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Training Log Archive: Grandpa Jameson

In the 7 days ending Jun 30:

activity # timemileskm+ft
  Cycling-Road5 15:11:03 260.93(17.2/h) 419.93(27.7/h) 21234
  Running4 2:25:34 18.01(8:05) 28.98(5:01) 782
  Cycling-MTB1 2:03:02 29.62(14.4/h) 47.67(23.2/h) 1657
  Cycling-Mixed Terrain1 1:32:15 25.88(16.8/h) 41.65(27.1/h) 758
  Strength/Core1 35:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total12 21:56:54 334.94 539.03 24701
averages - sleep:9 weight:146.6lbs

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Sunday Jun 30 #

Note
slept:7.0

up mega early for a big ride. Fi with maggie's mom.
6 AM

Cycling-Road 6:14:57 [3] 101.3 mi (16.2 mph) +8271ft

on it early for a long one... and beat the heat. solid ride and loop. had a couple of low moments early on but rallied through them. low on cals/carbs. didn't really pay attention to power all day. just rode.

wore new bonts... should have eased into them more. stiff!! feet were aching last hour hopefully I adapt.

ap: 187
np: 211
mp: 470
4074 kJ

Saturday Jun 29 #

Note
slept:8.5

good sleep.... Fi up earlier than normal.
9 AM

Cycling-Road 2:44:25 [3] 49.0 mi (17.9 mph) +4167ft

high grade / city view loop. steady. was just doing my own thing until some you pro dude passed me 1/3 of the way up. sat back and watched him suffer through the middle third and I passed him back and he jumped on his wheel and he hung to the top good times.. and ended being a good dude.

ap: 215
np: 245
mp: 616
2082 kJ

Friday Jun 28 #

Note
slept:7.75

up extra early... 445. Maggie leave to go out of town for weekend so getting up for an early jog before she heads out.
5 AM

Running 35:39 [3] 4.3 mi (8:17 / mi) +216ft 7:55 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

early friday morning shakeout. easy jogging and slow getting going so early.
12 PM

Cycling-Road 2:00:02 [3] 35.37 mi (17.7 mph) +2388ft

lunch cruiser. hot. first ride back in road shoes... feet kinda aching. not sure what from.. heat? new shoes?

ap: 195
np: 221
mp: 448
1383 kJ

Thursday Jun 27 #

Note
slept:8.0 weight:146.6lbs

solid sleep. successful cutover last night.
7 AM

Cycling-Road 2:04:36 [3] 37.58 mi (18.1 mph) +3127ft

another good one... and pushed it a bit harder than planned. plan was for 2 x 20' sweet spot to threshold (290-315ish).... but power came a bit easier so committed to going a bit harder.

1: 318
2: 320

stoked with how I am climbing. will be primed for steamboat.

ap: 218
np: 258
mp: 492
1585 kJ
12 PM

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

warm up

Strength/Core 35:00 [3]

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

3x
10 x goblet squat to 1 leg #35
10 x kbs #35
10e x single leg kb deadlift #35
10 x kb SDHP #35
10e x walking lunge with kb overhead #26
10 x spider man push ups
10 x box jumps
10 x weighted sit ups #25
10 x toes to post
10 x facedown back ext
10e x kneeling slasher to halo #26
10 x russain twist #26
10e x plank with kb passthrough
4 PM

Running 31:09 [3] 4.03 mi (7:44 / mi) +69ft 7:36 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

jog down at the river with maggie before picking up Fi from school. felt really good.

Wednesday Jun 26 #

Note
slept:8.0

good sleep. up early again. just gonna keep this rolling. liking new schedule. first week of oncall done. Onsite WLC cutover tonight.
7 AM

Cycling-MTB 2:03:02 [3] 29.62 mi (14.4 mph) +1657ft

mellow mtb miles out in highlands ranch. loving the new bike but need to get it on some more fun trails. keeping it mellow in order to rip more intervals tomorrow morning.

Tuesday Jun 25 #

Note
slept:8.0

good sleep. more work early before riding.,

Note
slept:8.0

good sleep. more work early before riding.,
7 AM

Cycling-Road 2:07:03 [3] 37.68 mi (17.8 mph) +3281ft

4 x 10' Uphill Criss Cross Intervals as 4 x 2' @ sweet spot / 30" HARD!

2' easy between

stoked with the power today. Didn't have a specific target on the 30" hard intervals but just wanted to simulated attacking... so all were pretty hard and close to or over 400 watts.. and then right back to SS.

1: 295,379,292,398,296,395,293,393
2: 296,384,294,395,296,383,296,407
3: 297,408,298,404,297,419,298.402
4: 296,407,295,417,297,430,298,425

ap: 219
np: 263
mp: 534
1668 kJ
1 PM

Running 43:32 [3] 5.4 mi (8:04 / mi) +282ft 7:41 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

log jog. gonna slowly start adding some running volume over next 4-6 weeks.

Monday Jun 24 #

Note
slept:8.0

zombie sleep. up early to get the work week started busy one... and maggie out of town over the weekend.
7 AM

Running 35:14 [3] 4.28 mi (8:14 / mi) +215ft 7:52 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

monday morning dog jog.
12 PM

Cycling-Mixed Terrain 1:32:15 [3] 25.88 mi (16.8 mph) +758ft

mellow miles on the HLC. feeling good and want to be ready to smash tomorrow.

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