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Training Log Archive: Grandpa Jameson

In the 30 days ending Apr 30, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	15	32:50:52	554.08	(16.9/h)	891.7	(27.1/h)	35272
	Cycling-Mixed Terrain	8	21:17:15	375.21	(17.6/h)	603.84	(28.4/h)	22679
	Running	10	5:59:05	42.92	(8:22)	69.07	(5:12)	2530
	Strength/Core	8	5:55:00
	Cycling-Trainer	4	5:52:22	124.88	(21.3/h)	200.97	(34.2/h)	4150
	Hike	4	40:00	2.0	(20:00)	3.22	(12:25)	1080
	Total	46	72:34:34	1099.09		1768.81		65711
averages - sleep:8.5 weight:145lbs

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Monday Apr 30, 2018 #

Note
slept:7.5

up early to knock out my strength workout before Fi wakes up. busy week with house stuff.

ended up just taking yesterday off instead of riding the trainer while fi napped I worked in the yard for 3+ hours. way more fun.. and it was 80 and sunny.

C • Yard 2

5 AM

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

strength warm up

Strength/Core 45:00 [3]

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

squat warm up
10 x #65
8 x #95
6 x #115
- 20 x sit ups between sets

10x
2 x squat #135
2 x box jump 24"
10 x sit ups

3x
10e x split stance gm #65
10 x kbs #35
5 x box jump up/down
10 x spiderman push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Mixed Terrain 1:32:28 [3] 26.41 mi (17.1 mph) +692ft
ahr:128 max:148

super mellow gravel spin. junk legs.

ap: 157
np: 173
mp: 475
873 kJ

Sunday Apr 29, 2018 #

Note
slept:9.0 (rest day)

great sleep. up earlier than i wanted because Fi was making noise.

solo dadding through wednesday. maggie home late weds night from work trip to socal.

legs are tired for sure. easy spin on the trainer today while Fi naps.... and tons of work in the yard! gonna be 81 today!

Saturday Apr 28, 2018 #

Event: Encierro Velo 100k Gravel Race

Note
slept:8.0

solid sleep. up a 5 for race and to get everything ready. should have done it last night but just wanted to relax. tired for sure but I'll rally.

9 AM

Cycling-Mixed Terrain (RACE!) 2:52:36 [3] 58.3 mi (20.3 mph) +3911ft
ahr:165 max:191

solid race for me. it got a bit aggressive from the start with quite a few fast dudes trying to push the pace. I played it smart and safe in the early miles just getting a feel for who the contenders were.

i know from the gun I'd have pretty good legs. Just felt strong and was able to easily close gaps and bring back attacks. the course was pretty much constant rollers. around 20-30' I started testing the group and thew in some surges and attacks. one of them shattered the group of 20+ and five of us were a way. we were ok together but I still put in a lot of work to make sure we stayed away.

about 40 miles in there was no way anybody was catching so I laid off the gas and sat in a lot but nobody would really work except nate (top 10 DK guy) and another guy so the pace slowed a lot.

with 10 miles to go I started making moves again just trying to crack the dude. nate and i started working together to crack the two other guys with us who weren't doing much work. i still had the legs to try to cover everything but with 3 strong dudes with me I couldn't get away solo.

heading to finish with .25 to go I was on the front driving hoping nobody could come around me. I didn't know the course and we can to a junction and thought we were going right. I went, they attacked left!! instant huge gap as i had to brake, turn, and then chase. ended up 4th on the day but so stoked with the effort and legs after a hard week.

used two big bottles of skratch with 2 scoops in each, SiS gels, and SFH push with an hour to go. all worked great.

exactly the kind of training day on tired leg. honestly cant believe how strong i was. probably all the IPAs and Waffles i consume.

some great power numbers too!!

ap: 245
np: 283
mp: 900
2536 kJ

Friday Apr 27, 2018 #

Note
slept:9.0

such good sleep. it's gonna be such a nice day. maggie and I took off of work to ride long. she leaves to go out of town tomorrow for work and I race. good times.

