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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 16, 2017:

	activity	#	time	miles		km		+ft
	Cycling-Road	5	7:35:26	139.3	(18.4/h)	224.18	(29.5/h)	6531
	Cycling-MTB	3	5:50:17	74.9	(12.8/h)	120.54	(20.6/h)	7358
	Running	4	3:22:23	24.1	(8:24)	38.78	(5:13)	2428
	Total	12	16:48:06	238.3	(4:14)	383.51	(2:38)	16317
averages - sleep:8.3

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Sunday Jul 16, 2017 #

Event: Ridgeline Rampage

7 AM

Cycling-MTB 20:55 [3] 3.7 mi (10.6 mph) +361ft

quick warm up on the first loop of the course.

8 AM

Cycling-MTB 3:49:00 [3] 46.9 mi (12.3 mph) +5177ft
ahr:173 max:196

Went out hard, probably too hard. caught the waves ahead of us rather quickly. I was on jason's wheel but decided to got to the front and hammer because i knew it would be easier to navigate through the traffic solo. got away and kept the hammer down. I had a good gap by the end of lap 1. Second lap was solid. Still had a big gap so rode steady the 3rd lap but blew up pretty bad the last half of lap 3. Got it done though.

only had probably 2.5 bottles of skratch to drink the entire race so pretty dehydrated. the tight, twisty course didn't allow much time to drink. need to be better though.

Saturday Jul 15, 2017 #

Note
slept:10.0

huge sleep... needed it after all the early wake ups this week. easy pre-race ride today.

C • TEN HOURS OF SLEEP 3

10 AM

Cycling-Road 1:17:52 [3] 25.4 mi (19.6 mph) +904ft
ahr:141 max:181

late start. pre-race ride. 2 rounds of 3',2','1,30" with equal recovery and 3' between rounds. as the interval got shorter intensity go higher.

round 1:
3' - 298
2' - 325
1' - 367
30" - 455

round 1:
3' - 312
2' - 338
1' - 382
30" - 519

kinda flat on the first round and better on the second. looking forward to racing on my bike tomorrow.

ap: 190
np: 242
mp: 681
886 kJ

Friday Jul 14, 2017 #

Note
slept:7.5

Fi did not want to go to sleep last night. a couple of mellow days on tap to freshen up for sunday. not a goal race but I'd still like to race hard.

6 AM

Cycling-Road 1:32:14 [3] 28.3 mi (18.4 mph) +937ft
ahr:132 max:156

mellow morning spin through chatfield and back. decent legs, no hard efforts... a bit sleepy from early wake ups all week. doing what i can now. big schedule changes on the horizon.

ap: 160
np: 182
mp: 396
883 kJ

Thursday Jul 13, 2017 #

Note
slept:8.0

did not want to get out of bed this morning but made plans to run with james.

6 AM

Running 1:07:00 [3] 7.6 mi (8:49 / mi) +1171ft 7:42 / mi

green mtn jog with james. he's visiting from socal. good catching up. tired.

1 PM

Cycling-MTB 1:40:22 [3] 24.3 mi (14.5 mph) +1820ft
ahr:144 max:173

finally got my mountain bike back. fun rip on the local trails. I was riding well and having fun.

Wednesday Jul 12, 2017 #

Note
slept:8.0

more good sleep. minor cold i was battling is just about gone.

parents got here yesterday for 2 weeks. Fi is so stoked!

bike is finally ready to pick up. racing sunday is a go!

6 AM

Cycling-Road 1:49:30 [3] 31.7 mi (17.4 mph) +2207ft
ahr:134 max:160

mellow morning miles... just getting volume and taking easy. warm and humid. legs were good coming off yesterday.

ap: 172
np: 208
mp: 481
1128 kJ

4 PM

Running 32:56 [3] 4.2 mi (7:50 / mi) +47ft 7:46 / mi
shoes: Hoka Clayton (Red)

easy jog on the river path with maggie. calves super tight.

Tuesday Jul 11, 2017 #

Note
slept:7.75

up early to run. parents get into town today.

6 AM

Running 1:08:00 [3] 8.0 mi (8:30 / mi) +969ft 7:38 / mi
ahr:138 shoes: Hoka Speed Instinct (Blu)

mellow morning miles at south valley. still feeling the descents in the quads and calves climbing. c'mon legs!

12 PM

Cycling-Road 1:28:59 [3] 27.8 mi (18.7 mph) +1669ft
ahr:144 max:181

starting my "short power build" plan to get ready for CX. I figure mixing this with long rides will have me ready for LT100 and CX in September. I'm more stoked about CX than Leadville.

solid warm up then 10x1' hard, slightly uphill. recovery spin back to start.
avg watts per interval:
355,362,359,374,370,415,425,428,439,445

ap: 182
np: 239
mp: 685
971 kJ

Monday Jul 10, 2017 #

Note
slept:8.75

zombie sleep.. and didn't set the alarm correctly. oh well.

6 AM

Cycling-Road 1:26:51 [3] 26.1 mi (18.0 mph) +814ft
ahr:130 max:149

mellow monday morning spinner. nice and cool. low 60s. seem to be battling the start of a cold. not full on but a bit off.

ap: 155
np:178
mp: 369
810 kJ

1 PM

Running 34:27 [3] 4.3 mi (8:01 / mi) +241ft 7:36 / mi
ahr:137 max:155 shoes: Hoka Clayton (Red)

mellow lunch run from in the middle of a busy work day. wanted to squeeze in some strength work because I've been slacking on that but didn't have time.

starting to feel ok running again... gonna give manor house another go in the morning.

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