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Training Log Archive: Grandpa Jameson

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+ft
	Cycling-Road	16	37:05:39	555.0		893.19		33930
	Running	18	12:18:33	92.16	(8:01)	148.32	(4:59)	4704
	Cycling-Trainer	8	10:51:04	209.2	(19.3/h)	336.67	(31.0/h)	7920
	Cycling-MTB	3	6:49:21	3668.4	(537.7/h)	5903.72	(865.3/h)	7341
	Strength/Core	8	6:30:00
	Hike	8	1:20:00	4.0	(20:00)	6.44	(12:25)	2160
	Total	53	74:54:37	4528.76		7288.33		56055
averages - sleep:9 weight:147.9lbs

5:53

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Thursday Nov 30, 2017 #

Note
slept:8.25

worked a bit late.

9 AM

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

strength warm up

Strength/Core 50:00 [3]

mobility & myrtl
2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
10 x #85
10 x #110
8 x #120
8 x #130
- 10 x weighted situps #25 between sets

deadlift
10 x #95
10 x #110
10 x #140
8 x #150
8 x #160
- 20 x sit ups between sets

3x
3 x curtis p #65
10 x kbs #35
10e x lateral box jump
10 x spiderman push ups
10 x toes to post
20 x facedown back ext
1' active plank
12 x TRX row
20 x TRX knee raises
1' rapid calf raise

1 PM

Cycling-Road 1:31:01 [3] 24.4 mi (16.1 mph) +860ft
ahr:148 max:174

mellow spin. killer loop with a mix of it all... will now be my mellow/recovery loop if I want to get on the dirt. has it all. kinda tired after late night and long morning of work.

Wednesday Nov 29, 2017 #

Cycling-Trainer 1:30:00 [3] 29.3 mi (19.5 mph) +2234ft
weight:148lbs

zwift miles. all i had time for this morning and no lunch ride due to meeting. good legs today. started watching stranger things. pretty rad.

ap: 185
np: 196
mp: 529
1002 kJ

Note
slept:8.5

zombie sleep. was planning to get up at 6 but slept til 630.

Note
slept:8.5

zombie sleep. was planning to get up at 6 but slept til 630. low back kind of tight.

3 PM

Running 34:37 [3] 4.3 mi (8:03 / mi) +238ft 7:39 / mi
shoes: Nike Air Pegasus+ 34 - Navy

more killer weather and a solid cruise with the pups. really enjoying "just jogging" with no agenda or goals with it other than to get the pups out.

Tuesday Nov 28, 2017 #

Note
slept:8.0

finished watching the office last night... for the third time. 192 episodes. so good.

C • british 2

9 AM

Cycling-Trainer 1:30:00 [3] 29.0 mi (19.3 mph) +853ft
ahr:138 max:164

TRAINER SERIES v3: 3A

solid work. big gear ILT and spin ups. then 5 x 5 @220. feeling strong right now.

ap: 144
np: 176
mp: 414
780 kJ

3 PM

Running 53:57 [3] 6.9 mi (7:49 / mi) +256ft 7:33 / mi
shoes: Nike Air Pegasus+ 34 - Navy

afternoon cruise with the pups. awesome out. perfect running weather. pups were moving after a day off.

Monday Nov 27, 2017 #

Note
slept:9.25

passed out early last night after a crazy toddler bday party... good beers and food though!!

9 AM

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

warm up

Strength/Core 50:00 [3]

2 x barbell complex - 20 step ups - 10 x push ups - sumo walk

squat
10 x #65
8 x #85
8 x #110
8 x #120
6 x #135
4 x #145
- 20 x sit ups between sets

deadlift
10 x #95
10 x #110
8 x #140
8 x #150
6 x #175
4 x #185
- 20 x toes to post between sets

3x
10 x walking lunge with kb overhead #26
10 x kbs #35
10 x box jumps 24"
10 x push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
1' plank
20e x calf raise

12 PM

Cycling-Road 1:34:53 [3] 23.2 mi (14.7 mph)
ahr:146 max:172

so nice out. mid 70s.... kinda windy but just having fun.

