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Training Log Archive: Grandpa Jameson

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	13	30:59:32	517.06	(16.7/h)	832.13	(26.8/h)	27149
	Cycling-Road	12	27:32:42	472.4	(17.2/h)	760.25	(27.6/h)	37691
	Running	19	12:04:20	79.11		127.31		4441
	Cycling-Trainer	5	7:00:00	155.61	(22.2/h)	250.43	(35.8/h)	4006
	Strength/Core	5	2:30:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	53	80:16:34	1224.68		1970.93		73556
averages - sleep:11.2

6:14

0:00

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Tuesday Apr 30, 2019 #

Note
slept:8.0

less than an inch of snow... but looking like rain today and tomorrow during the times I can ride. sweet.

7 AM

Running 35:58 [3] 4.32 mi (8:20 / mi) +214ft 7:57 / mi
shoes: Hoka Napali (BLK)

morning dog jog... about an inch of snow on the ground.

12 PM

Cycling-Trainer 1:30:00 [3] 33.84 mi (22.6 mph) +696ft

zwift workout... bailed on going outside. cold, cloudy, and a bunch of work fires going on... glad i did too because it started raining.

V02-4x3-2-1'(110/115/120)

got the workout done. tough on the trainer for sure.

ap: 211
np: 25
mp: 569
1224 kJ

Monday Apr 29, 2019 #

Note
slept:8.0

good sleep. busy work week before heading to socal on friday.

8 AM

Running 36:21 [3] 4.3 mi (8:27 / mi) +214ft 8:04 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up

Strength/Core 30:00 [3]

warm up: 2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 10 x #95

3x
10 x squat #115
10 x kbs #35
10 x box jump
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext

deadlift warm up: 10 x #115

3x
10 x deadlift #135
10 x push ups
10e x lateral box hop over
60 x sit ups

1 PM

Cycling-Trainer 1:30:00 [3] 32.77 mi (21.8 mph) +669ft

being soft... 2 x 5' @ 100% & 2 x 5' OU @110/90%

first trainer session in a while. Mini workout just to get through it.

Sunday Apr 28, 2019 #

Note
slept:8.0

beers, pizza, and ice cream down town... basically my favorite saturday night with the girls.

9 AM

Cycling-Mixed Terrain 2:19:58 [3] 35.21 mi (15.1 mph) +2005ft

highlands ranch out and back. ok legs. just taking it easy.

Saturday Apr 27, 2019 #

Note
slept:9.0

good sleep. ready for a big one today.

10 AM

Cycling-Mixed Terrain 5:09:26 [3] 89.0 mi (17.3 mph) +5906ft

super solid long ride. felt great all day. a bunch of dirt to start and then up high grade. just steady. first ride on the schwalbe g-one 30c... so fast. put them to the test ovcer all kinds oft terrain. definitely using them for BWR.

ap: 201
np: 222
mp: 621
3630 kJ

Friday Apr 26, 2019 #

Note
slept:8.0

up early again.. to get work done to hopefully call it a day early.

7 AM

Running 38:26 [3] 4.64 mi (8:17 / mi) +289ft 7:49 / mi
shoes: Hoka Napali (BLK)

dog drop off.

12 PM

Cycling-Road 1:55:49 [3] 35.45 mi (18.4 mph) +3091ft

same as last friday... and another solid session... Criss Cross Hill Reps - 4 x 10' as 2 x 4' @ SS, 1' @ VO2

same targets as last week. 290/370

#1: 296,375,292,370
#2: 296,375,297,382
#3: 299,381,297,390
#4: 298,384,297,385

ap: 224
np: 262
mp: 475
1543 kJ

Thursday Apr 25, 2019 #

Note
slept:8.0

up early (5am) w/o alarm. ready to rip.

7 AM

Running 35:48 [3] 4.24 mi (8:27 / mi) +214ft 8:03 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up

8 AM

Strength/Core 30:00 [3]

2 x myrtl - barbell complex - 10e x single arm kbs #26 - sumo walk

DL WU: 10 x #115

5x
10 x deadlift #135
10 x spiderman push ups
10e x lateral box hop over 20"
60 x sit ups

12 PM

Cycling-Mixed Terrain 1:32:56 [3] 24.58 mi (15.9 mph) +1729ft

super fun rip on the trails at lunch. so stoked everything is dry!! time to start getting offroad during the week. good legs too.. kinda shocked after a couple of hard days.

ap: 191
np: 226
mp: 665
1023 kJ

Wednesday Apr 24, 2019 #

Note
slept:8.0

more good sleep.

7 AM

Running 35:00 [3] 4.3 mi (8:08 / mi) +215ft 7:46 / mi
shoes: Hoka Napali (BLK)

dog jogger. warm! ok legs.

