roxborough. gonna do this morning often. good legs. stayed on the gas to stay warm.

ap: 219
np: 241
mp: 540
1582 kJ

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