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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 14, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	2	6:08:33	102.32	(16.7/h)	164.67	(26.8/h)	7637
	Cycling-Mixed Terrain	3	5:32:37	90.88	(16.4/h)	146.26	(26.4/h)	3140
	Running	4	2:40:23	19.58	(8:11)	31.51	(5:05)	1007
	Cycling-Trainer	1	1:00:00	20.6	(20.6/h)	33.15	(33.2/h)	1214
	Strength/Core	1	30:00
	Total	11	15:51:33	233.38		375.59		12997
averages - sleep:8.1

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Sunday Apr 14, 2019 #

Note
slept:9.0

another good night of sleep. post killer beers and pizza at jakes with the whole fam. good times.

9 AM

Cycling-Road 4:14:47 [3] 70.64 mi (16.6 mph) +5262ft

awesome ride with maggie. cold at the start (38) and then warmed into mid 60s. so nice and sunny. pretty good legs all and maggie was ripping on her new road bike.. seriously impressive. all the trainer work is paying off. great day on the bike.

Saturday Apr 13, 2019 #

Note
slept:9.25

mega sleep... and still mega sore!!

9 AM

Running 35:00 [3] 4.3 mi (8:08 / mi) +214ft 7:46 / mi
shoes: Hoka Napali (BLK)

morning. cold and cloudy. quick jog before errands with the fam.

1 PM

Cycling-Mixed Terrain 2:10:55 [3] 36.37 mi (16.7 mph) +1129ft

spin on the highline canal. stoked to just cruise on the dirt. upper 30s and post snow shower. over bundling up! Legs finally coming back around. ready to smash next week.

Friday Apr 12, 2019 #

Note
slept:8.5

killer sleep... for the most part. Woke up and around 2am and must have slept wrong... pririformis was lit up.... could barely walk. fine this morning.. so weird.

so sore from lifting.

7 AM

Running 54:25 [3] 6.78 mi (8:02 / mi) +363ft 7:38 / mi
shoes: Hoka Napali (BLK)

brutal run. dog drop off and then hood lap. so sore from lifting yesterday. every step was uncomfortable!

11 AM

Cycling-Road 1:53:46 [3] 31.68 mi (16.7 mph) +2375ft

lunch ride. 30 degrees and no sun. cold. hard to get going. can't wait for some heat! legs just ok, still sore.

Thursday Apr 11, 2019 #

Note
slept:8.5

finally a good night. feeling much better this morning. stomach still a bit off be actually feel like i got some rest.

Running 35:21 [3] 4.3 mi (8:13 / mi) +215ft 7:51 / mi
shoes: Hoka Napali (BLK)

dog jog / strength warm up. so nice. super sunny. all the snow is off the roads and paths. felt ok. good to get out in the sun.

7 AM

Cycling-Trainer 1:00:00 [3] 20.6 mi (20.6 mph) +1214ft

zwift recovery. I was planning on doing a workout today but not just not feeling recovered enough from sunday. just an easy hour. good sweat.

12 PM

Strength/Core 30:00 [3]

back it... be almost 3 weeks. keeping it mellow and in maintenance mode.

warm up: 2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 10 x #95

3x
10 x squat #115
10 x kbs #35
10 x box jump
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext

deadlift warm up: 10 x #115

3x
10 x deadlift #135
10 x push ups
10e x lateral box hop over
60 x sit ups

Wednesday Apr 10, 2019 #

Note
slept:8.0

ok sleep. super tired but tossing and turning a bit. woke up still tired.

7 AM

Cycling-Mixed Terrain 1:37:21 [3] 26.11 mi (16.1 mph) +902ft

mellow miles on the highline canal. still feeling kinda smashed. cold and misty.... snow storm rolling in so wanted to get this in early.

Tuesday Apr 9, 2019 #

Note
slept:7.0

didn't get to bed until just before 11. long day of travel (about 6 hours in a car and 3 on a plane). slept on the plane and was wired when i got home... built new bike!!.. and allied... it's so fucked from the race.

gonna take a few days to catch up from an awesome weekend and race.

7 AM

Running 35:37 [3] 4.2 mi (8:29 / mi) +215ft 8:05 / mi
shoes: Hoka Napali (BLK)

dog jog... tired for sure. lack of sleep and race fatigue... but stoked to get out with the pups... in shorts and a t-shirt at 730am.

1 PM

Cycling-Mixed Terrain 1:44:21 [3] 28.4 mi (16.3 mph) +1109ft

maiden voyage on the viathon G.1. It's so rad. considerably lighter than allied, more compliant, and more snappy.. and way more tire clearance. just an all around better gravel / all road bike. stoked.

ok legs. still tired.

Monday Apr 8, 2019 #

Note
(rest day)

smashed from race and early wake. good time in the "gutter" last night with the boys. all-time weekend. beers and bikes!

Note
slept:6.5

up early to get back to seattle. smashed.

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