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Training Log Archive: Grandpa Jameson

In the 31 days ending Jul 31, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	17	46:06:23	842.01	(18.3/h)	1355.08	(29.4/h)	65623
	Cycling-Mixed Terrain	5	11:35:06	200.47	(17.3/h)	322.63	(27.8/h)	9672
	Running	16	9:28:54	71.35	(7:58)	114.83	(4:57)	3592
	Cycling-MTB	1	2:13:54	28.62	(12.8/h)	46.06	(20.6/h)	2398
	Strength/Core	2	1:10:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	41	70:54:17	1143.45		1840.21		81825
averages - sleep:8.1

6:18

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Wednesday Jul 24, 2019 #

Note
slept:8.0

more good sleep. another mellowish day on tap. then back to work tomorrow for final hard block before SBTGRVL.

Note

Bailing on AP. Just too much with Strava and TP logs.... and nobody really uses it any more. it's been a fun 10+ years!!

Tuesday Jul 23, 2019 #

Note
slept:8.0

more good sleep and feeling good. another mellow day and if feeling good back some intervals tomorrow. taking it day by day.

7 AM

Cycling-Road 1:58:50 [3] 36.15 mi (18.3 mph) +2283ft

morning cruise. not pushing the pace and just keeping kinda mellow. ok legs. definitely not going to do intervals tomorrow.

ap: 195
np: 220
mp: 426
1361 kJ

12 PM

Running 34:38 [3] 4.3 mi (8:03 / mi) +215ft 7:41 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch hood lap. no nearly as hot as last week... kind of disappointing.

Monday Jul 22, 2019 #

Note
slept:8.5

more really good sleep... at home. surprisingly not too smashed. a few easier days on tap.

7 AM

Cycling-Mixed Terrain 1:27:58 [3] 25.21 mi (17.2 mph) +722ft

HLC. mega mellow but feeling good. figured i'd be smashed from last week/weekend but not the case.

ap: 170
np: 180
mp: 395
867 kJ

2 PM

Running 34:24 [3] 4.3 mi (8:00 / mi) +214ft 7:38 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

late lunch jog. good energy.

Sunday Jul 21, 2019 #

Note
slept:8.5

great sleep/passed out... and up at 5 for SBTGRVL recon. solid loop planned before hitting the road for home.

6 AM

Cycling-Mixed Terrain 4:22:07 [3] 76.14 mi (17.4 mph) +5653ft

SBTGRVL course recon... about the 60 miles of the course... so awesome and hard. super solid climbing that is going to make for some really good racing and suits me really well. the course is absolutely beautiful. top 5 all time rides for sure! so stoked.

pretty good legs too coming off yesterday.

ap: 197
np: 221
mp: 488
3038 kJ

Saturday Jul 20, 2019 #

7 AM

Cycling-Road 6:18:30 [3] 124.33 mi (19.7 mph) +7907ft

tour de steamboat with maggie + riding to and from. super rad day. just rode steady the whole time with maggie on my wheels. dudes full on try to race us and couldn't handle maggie dropping them. hilarious. super stoked on how i felt all day. some dumping rain and win on gore pass and the following hour or so. but we rallied finished strong. we crossed the finish line at 120 miles and averaging 20 mph on the dot.... then cruised home.

ap: 207
np: 227
mp: 465
4642 kJ

Friday Jul 19, 2019 #

Note
slept:8.0

good sleep. hard getting up. early ride with maggie, some work, then heading to steamboat.

6 AM

Cycling-Road 2:18:22 [3] 40.33 mi (17.5 mph) +2838ft

morning miles with maggie. DC-TC-285 and back. kept pretty mellow. ready for some big miles over the weekend in steamboat!

ap: 188
np: 218
mp: 403
1536 kJ

4 PM

Running 31:50 [3] 4.0 mi (7:58 / mi) +255ft 7:30 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

steamboat shakeout with maggie.

Thursday Jul 18, 2019 #

Note
slept:8.0

ok sleep. never sleep great when it's this hot/warm.

8 AM

Cycling-Road 2:00:52 [3] 39.05 mi (19.4 mph) +3146ft

later start after taking Fi to school.

I wasn't sure how this would go. hot and windy and my interval session on tuesday was tough for sure.

2x20' climbs around threshold. I was shooting for 320+ and ended up nailing them. another good one in the bag.

328,327

ap: 231
np: 271
mp: 518
1639 kJ

3 PM

Running 31:38 [3] 4.13 mi (7:40 / mi) +216ft 7:18 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

hot hood lap with maggie / heat shock proteins

Wednesday Jul 17, 2019 #

Note
slept:8.0

good sleep. passed out. heatwave in full effect. 80 degrees at 5am.

7 AM

Cycling-Road 2:01:18 [3] 36.26 mi (17.9 mph) +2963ft

just some more tempo climbing. deer creek to turkey creek. warm and windy.

ap: 212
np: 239
mp: 752
1517 kJ

12 PM

Running 34:17 [3] 4.28 mi (8:01 / mi) +212ft 7:39 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

after lifting for 4 weeks I'm not going to replace strength with another easy lunch jog.... in the HEAT!!