Cycling-Road 6:18:26 [3] 100.7 mi (16.0 mph) +9489ft
ahr:147 max:172

such a rad day. perfect weather. mid 70s, no clouds, and very little wind. probably the nicest day of the year so far. maggies first hundred mile on the bike. she rode super solid... just one bad patch.... second half of lookout. she she rallied after slamming a bunch of food.

ap: 175
np: 208
mp: 436
3900 kJ

Thursday Apr 26, 2018 #

Note
slept:9.0

big sleep.

8 AM

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

strength warm up

9 AM

Strength/Core 45:00 [3]

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

deadlift warm up
10 x #95
8 x #135
6 x #155

10x
2 x deadlift #185
2 x box jump #24"
10 x sit ups

3x
10 x kbs #35
20 x later box jumps
10 x balance board push ups
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank with kb passthrough #26

12 PM

Cycling-Road 1:52:18 [3] 32.41 mi (17.3 mph) +2858ft
ahr:144 max:181

another solid interval session. rolled out with maggie and she did the same intervals good times. 4 x 8' @ 32' power (anaerobic power/FTP)

4 x 8': 321, 322, 324, 327

Feeling good. those mellow two weeks are paying off.

ap: 195
np 252
mp: 459
1297 kJ

maggie is stomping too!

Wednesday Apr 25, 2018 #

Note
slept:8.75

great sleep. I was going to jog yesterday but with it being cold and wet snow all day I couldn't motivate to get outside.

9 AM

Running 35:45 [3] 4.3 mi (8:19 / mi) +237ft 7:54 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow dog jog. killer morning.

1 PM

Cycling-Road 1:58:17 [3] 37.5 mi (19.0 mph) +2974ft
ahr:153 max:185

back at it with a solid VO2 max interval. felt great and my new position feels so good and more powerful.

4 x 2': 381, 379, 378, 378
4 x 4': 354, 352, 357, 357

stoked on the numbers

ap: 222
np: 269
mp: 508
1553 kJ

C • solid! 2

Tuesday Apr 24, 2018 #

Note
slept:8.5

good sleep..... and it's snowing!

8 AM

Cycling-Trainer 1:30:00 [3] 30.6 mi (20.4 mph) +1598ft
ahr:148 max:173

more snow... so more big gear work on the trainer. saving the hard intervals for the next two days so i can do them outside.

4-6-8-10-8-6-4 big gear work. 50-60 rpm @ 260 watts.

ap: 201
np: 223
mp: 523
1085 kJ

Monday Apr 23, 2018 #

7 AM

Running 33:16 [3] 4.0 mi (8:19 / mi) +233ft 7:53 / mi
shoes: Nike Air Pegasus+ 34 - Navy

dog jog/strength warm up

8 AM

Strength/Core 45:00 [3]

changing things up. maintenance mode and some more expolsive work.

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

squat warm up
10 x #65
8 x #95
6 x #116
- 20 x sit ups between sets

10x
2 x squat #135
2 x box jump 24"
10 x sit ups

3x
10e x split stance gm #65
10 x kbs #35
5 x box jump up/down
10 x spiderman push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Road 1:33:54 [3] 26.8 mi (17.1 mph) +505ft

mellow spin on the platte river path with maggie. sunny and warm.

Sunday Apr 22, 2018 #

Note
slept:8.75

homegrown with the fam last night... they ran out of super power ipa after i had one beer. lame.

8 AM

Running 33:28 [3] 4.0 mi (8:22 / mi) +223ft 7:57 / mi
shoes: Nike Air Pegasus+ 34 - Navy

sunday shakeout with the pups. beautiful out.

