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Training Log Archive: Grandpa Jameson

In the 28 days ending Feb 28, 2019:

activity # timemileskm+ft
  Cycling-Road14 32:42:02 560.61(17.1/h) 902.21(27.6/h) 37000
  Cycling-Trainer11 18:00:00 411.08(22.8/h) 661.57(36.8/h) 9451
  Running17 13:08:51 97.04(8:08) 156.17(5:03) 4985
  Cycling-Mixed Terrain4 9:13:18 153.74(16.7/h) 247.42(26.8/h) 6958
  Strength/Core7 5:50:00
  Hike6 1:00:00 3.0(20:00) 4.83(12:25) 1620
  Total53 79:54:11 1225.47 1972.2 60013
averages - sleep:8.9 weight:149.5lbs

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Thursday Feb 28, 2019 #

Note
slept:8.0

some broken sleep. fi woke up in the middle of the night and threw up... for the first time in her life! she seems fine this morning though...
7 AM

Running 1:01:58 [3] 8.1 mi (7:39 / mi) +456ft 7:16 / mi
shoes: Hoka Napali (BLK)

dog drop off and hood lap. feeling good. quicker. that run with maggie broke off the rust.
12 PM

Cycling-Road 1:59:14 [3] 34.93 mi (17.6 mph) +2290ft

another solid lunch rip. standard, hilly hood loop. surprises at how good my legs were. 20+ degrees warmer than yesterday!

ap: 212
np: 239
mp: 664
1493 kJ

Wednesday Feb 27, 2019 #

Note
slept:8.5

good sleep. doing a good job of stacking up training stress before maggie heads out of town. another solid dose on tap for today.
8 AM

Running 48:13 [3] 6.02 mi (8:01 / mi) +335ft 7:37 / mi
shoes: Hoka Napali (BLK)

got a couple of solid hours of work done before heading out. colder today.... but decent legs and dogs were ripping.
11 AM

Cycling-Mixed Terrain 2:02:33 [3] 35.62 mi (17.4 mph) +2096ft

cold one... but got on the dirt so not complaining. out and back to roxborough. gonna do this morning often. good legs. stayed on the gas to stay warm.

ap: 219
np: 241
mp: 540
1582 kJ

Tuesday Feb 26, 2019 #

Note
slept:8.5

up before alarm again. sleeping well and waking up rested.
8 AM

Cycling-Trainer 1:30:00 [3] 35.01 mi (23.3 mph) +758ft

Zwift workout....

solid session after a shit show of a morning on the work front. putting out fires.

just a 90' session and doubling up at lunch.

6x5' @ 100 + 1 x 10' @ 85

ap: 223
np: 251
mp: 316
1243 kJ
12 PM

Cycling-Road 1:57:21 [3] 33.94 mi (17.4 mph) +2205ft

neighborhood rip at lunch.. legs kinda shitty and sore from lifting yesterday. i need to stop trying to lift the day before hard days on the bike. battled through it.

ap: 211
np: 239
mp: 542
1454 kJ

Monday Feb 25, 2019 #

Note
slept:9.0

great sleep. up w/o alarm wide awake.
7 AM

Running 35:42 [3] 4.31 mi (8:17 / mi) +213ft 7:55 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. felt good.
8 AM

Strength/Core 50:00 [3]

2 x myrtl/hip mobility - leg blaster - 10 x t-push ups - sumo walk

squat warm up: 5 x #95, #115, #135

5x
5 x squat #150
10 x kbs #35
20 x sit ups

3x
10e x front rack lunge #75
10 x box jump
10e l lateral box hop over
10e x kneeling slasher to halo #35
10 x russian twists #35
20 x plank with kb passthrough #35
3 PM

Cycling-Road 1:29:34 [3] 26.55 mi (17.8 mph) +1404ft

rare afternoon ride.... super nice out and good legs.

Sunday Feb 24, 2019 #

11 AM

Cycling-Road 2:03:02 [3] 35.4 mi (17.3 mph) +1975ft

the snow melted quicker than expected so got out on the road fro a bit. I was planning on 3 hours but my legs were crap and motivation so so. got in a solid 2 hours to close out the week.

ap: 205
np: 230
mp: 536
1480 kJ

Saturday Feb 23, 2019 #

11 AM

Cycling-Trainer 2:00:00 [3] 47.69 mi (23.8 mph) +997ft

Zwift workout - 6x5' @ 100 + 3 x 10' @ 85

super stoked with how this went. first work at threshold this year with the exception of super short efforts during over under. ready to build on this.

ap: 223
np: 247
mp: 336
1653 kJ
2 PM

Running 1:00:00 [3] 8.05 mi (7:27 / mi) +176ft 7:18 / mi
shoes: Hoka Napali (BLK)

maggie convinced me to "jog" with her..... was a bit rough starting out coming of the trainer session... but shocked myself that I was able to keep up and run under 7:30 for an hour... negative split too.

first run in new hokas too... after putting 400+ miles on my last pair.