12 PM

Cycling-Road 1:58:37 [3] 34.42 mi (17.4 mph) +3304ft

climbing practice. hit the roller pretty hard in the deer creek hood and then threshold up Deer Creek climb. solid effort.

Deer Creek climb:
5 miles
23:46
ap: 315

good baseline.

ap: 219
np: 258
mp: 561
1534 kJ

Tuesday Apr 23, 2019 #

Note
slept:8.5

great sleep and super gnarly dreams. crazy.

7 AM

Running 36:12 [3] 4.29 mi (8:26 / mi) +214ft 8:03 / mi
shoes: Hoka Napali (BLK)

morning jog with the pups. warmer.

12 PM

Cycling-Road 1:54:40 [3] 34.76 mi (18.2 mph) +2648ft

VO2 session #2: 4 x 3-2-1'

shooting for 3' @ 340, 2' @ 360, 1' @380

#1: 349,368,387
#2: 344,362,384
#3: 345,366,389
#4: 348,366,431 (pushed it a little on last 1').

super solid workout and stoked with the power.

ap: 222
np: 270
mp: 582
1502 kJ

Monday Apr 22, 2019 #

Note
slept:9.0

great sleep. a lot of yard work post ride yesterday... stoked.

7 AM

Running 36:00 [3] 4.27 mi (8:26 / mi) +213ft 8:03 / mi
shoes: Hoka Napali (BLK)

monday morning jog with the pups... was planning to lift right after but had to put out some work fires.

12 PM

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

strength warm up

Strength/Core 30:00 [3]

warm up: 2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 10 x #95

5x
10 x squat #115
10 x kbs #35
10 x box jump
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext

2 PM

Cycling-Mixed Terrain 1:25:07 [3] 23.14 mi (16.3 mph) +705ft

afternoon spinner... wasn't feeling it. 40s and light rain. got it done. somethign is a bit off on my fit on new bike and it's annoying. can't figure it out. back to get fit on Thursday.

Sunday Apr 21, 2019 #

Note
slept:8.5

good sleep. busy day on tap

11 AM

Cycling-Mixed Terrain 1:56:12 [3] 33.08 mi (17.1 mph) +1453ft

mellow cruise. out and back in WC. closing a out a good week.

Saturday Apr 20, 2019 #

Note
slept:8.0

tried but couldn't sleep in... up at normal time w/o alarm.

9 AM

Cycling-Road 4:33:00 [3] 73.87 mi (16.2 mph) +7434ft

solid ride but pretty tired legs from the get go. High Grade-City View-High Dr-Grapevine. most the climbing was steep so slow going. almost got attack by pitbull climbing grapevine. sweet. a good warm day out but legs were lacking... probably a good sign that i've put in some good work this week.

ap: 207
np: 237
mp: 660
3290 kJ

Friday Apr 19, 2019 #

Note
slept:8.0

good sleep. legs feeling ready to rip after a pretty mellow day yesterday.

7 AM

Running 33:45 [3] 4.25 mi (7:56 / mi) +269ft 7:30 / mi
shoes: Hoka Napali (BLK)

dog drop off loop. keeping runs to ~30ish minutes for now.

12 PM

Cycling-Road 1:58:35 [3] 36.4 mi (18.4 mph) +3153ft

Criss Cross Hill Reps - 4 x 2 x 4' @ SS, 1' @ VO2

I was shooting for around 290 on the 4' SS intervals and 370+ on VO2. Nailed them and felt like I was holding back on the SS portion.

1. 293,371,289,373
2. 291,371,293,379
3. 295,378,294,381
4. 298,376,294,383

ap: 223
np: 263
mp: 576
1559 kJ

Thursday Apr 18, 2019 #

Note
slept:8.5

more good sleep. been waking up at 545 everyday w/o alarm.

7 AM

Running 36:00 [3] +215ft
shoes: Hoka Napali (BLK)

morning jog with the pups. felt surprising fresh.

11 AM

Cycling-Mixed Terrain 1:32:39 [3] 25.63 mi (16.6 mph) +850ft

lunch spinner on the HLC. kept it mellow.

Wednesday Apr 17, 2019 #

Note
slept:85.0

great sleep.

7 AM

Running 36:00 [3] 4.3 mi (8:22 / mi) +215ft 8:00 / mi
shoes: Hoka Napali (BLK)

dog jog. ok legs.

12 PM

Cycling-Road 2:01:58 [3] 33.27 mi (16.4 mph) +3415ft

deer creek to turkey creek. tempo effort. nothing too hard. ok legs.

