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Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 12, 2015:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	5:15:00	92.6	(17.6/h)	149.03	(28.4/h)	7543
	Running	3	3:54:00	24.6	(9:31)	39.59	(5:55)	4326
	Cycling-Commute	2	1:48:00	30.4	(16.9/h)	48.92	(27.2/h)	1525
	Strength/Core	3	1:30:00
	Total	11	12:27:00	147.6		237.54		13394
averages - sleep:7.8

2:48

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Sunday Jul 12, 2015 #

Note
slept:9.0

whoa... Big sleep. Latest I've slept (645) since fi was born. Feeling great!!

9 AM

Running 1:54:00 [3] 12.5 mi (9:07 / mi) +2267ft 7:47 / mi
shoes: Hoka Challenger #2 (Grn)

late start and mellow cruise at deer creek. felt really good to just take it easy. mellow week complete.

Saturday Jul 11, 2015 #

Note
slept:7.5

up early for a saturday.... fi wanted to party.

dinner at the new breckenridge brewery (just over 4 miles from home). Great food and beer with my girls.

8 AM

Cycling-Road 2:48:00 [3] 50.0 mi (17.9 mph) +4790ft

mellow morning hanging out with the ladies and then out the door.

deer creek-high grade-city view

good legs today after warming up a bit. rode a few guys off my wheel the jumped on when i passed and didn't say a word.... just upped their effort and tried to hang. not gonna happen.

5:20 (52:02) pr up high grade (deer creek to high grade segment) and would have been more but did realize where segment ended and stopped before. moving time was 50:30. I'll sub 50 next time.

Friday Jul 10, 2015 #

Note
slept:8.25

first night of 8+ hours of sleep since Fi was born. Fi slept 9-330. hoping to keep this up.

7 AM

Running 1:10:00 [3] 7.1 mi (9:52 / mi) +1408ft 8:18 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)

mellow miles with the pup. plymouth mtn loop at deer creek. rolled my ankle pretty good about midway. was fine by finish. hip ok.

C • rolling 1

Thursday Jul 9, 2015 #

Note
slept:7.5

latest i've slept in a while. fi slept 10-4... unreal!

7 AM

Cycling-Commute 57:00 [3] 15.3 mi (16.1 mph) +820ft

mellow commute into work. warm morning. legs are coming back.

1 PM

Strength/Core (mobility) 20:00 [3]

mobility session at lunch. a lot stretching and foam rolling.

4 PM

Cycling-Commute 51:00 [3] 15.1 mi (17.8 mph) +705ft

easy, warm spin home.

5 PM

Strength/Core 30:00 [3]

straight in a garage session with maggie

myrtl

5x
10 x goblet squat #35
10 x SDHP #35
10 x kbs #35
10 x push ups
10 x TRX row
30" ropes
30 x sit ups on ball
20 x back ext on ball

sweating buckets

Wednesday Jul 8, 2015 #

Note
slept:7.5

good sleep... a bit broken 230-5. Fi is so loud when she sleeps! busy day on the work front and in the DC.

R hip is still tight/sore. Feels like hip flexor. no running until it feels ok. no reason to force anything. not sure when/where/how i tweaked it.

6 AM

Cycling-Road 1:05:00 [3] 19.1 mi (17.6 mph) +1365ft

mellow spin... and still tired legs. I think I pushed one week too long and am paying for this week. all good.

Tuesday Jul 7, 2015 #

Note
slept:7.5

good sleep. up without alarm.

6 AM

Cycling-Road 1:22:00 [3] 23.5 mi (17.2 mph) +1388ft

i think i timed the recovery week just in time. easy spin on dead legs. nice cool and drizzly morning.

Monday Jul 6, 2015 #

Note
slept:7.5

good call taking yesterday off. I was starving and tired all day. Got a lot done in the yard.

C • Catching up 2

8 AM

Running 50:00 [3] 5.0 mi (10:00 / mi) +651ft 8:54 / mi
shoes: Hoka Challenger #2 (Grn)

i was gonna spin today but it's rainy... and stoked about it. nice break from the heat. ez jog in the rain and mud out at south valley with ruby.

left hip a bit tight and creaky. need to get on some foam rolling.

4 PM

Strength/Core 40:00 [3]

garage sesh with M.

myrtl
lunge matrix & hip stretching

battle ropes 30" ea
2x
alt arm up and down
side to side
double arm slams

5x
10 x burpee box jumps 24"
15 x kbs #35
20 x battle rope 2 arm slam
30 x sit ups on ball

foam & rumble roller, lacrosse ball, and stretching
2 x 20e calf raises on box
2 x 30" squat holds

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