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Training Log Archive: Grandpa Jameson

In the 7 days ending Sep 10, 2017:

activity # timemileskm+ft
  Cycling-MTB4 8:51:09 111.4(12.6/h) 179.28(20.3/h) 11361
  Cycling-CX2 3:23:25 52.9(15.6/h) 85.13(25.1/h) 2898
  Running3 2:16:00 16.7(8:09) 26.88(5:04) 1534
  Cycling-Road1 1:35:34 29.1(18.3/h) 46.83(29.4/h) 1994
  Strength/Core2 1:20:00
  Hike2 20:00 1.0(20:00) 1.61(12:25) 540
  Total12 17:46:08 211.1 339.73 18327
averages - sleep:8.2

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Sunday Sep 10, 2017 #

Note
slept:8.0

good sleep after a disappointing ND game... about as hard to watch as the bolts.
11 AM

Cycling-CX 1:43:25 [3] 24.0 mi (13.9 mph) +1889ft

just having fun the cx bike on the local trails. legs for sure still feeing the race.

Saturday Sep 9, 2017 #

Event: Fall Classic
 

Note
slept:8.5

great sleep. off to breck for the day.
9 AM

Cycling-MTB 40:00 [3] 9.0 mi (13.5 mph) +719ft

nice long, easy warm up.
10 AM

Cycling-MTB (RACE!) 2:40:00 [3] 29.7 mi (11.1 mph) +4103ft
ahr:170 max:190

super fun race up in breck. the race went out ballistic up the first time and I tried to hand, big mistake, for the first half and kind of cracked. took a bit to recover a handful of dudes passed me. then i just started riding steady/hard. reeled in guys for the majority of the first half of the race then pretty much rode solo until the final miles.

i was caught by two dudes and were hammering together. with a few miles to go it started pouring and I took a digger in a rock garden and they got a way.. there went the podium... but no worries. 5th in 19-39. love the trails up there.

Friday Sep 8, 2017 #

Note
slept:8.25

zombie sleep. up early to jog the dogs to school and get the work day going. stoked to race tomorrow in breck... and with no expectations. just hammer and have fun.
7 AM

Running 36:30 [3] 4.7 mi (7:46 / mi) +338ft 7:16 / mi
shoes: Hoka Clayton (Red)

easy morning jog to drop the dogs off. still feeling good jogging and really enjoying it right now.
12 PM

Cycling-CX 1:40:00 [3] 28.9 mi (17.3 mph) +1009ft

gravel spinner. out through chatfield and then out and back in waterton canyon. pretty good legs. we'll see what they have in them tomorrow.

Thursday Sep 7, 2017 #

Note
slept:8.25

good sleep. the week is flying by.
6 AM

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

warm up

Strength/Core 40:00 [3]

2 x mini leg blaster + 10 x t-push up +20 x step ups

front squat warm up: 5 x #45, 5 x #65, 5 x #85

3x
5 x front squat #100
20 x step ups
10 x kbs #35
20 x sit ups
20 x reverse leg curl

power clean warm up: 5 x #65, 5 x #85

3x
5 x power clean #90
10 x box jump 24"
10 x weighted sit up #25
10 x toes to post
1' plank
12 PM

Cycling-MTB 1:56:46 [3] 28.1 mi (14.4 mph) +2351ft
ahr:153 max:179 shoes: Ardent 2.3/Ikon 2.0 - 1

standard lunch mtb loop and fastest I've done it. stoked on the new tires. gonna start tracking tires as shoes to actually see how many miles i am getting out of them.

Wednesday Sep 6, 2017 #

Note
slept:8.0

good sleep. loving the cooler temps... too bad they'er not here to stay.
6 AM

Running 34:00 [3] 4.0 mi (8:30 / mi) +231ft 8:04 / mi
shoes: Nike Air Pegasus+ 30 - Cali

hood lap with both pups. sienna is getting so much better running and it helps to have ruby leading the way. going to get these dogs into super shape over the fall/winter.
12 PM

Cycling-Road 1:35:34 [3] 29.1 mi (18.3 mph) +1994ft

mellow lunch. legs and body are feeling good and fresh.

ap: 184
np: 223
mp: 565
1053 kJ

Tuesday Sep 5, 2017 #

Note
slept:8.0

on it early. jam packed day.

adding some fun fall races to the calendar. no goals or anything other than to just have fun gutting myself.
6 AM

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

warm up

Strength/Core 40:00 [3]

2 x barbell complex + 10 x push ups + sumo walk

squat warm up: 5 x #65, 5 x #95, 5 x #115

3x
5 x squat #135 (+5)
5 x box jumps
3 x scotty bob #20
10 x weighted sit ups #25

DL warm up: 5 x #95, 5 x #135, 5 x #155

3x
5 x DL #175 (+10)
5 x kbs #35
10e x kneeling slasher to halo #26
10 x face down back ext
11 AM

Running 1:05:30 [3] 8.0 mi (8:11 / mi) +965ft 7:21 / mi
shoes: Nike WH4 (Fluoro)

south valley lunch run. best i've felt out there in a long time.

Monday Sep 4, 2017 #

Note
slept:8.5

stoked for another day of trails and beers.
6 AM

Cycling-MTB 3:34:23 [3] 44.6 mi (12.5 mph) +4188ft
ahr:144 max:175

fun ride with the boys. waterton, indian creek, roxborough. first time descending ringtail... so fun. one minor digger.
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