Tuesday Apr 16, 2019 #

Note
slept:8.0

good sleep. up w/o alarm.

7 AM

Running 50:10 [3] 6.05 mi (8:17 / mi) +338ft 7:53 / mi
shoes: Hoka Napali (BLK)

morning jog with the pups. another killer morning.

12 PM

Cycling-Road 1:57:14 [3] 35.47 mi (18.2 mph) +2694ft

V02 max intervals on the road and up deer creek

4 x 3-2-1' intervals. shorter duration, hard effort.

still don't have power meter on new bike (thursday) so these were by feel... so probably a bit hot.

solid work.

Monday Apr 15, 2019 #

7 AM

Running 35:56 [3] 4.3 mi (8:21 / mi) +215ft 7:59 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up - feeling really good.

8 AM

Strength/Core 30:00 [3]

11 AM

Cycling-Mixed Terrain 1:58:20 [3] 36.78 mi (18.6 mph) +1637ft

waterton canyon out and back... good legs and good temps. 70s and sunny. finally!

Sunday Apr 14, 2019 #

Note
slept:9.0

another good night of sleep. post killer beers and pizza at jakes with the whole fam. good times.

9 AM

Cycling-Road 4:14:47 [3] 70.64 mi (16.6 mph) +5262ft

awesome ride with maggie. cold at the start (38) and then warmed into mid 60s. so nice and sunny. pretty good legs all and maggie was ripping on her new road bike.. seriously impressive. all the trainer work is paying off. great day on the bike.

Saturday Apr 13, 2019 #

Note
slept:9.25

mega sleep... and still mega sore!!

9 AM

Running 35:00 [3] 4.3 mi (8:08 / mi) +214ft 7:46 / mi
shoes: Hoka Napali (BLK)

morning. cold and cloudy. quick jog before errands with the fam.

1 PM

Cycling-Mixed Terrain 2:10:55 [3] 36.37 mi (16.7 mph) +1129ft

spin on the highline canal. stoked to just cruise on the dirt. upper 30s and post snow shower. over bundling up! Legs finally coming back around. ready to smash next week.

Friday Apr 12, 2019 #

Note
slept:8.5

killer sleep... for the most part. Woke up and around 2am and must have slept wrong... pririformis was lit up.... could barely walk. fine this morning.. so weird.

so sore from lifting.

7 AM

Running 54:25 [3] 6.78 mi (8:02 / mi) +363ft 7:38 / mi
shoes: Hoka Napali (BLK)

brutal run. dog drop off and then hood lap. so sore from lifting yesterday. every step was uncomfortable!

11 AM

Cycling-Road 1:53:46 [3] 31.68 mi (16.7 mph) +2375ft

lunch ride. 30 degrees and no sun. cold. hard to get going. can't wait for some heat! legs just ok, still sore.

Thursday Apr 11, 2019 #

Note
slept:8.5

finally a good night. feeling much better this morning. stomach still a bit off be actually feel like i got some rest.

Running 35:21 [3] 4.3 mi (8:13 / mi) +215ft 7:51 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. so nice. super sunny. all the snow is off the roads and paths. felt ok. good to get out in the sun.

7 AM

Cycling-Trainer 1:00:00 [3] 20.6 mi (20.6 mph) +1214ft

zwift recovery. I was planning on doing a workout today but not just not feeling recovered enough from sunday. just an easy hour. good sweat.

12 PM

Strength/Core 30:00 [3]

back it... be almost 3 weeks. keeping it mellow and in maintenance mode.

warm up: 2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 10 x #95

3x
10 x squat #115
10 x kbs #35
10 x box jump
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext

deadlift warm up: 10 x #115

3x
10 x deadlift #135
10 x push ups
10e x lateral box hop over
60 x sit ups

Wednesday Apr 10, 2019 #

Note
slept:8.0

ok sleep. super tired but tossing and turning a bit. woke up still tired.

7 AM

Cycling-Mixed Terrain 1:37:21 [3] 26.11 mi (16.1 mph) +902ft

mellow miles on the highline canal. still feeling kinda smashed. cold and misty.... snow storm rolling in so wanted to get this in early.

Tuesday Apr 9, 2019 #

Note
slept:7.0

didn't get to bed until just before 11. long day of travel (about 6 hours in a car and 3 on a plane). slept on the plane and was wired when i got home... built new bike!!.. and allied... it's so fucked from the race.

gonna take a few days to catch up from an awesome weekend and race.

7 AM

Running 35:37 [3] 4.2 mi (8:29 / mi) +215ft 8:05 / mi
shoes: Hoka Napali (BLK)

dog jog... tired for sure. lack of sleep and race fatigue... but stoked to get out with the pups... in shorts and a t-shirt at 730am.

