Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 31 days ending Dec 31, 2017:

	activity	#	time	miles		km		+ft
	Cycling-Road	13	30:34:19	493.5	(16.1/h)	794.21	(26.0/h)	28867
	Cycling-Trainer	11	16:17:44	348.2	(21.4/h)	560.38	(34.4/h)	8497
	Running	19	13:41:44	105.4	(7:48)	169.62	(4:51)	5988
	Strength/Core	9	6:35:00
	Cycling-MTB	1	4:08:08	41.7	(10.1/h)	67.11	(16.2/h)	6351
	Hike	6	1:00:00	3.0	(20:00)	4.83	(12:25)	1620
	StairMaster	1	10:00	0.25	(40:02)	0.4	(24:53)	530
	Total	53	72:26:55	992.05		1596.55		51854
averages - sleep:9.1 weight:148.8lbs

4:41

0:00

» now

Sunday Dec 31, 2017 #

Note
slept:10.0

great sleep.... could have slept sleeping but maggie was heading to gym and fi was getting up.

8 AM

Running 34:52 [3] 4.3 mi (8:07 / mi) +235ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow morning dog jog.

12 PM

Cycling-Trainer 1:17:00 [3] 26.4 mi (20.6 mph) +548ft
ahr:137 max:175

TRAINER SERIES v3: 6B

cadence and ILT work.

30' "climb" @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes.

did my second trainer session today since i switched up days to ride long on friday. stoked i did with the cold weather that blew in. kinda bad legs today.

ap: 170
np: 211
mp: 362
784 kJ

Saturday Dec 30, 2017 #

Note
slept:8.75

more dirt on the bike today. 50s today, 20s tomorrow.

11 AM

Cycling-Road 2:00:11 [3] 28.0 mi (14.0 mph) +1837ft
ahr:141 max:161

colder than it was supposed to be today. decided last minute to just charge outside since it's gonna get damn cold the next few days. upper 20s and sunny when i rolled out, low 30s most of the ride but the sun was blazing so totally bearable.

tired legs from yesterday and the week. took it super easy on the local trails. just a bit of mud left. recovery week next week.. perfect timing.

Friday Dec 29, 2017 #

Note
slept:9.0

could have kept sleeping. maggie is working in the office today, fi is hanging out with maggie's, and it's going to be near 60 today... big ride!

7 AM

Running 36:10 [3] 4.6 mi (7:52 / mi) +309ft 7:24 / mi

easy jog. dropped off the dogs and then a hood lap. warm morning. low 40s. really good legs.

9 AM

Cycling-Road 4:05:00 [3] 62.0 mi (15.2 mph) +3471ft
ahr:152 max:179

killer ride. explored the douglas county E/W regional trail south of highlands ranch. so good!! perfect on gravel bike... and much to ride out there. can't wait to put together some epic long ride getting ready for DK (hopefully).

Thursday Dec 28, 2017 #

Note
slept:8.5

only day i have to work this week.

C • wow 1

8 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 x step ups - 10 x t-push ups - sumo walk

squat
10 x #65
6 x #110
6 x #125
2 x 6 #135 - felt easy - stoked!
- 10e x kneeling slasher to halo between sets

deadlift
10 x #95
6 x #140
6 x #160
2 x 6 #175 - easy!

3x
10e arm x walking lunge with kb overhead #26
10 x kbs #35
10 x balance board push ups
10 x lateral box jump overs 20#
20 x balance board mtn climbers
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Road 1:30:00 [3] 23.5 mi (15.7 mph) +846ft
ahr:139 max:165

easy gravel spin.... got windy and then the temp dropped 12 degrees... also super muddy. not the best conditions for an easy spin.

Wednesday Dec 27, 2017 #

Note
slept:9.0

great sleep.

7 AM

Running 36:42 [3] 4.3 mi (8:32 / mi) +229ft 8:08 / mi
shoes: Nike WH4 (Fluoro)

early, cold dog jog. 12 degrees when rolled up. just easy jogging and dogs loved it.