12 PM

Cycling-Mixed Terrain 2:13:35 [3] 56.9 mi (25.6 mph) +3212ft

sunny, warm, and awesome. DC/SV/KC loop with maggie and then an out and back in waterton. good legs today. rest. solid sun burn too... first of the year!

a couple of hard efforts on the dirt. 1. chatfield gravel road south, 2. waterton outbound.

ap: 200
np: 235
mp: 583
2298 kJ

Saturday Apr 21, 2018 #

Note
slept:9.25

big sleep. woke up to an inch of snow on the ground. not sticking to the roads. should be able to get out later. 6 weeks to DK!

C • cool 3

12 PM

Cycling-Trainer 2:00:00 [3] 45.38 mi (22.7 mph) +971ft
ahr:156 max:182

procrastinated all morning but finally got on the trainer.

12x5' big gear intervals at 255. Started to get hard last few. didn't use a fan to start to get some heat work. solid sessions.

Friday Apr 20, 2018 #

Note
slept:7.0

up in the middle of the night for a bit....

7 AM

Running 37:11 [3] 4.6 mi (8:05 / mi) +307ft 7:36 / mi
shoes: Nike Air Pegasus+ 34 - Navy

dog drop off & strength warm up. warm morning.

8 AM

Strength/Core 30:00 [3]

quick one after run and before meetings...

2 x myrtl - 20 x step ups - 10 x push ups - sumo walk

deadlift
10 x #135
8 x #155
6 x #185
- 20 x sit ups between sets

3x
5 x deadlift #205
20 x kbs #35
20 x plank with kb passthrough #26

1 PM

Cycling-Mixed Terrain 1:32:55 [3] 25.87 mi (16.7 mph) +666ft
ahr:140 max:159

mellow lunch spin. high line gravel loop. felt pretty good.

ap: 169
np: 187
mp: 151
944 kJ

Thursday Apr 19, 2018 #

Note
slept:7.5

up late working... long day.

9 AM

Running 35:00 [3] 4.1 mi (8:32 / mi) +230ft 8:06 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow morning jog with the pups. legs so sore.

12 PM

Cycling-Road 2:01:00 [3] 33.9 mi (16.8 mph) +2426ft

lunch spinner with maggie. legs still sore from lifting but starting to feel good on the bike post sickness. super hungry to hit it hard the next 4 weeks.

Wednesday Apr 18, 2018 #

Note
slept:8.5 weight:145lbs

another night of getting in bed early and getting good sleep. energy levels are coming back around and gut is slowly getting better.

12 PM

Cycling-Mixed Terrain 1:59:37 [3] 34.7 mi (17.4 mph) +1325ft

the legs are coming back around. out and back through WC to the CT.

Tuesday Apr 17, 2018 #

Note
slept:8.0

getting back to normal. wanted to sleep longer but after so much time in bed over the last few days i was ready to get up early.

8 AM

Cycling-Trainer 1:02:22 [3] 20.0 mi (19.2 mph) +1207ft

mellow zwift spin. just stretching the legs. mega windy.

C • mellow 2

12 PM

Running 34:00 [3] 4.0 mi (8:30 / mi) +223ft 8:04 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with pups as a warm up for strength. warm and windy. gut still not right but i feel fine.

1 PM

Strength/Core 45:00 [3]

transitioning more into maintenance mode/sustained power for lifting now as i get closer to DK.

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

squat
10 x #95
8 x #115
6 x #135
3 x 5 #155
- 20 x sit ups between sets

3x
10e x split stance good morning #45
10 x kbs #35
10 x box jump 24"
10 x push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

Monday Apr 16, 2018 #

Note
slept:8.0

great sleep and feeling back normal. quick bug but shitty timing.

back home....

7 PM

Cycling-Road 1:27:42 [3] 24.75 mi (16.9 mph) +577ft
ahr:132 max:153

quick gravel loop after getting home and caught up on work. legs and energy ok.

Sunday Apr 15, 2018 #

Event: Belgian Waffle Ride

Note
(sick)

feeling better but still not 100%. tired, weak, and dehydrated. haven't eaten since dinner friday night. no BWR... such a bummer.

no maggie is sick now too....