Friday Feb 22, 2019 #

Note
slept:8.75 weight:149lbs

normal, good sleep. been kinda dragging last couple of days.
7 AM

Running 1:03:09 [3] 8.11 mi (7:47 / mi) +455ft 7:24 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and hood lap... best i've felt running in a while. odd.
12 PM

Cycling-Road 1:52:42 [3] 32.36 mi (17.2 mph) +1890ft

stoked to get out. 30 degrees and another storm rolling in. i was seconds away from caving to the trainer but decided to charge.. stoked i did. stayed plenty warm as the temps dropped throughout.

ap: 204
np: 226
mp: 580
1363 kJ

Thursday Feb 21, 2019 #

Note
slept:8.75

super deep sleep this week. hard getting out of bed.
7 AM

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

warm up

Strength/Core 50:00 [3]

deload.

2 x myrtl/hip mobility - barbell complex - 10 x push ups - sumo walk

deadlift warm up: 5 x #95, #115, #135

3x
10 x deadlift #165
10e x single arm kbs #26
60 x sit ups

3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext
12 PM

Cycling-Road 2:01:28 [3] 33.57 mi (16.6 mph) +2530ft

upper 20s and sunny. charged it and stayed pretty warm. just didn't want to ride the trainer for a fourth day in a row.

ap: 208
np: 235
mp: 536
1493 kJ

Wednesday Feb 20, 2019 #

Note
slept:8.5

deep sleep. startled by alarm.
7 AM

Cycling-Trainer 1:30:00 [3] 33.33 mi (22.2 mph) +1611ft

zwift spinner. tried to keep just above 200 watts for most of it. pretty good legs.

ap: 217
np: 221
mp: 464
1192 kJ
12 PM

Running 35:30 [3] 4.3 mi (8:15 / mi) +217ft 7:53 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups. between meetings. super nice out.

Tuesday Feb 19, 2019 #

Note
slept:9.0

great sleep and gnar dreams.
7 AM

Cycling-Trainer 1:30:00 [3] 34.2 mi (22.8 mph) +715ft

Zwift Workout - 4 x 10' Tempo (255/85%)

stoked with how easy 85% felt. perfect amount of effort.

ap: 204
np: 222
np: 284
1280 kJ
12 PM

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

warm up

Strength/Core 50:00 [3]

Deload.

2 x myrtl/hip mobility - leg blaster - 10 x t-push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
10 x squat #135
20 x kbs #35
60 x sit ups

3x
10e x front rack lunge #65
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough

Monday Feb 18, 2019 #

Note
slept:9.0

tired and good sleep.
8 AM

Cycling-Trainer 1:00:00 [3] 22.24 mi (22.2 mph) +479ft

super mellow spin on zwift. fasted. tired legs.
12 PM

Running 36:30 [3] 4.3 mi (8:29 / mi) +213ft 8:07 / mi
shoes: Nike WH4 (Fluoro)

cold jog with the pups. uppers teens and sunny.

Sunday Feb 17, 2019 #

Note
slept:9.0

great sleep.
7 AM

Running 35:42 [3] 4.3 mi (8:18 / mi) +215ft 7:56 / mi
shoes: Hoka Vanquish v3 (NVY)

sunday shakeout with the pups.
1 PM

Cycling-Mixed Terrain 1:58:35 [3] 34.02 mi (17.2 mph) +1191ft

waterton canyon out and back. some solit snow out there from yesterday. cold and awesome. got some new gloves... game changing. barely 30 degrees and cloudy and my hands were super warm,

great week and stoked get some time on the dirt,

Saturday Feb 16, 2019 #

Note
slept:9.75

big sleep. a bit of a rough time around 4 though. Fi has a full on cold..... and came to sleep with us.
10 AM

Cycling-Mixed Terrain 3:35:10 [3] 59.1 mi (16.5 mph) +2881ft

solid long ride on mostly. I headed south trying to avoid the wind and weather rolling int up north. first 90' we rad. sunny, mid 40s, and light wind... then the front that was forecasted to roll through much later in the day came ripping through.

temps started dropping and with was blasting 30+ out of the north... crushing my dreams. around 2 hours i stopped at the gas station in roxborough for a "hi-rev mocha" and to warm. up. did the trick.

I rode the dirt back to chatfield. the wind kept whipping and now it was snowing lightly.... but i was stoked and warm. thank you caffeine and sugar.

I rode over the dam and then an out and back in HR before heading home. i was about to head home around the two hour mark but stoked i charged. solid day.

ap: 204
np: 230
mp: 562
2640 kJ

Friday Feb 15, 2019 #

Note
slept:9.0

downtown last night with the fam for beers, pizza, and ice cream. good times.

been feeling pretty smashed.. in a good way.