1 PM

Cycling-Trainer 1:30:00 [3] 35.6 mi (23.7 mph) +577ft
ahr:155 max:171

on solo fi duty to day. knocked this out while she napped. she was awake for last 20' but just laying in her bed... and got up the second i was done. stoked t get it done.

3 x 20' @ 245 watts (AeT) - hr drifted a bit on last but solid AeT work. getting stronger for sure.

ap: 218
np: 228
mp: 826
1175 kJ

Tuesday Dec 26, 2017 #

Note
slept:9.5

huge sleep after a long day. busy week with Fi out of school. good weather this week and weekend so hoping to get in some riding and running outside.

maggie got me a rad balance board for training. stoked to start incorporating this thing... and to use at stand up desk.

https://www.amazon.com/Revolution-Balance-Board-Tr...

10 AM

Cycling-Trainer 1:30:00 [3] 31.4 mi (20.9 mph) +679ft
ahr:143 max:176

TRAINER SERIES v3: 6B

cadence and ILT work. crazy how much I've improved on the high cadence spin ups and big gear ILT work.

30' standing climb @ 245 watts. 15" surges to 350 watts every minute for last 10 minutes. felt solid.

ap: 166
np: 205
mp: 410
900 kJ

1 PM

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

warm up

Strength/Core 30:00 [3]

getting in the stuff i skipped yesterday and incorporating some balance board stuff.

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

5x
10 x balance board air squat - i'm terrible at these.
10 x balance board push ups
10 x kb sdhp #35
10 x kbs #35
10 x box jump 24"
1' plank w/ feet on balance board - so hard.

balance board work.

Monday Dec 25, 2017 #

Note
slept:8.5

Merry Christmas!

8 AM

Strength/Core 35:00 [3]

quick strength session waiting for my MIL to get to our house. just knocked out the heavy lifts. stoked how light 155 & 195 felt. feeling stronger for sure.

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

squat
10 x #65
8 x #110
6 x #130
4 x #144
4 x #155
- 10 x weighted sit ups between sets

deadlift
10 x #90
8 x #140
6 x #160
4 x #185
4 x # 195
- 10 x toes to post between sets

12 PM

Running 40:52 [3] 8.85 mi (4:37 / mi) +248ft 4:30 / mi
shoes: Nike WH4 (Fluoro)

jog with the pups after presents were opened, toys were built, and fi was napping. just a quick shake out. feeling good.

Sunday Dec 24, 2017 #

Note
slept:9.0

more snow last night. stoked outside for a bit yesterday.

9 AM

Cycling-Trainer 2:00:00 [3] 46.0 mi (23.0 mph) +1001ft
ahr:151 max:164

freezing outside so knocked out AeT intervals on the trainer. basically the plan any time i'll be inside for a long one.

6 x 10' @ 245 watts (AeT) - HR is much lower at these watts than a couple of months ago. progress.

ap: 204
np: 216
mp: 495
1467 kJ

Saturday Dec 23, 2017 #

Note
slept:9.0

homegrown tap & dough with the fam last night. so good. no work until the new year!

9 AM

Running 34:46 [3] 4.3 mi (8:05 / mi) +237ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow morning shakeout. killer running temps.

12 PM

Cycling-Road 2:16:21 [3] 37.6 mi (16.5 mph) +1568ft
ahr:152 max:177

busy day and just stoked to get outside. had 330/165 TSS on the plan. just tried to stay near AeT for the majority. still a solid day with run and ride. gonna hit the trainer tomorrow for some more AeT work.

i was totally warm but another cold front was starting to roll in last hour. when from mid 40s to mid 30s.

Friday Dec 22, 2017 #

Note
slept:9.25

great sleep. tweaked my left glute a bit sipping in the snow yesterday with the pups. nothing major.

