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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 21, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	10:30:47	179.01	(17.0/h)	288.09	(27.4/h)	16696
	Cycling-Mixed Terrain	3	5:27:11	95.49	(17.5/h)	153.68	(28.2/h)	3940
	Running	5	3:11:51	18.9		30.42		1252
	Strength/Core	1	30:00
	Total	13	19:39:49	293.4		472.18		21888
averages - sleep:21

4:33

0:00

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Sunday Apr 21, 2019 #

Note
slept:8.5

good sleep. busy day on tap

11 AM

Cycling-Mixed Terrain 1:56:12 [3] 33.08 mi (17.1 mph) +1453ft

mellow cruise. out and back in WC. closing a out a good week.

Saturday Apr 20, 2019 #

Note
slept:8.0

tried but couldn't sleep in... up at normal time w/o alarm.

9 AM

Cycling-Road 4:33:00 [3] 73.87 mi (16.2 mph) +7434ft

solid ride but pretty tired legs from the get go. High Grade-City View-High Dr-Grapevine. most the climbing was steep so slow going. almost got attack by pitbull climbing grapevine. sweet. a good warm day out but legs were lacking... probably a good sign that i've put in some good work this week.

ap: 207
np: 237
mp: 660
3290 kJ

Friday Apr 19, 2019 #

Note
slept:8.0

good sleep. legs feeling ready to rip after a pretty mellow day yesterday.

7 AM

Running 33:45 [3] 4.25 mi (7:56 / mi) +269ft 7:30 / mi
shoes: Hoka Napali (BLK)

dog drop off loop. keeping runs to ~30ish minutes for now.

12 PM

Cycling-Road 1:58:35 [3] 36.4 mi (18.4 mph) +3153ft

Criss Cross Hill Reps - 4 x 2 x 4' @ SS, 1' @ VO2

I was shooting for around 290 on the 4' SS intervals and 370+ on VO2. Nailed them and felt like I was holding back on the SS portion.

1. 293,371,289,373
2. 291,371,293,379
3. 295,378,294,381
4. 298,376,294,383

ap: 223
np: 263
mp: 576
1559 kJ

Thursday Apr 18, 2019 #

Note
slept:8.5

more good sleep. been waking up at 545 everyday w/o alarm.

7 AM

Running 36:00 [3] +215ft
shoes: Hoka Napali (BLK)

morning jog with the pups. felt surprising fresh.

11 AM

Cycling-Mixed Terrain 1:32:39 [3] 25.63 mi (16.6 mph) +850ft

lunch spinner on the HLC. kept it mellow.

Wednesday Apr 17, 2019 #

Note
slept:85.0

great sleep.

7 AM

Running 36:00 [3] 4.3 mi (8:22 / mi) +215ft 8:00 / mi
shoes: Hoka Napali (BLK)

dog jog. ok legs.

12 PM

Cycling-Road 2:01:58 [3] 33.27 mi (16.4 mph) +3415ft

deer creek to turkey creek. tempo effort. nothing too hard. ok legs.

Tuesday Apr 16, 2019 #

Note
slept:8.0

good sleep. up w/o alarm.

7 AM

Running 50:10 [3] 6.05 mi (8:17 / mi) +338ft 7:53 / mi
shoes: Hoka Napali (BLK)

morning jog with the pups. another killer morning.

12 PM

Cycling-Road 1:57:14 [3] 35.47 mi (18.2 mph) +2694ft

V02 max intervals on the road and up deer creek

4 x 3-2-1' intervals. shorter duration, hard effort.

still don't have power meter on new bike (thursday) so these were by feel... so probably a bit hot.

solid work.

Monday Apr 15, 2019 #

7 AM

Running 35:56 [3] 4.3 mi (8:21 / mi) +215ft 7:59 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up - feeling really good.

8 AM

Strength/Core 30:00 [3]

warm up: 2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 10 x #95

3x
10 x squat #115
10 x kbs #35
10 x box jump
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext

deadlift warm up: 10 x #115

3x
10 x deadlift #135
10 x push ups
10e x lateral box hop over
100 x sit ups

11 AM

Cycling-Mixed Terrain 1:58:20 [3] 36.78 mi (18.6 mph) +1637ft

waterton canyon out and back... good legs and good temps. 70s and sunny. finally!

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