Sunday Nov 26, 2017 #

Note
slept:9.0

good sleep but forced myself up again to jog with the pups before maggie heads to the gym.

7 AM

Running 35:00 [3] 4.3 mi (8:08 / mi) +238ft 7:44 / mi
shoes: Nike Air Pegasus+ 34 - Navy

more easy mile with the pups. felt way better today and paced showed it. pups are tired!

20-30 miles per week is perfect for me right now. if/when the real winter weather comes in I'll likely start running quite a bit more and back off the bike volume so i don't lose my mind on the trainer.

11 AM

Cycling-Road 2:05:52 [3] 33.7 mi (16.1 mph) +2414ft

sunday spinner with JP. cruised through DC, SV, and KC. good legs and mellow effort.

ap: 141
np: 179
mp: 582
1062 kJ

Saturday Nov 25, 2017 #

Note
slept:8.0

up to the run the pups.....

7 AM

Running 35:00 [3] 4.0 mi (8:45 / mi) +258ft 8:15 / mi
shoes: Nike Air Pegasus+ 34 - Navy

slow shakeout with the pups. gut off from the start... made it home. close call.

11 AM

Cycling-Road 2:58:49 [3] 48.1 mi (16.1 mph) +2897ft
ahr:150 max:174

back on the dirt and stoked. chatfield, highline canal, roxborough. I could easily get in 4-5 hours down that way and even longer if I incorporated hildebrand, SV & KC.

Friday Nov 24, 2017 #

Note
slept:9.5

thanksgiving session 2 in the books. more epic eating.

11 AM

Cycling-Road 2:44:05 [3] 46.7 mi (17.1 mph) +3930ft
ahr:154 max:177

took it to the roads to knock out some AeT intervals (5x5'). solid efforts. was planning on riding the high grade/city view loop but the wind started howling. kept it low but still got blown around.

ap: 178
np: 214
mp: 547
1751 kJ

Thursday Nov 23, 2017 #

Note
slept:7.0

up early.... want to get in a strength session and then ride midday before bolts game (230) and thanksgiving feast.... all at home so a pretty mellow day.

6 AM

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

warm up

Strength/Core 50:00 [3]

mobility & myrtl
2 x mini leg blaster - 20 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
10 x #85
8 x #105
6 x #120
10 x #135
- 10 x kneeling halfmoon #25 between sets

deadlift
10 x #95
10 x #110
8 x #130
6 x #150
4 x #175
- 20 x sit ups between sets

3x
3 x curtis p #65
10 x kbs #35
10e x lateral box jump
10 x spiderman push ups
10e x kneeling keg lift #35
20 x reverse leg lift/back ext
12 x TRX row
20 x TRX knee raises
1' rapid calf raise

10 AM

Cycling-Road 2:06:27 [3] 32.0 mi (15.2 mph) +1683ft
ahr:152 max:182

another super fun gravel rip. more single track in chatfiled... ripping it. rode hard for a bit at the end of waterton dropping some mtb guys that were way too serious. good legs today.

time beer, pie, turkey, and bourbon... in no particular order.

Wednesday Nov 22, 2017 #

Note
slept:9.75

big sleep. 5 days of no work. stoked for family time.

Cycling-Road 2:11:22 [3] 30.4 mi (13.9 mph) +2411ft
ahr:144 max:169

all the fun singletrack from home. dirt in perfect condition after a little rain yesterday. mid 40s at the the start and mid 60s by the end. pockets loaded with clothes. good legs and super fun.

Tuesday Nov 21, 2017 #

Note
slept:8.0

up with an alarm for the first time in a while. trainer session and then heading into the office.