11 AM

Cycling-Trainer 1:30:00 [3] 30.5 mi (20.3 mph) +446ft

TRAINER SERIES v3: 5B

cadenc and big gear ILT work than 2 x 14' AeT standing intervals (245 watts) with 15" second surged to 350 watts the last 3 minutes. solid work. feeling strong the big gear works.

ap: 164
np: 199
mp: 358
886 kJ

Thursday Dec 21, 2017 #

Note
slept:8.5

took Fi to see santa last night. she wasn't into it... at all.... but we had a rad dinner at mod market after.

as expected... already and inch of snow on the ground and 40 degrees colder than yesterday. nuts.

C • mod market 1

8 AM

Cycling-Trainer 1:00:20 [3] 20.5 mi (20.4 mph) +919ft
ahr:143 max:161

mellow hour on zwift. just getting the legs moving after the big ride yesterday.

ap: 180
np: 190
mp: 341
653 kJ

12 PM

Running 37:12 [3] 4.3 mi (8:39 / mi) +239ft 8:13 / mi
shoes: Nike Air Pegasus+ 34 - Navy

jogging in the snow with pups. they love it. first time wearing yaktrax in a long time. used this as warm up for strength... bad idea as i knew it would be. just wanted to come home and be done.... always the case.

Strength/Core 30:00 [3]

cut this one short and just got in the heavy lifts. no motivation to keep going. good reminder to not ride or run before strength session.

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

squat
10 x #65
8 x #110
8 x #120
8 x #125
8 x #135
- 10 x ball to overhead between sets

deadlift
10 x #95
8 x #140
8 x #150
8 x #160
8 x #175
- 20 x sit ups between sets

Wednesday Dec 20, 2017 #

Note
slept:9.0

great sleep. taking the day off of work today to ride in the dirt.

9 AM

Cycling-MTB 4:08:08 [3] 41.7 mi (10.1 mph) +6351ft
ahr:152 max:185

such a rad day on the bike. 65 and sunny. rode from cody's. hit all the parks. green mountain-bear creek-mt falcon-apex-green mountain. decent legs and just stoked and the sunshine and warmth. cody and hit his local burrito shop on the way back to house. even with all the rad single track that was the the highlight of the ride. legit, california style, burrito. hands down the best i've had in colorado. stoked on all fronts.

Tuesday Dec 19, 2017 #

Note
slept:8.75

crazy dreams.

9 AM

Cycling-Trainer 1:30:00 [3] 31.1 mi (20.7 mph) +958ft
ahr:144 max:175

TRAINER SERIES v3: 5A

cadence drills and ILTs then 2 x 14' @ AeT (240 watts)
1 - alt seated/standing every 1'
2- all standing with 15" surges to 340 watts the last 3 minutes

ap: 166
np: 198
mp: 357
895 kJ

C • traineroad? 3

1 PM

Running 34:45 [3] 4.3 mi (8:05 / mi) +239ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow miles with the pups. killer day! legs kinda tired from heavy lifting yesterday and this morning's session.

Monday Dec 18, 2017 #

Note
slept:9.5

tons of meetings this week but should be pretty mellow. network lockdown for the holidays.

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

squat
10 x #65
8 x #110
8 x #120
6 x #135
6 x #145
- 10 x weighted sit ups #25 between sets

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

3x
10 x front squat #85
10e x kb single leg deadlift #35
10 x kbs #35
10 x box jump 24"
5 x scotty bob 320
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x facedown back ext
90" plank

12 PM

Cycling-Road 1:21:54 [3] 21.6 mi (15.8 mph) +1043ft

mellow lunch time spinner. chatfield and hildebrand. blazing sushine and single track.

Sunday Dec 17, 2017 #

Note
slept:9.75

big sleep after some fun partying and a bolts letdown.

1 PM

Running 1:17:39 [3] 10.0 mi (7:46 / mi) +550ft 7:23 / mi

"long run". 4.3 with the pups and the rest solo. winter looks like it's really here so my plan is start doing a longer run on the weekends when it's cold for the next 2-3 months. keep my sanity. longest run i've done in a very long time.