Cycling-Mixed Terrain 1:37:00 [3] 25.0 mi (15.5 mph) +790ft

what a shit show. tried to avoid the wind an finally get back on the dirt... mistake. so much mud and still huge sections of ice... one digger.... tons of mud. just wanted to get home!
7 AM

Running 1:00:41 [3] 7.65 mi (7:56 / mi) +406ft 7:33 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop and hood lap. felt pretty good.

Thursday Feb 14, 2019 #

Note
slept:8.75

decent sleep. Fi up a couple of times... think she's getting a cold.
7 AM

Cycling-Trainer 2:00:00 [3] 47.32 mi (23.7 mph) +997ft

Zwift workout - last workout of this block and super stoked with all the work I've put in over the last 16 weeks. most focused block I've ever put in on the bike and trainer. can't wait to race.... now on the threshold and VO2 work.

workout was a bit of a struggle... as expected. just tired legs but got it done.

6x10' OU 2x4'/1' (92/102)

ap: 225
np: 243
mp: 375
1619 kJ
12 PM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl/hip mobility - leg blaster - 10 x push ups - sumo walk

deadlift warm up: 5 x #115, #135, #155

3x
10 x deadlift #175
10e x single arm kbs #26
60 x sit ups

3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext

Wednesday Feb 13, 2019 #

Note
slept:7.75

late coffee and got roped into watching a show with maggie and then up early for upgrade. i'm spoiled by 8+ hours of sleep... super tough getting up.
7 AM

Running 50:44 [3] 6.05 mi (8:23 / mi) +337ft 7:58 / mi
shoes: Hoka Vanquish v3 (NVY)

morning jog with the pups. dragging a little.
12 PM

Cycling-Road 2:01:15 [3] 34.7 mi (17.2 mph) +2343ft

same loop as yesterday but didn't put it and did DC hood last. almost as fast without really pushing. decent legs. back on the trainer tomorrow for some intervals because the wind is supposed to be gnar.

ap: 203
np: 231
mp: 608
1488 kJ

Tuesday Feb 12, 2019 #

Note
slept:8.75

great sleep and legs feeling good.... lets wee how they feel for this session on tap.
7 AM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl/hip mobility - leg blaster - 10 x t-push ups - sumo walk

squat warm up: 5 x #95, #115, #135

3x
10 x squat #145
20 x kbs #35
60 x sit ups

3x
10e x front rack lunge #70
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough
12 PM

Cycling-Road 1:59:05 [3] 34.68 mi (17.5 mph) +2365ft

2 hour hood loop in just under two hours. pretty good legs today and just stayed on the gas. flip flopped some days this week to take advantage of warmer weather before more cold & snow this weekend.

ap: 213
np: 245
mp: 531
1522 kJ

Monday Feb 11, 2019 #

Note
slept:8.75

deep sleep. needed alarm.

Cycling-Trainer 1:30:00 [3] 32.5 mi (21.7 mph) +696ft

monday morning standard... as of late. easy spinning on zwift fasted. legs a bit better than expected but kept it mellow.

ap: 176
np: 180
mp: 311
955 kJ
12 PM

Running 35:28 [3] 4.3 mi (8:15 / mi) +214ft 7:53 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups between meetings. sunny and cold.

Sunday Feb 10, 2019 #

Note
slept:9.5

great sleep. quiet house with fi being at maggie's moms for the night.

good times out the with the fam and new place in englewood and then jake's with maggie for more great beers and pizza.
11 AM

Cycling-Road 4:16:20 [3] 70.8 mi (16.6 mph) +5128ft

solid sunday long ride. cold heading out... upper 20s and never got warm. mid 30s with some wind but plenty of sunshine. good legs and good loop. properly dressed.

ap: 202
np:230
mp: 535
3065 kJ

Saturday Feb 9, 2019 #

Note
slept:9.75

great sleep... Fi woke me coming to tell me it was morning time.
7 AM

Running 36:25 [3] 4.2 mi (8:40 / mi) +267ft 8:11 / mi
shoes: Hoka Vanquish v3 (NVY)

solo hood shake. just getting moving in the morning.
1 PM

Cycling-Road 2:04:00 [3] 34.0 mi (16.5 mph) +2211ft

later start after getting a ton done around the house, lunch with the girls, and grocery shopping. windier than I expected and then it start to get cold. super cold by the time i got home even with gloves and wool socks.... underdressed.

bad legs too and didn't push it. saving them for long ride. one more week left in block then time let the sticks recover.

Friday Feb 8, 2019 #

Note
slept:8.75

good sleep. up before alarm. the snow is not melting very fast.... maybe a trainer filled weekend. ugh.
7 AM

Cycling-Trainer 1:30:00 [3] 34.0 mi (22.7 mph) +1535ft

zwift spinner... watching Jack Ryan.