Tuesday Jul 16, 2019 #

Note
slept:8.0

ok sleep. just tossing and turning a bit.

7 AM

Cycling-Road 1:58:03 [3] 38.43 mi (19.5 mph) +2812ft

second, and last VO2 workout of this block... so stoked that's over. I was shooting for 400 & 360ish for intervals. definitely worked for this one but nailed the intervals.

4 x 2': 405,403,404,405
4 x 4': 363,368,371,371

ap: 224
np: 278
mp: 787
1566 kJ

12 PM

Running 34:05 [3] 4.29 mi (7:57 / mi) +215ft 7:35 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

another hot lunch lap.

Monday Jul 15, 2019 #

Note
slept:8.5

properly tired but not smashed. ready of one more week of going for it before a bit of rest.

7 AM

Cycling-Road 1:26:52 [3] 26.5 mi (18.3 mph) +1391ft

properly tired. had thoughts of riding longer but bagged that idea. just spinning out the legs and getting ready for 6 days of riding myself into the ground!

ap: 185
np: 211
mp: 385
939 kJ

12 PM

Running 34:27 [3] 4.28 mi (8:03 / mi) +211ft 7:41 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch lap. hot. stoked on the heat.

Sunday Jul 14, 2019 #

Note
slept:8.0

good sleep but up early... for not reason. another hot one on tap and ready to close out a super solid week.

Running 34:50 [3] 4.3 mi (8:06 / mi) +214ft 7:44 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

sunday morning shakeout.

11 AM

Cycling-Road 2:33:42 [3] 46.42 mi (18.1 mph) +4094ft

another dose of climbing. DC-HG-CV-TC-DC. The loop. pretty good legs. never pushing.

ap: 210
np: 242
mp: 709
1909 kJ

Saturday Jul 13, 2019 #

10 AM

Cycling-Road 3:55:23 [3] 70.89 mi (18.1 mph) +6237ft

DC-HG-CV-TC to 285 and back... again. hot one. mid to upper 90s the whole time... and hot wind at the end. roasting. climbing really well and just at a steady pace.

ap: 209
np: 236
mp: 608
2907 kJ

Friday Jul 12, 2019 #

Note
slept:8.5

great sleep. needed. hard getting up. no alarm. squeezing in 4 hour ride today with Maggie.

7 AM

Running 34:52 [3] 4.25 mi (8:12 / mi) +270ft 7:44 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

dog drop off. already hot. today is going to be a scorcher.

10 AM

Cycling-Road 3:02:48 [3] 53.39 mi (17.5 mph) +4590ft

HG/CV loop + hood loop with maggie plus. kept the climbing mellow but surprised how good my legs felt. Pr'd the deer creek descent too! 4 solid days in a row and keeping it rolling.

ap: 194
np: 225
mp: 800
2078 kJ

Thursday Jul 11, 2019 #

Note
slept:6.0

up until 11 working. sleep 1130-530... today could be a bit rough for me.

7 AM

Cycling-Road 2:04:14 [3] 37.63 mi (18.2 mph) +3383ft

rallied for this one.... i told maggie when she got home from swimming that . I was tired and was thinking about bagging workout or dialing back... she told me it sounded like I was just making excuses... damn.

3 x 15' climbs up deer creek/HG at threshold
318,317,318.

I wanted to hit somewhere between 310-320. mission accomplished. stoked to not have bailed on it.

ap: 225
np: 264
mp: 479
1636 kJ

4 PM

Running 31:24 [3] 4.04 mi (7:46 / mi) +69ft 7:39 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

jogging with maggie.

Wednesday Jul 10, 2019 #

Note
slept:8.5

tried to sleep in... late night of work on tap.

7 AM

Cycling-Road 2:02:26 [3] 34.27 mi (16.8 mph) +3340ft

loving riding in the mornings and just knocking it out for the day. decent legs this morning coming off yesterday's workout. some solid climbing but nothing hard. tempo effort.

ap: 202
np: 233
mp: 482
1465 kJ

12 PM

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

treadmill warm up

Strength/Core 35:00 [3]

warm up:
2 x myrtl - leg blaster - 10 x t-push ups - sumo walk

3x
10 x goblet squat to 1 leg #35
10 x kbs #35
10e x single leg kb deadlift #35
10 x kb SDHP #35
10 x spider man push ups
10 x box jumps
10 x weighted sit ups #25
10 x toes to post
10 x facedown back ext
10e x kneeling slasher to halo #26
10 x russain twist #26
10e x plank with kb passthrough

Tuesday Jul 9, 2019 #

Note
slept:8.5

great sleep. VO2 block starts today.

7 AM

Cycling-Road 2:05:22 [3] 40.05 mi (19.2 mph) +2913ft

first two VO2 workouts planned for this block... and knocked it out of the park. lifetime best VO2 workout for sure. kinda shocked my self. stoked.

