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Training Log Archive: Grandpa Jameson

In the 7 days ending Sep 16, 2018:

activity # timemileskm+ft
  Cycling-Road2 6:06:56 112.87(18.5/h) 181.65(29.7/h) 4452
  Running5 4:33:29 32.22(8:29) 51.85(5:16) 3152
  Cycling-Mixed Terrain2 4:27:44 72.3(16.2/h) 116.36(26.1/h) 2845
  Strength/Core3 1:30:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total12 16:48:09 217.89 350.66 10719
averages - sleep:8.6 weight:148.6lbs

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Sunday Sep 16, 2018 #

Note
slept:8.0

up late but slept in. early bolts game today.

Running 1:06:21 [3] 8.01 mi (8:17 / mi) +924ft 7:28 / mi
shoes: Hoka Speed Instinct (Blu)

south valley trail jog. warm. legs took a bit to warm up but then rolled a bit. home in time for bolts kickoff.

Saturday Sep 15, 2018 #

Note
slept:8.5

up early. so dark.
12 PM

Cycling-Mixed Terrain 3:00:42 [3] 47.05 mi (15.6 mph) +2192ft

headed out around a little afternoon after a successful beer run. out through highlands ranch to daniels park and back... then home via the high line canal. just have fun on the dirt.

Friday Sep 14, 2018 #

Note
slept:8.75 weight:148.2lbs

mega sleep. riding in the heat smashed me.
8 AM

Running 1:18:32 [3] 8.02 mi (9:48 / mi) +1296ft 8:30 / mi
shoes: Nike WH4 (Fluoro)

morning run at hildebrand and back up the new black bear trail. quads held up this time. a couple of twinges but progress for sure.... warmed up quickly. another hot one on tap.
1 PM

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

warm up

Strength/Core 30:00 [3]

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

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

3x
5 x front squat #105
10 x balance board push ups
10e x kneeling plate half moon #25

OH press warm up" 5 x #45, 5 x #65

3x
5 x OH Press #75
10 x kbs #35
10e x plank with kb passthrough #26

Thursday Sep 13, 2018 #

Note
slept:9.0

big sleep. off work today to knock out maggie's last long ride with her. going to be a sufferfest... high of 94 today.
9 AM

Cycling-Road 4:36:45 [3] 86.94 mi (18.8 mph) +3596ft

most of maggie's long ride... she did 26 before and rode 112. she was flying in the scorching heat and wind. she's gonna rip! I basically just sat on...

Wednesday Sep 12, 2018 #

Note
slept:8.75

good sleep. many meetings today.
7 AM

Running 32:48 [3] 4.14 mi (7:55 / mi) +236ft 7:31 / mi

dog jog & strength warm up. feeling better running/jogging every day.
8 AM

Strength/Core 30:00 [3]

2 x myrtl - barebell complex - 20 x sit ups - sumo walk

deadlift warm up: 5 x #135, 5 x #155, 5 x #185

5x
5 x deadlift #205
10 x push ups
10 x toes to post
10 x face down back ext

3x
10 x deadlift #135
20 x sit ups
1 PM

Cycling-Mixed Terrain 1:27:02 [3] 25.25 mi (17.4 mph) +653ft

recovery spinner on the highline canal. legs kinda worked from deadlifts.

Tuesday Sep 11, 2018 #

Note
slept:8.5 weight:149lbs

up early (5) to get my ISE on. hard to get up. so dark,

149 and 12% BF on scale. looks about right.
9 AM

Running 1:03:12 [3] 8.04 mi (7:52 / mi) +475ft 7:27 / mi
shoes: Hoka Clifton v4 (BLK)

hood laps. 4 with the pups, 4 solo. warm one.

Monday Sep 10, 2018 #

Note
slept:9.0

fun weekend. back to the grind.

bolts lost in typical fashion yesterday.
7 AM

Running 32:36 [3] 4.01 mi (8:08 / mi) +221ft 7:44 / mi
shoes: Hoka Bondi 4 - Slater

dog jog - strength warm up
8 AM

Strength/Core 30:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #65, 5 x #95, 5 x #125

5x
5 x #145
10 x kbs #35
10 x weighted sit ups #25

3x
10 x squat #95
10 x balance board push ups
12 PM

Cycling-Road 1:30:11 [3] 25.93 mi (17.3 mph) +856ft

mellow lunch spinner with maggie. windy on the way back.

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