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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 28, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	4	10:27:27	171.93	(16.4/h)	276.7	(26.5/h)	10345
	Cycling-Road	3	5:49:06	104.63	(18.0/h)	168.39	(28.9/h)	9043
	Running	5	3:01:26	21.74	(8:21)	34.99	(5:11)	1145
	Strength/Core	2	1:00:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	14	20:27:59	298.8		480.87		20802
averages - sleep:8.4

5:09

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Sunday Apr 28, 2019 #

Note
slept:8.0

beers, pizza, and ice cream down town... basically my favorite saturday night with the girls.

9 AM

Cycling-Mixed Terrain 2:19:58 [3] 35.21 mi (15.1 mph) +2005ft

highlands ranch out and back. ok legs. just taking it easy.

Saturday Apr 27, 2019 #

Note
slept:9.0

good sleep. ready for a big one today.

10 AM

Cycling-Mixed Terrain 5:09:26 [3] 89.0 mi (17.3 mph) +5906ft

super solid long ride. felt great all day. a bunch of dirt to start and then up high grade. just steady. first ride on the schwalbe g-one 30c... so fast. put them to the test ovcer all kinds oft terrain. definitely using them for BWR.

ap: 201
np: 222
mp: 621
3630 kJ

Friday Apr 26, 2019 #

Note
slept:8.0

up early again.. to get work done to hopefully call it a day early.

7 AM

Running 38:26 [3] 4.64 mi (8:17 / mi) +289ft 7:49 / mi
shoes: Hoka Napali (BLK)

dog drop off.

12 PM

Cycling-Road 1:55:49 [3] 35.45 mi (18.4 mph) +3091ft

same as last friday... and another solid session... Criss Cross Hill Reps - 4 x 10' as 2 x 4' @ SS, 1' @ VO2

same targets as last week. 290/370

#1: 296,375,292,370
#2: 296,375,297,382
#3: 299,381,297,390
#4: 298,384,297,385

ap: 224
np: 262
mp: 475
1543 kJ

Thursday Apr 25, 2019 #

Note
slept:8.0

up early (5am) w/o alarm. ready to rip.

7 AM

Running 35:48 [3] 4.24 mi (8:27 / mi) +214ft 8:03 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up

8 AM

Strength/Core 30:00 [3]

2 x myrtl - barbell complex - 10e x single arm kbs #26 - sumo walk

DL WU: 10 x #115

5x
10 x deadlift #135
10 x spiderman push ups
10e x lateral box hop over 20"
60 x sit ups

12 PM

Cycling-Mixed Terrain 1:32:56 [3] 24.58 mi (15.9 mph) +1729ft

super fun rip on the trails at lunch. so stoked everything is dry!! time to start getting offroad during the week. good legs too.. kinda shocked after a couple of hard days.

ap: 191
np: 226
mp: 665
1023 kJ

Wednesday Apr 24, 2019 #

Note
slept:8.0

more good sleep.

7 AM

Running 35:00 [3] 4.3 mi (8:08 / mi) +215ft 7:46 / mi
shoes: Hoka Napali (BLK)

dog jogger. warm! ok legs.

12 PM

Cycling-Road 1:58:37 [3] 34.42 mi (17.4 mph) +3304ft

climbing practice. hit the roller pretty hard in the deer creek hood and then threshold up Deer Creek climb. solid effort.

Deer Creek climb:
5 miles
23:46
ap: 315

good baseline.

ap: 219
np: 258
mp: 561
1534 kJ

Tuesday Apr 23, 2019 #

Note
slept:8.5

great sleep and super gnarly dreams. crazy.

7 AM

Running 36:12 [3] 4.29 mi (8:26 / mi) +214ft 8:03 / mi
shoes: Hoka Napali (BLK)

morning jog with the pups. warmer.

12 PM

Cycling-Road 1:54:40 [3] 34.76 mi (18.2 mph) +2648ft

VO2 session #2: 4 x 3-2-1'

shooting for 3' @ 340, 2' @ 360, 1' @380

#1: 349,368,387
#2: 344,362,384
#3: 345,366,389
#4: 348,366,431 (pushed it a little on last 1').

super solid workout and stoked with the power.

ap: 222
np: 270
mp: 582
1502 kJ

Monday Apr 22, 2019 #

Note
slept:9.0

great sleep. a lot of yard work post ride yesterday... stoked.

7 AM

Running 36:00 [3] 4.27 mi (8:26 / mi) +213ft 8:03 / mi
shoes: Hoka Napali (BLK)

monday morning jog with the pups... was planning to lift right after but had to put out some work fires.

12 PM

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

strength warm up

Strength/Core 30:00 [3]

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

squat warm up: 10 x #95

5x
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

2 PM

Cycling-Mixed Terrain 1:25:07 [3] 23.14 mi (16.3 mph) +705ft

afternoon spinner... wasn't feeling it. 40s and light rain. got it done. somethign is a bit off on my fit on new bike and it's annoying. can't figure it out. back to get fit on Thursday.

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