6 AM

Cycling-Trainer 1:20:00 [3] 25.2 mi (18.9 mph) +797ft
ahr:136 max:162

TRAINER SERIES v3: 3A

more drills and big gear work then 5 x 5' @ 220 watts. Workouts are easy... but i suppose they should be right now.

ap: 141
np: 175
mp: 397
679 kJ

1 PM

Running 35:31 [3] 4.3 mi (8:16 / mi) +237ft 7:51 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow just with the pups. cold and nasty out. legs ok. been feeling the strength sessions in the sticks.

Monday Nov 20, 2017 #

Note
slept:8.5

good sleep. up earlier than I have been to knock out a bunch of work. Two busy days and then 5 days off.

8 AM

Running 1:01:40 [3] 7.4 mi (8:20 / mi) +305ft 8:01 / mi
shoes: Nike Air Pegasus+ 34 - Navy

monday morning dog jog. felt good and the dogs were too after a couple of days off from running.

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 barbell complex - 20 step ups - 10 x push ups - sumo walk

squat
10 x #65
10 x #85
8 x #110
6 x #120
4 x #130
- 20 x sit ups between sets

deadlift
10 x #95
10 x #110
8 x #140
6 x #150
4 x #160
- 20 x toes to post between sets

3x
10 x walking lunge with kb overhead #26
10 x kbs #35
10 x box jumps 24"
10 x push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
1' plank
20e x calf raise

Sunday Nov 19, 2017 #

Note
slept:9.5

thanksgiving #1 done.... a lot of pumpkin pie consumed!

C • gainz 1

12 PM

Cycling-Road 2:12:12 [3] 32.5 mi (14.8 mph) +1772ft
ahr:150 max:176

mellow sunday spin. out and back in waterton/CT. A lot of rad snow on the CT. good fun.

Saturday Nov 18, 2017 #

Note
slept:9.25

banking sleep. hibernation mode. long ride later today and our 1 of 2 thanksgiving feasts tonight.

11 AM

Cycling-Road 3:00:50 [3] 49.2 mi (16.3 mph) +2067ft
ahr:154 max:175

local dirt cruise... chatfield, high line canal, and out ot roxborough state park. felt. just keeping the power down on the flats.

Friday Nov 17, 2017 #

Note
slept:9.0

more big sleep. maggie home today. stoked.

7 AM

Running 37:37 [3] 4.6 mi (8:11 / mi) +307ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog to drop off the dogs and then a lap of the hood.

8 AM

Cycling-Trainer 1:30:09 [3] 26.9 mi (17.9 mph) +361ft
ahr:139 max:167

TRAINER SERIES v3: 1B

more cadence work and ILTs. then 3 x 5' @220. solid.

ap: 117
np: 156
mp: 289
633 kJ

Thursday Nov 16, 2017 #

Note
slept:9.0

all day yesterday i thought it was thursday... bummer.

9 AM

Running 1:04:00 [3] 8.2 mi (7:48 / mi) +344ft 7:30 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog from home. i was going to hit the trails after dropping Fi at school but just didn't have time before 10am all hands. legs are good though.

2 PM

Strength/Core 1:00:00 [3]

myrtl & mobility

2 x mini leg blaster, 20 step ups, 10 x t-push ups, sumo walk

squat
10 x #65
10 x #85
10 x #95
10 x #105
- 20 x sit ups between sets

deadlift
10 x #95
10 x #110
10 x #120
10 x #130
- 20 x toes to post between sets

3x
3 x curtis p #65
10 x kbs #35
10e x lateral box jump
10 x spiderman push ups
10e x kneeling keg lift #35
20 x reverse leg lift/back ext
10 x TRX row
20 x TRX knee raises
1'

Wednesday Nov 15, 2017 #

Note
slept:9.25

feeling great. another busy day and in the office for a bit this morning. lunch ride if all goes as planned.

11 AM

Cycling-Road 1:52:23 [3] 26.8 mi (14.3 mph) +2125ft
ahr:144 max:167

super fun lunch ride. getting more confident on the slate with the byways. starting to lay into turns. crazy how well they hook up into corners. killer day on the trails.