Saturday Apr 14, 2018 #

Note
(sick)

in bed with the flu. throwing up and freezing. didn't get out of bed all day.

Friday Apr 13, 2018 #

Note
slept:8.25

great sleep..

picked up maggie and fi last night. stoked. party time.

7 AM

Cycling-Road 1:26:41 [3] 25.17 mi (17.4 mph) +581ft

mellow spinner on the coast. legs felt like garbage. par for the course.

Thursday Apr 12, 2018 #

Note
slept:8.5

awesome sleep. hotel is room is like a cave. super deep sleep.

6 AM

Cycling-Road 2:01:00 [3] 29.1 mi (14.4 mph) +3830ft
ahr:138 max:167

rode out to san elijo to meet up with RV and then we did double peak. legs felt solid. ready to go for sunday for sure.

so many cars and stops at red lights. riding here is terrible and i don't miss it.... at all.

ap: 190
np: 237
mp: 613
1383 kJ

Wednesday Apr 11, 2018 #

Note
slept:6.5

got to hotel kinda late after picking up food and meeting RV for a beer. built up up bike and took a while to crash.

6 AM

Cycling-Road 1:08:27 [3] 19.07 mi (16.7 mph) +459ft

mellow spin on the coast... warm and muggy. met the elliel crew at ironsmith but didn't ride with them. hung out with blaize and sonja and just spun back up the coast with them.

Tuesday Apr 10, 2018 #

Note
slept:9.0

great sleep lately. hoping it carries over to socal. for some reason i sleep like crap there. fly to SAN at 435 today.

10 AM

Cycling-Road 1:51:16 [3] 34.34 mi (18.5 mph)
ahr:150 max:150

feeling pretty good. solid workout but still not hitting the power numbers on the 10" sprints that I know I'm capable of.

solid workout though. 15' big gear interval and 16 x 10" sprints.

ap: 189
np: 230
mp: 896
1265 kJ

Monday Apr 9, 2018 #

Note
slept:9.25

stoked on last week's training. feeling really. time to unload a bit before BWR next sunday. leave for socal tomorrow afternoon.

10 AM

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

strength warm up

Strength/Core 50:00 [3]

only strength session this week... and a heavy one!

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

2 x 4' box jump tabata

squat
5 x #95
5 x #135
6 x #160
3 x #180
2 x #190
- 20 x sit ups between sets

deadlift
5 x #135
5 x #185
6 x #220
3 x #250
2 x #260
- 20 x sit ups between sets

3x
8e x split squat #65
8 x kb RDL #70
10 x kbs #35
20 x plank with kb passthrough #26

1 PM

Cycling-Road 1:28:09 [3] 26.8 mi (18.2 mph) +528ft

super mellow spin on the bike. beautiful day after the snow this morning.

Sunday Apr 8, 2018 #

Note
slept:8.25

zombie sleep.

7 AM

Running 35:56 [3] 4.25 mi (8:27 / mi) +238ft 8:02 / mi
shoes: Hoka Speed Instinct (Blu)

mellow jog with the the pups. last run before BWR.

1 PM

Cycling-Mixed Terrain 1:57:14 [3] 31.9 mi (16.3 mph) +787ft
ahr:131 max:152

mellow spinner on the platte river path, lee gulch trail, and highline canal. hiding form the wind and it worked pretty well. super easy, no hard efforts. recovery mode.

ap: 167
np: 181
mp: 457
1145 kJ

Saturday Apr 7, 2018 #

Note
slept:9.5

more mega sleep. looking at another house this morning and then riding with maggie.....

11 AM

Cycling-Road 4:35:00 [3] 75.27 mi (16.4 mph) +6075ft
ahr:145 max:180

another solid ride with maggie. pretty much the same loop as last week... just faster. it's rad to see how fit maggie is getting. pushing me a bit on the climb up lookout!!

ap: 185
np: 221
mp: 597
3049 kJ

Friday Apr 6, 2018 #

Note
slept:8.0

good sleep. up early to work and get the day going.