Saturday Dec 16, 2017 #

Note
slept:9.5

good sleep and another busy weekend on tap.

10 AM

Cycling-Road 3:14:36 [3] 55.6 mi (17.1 mph) +2139ft

standard gravel loop and good legs. highline canal-chatifield-waterton-highline canal-roxborough. worked hard on n. roxborough park rd (gravel) to catch a group way up on me. caught them at the very end. solid.

Friday Dec 15, 2017 #

Note
slept:9.0

friday. ready for the weekend and the bolts vs KC game.

7 AM

Cycling-Trainer 1:30:00 [3] 30.0 mi (20.0 mph) +433ft
ahr:139 max:168

TRAINER SERIES v3: 4B

busy day so got on trainer first thing. more big gear ILT and spin ups. getting easier. good sign.

3 x 9' AeT intervals
1 - standing
2 - alt standing/seated ever 1'
3 - standing

bumped the AeT intervals to 245 and was able to stay below 165 bpm. progress.

ap: 158
np: 192
mp : 388
857 kJ

Thursday Dec 14, 2017 #

Note

tossed turned a bit in the middle of the night. rare. had a glass of wine last night... probably first one in over year. never sleep good after drinking wine.

8 AM

Running 1:01:23 [3] 7.4 mi (8:18 / mi) +310ft 7:59 / mi

mellow jog in the snow with the pups. finally. slow going in spots with some sketchy ice. they loved it. can't wait for more.

12 PM

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

warm up

Strength/Core 50:00 [3]

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

squat
10 x #65
10 x #105
8 x #120
8 x #130
8 x #135
- 10 x ball to overhead between sets

deadlift
10 x #95
10 x #130
8 x #150
8 x #160
8 x #175
- 10 x windshiel wipers w/ ball between sets

3x
10 x hang squat clean #75
10 x kb SDHP #35
10 x kbs #35
10 x lateral box hop overs
10 x spiderman push ups
20 x reverse leg lift/back ext
1' active plank
20e x calf raises

Wednesday Dec 13, 2017 #

Note
slept:9.0

it feels like a huge victory every morning when the alarm goes off at 5 for maggie and i get to go back to sleep for an hour.

9 AM

Running 34:31 [3] 4.2 mi (8:13 / mi) +239ft 7:48 / mi
shoes: Nike Air Pegasus+ 34 - Navy

morning shakeout with the pups. feeling good.

1 PM

Cycling-Trainer 1:30:00 [3] 33.6 mi (22.4 mph) +1017ft
ahr:150 max:170

had to hit the trainer post lunch meeting.

5 x 10 @ AeT. Increasing wattage until starting to get over 165 bpm.

solid one.
1 - 235
2 - 240
3 - 245
4 - 245-235 (HR creeping)
5 - 230

ap: 192
np: 208
mp: 744
1037 kJ

Tuesday Dec 12, 2017 #

Note
slept:9.0

crazy how good i'm sleeping. i have been setting alarm for 6am... and if i turned it off i could for sure sleep another hour or so.

9 AM

Cycling-Trainer 1:30:06 [3] 29.7 mi (19.8 mph) +902ft
ahr:139 max:168

TRAINER SERIES v3: 4A

more ILT and high cadence work then 3 x 9' @ 235w
1 - seated
2 - standing
3 - alt standing/seated every min

ap: 184
np: 188
mp: 310
824 kJ

3 PM

Running 33:20 [3] 4.3 mi (7:45 / mi) +239ft 7:22 / mi
shoes: Nike Air Pegasus+ 34 - Navy

afternoon hood jog. out and back on the path. no dogs. they are super tired after being at work with maggie all morning.

Monday Dec 11, 2017 #

Note
slept:9.0 weight:148.5lbs

and other holiday get together last night. good times.