Legs are pretty fried from the last couple... but just grinding away. hoping to get outside tomorrow but not looking good. still a lot of snow on the roads.
2 PM

Running 43:55 [3] 5.38 mi (8:10 / mi) +279ft 7:47 / mi
shoes: Hoka Vanquish v3 (NVY)

slushy jog around the hood. kinda tired.

Thursday Feb 7, 2019 #

Note
slept:9.0

great sleep... felt like i needed. legs coming back... another SS work out on tap. Fi's school is closed because hammered with so much snow.
8 AM

Cycling-Trainer 2:00:00 [3] 47.0 mi (23.5 mph) +994ft

Zwift workout - 4x15' SS (92/95/92)

all these were broken into 3x5' as 92-95-92%

another challenging session for sure on tired legs. got it done. gains are coming.

ap: 223
np: 244
mp: 297
1603 kJ
12 PM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl/hip mobility - leg blaster - 10 x push ups - sumo walk

deadlift warm up: 5 x #95, #115, #135

3x
10 x deadlift #165
10e x single arm kbs #26
50 x sit ups

3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext

Wednesday Feb 6, 2019 #

Note
slept:9.0

great sleep.

yesterday's sessions were tough and I was pretty wrecked by the evening. mellow day today with snow rolling in.
7 AM

Cycling-Trainer 1:30:00 [3] 33.0 mi (22.0 mph) +669ft

mellow flat spin on zwift. legs were trashed starting out but came around and felt ok 20' in.

10 x 10" spin ups to 500 watts near the end. muscle recruitment work i need to do more of.
3 PM

Running 39:10 [3] 4.31 mi (9:05 / mi) +214ft 8:41 / mi
shoes: Nike WH4 (Fluoro)

powder jog with the pups. the 1" of snow they were calling for quickly turned to 5-6". the pups were stoked. immediately followed by a solid shoveling session.

Tuesday Feb 5, 2019 #

Note
slept:9.0 weight:150lbs

good sleep and feeling fresh.... been flogging myself a bit and it's working. good energy and legs most days.
7 AM

Cycling-Trainer 2:00:00 [3] 44.79 mi (22.4 mph)

zwift workout - 6x10' OU 4 x2'/30" (92%/102%)

whoa... this one was a bit tough but knocked it out. stoked with the progress.

ap: 226
np: 247
mp: 317
1624 kJ
1 PM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl/hip mobility - leg blaster - 10 x t-push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
10 x squat #140
20 x kbs #35
50 x sit ups

3x
10e x front rack lunge #70
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough

Monday Feb 4, 2019 #

Note
slept:8.5

up at 530. wide awake.
7 AM

Running 49:00 [3] 6.05 mi (8:06 / mi) +335ft 7:42 / mi
shoes: Hoka Vanquish v3 (NVY)

longer morning jog with the pups. warmer temps and feeling good.
1 PM

Cycling-Road 1:32:48 [3] 26.6 mi (17.2 mph) +1503ft

KC/SV hood lap.... still plenty of wind out there. Went about as easy as I could while battling the wind.

Sunday Feb 3, 2019 #

Note
slept:9.0

good sleep after a fun night with the fam.
10 AM

Cycling-Road 4:09:51 [3] 70.77 mi (17.0 mph) +5135ft

sunny and warm... but damn windy. battled wind the entire time but didn't let it phase. solid long ride and felt good beginning to end. SiS espresso gel with 90' to go (150 mg caffeine) is rocket fuel.

ap: 195
np: 232
mp: 562
2865 kJ

Saturday Feb 2, 2019 #

Note
slept:9.5

solid. stoked for the weekend and warmer dry weather.
7 AM

Running 36:10 [3] 4.21 mi (8:35 / mi) +252ft 8:08 / mi
shoes: Hoka Vanquish v3 (NVY)

morning shakeout with the pups.
12 PM

Cycling-Road 2:15:48 [3] 41.23 mi (18.2 mph) +2920ft

rip around the hood after coffee shop, grocery shopping and park with Fi and before swimming and sushi. awesome saturday.

good legs and pushed the pace.

ap: 212
np: 247
mp: 670
1710 kJ

Friday Feb 1, 2019 #

Note
slept:9.0

great sleep. actually didn't get up before alarm. rare.
7 AM

Running 1:00:34 [3] 7.4 mi (8:11 / mi) +402ft 7:47 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and hood. kinda slow going. still a lot of ice patches out there.
12 PM

Cycling-Road 2:59:34 [3] 51.08 mi (17.1 mph) +3101ft

bonus miles with maggie. stayed close to home in case anything popped up on the work front for either of us. 50s and sunny. so good to get outside! solid legs.

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