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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 3, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	9:25:13	163.08	(17.3/h)	262.45	(27.9/h)	11156
	Cycling-Trainer	4	7:00:00	156.53	(22.4/h)	251.91	(36.0/h)	6470
	Running	4	2:54:55	20.22	(8:39)	32.54	(5:23)	1079
	Strength/Core	2	1:40:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	13	21:20:08	340.83		548.51		19245
averages - sleep:8.9

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Sunday Feb 3, 2019 #

Note
slept:9.0

good sleep after a fun night with the fam.

10 AM

Cycling-Road 4:09:51 [3] 70.77 mi (17.0 mph) +5135ft

sunny and warm... but damn windy. battled wind the entire time but didn't let it phase. solid long ride and felt good beginning to end. SiS espresso gel with 90' to go (150 mg caffeine) is rocket fuel.

ap: 195
np: 232
mp: 562
2865 kJ

Saturday Feb 2, 2019 #

Note
slept:9.5

solid. stoked for the weekend and warmer dry weather.

7 AM

Running 36:10 [3] 4.21 mi (8:35 / mi) +252ft 8:08 / mi
shoes: Hoka Vanquish v3 (NVY)

morning shakeout with the pups.

12 PM

Cycling-Road 2:15:48 [3] 41.23 mi (18.2 mph) +2920ft

rip around the hood after coffee shop, grocery shopping and park with Fi and before swimming and sushi. awesome saturday.

good legs and pushed the pace.

ap: 212
np: 247
mp: 670
1710 kJ

Friday Feb 1, 2019 #

Note
slept:9.0

great sleep. actually didn't get up before alarm. rare.

7 AM

Running 1:00:34 [3] 7.4 mi (8:11 / mi) +402ft 7:47 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and hood. kinda slow going. still a lot of ice patches out there.

12 PM

Cycling-Road 2:59:34 [3] 51.08 mi (17.1 mph) +3101ft

bonus miles with maggie. stayed close to home in case anything popped up on the work front for either of us. 50s and sunny. so good to get outside! solid legs.

Thursday Jan 31, 2019 #

Note
slept:8.0

onsite upgrade last night. home around 830.

7 AM

Cycling-Trainer 2:00:00 [3] 44.41 mi (22.2 mph) +2185ft

Zwift Workout - 3 x 20' Sweet Spot (90,94,92%).

good legs today and just getting it done... ready to get outside. roads should be good to go by tomorrow.

ap: 218
np: 241
mp: 290
1572 kJ

1 PM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl/hip mobility - leg blaster - 10 x push ups - sumo walk

deadlift warm up: 5 x #95, #115, #135

3x
10 x deadlift #165
10e x single arm kbs #26
50 x sit ups

3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext

Wednesday Jan 30, 2019 #

Note
slept:9.0

great sleep. a bit of soreness from lifting.

7 AM

Cycling-Trainer 1:30:00 [3] 31.88 mi (21.3 mph) +1680ft

mellow morning spinner on zwift. fasted. watched first episode of Jack Ryan. solid. lets felt better as i rode.

ap: 192
np: 197
mp: 299
1041 kJ

12 PM

Running 38:00 [3] 4.31 mi (8:49 / mi) +213ft 8:25 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups. still quite a bit of snow on the hood paths. slippery and slow.... but warm!

Tuesday Jan 29, 2019 #

Note
slept:9.0

consistently awesome, deep sleep these days.

7 AM

Cycling-Trainer 2:00:00 [3] 48.78 mi (24.4 mph) +1483ft

Zwift OU/Sweet Spot workout.

super solid today. good legs. can tell I am getting stronger for sure.

6 x 10' as 2 x 4' @90%/270, 1' @100%/300

ap: 224
np: 243
mp: 492
1618 kJ

1 PM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl/hip mobility - leg blaster - 10 x t-push ups - sumo walk

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

3x
10 x squat #135
20 x kbs #35
50 x sit ups

3x
10e x front rack lunge #65
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough

Monday Jan 28, 2019 #

Note
slept:9.0

great sleep. woke up to another 1-2" of snow. just keeps coming.

7 AM

Cycling-Trainer 1:30:00 [3] 31.46 mi (21.0 mph) +1122ft

still snowing. relatively easy 90' on zwift. fasted. felt really good coming off yesterday.

ap: 183
np: 189
mp: 312
989 kJ

12 PM

Running 40:11 [3] 4.3 mi (9:21 / mi) +212ft 8:56 / mi
shoes: Nike WH4 (Fluoro)

deep snow jog with the pups. slow going but awesome.

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