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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 8, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	9:43:42	163.54	(16.8/h)	263.19	(27.1/h)	11045
	Cycling-Mixed Terrain	2	9:05:04	138.26	(15.2/h)	222.51	(24.5/h)	11515
	Running	4	2:30:25	17.92	(8:24)	28.84	(5:13)	1077
	Strength/Core	2	1:35:00
	Cycling-Trainer	1	1:20:00	28.9	(21.7/h)	46.51	(34.9/h)	374
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	13	24:24:11	349.12		561.85		24281
averages - sleep:8.7

7:07

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Sunday Apr 8, 2018 #

Note
slept:8.25

zombie sleep.

7 AM

Running 35:56 [3] 4.25 mi (8:27 / mi) +238ft 8:02 / mi
shoes: Hoka Speed Instinct (Blu)

mellow jog with the the pups. last run before BWR.

1 PM

Cycling-Mixed Terrain 1:57:14 [3] 31.9 mi (16.3 mph) +787ft
ahr:131 max:152

mellow spinner on the platte river path, lee gulch trail, and highline canal. hiding form the wind and it worked pretty well. super easy, no hard efforts. recovery mode.

ap: 167
np: 181
mp: 457
1145 kJ

Saturday Apr 7, 2018 #

Note
slept:9.5

more mega sleep. looking at another house this morning and then riding with maggie.....

11 AM

Cycling-Road 4:35:00 [3] 75.27 mi (16.4 mph) +6075ft
ahr:145 max:180

another solid ride with maggie. pretty much the same loop as last week... just faster. it's rad to see how fit maggie is getting. pushing me a bit on the climb up lookout!!

ap: 185
np: 221
mp: 597
3049 kJ

Friday Apr 6, 2018 #

Note
slept:8.0

good sleep. up early to work and get the day going.

7 AM

Running 38:31 [3] 4.7 mi (8:12 / mi) +312ft 7:43 / mi

mellow jog to drop off the dogs.

12 PM

Cycling-Trainer 1:20:00 [3] 28.9 mi (21.7 mph) +374ft

knocked out the sprint workout on the trainer. wasn't too stoked to be on the trainer. just got it done.

Thursday Apr 5, 2018 #

Note
slept:9.25

epic sleep. feeling pretty good this morning.

10 AM

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

warm up

Strength/Core 50:00 [3]

rallied to get this done. waited to wake up a bit, fuel up, and get some work done.
2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

3x
10 x squat jumps
20 x lunge jumps
20 x sit ups

deadlift
5 x #135
5 x #155
5 x #185
6 x #205
4 x #235
3 x #250
- 20 x sit ups between sets

2x
10e x walking lunge with kb overhead #26
10 x renegade rows #20
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Road 1:36:09 [3] 27.3 mi (17.0 mph) +1617ft

mellow spin with maggie. legs tired for sure. finally fixed my front hub... what a difference it made... i've putting out an extra 20 watts because of the drag.

Wednesday Apr 4, 2018 #

Note
slept:8.5

no work today. big ride.

Cycling-Mixed Terrain 7:07:50 [3] 106.36 mi (14.9 mph) +10728ft

last mega ride before BWR and it was hard one. rode with cody and wil. got started early and rode to cody's and then out the 40 to evergreen and the winds started howling. hands down the gnarliest winds I've ever experienced. gusts easily over 60mph. luckily we were on frontage roads with no traffic.

once we headed north out of Idaho springs things got better and we started climbing on the dirt. from there out it was just hard climbing and a lot of dirt. it was awesome. super solid day on the bike.

ap: 190
np: 226
mp: 705
4870 kJ

Tuesday Apr 3, 2018 #

Note
slept:8.5

deep sleep. having a hard time getting up these days.

9 AM

Running 39:45 [3] 4.71 mi (8:26 / mi) +287ft 7:59 / mi

easy dog jog and swung by a house we are looking at later today.

12 PM

Cycling-Road 2:00:47 [3] 34.31 mi (17.0 mph) +2802ft
ahr:153 max:184

sunny, cold, and windy. 30 degrees colder than yesterday at same time. starting block 6 and peak power intervals/sprints. my weakness for sure. technique and just recruiting that much power. looking forward to some gains this block.

15' big gear interval wth 15" surges last 5': 303
2 x 6 x 10" max effort sprints: only hitting high 800s today.

ap: 211
np: 252
mp 892
1503 kJ

C • JUST SPIN 1

Monday Apr 2, 2018 #

Note
slept:9.0

really wanted to keep sleep. back normal life and fi back to school today!!

7 AM

Running 36:13 [3] 4.26 mi (8:30 / mi) +240ft 8:04 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with pups. strength warm up.

8 AM

Strength/Core 45:00 [3]

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

2 x 4' box jump tabata

squat
5 x #95
5 x #115
5 x #135
6 x #150
4 x #170
3 x #180
- 20 x sit ups between sets

3x
8e x split stance good morning #65
10 x kbs #35
10 x weight steps up holding two x #40 kbs
10 x push ups
10e x kneeling slasher to halo 326
10 x rusian twist #26
20 x plank kb passthrough #26

12 PM

Cycling-Road 1:31:46 [3] 26.66 mi (17.4 mph) +551ft

lunch spinner with maggie. out and back on the bike path to avoid the winds. 75 degrees and awesome!

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