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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 21, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Road	6	16:03:57	304.9	(19.0/h)	490.69	(30.5/h)	21057
	Cycling-Mixed Terrain	1	4:22:07	76.14	(17.4/h)	122.54	(28.0/h)	5653
	Running	5	2:46:17	20.98	(7:56)	33.76	(4:55)	1109
	Total	12	23:12:21	402.02	(3:28)	646.99	(2:09)	27819
averages - sleep:8.2

6:18

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Sunday Jul 21, 2019 #

Note
slept:8.5

great sleep/passed out... and up at 5 for SBTGRVL recon. solid loop planned before hitting the road for home.

6 AM

Cycling-Mixed Terrain 4:22:07 [3] 76.14 mi (17.4 mph) +5653ft

SBTGRVL course recon... about the 60 miles of the course... so awesome and hard. super solid climbing that is going to make for some really good racing and suits me really well. the course is absolutely beautiful. top 5 all time rides for sure! so stoked.

pretty good legs too coming off yesterday.

ap: 197
np: 221
mp: 488
3038 kJ

Saturday Jul 20, 2019 #

7 AM

Cycling-Road 6:18:30 [3] 124.33 mi (19.7 mph) +7907ft

tour de steamboat with maggie + riding to and from. super rad day. just rode steady the whole time with maggie on my wheels. dudes full on try to race us and couldn't handle maggie dropping them. hilarious. super stoked on how i felt all day. some dumping rain and win on gore pass and the following hour or so. but we rallied finished strong. we crossed the finish line at 120 miles and averaging 20 mph on the dot.... then cruised home.

ap: 207
np: 227
mp: 465
4642 kJ

Friday Jul 19, 2019 #

Note
slept:8.0

good sleep. hard getting up. early ride with maggie, some work, then heading to steamboat.

6 AM

Cycling-Road 2:18:22 [3] 40.33 mi (17.5 mph) +2838ft

morning miles with maggie. DC-TC-285 and back. kept pretty mellow. ready for some big miles over the weekend in steamboat!

ap: 188
np: 218
mp: 403
1536 kJ

4 PM

Running 31:50 [3] 4.0 mi (7:58 / mi) +255ft 7:30 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

steamboat shakeout with maggie.

Thursday Jul 18, 2019 #

Note
slept:8.0

ok sleep. never sleep great when it's this hot/warm.

8 AM

Cycling-Road 2:00:52 [3] 39.05 mi (19.4 mph) +3146ft

later start after taking Fi to school.

I wasn't sure how this would go. hot and windy and my interval session on tuesday was tough for sure.

2x20' climbs around threshold. I was shooting for 320+ and ended up nailing them. another good one in the bag.

328,327

ap: 231
np: 271
mp: 518
1639 kJ

3 PM

Running 31:38 [3] 4.13 mi (7:40 / mi) +216ft 7:18 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

hot hood lap with maggie / heat shock proteins

Wednesday Jul 17, 2019 #

Note
slept:8.0

good sleep. passed out. heatwave in full effect. 80 degrees at 5am.

7 AM

Cycling-Road 2:01:18 [3] 36.26 mi (17.9 mph) +2963ft

just some more tempo climbing. deer creek to turkey creek. warm and windy.

ap: 212
np: 239
mp: 752
1517 kJ

12 PM

Running 34:17 [3] 4.28 mi (8:01 / mi) +212ft 7:39 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

after lifting for 4 weeks I'm not going to replace strength with another easy lunch jog.... in the HEAT!!

Tuesday Jul 16, 2019 #

Note
slept:8.0

ok sleep. just tossing and turning a bit.

7 AM

Cycling-Road 1:58:03 [3] 38.43 mi (19.5 mph) +2812ft

second, and last VO2 workout of this block... so stoked that's over. I was shooting for 400 & 360ish for intervals. definitely worked for this one but nailed the intervals.

4 x 2': 405,403,404,405
4 x 4': 363,368,371,371

ap: 224
np: 278
mp: 787
1566 kJ

12 PM

Running 34:05 [3] 4.29 mi (7:57 / mi) +215ft 7:35 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

another hot lunch lap.

Monday Jul 15, 2019 #

Note
slept:8.5

properly tired but not smashed. ready of one more week of going for it before a bit of rest.

7 AM

Cycling-Road 1:26:52 [3] 26.5 mi (18.3 mph) +1391ft

properly tired. had thoughts of riding longer but bagged that idea. just spinning out the legs and getting ready for 6 days of riding myself into the ground!

ap: 185
np: 211
mp: 385
939 kJ

12 PM

Running 34:27 [3] 4.28 mi (8:03 / mi) +211ft 7:41 / mi
shoes: Hoka Clifton 4 (BLK/BLU)

lunch lap. hot. stoked on the heat.

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