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Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 24, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	9:59:51	171.93	(17.2/h)	276.69	(27.7/h)	13514
	Cycling-Mixed Terrain	2	3:51:57	71.94	(18.6/h)	115.78	(29.9/h)	3193
	Running	4	2:51:33	21.3	(8:03)	34.28	(5:00)	982
	Cycling-Trainer	1	1:30:00
	Strength/Core	1	40:00
	Total	12	18:53:21	265.17		426.75		17689
averages - sleep:8.4

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Sunday Mar 24, 2019 #

Note
slept:9.5

mega sleep!!

11 AM

Cycling-Mixed Terrain 2:16:20 [3] 41.94 mi (18.5 mph) +1946ft

dirt loop. pretty good legs and not pushing. need to get some lift back into them the next couple of weeks.

ap: 207
np: 229
mp: 606
1657 kJ

Saturday Mar 23, 2019 #

Note
slept:8.5

good sleep. stoked for a warmer weekend and to get in some miles.

10 AM

Cycling-Road 4:10:11 [3] 71.5 mi (17.1 mph) +5722ft

out and up lookout and back. super windy up north and more so up high. solid ride. closed strong.

ap: 207
np: 239
mp: 706
3053 kJ

Friday Mar 22, 2019 #

Note
slept:8.5

good sleep... stoked for the weekend at home with nice weather!

7 AM

Running 38:00 [3] 4.68 mi (8:07 / mi) +291ft 7:40 / mi
shoes: Hoka Napali (BLK)

dog drop off / hood lap.

12 PM

Cycling-Road 1:56:26 [3] 32.47 mi (16.7 mph) +2205ft

lunch loop with maggie.... first riding on her new canyon road bike. it's so dope game changer.

ok legs. trying to hold back a bit. been doing a proper job of smashing myself.

Thursday Mar 21, 2019 #

Note
slept:8.5

great sleep. up before alarm. feeling caught up on sleep.

7 AM

Running 35:16 [3] 4.3 mi (8:12 / mi) +216ft 7:50 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. felt good. warmer morning....

8 AM

Strength/Core 40:00 [3]

moving into maintenace / race mode

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

squat wu: 5 x #95, #115

3x
10 x squat #125
10 x kbs #35
10 x box jump 24"
60 x sit ups

deadlift wu: 5 x #125, #145

3x
10 x deadlift #165
10 x balance board push ups
10e x lateral box hop overs
60 x sit ups

12 PM

Cycling-Road 1:57:35 [3] 33.21 mi (16.9 mph) +3304ft

warm enough and the roads are clear enough, but super sandy, to start getting in some climbing. out and back up deer creek to turkey creek. pretty good legs.

ap: 220
np: 256
mp: 503
1526 kJ

Wednesday Mar 20, 2019 #

Note
slept:9.0

great sleep... still feeling behind on sleep a bit.

7 AM

Cycling-Trainer 1:30:00 [3]

zwift trainer session - 6x5' @ FTP + 2x10' Tempo

felt solid today until last two 5' intervals.. then kind of a grind... but got them done.

ap: 229
np: 250
mp: 665
1266 kJ

12 PM

Cycling-Mixed Terrain 1:35:37 [3] 30.0 mi (18.8 mph) +1247ft

lunch rip. waterton cayon out and back. dirt is in great shape. good legs too.

ap: 216
np: 234
mp: 586
1210 kJ

Tuesday Mar 19, 2019 #

Note
slept:7.0

in bed just before midnight.... after a long day. solid sleep though and not too tired waking up. stoked to be home.

Running 35:37 [3] 4.3 mi (8:17 / mi) +213ft 7:55 / mi
shoes: Hoka Napali (BLK)

morning jog with the pups... they were amping out!

12 PM

Cycling-Road 1:55:39 [3] 34.75 mi (18.0 mph) +2283ft

lunch ride... kinda cold out but not too back. shitty legs starting but came around.

ap: 206
np: 229
mp: 672
1401 kJ

Monday Mar 18, 2019 #

Note
slept:8.0

passed out. great sleep. all packed and can't wait to go home to the girls tonight.

6 AM

Running 1:02:40 [3] 8.02 mi (7:49 / mi) +262ft 7:35 / mi
shoes: Hoka Napali (BLK)

one more jog on the coast. a bit tired but better than expected after yesterday.

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