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Training Log Archive: Grandpa Jameson

In the 7 days ending Jan 20, 2013:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	7:06:00	120.77	(17.0/h)	194.36	(27.4/h)	5627
	Running	3	3:04:00	23.75	(7:45)	38.22	(4:49)	1726
	Strength/Core	3	1:05:00
	Yoga	1	1:00:00
	Body Work	1	1
	Total	12	12:15:01	144.52		232.58		7353
averages - sleep:8.1

3:25

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Sunday Jan 20, 2013 #

9 AM

Cycling-Road 3:25:00 [3] 60.0 mi (17.6 mph) +3533ft

"mellow' miles with airey. felt so good to get out on the bike on a "hot" day. rolled out through RSF to hodges, up HV road and then home del dios & RSF. Still lack any snap or pop in the legs but the endurance and strength is there. looking forward to more riding getting ready for old goats.

C • mellow 1

Saturday Jan 19, 2013 #

Running 1:02:00 [3] 7.9 mi (7:51 / mi) +680ft 7:15 / mi
shoes: Nike LunarFly 3 - Wht/Purple

quick jog with maggie before heading out to work aid station at San Diego 50 miler. legs are bette with each run still some fatigue as the run wear on. to be expected.

Friday Jan 18, 2013 #

Note
slept:7.5

10-530. stayed up "late" watching the Lance circus. he's a chump and mentally ill. what do you think now weeger?

massage last night did wonders. woke up this morning feeling like a million bucks. heading to run with Mario. I can't wait to start training again!

6 AM

Running 1:03:00 [3] 8.2 mi (7:41 / mi) +438ft 7:19 / mi
shoes: Nike LunarFly 3 - Blue/Yellow

mellow lagoon run with Mario. just ez miles. legs, especially hamstrings, a bit sore from massage but stoked to run.

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

quick one.

stretching
200 situps on ball
10 x 1 min planks
pvc roller

4 PM

Cycling-Road 1:04:00 [3] 18.32 mi (17.2 mph) +594ft

so stoked i got this in. finished up everything i needed to at work and got on my bike to soak up the sunshine. mellow spin down to del mar and back. bike riding is fun.

Thursday Jan 17, 2013 #

Note
slept:8.0

1030-630. good sleep. big work days but no worries. really looking forward to actually "training" for Old goats and miwok. just been running and it's been fun, but I need some more specific work. it's on starting next week. embracing recovery!

7 AM

Cycling-Road 1:05:00 [3] 19.25 mi (17.8 mph) +522ft

I was planning on riding for 90 mins but opted for more sleep! Quick, ez spin up carlsbad and back. much warmer this morning and body is bounding back quickly.

6 PM

Body Work (massage) 1 [3]

massage with Shari. much needed and been way too long. I need to be in there every other week leading up to Old Goats-Miwok-SD100. it's on!

Wednesday Jan 16, 2013 #

Note
slept:8.0

10-6. didn't move. solid sleep... again.

7 AM

Running 59:00 [3] 7.65 mi (7:43 / mi) +608ft 7:10 / mi
shoes: Nike LunarFly 3 - Grey/Yellow

shake out run. just getting the junk out. legs a bit creaky and then started to loosen up. still a bit sore but no major niggles. I should be ready to roll full on by next week.

12 PM

Strength/Core (Pure Fitness) 30:00 [3]

more good stuff.

stretching (cage & band)
myrtl
300 x 100 situps on ball
pvc roller

3 rounds of bosu circuit
20 x overhead tri ext
20 (ea arm) curls
20 lat shoulder raises

2 x 20 back ext

Tuesday Jan 15, 2013 #

Note
slept:9.0 (rest day)

10-7. recovery mode. itching to run!

5 PM

Yoga (Core Power 2) 1:00:00 [3]

first sesh in a while and much needed. will start getting back in once a week next week. felt good to loosen up the body.

Monday Jan 14, 2013 #

Note
slept:8.0

930-530. in bed early and feeling good. legs don't feel like I ran a 50 miler. gonna spin before work and then major recovery session at lunch. I was anticipating being pretty banged up after this on but I'm not. gonna see how the week unfolds and get back at it by the weekend.

6 AM

Cycling-Road 1:32:00 [3] 23.2 mi (15.1 mph) +978ft

super cold spin with brad. down the coast through inland del mar and back home. had all the good stuff on so ok. only thing frozen were my hands. good for the legs.

12 PM

Strength/Core (Pure Fitness) 15:00 [3]

2 x 100 situps on the ball
stretching
myrtl
pvc roller

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