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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 14, 2019:

activity # timemileskm+ft
  Cycling-Road7 17:13:32 309.48(18.0/h) 498.06(28.9/h) 26230
  Running5 3:03:58 22.89(8:02) 36.84(5:00) 1062
  Strength/Core1 35:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total13 21:02:30 332.87 535.7 27561
averages - sleep:8

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Sunday Jul 14, 2019 #

Note
slept:8.0

good sleep but up early... for not reason. another hot one on tap and ready to close out a super solid week.

Running 34:50 [3] 4.3 mi (8:06 / mi) +214ft 7:44 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

sunday morning shakeout.
11 AM

Cycling-Road 2:33:42 [3] 46.42 mi (18.1 mph) +4094ft

another dose of climbing. DC-HG-CV-TC-DC. The loop. pretty good legs. never pushing.

ap: 210
np: 242
mp: 709
1909 kJ

Saturday Jul 13, 2019 #

10 AM

Cycling-Road 3:55:23 [3] 70.89 mi (18.1 mph) +6237ft

DC-HG-CV-TC to 285 and back... again. hot one. mid to upper 90s the whole time... and hot wind at the end. roasting. climbing really well and just at a steady pace.

ap: 209
np: 236
mp: 608
2907 kJ

Friday Jul 12, 2019 #

Note
slept:8.5

great sleep. needed. hard getting up. no alarm. squeezing in 4 hour ride today with Maggie.
7 AM

Running 34:52 [3] 4.25 mi (8:12 / mi) +270ft 7:44 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

dog drop off. already hot. today is going to be a scorcher.
10 AM

Cycling-Road 3:02:48 [3] 53.39 mi (17.5 mph) +4590ft

HG/CV loop + hood loop with maggie plus. kept the climbing mellow but surprised how good my legs felt. Pr'd the deer creek descent too! 4 solid days in a row and keeping it rolling.

ap: 194
np: 225
mp: 800
2078 kJ

Thursday Jul 11, 2019 #

Note
slept:6.0

up until 11 working. sleep 1130-530... today could be a bit rough for me.
7 AM

Cycling-Road 2:04:14 [3] 37.63 mi (18.2 mph) +3383ft

rallied for this one.... i told maggie when she got home from swimming that . I was tired and was thinking about bagging workout or dialing back... she told me it sounded like I was just making excuses... damn.

3 x 15' climbs up deer creek/HG at threshold
318,317,318.

I wanted to hit somewhere between 310-320. mission accomplished. stoked to not have bailed on it.

ap: 225
np: 264
mp: 479
1636 kJ
4 PM

Running 31:24 [3] 4.04 mi (7:46 / mi) +69ft 7:39 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

jogging with maggie.

Wednesday Jul 10, 2019 #

Note
slept:8.5

tried to sleep in... late night of work on tap.
7 AM

Cycling-Road 2:02:26 [3] 34.27 mi (16.8 mph) +3340ft

loving riding in the mornings and just knocking it out for the day. decent legs this morning coming off yesterday's workout. some solid climbing but nothing hard. tempo effort.

ap: 202
np: 233
mp: 482
1465 kJ
12 PM

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

treadmill warm up

Strength/Core 35:00 [3]

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

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 9, 2019 #

Note
slept:8.5

great sleep. VO2 block starts today.
7 AM

Cycling-Road 2:05:22 [3] 40.05 mi (19.2 mph) +2913ft

first two VO2 workouts planned for this block... and knocked it out of the park. lifetime best VO2 workout for sure. kinda shocked my self. stoked.

4 x 2': 406,406,409,414
4 x 4': 373,377,380,382

ap: 224
np: 280
mp: 592
1641 kJ
1 PM

Running 46:16 [3] 6.0 mi (7:43 / mi) +296ft 7:22 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

run in the heat of the day. on purpose. love it.

Monday Jul 8, 2019 #

Note
slept:8.5

great sleep. mellow day on tap before a hard 5 day block.
7 AM

Running 36:36 [3] 4.3 mi (8:31 / mi) +213ft 8:08 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

dog jog. borderline too warm for them... even early.
12 PM

Cycling-Road 1:29:37 [3] 26.83 mi (18.0 mph) +1673ft

lunch hood spinner. mellow.

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