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Training Log Archive: Grandpa Jameson

In the 7 days ending May 2, 2019:

activity # timemileskm+ft
  Cycling-Mixed Terrain2 7:29:24 124.21(16.6/h) 199.9(26.7/h) 7911
  Cycling-Road3 5:54:03 107.45(18.2/h) 172.92(29.3/h) 9249
  Running5 3:01:31 21.8(8:20) 35.08(5:10) 1199
  Cycling-Trainer2 3:00:00 66.61(22.2/h) 107.2(35.7/h) 1365
  Strength/Core1 30:00
  Total12 19:54:58 320.07 515.1 19723
averages - sleep:8.3

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FrSaSuMoTuWeTh

Thursday May 2, 2019 #

Note
slept:8.5

good sleep. socal tomorrow.
7 AM

Running 34:41 [3] 4.26 mi (8:08 / mi) +270ft 7:41 / mi
shoes: Hoka Napali (BLK)

Dog drop off.
12 PM

Cycling-Road 1:57:18 [3] 36.93 mi (18.9 mph) +3317ft

super solid session 4 x 10' @ threshold up the canyon. good legs and numbers.

321,322,323,322

ap: 230
np: 264
mp: 479
1584 kJ

Wednesday May 1, 2019 #

Note
slept:8.5

great sleep. was planning on loading up a bit more early in the week before BWR to make sure a huge week but the weather has other plans. feeling pretty good. hopefully getting back outside today.
7 AM

Running 36:05 [3] 4.28 mi (8:26 / mi) +212ft 8:03 / mi
shoes: Hoka Napali (BLK)

dog jog. kinda tired....
12 PM

Cycling-Road 2:00:56 [3] 35.07 mi (17.4 mph) +2841ft

good to be back outside... but still cold, cloudy, and some light rain at the end. more than ready for some sun! pretty good legs though.

ap: 209
np: 233
mp: 739
1483 kJ

Tuesday Apr 30, 2019 #

Note
slept:8.0

less than an inch of snow... but looking like rain today and tomorrow during the times I can ride. sweet.
7 AM

Running 35:58 [3] 4.32 mi (8:20 / mi) +214ft 7:57 / mi
shoes: Hoka Napali (BLK)

morning dog jog... about an inch of snow on the ground.
12 PM

Cycling-Trainer 1:30:00 [3] 33.84 mi (22.6 mph) +696ft

zwift workout... bailed on going outside. cold, cloudy, and a bunch of work fires going on... glad i did too because it started raining.

V02-4x3-2-1'(110/115/120)

got the workout done. tough on the trainer for sure.

ap: 211
np: 25
mp: 569
1224 kJ

Monday Apr 29, 2019 #

Note
slept:8.0

good sleep. busy work week before heading to socal on friday.
8 AM

Running 36:21 [3] 4.3 mi (8:27 / mi) +214ft 8:04 / mi
shoes: Hoka Napali (BLK)

dog jog / 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

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
60 x sit ups
1 PM

Cycling-Trainer 1:30:00 [3] 32.77 mi (21.8 mph) +669ft

being soft... 2 x 5' @ 100% & 2 x 5' OU @110/90%

first trainer session in a while. Mini workout just to get through it.

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

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