7 AM

Running 38:31 [3] 4.7 mi (8:12 / mi) +312ft 7:43 / mi

mellow jog to drop off the dogs.

12 PM

Cycling-Trainer 1:20:00 [3] 28.9 mi (21.7 mph) +374ft

knocked out the sprint workout on the trainer. wasn't too stoked to be on the trainer. just got it done.

Thursday Apr 5, 2018 #

Note
slept:9.25

epic sleep. feeling pretty good this morning.

10 AM

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

warm up

Strength/Core 50:00 [3]

rallied to get this done. waited to wake up a bit, fuel up, and get some work done.
2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

3x
10 x squat jumps
20 x lunge jumps
20 x sit ups

deadlift
5 x #135
5 x #155
5 x #185
6 x #205
4 x #235
3 x #250
- 20 x sit ups between sets

2x
10e x walking lunge with kb overhead #26
10 x renegade rows #20
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Road 1:36:09 [3] 27.3 mi (17.0 mph) +1617ft

mellow spin with maggie. legs tired for sure. finally fixed my front hub... what a difference it made... i've putting out an extra 20 watts because of the drag.

Wednesday Apr 4, 2018 #

Note
slept:8.5

no work today. big ride.

Cycling-Mixed Terrain 7:07:50 [3] 106.36 mi (14.9 mph) +10728ft

last mega ride before BWR and it was hard one. rode with cody and wil. got started early and rode to cody's and then out the 40 to evergreen and the winds started howling. hands down the gnarliest winds I've ever experienced. gusts easily over 60mph. luckily we were on frontage roads with no traffic.

once we headed north out of Idaho springs things got better and we started climbing on the dirt. from there out it was just hard climbing and a lot of dirt. it was awesome. super solid day on the bike.

ap: 190
np: 226
mp: 705
4870 kJ

Tuesday Apr 3, 2018 #

Note
slept:8.5

deep sleep. having a hard time getting up these days.

9 AM

Running 39:45 [3] 4.71 mi (8:26 / mi) +287ft 7:59 / mi

easy dog jog and swung by a house we are looking at later today.

12 PM

Cycling-Road 2:00:47 [3] 34.31 mi (17.0 mph) +2802ft
ahr:153 max:184

sunny, cold, and windy. 30 degrees colder than yesterday at same time. starting block 6 and peak power intervals/sprints. my weakness for sure. technique and just recruiting that much power. looking forward to some gains this block.

15' big gear interval wth 15" surges last 5': 303
2 x 6 x 10" max effort sprints: only hitting high 800s today.

ap: 211
np: 252
mp 892
1503 kJ

C • JUST SPIN 1

Monday Apr 2, 2018 #

Note
slept:9.0

really wanted to keep sleep. back normal life and fi back to school today!!

7 AM

Running 36:13 [3] 4.26 mi (8:30 / mi) +240ft 8:04 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with pups. strength warm up.

8 AM

Strength/Core 45:00 [3]

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

2 x 4' box jump tabata

squat
5 x #95
5 x #115
5 x #135
6 x #150
4 x #170
3 x #180
- 20 x sit ups between sets

3x
8e x split stance good morning #65
10 x kbs #35
10 x weight steps up holding two x #40 kbs
10 x push ups
10e x kneeling slasher to halo 326
10 x rusian twist #26
20 x plank kb passthrough #26

12 PM

Cycling-Road 1:31:46 [3] 26.66 mi (17.4 mph) +551ft

lunch spinner with maggie. out and back on the bike path to avoid the winds. 75 degrees and awesome!

Sunday Apr 1, 2018 #

Note
slept:9.0

solid sleep. good times with the fam after riding yesterday.

12 PM

Cycling-Mixed Terrain 2:01:00 [3] 34.77 mi (17.2 mph) +1358ft

rolled out around noon. low on motivation after having family over in the morning for bunch and easter. got a pretty mellow couple of hours in. just getting it done.

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