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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 7, 2019:

activity # timemileskm+ft
  Cycling-Road3 10:50:04 191.48(17.7/h) 308.16(28.4/h) 16053
  Cycling-Mixed Terrain3 5:45:01 99.12(17.2/h) 159.52(27.7/h) 3297
  Running4 2:29:37 18.88(7:55) 30.38(4:55) 993
  Cycling-MTB1 2:13:54 28.62(12.8/h) 46.06(20.6/h) 2398
  Strength/Core1 35:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total12 22:03:36 338.6 544.92 23011
averages - sleep:8.2

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Sunday Jul 7, 2019 #

Note
slept:8.5

great sleep. solid ride and more yard yesterday and more on tap for today.
8 AM

Running 35:20 [3] 4.3 mi (8:13 / mi) +214ft 7:51 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

sunday shakeout
11 AM

Cycling-Mixed Terrain 2:04:05 [3] 37.35 mi (18.1 mph) +1499ft

waterton canyon cruise. keeping it mellow.

Saturday Jul 6, 2019 #

Note
slept:8.0

great sleep. pretty sore and tired... spent yesterday afternoon ripping out half of our backyard fence... solo. had to move all the ripped down fence from one side of yard to the other. good workout. we'll see how i feel on the bike today!
9 AM

Cycling-Road 3:58:16 [3] 69.04 mi (17.4 mph) +6289ft

DC-HG-CV-TC to 285 and back. most bang for the buck from home. used to hate climbing city view... so steep and gnarly... but was into it today. going to keep this ride in the mix from now on.

ap: 209
np: 235
mp: 621
2928 kJ

Friday Jul 5, 2019 #

Note
slept:8.0

off work today. good sleep. having trouble sleeping past 545.
7 AM

Running 34:10 [3] 4.26 mi (8:01 / mi) +269ft 7:34 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

dog drop off with maggie.
8 AM

Cycling-Mixed Terrain 2:08:28 [3] 35.91 mi (16.8 mph) +1079ft

mellow spin on HLC and chatfield. tired from yesterday.

Thursday Jul 4, 2019 #

Note
slept:8.0

ok sleep. tossing and turning... and woke up with stiff neck.
8 AM

Cycling-Road 4:50:30 [3] 86.0 mi (17.8 mph) +6516ft

solid long ride with maggie. stayed on the gas all day... her choice. last year a ride like this would have smashed but day she was ripping all day. impressive for sure. solid effort up lookout without going all in for me (22:06 PR is 21:!5). soon I'll go for a PR. solid deposit.

ap: 202
np: 234
mp: 524
3448 kJ

Wednesday Jul 3, 2019 #

Note
slept:8.0

great sleep. tough getting up.
7 AM

Cycling-MTB 2:13:54 [3] 28.62 mi (12.8 mph) +2398ft

mtb miles at hildebrand and south valley. tired and hungry today.
12 PM

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

warm up

Strength/Core 35:00 [3]

warm up:
2 x myrtl - leg blaster - 10 x t-push ups - sumo walk - 60 x sit ups

3x
10 x goblet squat to 1 leg #35
10 x kbs #35
10e x single leg kb deadlift #35
10 x kb SDHP #35
10 x spider man push ups
10 x box jumps
10 x weighted sit ups #25
10 x toes to post
10 x facedown back ext
10e x kneeling slasher to halo #26
10 x russain twist #26
10e x plank with kb passthrough

Tuesday Jul 2, 2019 #

Note
slept:8.5

deep sleep and gnar dreams. surfing... getting hunted down by tupac and rick ross. standard stuff.
7 AM

Cycling-Road 2:01:18 [3] 36.44 mi (18.0 mph) +3248ft

4 x 10' Uphill Criss Cross Intervals as 2 x 4' @ threshold, 1' @ HARD/VO2
2' easy uphill between 1&2 and 3&4. Easy 5' downhill between 2&3.

another great workout. goal was around 300 watts for threshold and 385+ for hard 1' parts. last one was tough!!

1: 305,385,305,404
2: 307,398,306,402
3: 308,391,306,401
4: 306,394,302,394

ap: 220
np: 266
mp: 476
1583 kJ
1 PM

Running 45:58 [3] 6.02 mi (7:38 / mi) +296ft 7:18 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch jog. felt really good. love running in the heat.

Monday Jul 1, 2019 #

Note
slept:8.5

asleep early. passed out watching the food network with Fi.
11 AM

Running 34:09 [3] 4.3 mi (7:57 / mi) +214ft 7:35 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch jog. feeling good.
2 PM

Cycling-Mixed Terrain 1:32:28 [3] 25.86 mi (16.8 mph) +719ft

afternoon spin on the HLC. keeping it super mellow.

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