4 x 2': 406,406,409,414
4 x 4': 373,377,380,382

ap: 224
np: 280
mp: 592
1641 kJ

C • strong! 1

1 PM

Running 46:16 [3] 6.0 mi (7:43 / mi) +296ft 7:22 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

run in the heat of the day. on purpose. love it.

Monday Jul 8, 2019 #

Note
slept:8.5

great sleep. mellow day on tap before a hard 5 day block.

7 AM

Running 36:36 [3] 4.3 mi (8:31 / mi) +213ft 8:08 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

dog jog. borderline too warm for them... even early.

12 PM

Cycling-Road 1:29:37 [3] 26.83 mi (18.0 mph) +1673ft

lunch hood spinner. mellow.

Sunday Jul 7, 2019 #

Note
slept:8.5

great sleep. solid ride and more yard yesterday and more on tap for today.

8 AM

Running 35:20 [3] 4.3 mi (8:13 / mi) +214ft 7:51 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

sunday shakeout

11 AM

Cycling-Mixed Terrain 2:04:05 [3] 37.35 mi (18.1 mph) +1499ft

waterton canyon cruise. keeping it mellow.

Saturday Jul 6, 2019 #

Note
slept:8.0

great sleep. pretty sore and tired... spent yesterday afternoon ripping out half of our backyard fence... solo. had to move all the ripped down fence from one side of yard to the other. good workout. we'll see how i feel on the bike today!

9 AM

Cycling-Road 3:58:16 [3] 69.04 mi (17.4 mph) +6289ft

DC-HG-CV-TC to 285 and back. most bang for the buck from home. used to hate climbing city view... so steep and gnarly... but was into it today. going to keep this ride in the mix from now on.

ap: 209
np: 235
mp: 621
2928 kJ

Friday Jul 5, 2019 #

Note
slept:8.0

off work today. good sleep. having trouble sleeping past 545.

7 AM

Running 34:10 [3] 4.26 mi (8:01 / mi) +269ft 7:34 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

dog drop off with maggie.

8 AM

Cycling-Mixed Terrain 2:08:28 [3] 35.91 mi (16.8 mph) +1079ft

mellow spin on HLC and chatfield. tired from yesterday.

Thursday Jul 4, 2019 #

Note
slept:8.0

ok sleep. tossing and turning... and woke up with stiff neck.

8 AM

Cycling-Road 4:50:30 [3] 86.0 mi (17.8 mph) +6516ft

solid long ride with maggie. stayed on the gas all day... her choice. last year a ride like this would have smashed but day she was ripping all day. impressive for sure. solid effort up lookout without going all in for me (22:06 PR is 21:!5). soon I'll go for a PR. solid deposit.

ap: 202
np: 234
mp: 524
3448 kJ

Wednesday Jul 3, 2019 #

Note
slept:8.0

great sleep. tough getting up.

7 AM

Cycling-MTB 2:13:54 [3] 28.62 mi (12.8 mph) +2398ft

mtb miles at hildebrand and south valley. tired and hungry today.

12 PM

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

warm up

Strength/Core 35:00 [3]

warm up:
2 x myrtl - leg blaster - 10 x t-push ups - sumo walk - 60 x sit ups

3x
10 x goblet squat to 1 leg #35
10 x kbs #35
10e x single leg kb deadlift #35
10 x kb SDHP #35
10 x spider man push ups
10 x box jumps
10 x weighted sit ups #25
10 x toes to post
10 x facedown back ext
10e x kneeling slasher to halo #26
10 x russain twist #26
10e x plank with kb passthrough

Tuesday Jul 2, 2019 #

Note
slept:8.5

deep sleep and gnar dreams. surfing... getting hunted down by tupac and rick ross. standard stuff.

7 AM

Cycling-Road 2:01:18 [3] 36.44 mi (18.0 mph) +3248ft

4 x 10' Uphill Criss Cross Intervals as 2 x 4' @ threshold, 1' @ HARD/VO2
2' easy uphill between 1&2 and 3&4. Easy 5' downhill between 2&3.

another great workout. goal was around 300 watts for threshold and 385+ for hard 1' parts. last one was tough!!

1: 305,385,305,404
2: 307,398,306,402
3: 308,391,306,401
4: 306,394,302,394

ap: 220
np: 266
mp: 476
1583 kJ

1 PM

Running 45:58 [3] 6.02 mi (7:38 / mi) +296ft 7:18 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch jog. felt really good. love running in the heat.

Monday Jul 1, 2019 #

Note
slept:8.5

asleep early. passed out watching the food network with Fi.

11 AM

Running 34:09 [3] 4.3 mi (7:57 / mi) +214ft 7:35 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch jog. feeling good.

2 PM

Cycling-Mixed Terrain 1:32:28 [3] 25.86 mi (16.8 mph) +719ft

afternoon spin on the HLC. keeping it super mellow.

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