3 PM

Running 33:30 [3] 4.0 mi (8:23 / mi) +233ft 7:56 / mi
shoes: Nike Air Pegasus+ 34 - Navy

almost daily dog jog. just cruising. ruby is ready for a day off. since winter is coming they have removed the port-o-jons in the two parks we run through... trouble for afternoon jogs.

Tuesday Nov 14, 2017 #

Note
slept:9.75

monster sleep for me and fi. she slept 11 hours without making a peep.

9 AM

Cycling-Trainer 1:15:12 [3] 19.3 mi (15.4 mph) +348ft
ahr:136 max:165

TRAINER SERIES v3: 1A

first trainers session of the offseason program. a lot of candence work (spin ups) & ILTs. Been years since i've done any work like. low stress but challenging for sure.

ap: 106
np: 147
mp: 287
480 kJ

3 PM

Running 34:57 [3] 4.3 mi (8:08 / mi) +239ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow dog jog. feeling good. warm.

first run in new pegasus. so good. slippers.

Monday Nov 13, 2017 #

Note
slept:7.5 weight:147.8lbs

rough night of sleep. Fi up a bunch of times.. totally random. she still has a cold.

first day of Sessions:6 Offseason Program.

147.8 this morning after plowing through a bunch of food late yesterday. goal is to race my bike at around 140 next year. no changes in diet really needed. just less snacking and more fasted workouts. always does the trick.

the crazy thing is that at 147 I'm pretty damn lean.... feel/look leaner than when i did leadville. training less, eating and drinking (beer) more.

9 AM

Running 1:01:54 [3] 7.46 mi (8:18 / mi) +302ft 7:59 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jog with pups after dropping Fi at school. warm! down to the singletrack on the river and back. Sienna's longest run. May shoot for 8 next week if it's back to being cold.

12 PM

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

warm up

Cycling-Road 50:00 [3]

Sessions:6 Week One, Session One

2 x barbell complex, 20 x step ups, 10 x t-push ups, sumo walk

squat
10 x #65
3 x 10 #85
- 10e x kneeling halo to slasher #26 between sets

deadlift
10 x #85
3 x 10 #105
- 10 x russian twist between sets

4x
10 x walking lunges #40
10 x kbs #35
10 x box jumps
10 x push ups
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
1' plank

Sunday Nov 12, 2017 #

Note

great sleep... after watching ND shit the bed.

Maggie leaves for ATL this morning, gone until Friday midday!! solo with Fi all week but she's hanging with Maggie's mom today. big ride.

9 AM

Running 36:25 [3] 4.7 mi (7:45 / mi) +248ft 7:23 / mi
shoes: Nike Air Pegasus+ 30 - Cali

pre-ride hood lap with the pups after Maggie and Fi took off.. they were ripping... fit. i felt pretty good too. killer morning. gets me so stoked to see them loving running. helping me get fit too!

20 miles with the dogs this week. hoping to increase that to 25-30.

10 AM

Cycling-Road 5:16:48 [3] 70.4 mi (13.3 mph) +7676ft
ahr:155 max:181

such a rad ride. had the day wide open which doesn't happen much...by choice.... so i went for it.

rolled out from home and up deer creek to indian hills, climbed up the backside of mount falcon and then ripped a loop up there. quite a bit of snow on the southside of the meadow loop. dropped backed down the descended LOB... so sick. Had to walk some of the gnarly sections on the slate but didn't want to push it or rip a side wall.

got back to the 74 and then climbed of grapevine for the first time. so rad. paved/gravel mix and a solid climb. descended the 40 and refilled. heading to green mtn for a lap and even dropped some mtb dudes on the box o rock "bike park". ripped over to bear creek for more dirt and was feeling better as the day went on. took the bike path to coal mine to home.

so fun and the exact reason i bought the slate. it's game changing with the WTB Byways. They can handle the dirt with ease and slick center rolls great on the roads. can't way for more rides like this.

first time riding over 3ish hours since Leadville and I felt fantastic beginning to end.... was firing on the way home. could have ridden a lot more. I really hope I get into DK.