148.5 & 11.7% BF

10 AM

Running 1:00:00 [3] 7.7 mi (7:48 / mi) +309ft 7:30 / mi
shoes: Nike Air Pegasus+ 34 - Navy

monday morning shakeout with the pups. got a little later than i wanted due to some work first. warmed up quickly. feeling better by the week on the jogging front and so are the dogs.

12 PM

Strength/Core 50:00 [3]

starting to add more focused accessory work for squat and deadlift. plan on front squatting one day and doing some kind of cleans the other. Also some goblet squat and variation of kb deadlifts.

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

squat
10 x #65
10 x #105
8 x #110
6 x #120
6 x #130
6 x #135
- 20 x sit ups between sets

deadlift
10 x #95
10 x #130
8 x #140
6 x #150
6 x #160
6 x #175
- 10 x toes to post between sets

3x
10 x front squat #75
10e x kb single leg deadlift #35
10 x kbs #35
10 x box jump 24"
5 x scotty bob 320
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x facedown back ext
90" plank

C • Get your swole on! 2

2 PM

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

warm up

Sunday Dec 10, 2017 #

Note
slept:8.75

Fi was up before me.

10 AM

Cycling-Road 2:08:07 [3] 31.7 mi (14.8 mph) +1706ft
ahr:146 max:169

this 2 hour ride from home never gets old. 85% dirt. plenty of single track. waterton canyon and the CT. no cars. doesn't really get any better and always still can't believe this is my "standard" ride from my front door.

definitely a bit of tired legs from yesterday. so just cruised and never pushed. gnar headwind heading out waterton helped with out. just want to get home and EAT!!!

Saturday Dec 9, 2017 #

Note
slept:9.0

tons of family stuff going on this weekend. good times.

10 AM

Cycling-Road 3:52:03 [3] 66.0 mi (17.1 mph) +6330ft
ahr:158 max:195

lookout loop from home. killer weather and pretty good legs. only one really hard effort near the top of lookout.. some 20 year old kid tried to race me so i had to show him some old man strength and crush his dreams.

ap: 187
np: 222
mp: 751
2600 kJ

Friday Dec 8, 2017 #

Note
slept:9.25

crazy dreams.

7 AM

Running 38:55 [3] 4.7 mi (8:17 / mi) +307ft 7:48 / mi
shoes: Nike Air Pegasus+ 34 - Navy

super mellow jog to drop of the dogs. extra easy due to a dusting of snow on all the sidewalks. didn't want to bust my ass.

12 PM

Cycling-Road 1:37:39 [3] 29.1 mi (17.9 mph) +1867ft

lunch spin around deer creek, SV, and KC. power meter died. figures... good legs today.

Thursday Dec 7, 2017 #

Note
slept:9.0 weight:149lbs

10 degrees out this morning... winter is here.

149lbs/12% BF

8 AM

Running 1:06:00 [3] 8.0 mi (8:15 / mi) +962ft 7:24 / mi
shoes: Nike WH4 (Fluoro)

headed over to south valley after dropping Fi at school. been a while since i have run on the trails... that is going change as full on winter approached. fun and good one.

12 PM

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

strength warm up

Strength/Core 50:00 [3]

2 x mini leg blaster, 20 x step ups, 10 x 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 sit ups between sets

3x
3 x curtis p #65
10 x kbs #35
10 x kb sdhp 335
10 x box jumps 24"
10 x push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank
20e x calf raise

Wednesday Dec 6, 2017 #

Note
slept:9.0

standard. 9pm-6am. good routine.

highs in the 30s next couple of days. trainer time.

7 AM

Cycling-Trainer 1:30:18 [3] 33.4 mi (22.2 mph) +1017ft
ahr:149 max:171

built this workout in zwift. love how simple it is. 6x8' AeT (235w) with 4' recovery (130w). Did this as big gear intervals. love workouts like this.
1,3 - alt seated standing every 1'
1,5 - alt seated standing every 2'
3,6 - alt seated standing every 30"

ap: 187
np: 204
mp: 542
1011 kJ

12 PM

Running 34:21 [3] 4.25 mi (8:05 / mi) +237ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow dog jog. 4th day in a row for the pups. ruby is tired. day off for them tomorrow.

