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Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 10, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	7:35:58	126.75	(16.7/h)	203.98	(26.8/h)	8120
	Cycling-Trainer	3	5:30:00	128.23	(23.3/h)	206.37	(37.5/h)	3577
	Cycling-Mixed Terrain	1	4:06:22	71.32	(17.4/h)	114.78	(28.0/h)	4042
	Running	5	3:24:29	25.11	(8:09)	40.41	(5:04)	1338
	Strength/Core	2	1:00:00
	Total	14	21:36:49	351.41		565.54		17077
averages - sleep:8.3

4:06

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Sunday Mar 10, 2019 #

Note
slept:8.5

great sleep. good times in golden last night.... surprising good hazy ip from Barrels and Bottles.

7 AM

Running 35:51 [3] 4.3 mi (8:20 / mi) +214ft 7:58 / mi
shoes: Hoka Napali (BLK)

sunday shakeout with the pups.

12 PM

Cycling-Road 2:25:31 [3] 40.32 mi (16.6 mph) +2995ft

neighborhood ripper.... good legs and stayed on the gas.

ap: 220
np: 251
mp: 647
1876 kJ

Saturday Mar 9, 2019 #

10 AM

Cycling-Mixed Terrain 4:06:22 [3] 71.32 mi (17.4 mph) +4042ft

super solid day on the bike. the wind was howling all morning and basically stopped when i rolled out. sun was blazing. a bit muddy in chatfiled and some spots in waterton... but no complaints.

good legs.

ap: 208
np: 230
mp: 620
3028 kJ

Friday Mar 8, 2019 #

Running 1:03:42 [3] 8.1 mi (7:52 / mi) +455ft 7:28 / mi
shoes: Hoka Napali (BLK)

friday standard. dog drop off and long hood loop. felt ok. warmest morning in a long time... took off gloves after a couple of miles.

11 AM

Cycling-Road 1:34:28 [3] 25.71 mi (16.3 mph) +1476ft

lunch loop with maggie... warm and WINDY... stoked to get outside with maggie.

Thursday Mar 7, 2019 #

Note
slept:8.0

up a bit late after maggie got home. good sleep... slept a bit wrong and woke up with a sore neck... put some cbd cream on it when i got up and it's gone. magic.

got a super light dusting of snow. jinxed it. hoping it melts by noon.

7 AM

Running 37:56 [3] 4.31 mi (8:48 / mi) +215ft 8:24 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up. super icy out so slow going.

8 AM

Strength/Core 30:00 [3]

WU: 2 x myrtl - barbell complex - 10 x t-push ups - sumo walk

deadlift wu: 5 x #95, #135, #155

3x
10 x deadlift #175
10 x spiderman push ups
10e x lateral box hop over 20"
5e x kb ground to overhead #35
15 x weighted sit ups
15 x toes to post
15 x face down back ext
15 x kneeling plate half moon #25

12 PM

Cycling-Road 1:59:19 [3] 34.06 mi (17.1 mph) +2169ft

so much better today. good legs, energy and about 20 degrees warmer and sunny!!

ap: 210
np: 239
mp: 458
1420 kJ

Wednesday Mar 6, 2019 #

Note
slept:8.0

good sleep.. up a bit at 1am. Cat in our backyard again and Ruby was going nuts. took me a bit to get her inside... wide awake after that and took a while to fall back asleep.

8 AM

Cycling-Trainer 2:00:00 [3] 46.8 mi (23.4 mph) +994ft

Zwift workout - 4x10' OU (90/102) + 2x5x'1(110)

super solid session. felt just OK heading in but nailed all the intervals. feeling really strong... hopefully that's the last day on the trainer this week!

ap: 218
np: 242
mp: 409
1600 kJ

2 PM

Cycling-Road 1:36:40 [3] 26.66 mi (16.5 mph) +1480ft

rough one... stoked get out after a bunch of work early and then meetings... lower 40s but amped to pad some mileage and get outside.... I was ok for 20' then full on hypoglycemic bonk mode... not sure what caused it... but i was a bit light headed and felt weak... ate well post trainer session and a lot of carbs... maybe just weird timing for a ride. worst I have felt on my bike since i can remember.... worse than my 140 mile bonk at DK. odd.

Tuesday Mar 5, 2019 #

Note
slept:8.5

good sleep. feeling pretty rested.

8 AM

Cycling-Trainer 1:30:00 [3] 30.93 mi (20.6 mph) +2051ft

zwift miles. nothing too hard.. just cruising. finished Jack Ryan series... pretty rad. kind of over just "riding" the trainer.... still stoked on the structured workotus though.

ap: 209
np: 216
mp: 379
1151 kJ

C • Rain and snow on and off fo... 3

12 PM

Running 32:00 [3] 4.1 mi (7:48 / mi) +241ft 7:24 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. felt good. snow melting fast. hopefully ride outside tomorrow.

Strength/Core 30:00 [3]

decided to back off the strength training a bit earlier than planned... just gonna knock out a couple 30' sessions a week from here on out.

wu: myrtl - leg blaster - 10 x t-push ups - sumo walk

squat wu: 5 x #65, #95, #115

3x
10 x squat #15
10 x kbs #35
10 x box jumps 24"
10 x push ups
10e x kneeling slasher to halo #35
10 x russian twise #35
20 x plank with kb passthroug #35
60 x sit ups

Monday Mar 4, 2019 #

8 AM

Cycling-Trainer 2:00:00 [3] 50.5 mi (25.3 mph) +532ft

zwift - 6x5' @ 100 + 3 x 10' @ 85

super solid session on the trainer after dropping Fi at school. felt pretty damn good.

ap: 225
np: 247
mp: 312
1658 kJ

1 PM

Running 35:00 [3] 4.3 mi (8:08 / mi) +213ft 7:47 / mi
shoes: Hoka Napali (BLK)

dog jog... they were stoked to get out after a few days.

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