C • DK 2

Saturday Nov 11, 2017 #

Note
slept:8.75

good sleep. finally adjusting to time change.

11 AM

Cycling-Road 2:57:29 [3] 48.6 mi (16.4 mph) +1781ft
ahr:149 max:176

killer loop from home. connected a bunch of different stuff. 80% on the dirt. awesome. explored some more singletrack in chatfield. so many options. I could easily make this ride 5 hours.

Friday Nov 10, 2017 #

Note
slept:9.0

great sleep. Fi and Maggie have colds.... need to steer clear of it and not end up sick.

7 AM

Running 36:47 [3] 4.6 mi (8:00 / mi) +304ft 7:32 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jog to drop off the pups and then around the hood. feeling great running these days.... but just been doing short, super easy jogs.

11 AM

Cycling-Road 2:10:33 [3] 32.4 mi (14.9 mph) +1732ft
ahr:145 max:175

another fun friday ride. luke showed me some more fun single track in chatfield. stoked to add these to my gravel loops. good legs today. some snow on the CT. rad.

Thursday Nov 9, 2017 #

Note
slept:8.0

zombie sleep and crazy dreams.

6 AM

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

warm up

Strength/Core 40:00 [3]

2 x mini leg blaster, 20 steps ups, 10 x push ups, sumo walk

squat
10 x #65
19 x #85
10 x #105
8 x #115
8 x #125
- 20 x sit ups between sets

deadlift
10 x #100
10 x #130
8 x #140
8 x #150
- 20 x toes to post between sets

3x
3 x curtis P #65
10 x kbs #35
20 x lateral box jump
10 x push ups
10e x kneeling keg lift #35
20 x reverse curl/back ext
20e x calf raise

1 PM

Cycling-Road 1:25:21 [3] 25.5 mi (17.9 mph) +853ft

mellow recovery spin. out and back through chatfield state park. cold. only 37.

ap: 177
np: 195
mp: 484
907 kJ

Wednesday Nov 8, 2017 #

Note
slept:8.0

light dusting of snow. more trainer time today.

8 AM

Cycling-Trainer 1:30:00 [3] 33.0 mi (22.0 mph) +1014ft
ahr:151 max:171

AeT workout zwift. 4 x 10' @ AeT power (240 watts), 5' easy (130 watts) between. solid work.

ap: 191
np: 207
mp: 706
1032 kJ

3 PM

Running 33:59 [3] 4.3 mi (7:54 / mi) +237ft 7:31 / mi
shoes: Hoka Clayton (Red)

more miles with the pups. beautiful out. 60s and blazing sun. 30 degrees warmer than at the same time yesterday. rad.

Tuesday Nov 7, 2017 #

Note
slept:9.0

crashed early! tried to sleep more but just couldn't. up just after 530. supposed to snow today... i hope it does.

C • SNOW 3

9 AM

Cycling-Trainer 1:15:20 [3] 26.1 mi (20.8 mph) +997ft
ahr:147 max:173

aerobic miles on zwift. feeling pretty good.

ap: 189
np: 201
mp: 446
853 kJ

3 PM

Running 32:47 [3] 4.1 mi (8:00 / mi) +231ft 7:35 / mi
shoes: Nike Air Pegasus+ 30 - Cali

more miles with the pups. light snow and perfect temps for them. they were loving it. stoked on these daily, easy jogs.

Monday Nov 6, 2017 #

Note
slept:8.5

easier getting up with time change... but still just wanted to sleep.

6 AM

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

warm up

Strength/Core 50:00 [3]

starting to feel decently strong again... its a good feeling.

