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Training Log Archive: Grandpa Jameson

In the 7 days ending Jun 23:

activity # timemileskm+ft
  Cycling-Road5 12:20:31 177.25 285.26 17204
  Running5 2:59:55 22.23(8:06) 35.78(5:02) 968
  Cycling-MTB1 2:07:07 28.49(13.4/h) 45.85(21.6/h) 2429
  Cycling-Mixed Terrain1 1:28:31 25.52(17.3/h) 41.07(27.8/h) 761
  Strength/Core1 30:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total14 19:36:04 253.99 408.76 21632
averages - sleep:8.4

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Sunday Jun 23 #

Note
slept:8.5

good sleep.
10 AM

Cycling-Road 2:10:06 [3] 37.35 mi (17.2 mph) +3448ft

climbing out and back. deer creek to turkey creek. solid legs and just climbing steady.

ap: 212
np: 243
mp: 757
1639 kJ

Saturday Jun 22 #

9 AM

Cycling-Road 3:58:24 [3] 67.14 mi (16.9 mph) +4970ft

stoked to get this in and stay dry. poured all morning and right after. nailed the window. good legs and just logging miles.

ap: 197
np: 222
mp: 501
2788 kJ

Friday Jun 21 #

Note
slept:8.5

good sleep. feeling the strength workout yesterday. glad i kept it at two rounds.
7 AM

Cycling-Road 2:04:06 [3] +3146ft

2 x 20' at SS up deer creek and high grade. 5' easy between.

291,291

decent legs today... just a bit creaky and stiff from lifting.

ap: 213
np: 243
mp: 439
1569 kJ
2 PM

Running 41:23 [3] 5.18 mi (7:59 / mi) +277ft 7:36 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

late lunch jog. felt ok... a bit bonky in the middle. not eating enough?? rain last mile. love it.

Thursday Jun 20 #

5 AM

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

early strength warm up
6 AM

Strength/Core 30:00 [3]

easing back into things. just two rounds. don't want to be mega sore. been a month+ since lifing.

warm up:
2 x myrtl - leg blaster - 10 x push ups - sumo walk - 60 sit ups

2x
10 x goblet squat to 1 leg #35
10 x kbs #35
10e x single leg kb deadlift #35
10e x kb ground to overhead #35
10 x kb SDHP #35
10e x walking lunge with kb overhead #26
10 x t-push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russain twist #26
10e x plank with kb passthrough
12 PM

Cycling-Mixed Terrain 1:28:31 [3] 25.52 mi (17.3 mph) +761ft

lunch cruise on the highline canal. super mellow.
4 PM

Running 34:57 [3] 4.2 mi (8:19 / mi) +47ft 8:14 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

family jog down at the river. good times.

Wednesday Jun 19 #

Note
slept:9.0

awesome sleep after evening at work. on call for next two weeks.

Running 35:49 [3] 4.29 mi (8:21 / mi) +214ft 7:58 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

dog jog. felt good. nice morning.
12 PM

Cycling-MTB 2:07:07 [3] 28.49 mi (13.4 mph) +2429ft

local mtb rip at lunch just having fun and starting to get a really good feel for the new bike. can't wait to get it one some other trails.

Tuesday Jun 18 #

7 AM

Cycling-Road 2:09:23 [3] 37.71 mi (17.5 mph) +3255ft

fist workout back at it and felt pretty good. stoked to get it done in the morning.

4 x 10 @ sweet spotish up DC/HG / 2' uphill recovery between.

293,293,293,294

ap: 213
np: 244
mp: 474
1610 kJ
12 PM

Running 34:19 [3] 4.28 mi (8:01 / mi) +216ft 7:39 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch jog.... in light rain. kinda bonky... and starving after.

Monday Jun 17 #

Note
slept:7.5

not the greatest night of sleep. just tossing and turning.

planning on getting back to training this week after two mellow weeks post DK. SBT is 9 weeks away.... we'll see how motivation is this week to do some work...
7 AM

Cycling-Road 1:58:32 [3] 35.05 mi (17.7 mph) +2385ft

morning hood loop. pretty goods legs. think i'm ready to get back to work. gonna try to get out in the mornings a few days a week.

rain at the start and finishing up.

ap: 205
np: 231
mp: 467
1430 kJ
12 PM

Running 33:27 [3] 4.28 mi (7:49 / mi) +214ft 7:28 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch shakeout. humid. before thunderstorms.

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