1 PM

Cycling-Mixed Terrain 1:44:21 [3] 28.4 mi (16.3 mph) +1109ft

maiden voyage on the viathon G.1. It's so rad. considerably lighter than allied, more compliant, and more snappy.. and way more tire clearance. just an all around better gravel / all road bike. stoked.

ok legs. still tired.

Monday Apr 8, 2019 #

Note
(rest day)

smashed from race and early wake. good time in the "gutter" last night with the boys. all-time weekend. beers and bikes!

Note
slept:6.5

up early to get back to seattle. smashed.

Sunday Apr 7, 2019 #

Event: Gorge Gravel Grinder

9 AM

Cycling-Mixed Terrain (RACE!) 6:14:00 [3] 100.9 mi (16.2 mph) +8173ft

Gorge Gravel Grinder.

hard, cold, wet day. an all-time sufferfest for sure. made the front group as we hit the plateau and into the wind. gnar wind. six of us and full echelon mode. all do a fair amount of work.

stayed together through mile 44 aid station and and kept the pace strong and working together. around mile 55 it started pouring and didn't stop for an hour. soaked and getting cold. got dropped around mile 65 but chased back on, smartly.

hit mile 70 aid station and we rolled through. my hands and feet were gone. couldn't get my bottle our or get any food out of my pockets just as we hit the gnarliest part of course. couldn't hand on descent due not being able to really grip bars.

solo mode in to finish and no more to drink or eat for 2 hours. caught one dude from the break and took 5th overall behind some super solid dude. so stoked with how good the legs were all day.

ap: 235
np: 270
mp: 638
5120 kJ

C • solid power! 6

Saturday Apr 6, 2019 #

9 AM

Cycling-Road 1:42:15 [3] 24.9 mi (14.6 mph) +237ft

pre-race seattle spinner with slater and ryan. fun one. good legs.

Friday Apr 5, 2019 #

Note
slept:8.5

really good sleep. up and ready to rip.

7 AM

Cycling-Trainer 1:30:00 [3] 34.01 mi (22.7 mph) +699ft

Zwift workout - 4 x 3-2-1' (100/115/120)

solid one and felt good opening it up a bit and touching VO2 efforts. Feel strong for sure. super mellow spinner tomorrow and then game on... time to empty the tanks.

ap: 203
np: 240
mp: 728
1126 kJ

Thursday Apr 4, 2019 #

Note
slept:8.0

good sleep. gotta get everything together to head out of town to race today.

7 AM

Running 33:07 [3] 4.22 mi (7:51 / mi) +273ft 7:24 / mi
shoes: Hoka Napali (BLK)

dog drop off and short hood lap.

12 PM

Cycling-Mixed Terrain 1:26:26 [3] 25.82 mi (17.9 mph) +810ft

lunch spinner on the highline canal. legs felt fantastic and ready to stomp.

ap: 192
np: 204
mp: 672
964 kJ

Wednesday Apr 3, 2019 #

Note
slept:8.5

up early w/o alarm. feeling good and rested. super hungry this week... as usual.

7 AM

Running 50:00 [3] 6.05 mi (8:16 / mi) +337ft 7:51 / mi
shoes: Hoka Napali (BLK)

dog jog. good energy this morning.

12 PM

Cycling-Road 1:54:58 [3] 34.83 mi (18.2 mph) +2644ft

lunch hood spinner. really good legs today coming of the intervals / double day yesterday. holding back.

ap: 206
np: 238
mp: 694
1402 kJ

Tuesday Apr 2, 2019 #

7 AM

Cycling-Trainer 1:30:00 [3] 34.39 mi (22.9 mph) +728ft

zwift workout - 4x5'(100) 15' (85) 5x1'(115)

back on the trainer. solid one. a bit of a grind getting started but then rallied.

ap: 216
np: 245
mp: 692
1231 kJ

1 PM

Cycling-Road 1:27:03 [3] 26.71 mi (18.4 mph) +1434ft

lunch spinner. just adding miles and spinner out the legs from this mornings workout.

ap: 198
np: 219
mp: 471
1013 kJ

Monday Apr 1, 2019 #

Note
slept:9.0

asleep and up early.

race week. seattle fri-mon.

7 AM

Running 35:14 [3]
shoes: Hoka Napali (BLK)

monday morning shakeout with the pups. feeling good.

11 AM

Cycling-Mixed Terrain 1:51:51 [3] 32.04 mi (17.2 mph) +741ft

mellow spin on the highline canal. super nice out... a bit tired as expected/planned.

ap: 177
np: 183
mp: 425
1148 kJ

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