2 x barbell complex, 20 x step ups, 10 x t-push ups, sumo walk

squat
10 x #65
8 x #85
8 x #105
8 x #115
6 x #130
4 x #140
- 20 x sit ups between sets

deadlift
10 x #95
8 x #100
8 x #130
8 x #140
6 x #160
4 x #170
- 20 x sit ups between sets

3x
10 x walking lunge w/ kb overhead #26
5 x scotty bob #20
10 x box jumps 24"
10 x kbs #35
10e x kneeling slasher to halo #26
10 x russian twist #26

12 PM

Running 50:33 [3] 6.1 mi (8:17 / mi) +250ft 7:59 / mi
shoes: Nike Air Pegasus+ 30 - Cali

easy jogs with the pups at lunch. getting them back into long distance shape... or at least ruby back into shape. this was sienna's longest run yet. I'd like to get them up to 10 miles over the winter.

Sunday Nov 5, 2017 #

Note
slept:8.5

up "early" due to time change.

Cycling-MTB 1:50:09 [3] 30.6 mi (16.7 mph) +863ft
ahr:138 max:173

after errands and working around the house all morning.

gravel loop. easy recovery effort. just enjoying some nice fall, cool temps (high 40s/low 50s.) good way to end the week.

7 AM

Running 34:36 [3] 4.3 mi (8:03 / mi) +239ft 7:39 / mi
shoes: Nike Air Pegasus+ 30 - Cali

shakeout with the pups.

Saturday Nov 4, 2017 #

Note
slept:9.75

big sleep. mouth feeling 100%. stoked.

gonna be windy today. mtb time.

9 AM

Cycling-MTB 3:11:13 [3] 3613.0 mi (1133.7 mph) +4371ft
ahr:149 max:174

hit the trails to avoid the gnarly winds. worked out and good times ripping singletrack on a perfect bluebird day in the 70s. bear creek and green mountain.

Friday Nov 3, 2017 #

Note
slept:9.5

got my wisdom tooth yanked out yesterday around noon. didn't hurt at all. pretty gnarly thought. started aching really bad before bed. took some percocet and slept great after that. feel pretty good this morning.

12 PM

Cycling-Road 2:07:34 [3] 31.1 mi (14.6 mph) +1729ft
ahr:138 max:168

waterton/CT with luke and casey. good times. pushing the limits of the slate. loving this bike.

Thursday Nov 2, 2017 #

Note
slept:8.5

good sleep... but cracked a wisdom tooth a week ago and it just starting aching like a mofo. trying to get in to see the dentist.

6 AM

Running 25:43 [3] 4.3 mi (5:59 / mi) +239ft 5:41 / mi

easy jog with the pups in the dark. felt pretty good and they were ready to rip for the first half and back to jogging pace. staying dark until after 7. looking forward to time change to get out earlier.

10 AM

Cycling-Trainer 1:00:23 [3] 20.4 mi (20.3 mph) +1316ft
ahr:141 max:163

easy hour on zwift before heading to the dentist.

ap: 178
np:186
mp: 416
683 kJ

Wednesday Nov 1, 2017 #

Note
slept:7.5

killer time taking Fi trick or treating around the hood... she had so much fun.

6 AM

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

warm up

Strength/Core 40:00 [3]

i've decided to focus on the lifts (squat & DL) and not combine them into a circuit. easier and quicker. just do the two lifts with some core between sites and then a quick metcon.

warm up: 2 x barbell complex, 20 x step ups, 10 x push ups, sumo walk

squat
5 x #65
10 x #85
8 x #100
6 x #115
4 x #130
- 20 x sit ups between sets

deadlift
5 x #95
10 x #100
8 x #120
6 x #140
4 x #160
- 20 x sit ups between sets

3x
10 x burpees
10 x walking lunge #40
20 x kbs #35
10e x lateral box jump
10e x kneeling keg lift #35
20 x reverse curl/back ext

12 PM

Cycling-MTB 1:47:59 [3] 24.8 mi (13.8 mph) +2107ft
ahr:140 max:171

mellow mtb session on the local trails. just having fun in the perfect dirt and warm temps.

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