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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 22, 2012:

	activity	#	time	miles		km		+ft
	Cycling-Road	6	15:29:00	271.25	(17.5/h)	436.53	(28.2/h)	16175
	Running	6	5:51:28	43.72	(8:02)	70.36	(5:00)	4667
	CrossFit/Strength	2	1:00:00
	Total	13	22:20:28	314.97		506.89		20842
averages - sleep:6.8

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Sunday Apr 22, 2012 #

9 AM

Running 1:52:00 [3] 12.1 mi (9:15 / mi) +2324ft 7:50 / mi
shoes: Brooks PureGrit - Red

much need run with slater & art... so fun. a lot of up and down... running, hiking, walking, talking, laughing!

quite a bit longer than I have gone in a long time but i could have kept going. i thought the last half would get tough on my muscle/pounding-wise but not the case. with some calories i could have kept going...

game on... new path.

C • All around athlete 3

5 PM

Running (sundary run #2) 32:44 [3] 4.2 mi (7:48 / mi) +213ft 7:26 / mi
shoes: Nike Zoom Elite

felt great all day after run #1. Got a lot of chores and errands done and then out for run #2. Leucadia Loop. Just jogging and not even feeling like i ran this morning. my body likes this....

Saturday Apr 21, 2012 #

Note
slept:5.0

2-5. well that was smart. today is gonna hurt. taking my medicine.

Cycling-Road (sufferfest) 4:20:00 [3] 78.9 mi (18.2 mph) +5505ft

rough one.... had really bad legs starting out and rolling through escondido....

came good once we hit wohlford and then solid on cole grade too.... then did a lot of sitting and cruising.

definitely a bit smashed..... lack of sleep!

Friday Apr 20, 2012 #

Note
slept:8.0

1030-630.

CrossFit/Strength 30:00 [3]

solid pre-ride session. I really knocking out strength work before a mellow ride.

WU:
1000m row
100 jrope
RU running/dynamic warm up
100 jrope

superset #1 - 3 rounds
10 x DL #95
20 (10 ea leg) weighted step ups #12 db's

Superset #2 - 3 rounds
10 x clean & jerk #65
50 situps on ball

Running 42:49 [3] 5.5 mi (7:47 / mi) +490ft 7:11 / mi
shoes: Nike Zoom Elite

quick jog after a gnarly meeting & before heading out for happy hour. wanted to keep this super mellow before weekend.

9 AM

Cycling-Road (active recovery) 2:07:00 [3] 36.1 mi (17.1 mph) +1424ft

sprinters & a stop by Velo Hangar with Dan, Donna, & Bella. Felt pretty good but super mellow effort. run later & big ride tomorrow.

Thursday Apr 19, 2012 #

Note
slept:7.5

1030-6. Heading south to ride with trevor & pete. this is going to turn into a big week on the the bike.... the unplan.

9 AM

Cycling-Road 2:42:00 [3] 45.25 mi (16.8 mph) +3911ft

killer ride with trev & pete. Great western loop. Been over a year since i have been out there to ride. sunny, hot, and hilly. really good legs today. stoked i decided to bag run last night. rolling with everything right now....

4 PM

Running 1:01:50 [3] 8.12 mi (7:37 / mi) +840ft 6:56 / mi
shoes: Brooks PureGrit - Red

needed this run after a lunch "meeting". picked up some new trail shoes from REI and have them a go...

legs are coming back in a major way on the run. solid pace and floating uphill. game on.

Wednesday Apr 18, 2012 #

Note
slept:7.0

1030-530. My plan was to sleep in.... but just woke. pretty rested. need t get back on regular schedule.

6 AM

CrossFit/Strength 30:00 [3]

decided to knock this out before ride. Walked to Y.

WU:
2 rounds
100 jrope
samson stretches
air squats
t push ups

RU running warm up.

5 rounds - pyramid #45 - #55 - #65 - #55 - #45
10 reps each per round of
back squat
good mornings
deadlift
clean
thruster
* 30 situps on ball between rounds - FAST

8 AM

Cycling-Road 2:53:00 [3] 51.35 mi (17.8 mph) +2927ft

a bit of a mellower team ride today... much needed. still some good work just not a ton of climbing and decided to do plenty of sitting in.

feeling strong and riding is going well. feels good to not have any racing goals right now and just riding for fun & fitness.

Tuesday Apr 17, 2012 #

Note
slept:7.0

1030-530. up early for a quick spin before interview #2. go time!

6 AM

Cycling-Road 1:53:00 [3] 32.55 mi (17.3 mph) +1749ft

a bit of a different loop. been wanting to see how long it would take... now that i know i will doing this more often. good legs but a lot on my mind. good solo sesh. mind clearing.

1 PM

Running 42:45 [3] 6.0 mi (7:08 / mi) +200ft 6:54 / mi
shoes: Nike Zoom Elite

post interview. nailed it. game on. fresh start. stoked.

yes... this was why I started running again. back in SE lagoon. standard out and back. loving every minute. more mind clearing.

C • San Elijo 2

Monday Apr 16, 2012 #

Note
slept:6.0

12-6. up late. not smart. up early to get work done.

8 AM

Cycling-Road (coffee spin) 1:34:00 [3] 27.1 mi (17.3 mph) +659ft

mellow spin up to oside harbor and back then a stop at panikin for coffee. beautiful morning and just the kind of ride i needed. HUGE day on tap... on al fronts.

12 PM

Running 59:20 [3] 7.8 mi (7:36 / mi) +600ft 7:05 / mi
shoes: Nike Zoom Elite

I am not sure how long this route was exactly... havent run it in a while.... and committing to know running with a garmin until may. just run.

felt awesome. wanted more time between ride & run but the day didn't allow for it.

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