Tuesday Dec 5, 2017 #

Note
slept:9.25

lower back finally loosening up. more great sleep. i think i maybe be hitting lifetime best sleep phase. we maggie back to working out in the mornings and Fi's wake up time unpredictable we both workout at the same time early anymroe... or at least I don't want to start and have to stop... so i just sleep in. it's great!

9 AM

Running 38:49 [3] 4.8 mi (8:05 / mi) +248ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

hood lap with the pups. in the 20s at the start 30s by then end. blazing sun!

12 PM

Cycling-Road 1:34:39 [3] 24.4 mi (15.5 mph) +784ft
ahr:145 max:166

mellow spin on my new 90' gravel loop. just taking it easy. recovery week and keeping everything mellow. just stoked to get outside.

Monday Dec 4, 2017 #

8 AM

StairMaster 10:00 [3] 0.25 mi (40:02 / mi) +530ft 13:18 / mi

strength warm uo

Strength/Core 50:00 [3]

recovery/deload week. went to the gym to mix it up.

2 x barbell complex, 10 x push ups, 5 x dead hang pull ups

squat
10 x #65
10 x #85
10 x #95
10 x #105
- 10 x hanging knee raised between sets

deadlift
10 x #95
10 x #110
10 x #120
10 x #130
- 10 x legs raises/toes to sky between sets

3x
5e x goblet squat to one leg hold #35
5e x single kb deadlift #35
10 x kbs #35
20 x step ups 20"
20 x sit ups

3x
10 x TRX row
10 x bosu walk over push up
10 x bosu sit ups
10 x ab roll out
10 x back ext

12 PM

Running 34:05 [3] 4.3 mi (7:56 / mi) +239ft 7:32 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups at lunch. temp dropped a bit. cold by the time i got home.

Sunday Dec 3, 2017 #

Note
slept:9.5

fun night out with with maggie.

7 AM

Running 33:22 [3] 4.0 mi (8:21 / mi) +224ft 7:55 / mi

easy jog with the pups. lower back kind of tight. Fiona free morning so heading to breakfast and some shopping with maggie.

12 PM

Cycling-Road 1:56:50 [3] 33.9 mi (17.4 mph) +2448ft
ahr:149 max:172

midday sunday spin. warm & windy. enjoying the last bit of warm weather for a bit. better legs today. didn't push. cruise mode.

ap: 179
np: 212
mp: 517
1225 kJ

Saturday Dec 2, 2017 #

Note
slept:9.0

could have kept sleeping but headed for the gym and wanted to get up before Fi.

12 PM

Cycling-Road 3:12:12 [3] 48.2 mi (15.0 mph) +2405ft
ahr:152 max:177

kind of a grind today. chatfield-waterton/CT-high line- roxborough. just kind of had bad legs and lacking motivation after a fun morning with the girls and a big breakfast. got in the time but nothing spectacular.

Friday Dec 1, 2017 #

Note
slept:9.0 weight:149lbs

more working late... but stoked it's friday. ready for the weekend.

new scale. good reviews and say the BF% is as close to dexa as a scale can get. 149. 12%. probably about right.

C • Body fat scale 2

7 AM

Running 54:00 [3] 6.8 mi (7:56 / mi) +389ft 7:32 / mi

drop off the pups and then took a longer way home. solid loop. another beautiful morning.

11 AM

Cycling-Road 1:44:47 [3] 31.9 mi (18.3 mph) +2423ft
ahr:149 max:169

too nice to be on the trainer.... 3x10 AeT up deer creek. felt good.

1 - 252 watts @ 163
2 - 240 watts @ 163
3 - 252 watts @ 163

making some solid progress... already.

ap: 187
np: 218
mp: 780
1178 kJ

« Earlier | Later »