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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 11, 2016:

	activity	#	time	miles		km		+ft
	Running	5	4:28:00	33.7	(7:57)	54.24	(4:56)	3095
	Cycling-Road	2	3:09:00	53.9	(17.1/h)	86.74	(27.5/h)	3507
	Strength/Core	3	2:10:00
	Hike	3	1:50:00	7.0	(15:43)	11.27	(9:46)	540
	Total	10	11:37:00	94.6		152.24		7142
averages - sleep:8.9

2:35

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Thursday Feb 11, 2016 #

Note
slept:8.0

ok sleep. Fi is sick so she was up a bit and restless. back to work today... only 2 days until the weekend.

C • Mt Athlete 3

7 AM

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

warm up. on it early so i can get caught up on work.

Strength/Core 45:00 [3]

Big Mtn SESSION 32

Obj: Strength

Warm up:

5 Rounds
10x Swings (M-35#, W-25#)
10x Goblet Squats (M-35#, W-25#)
10x Push ups
10x Situps
Instep Stretch

Training:
(1) 6 Rounds
4x Shoulder Hold Lunge Lunge each leg #35
5x Military Press - #65
Pigeon Stretch

(2) 3 Rounds
3x Calve Raise Tabata
20x Hamstring Hell
20x TRX Pullups

(3) 4 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext

12 PM

Cycling-Road 1:33:00 [3] 27.1 mi (17.5 mph) +1716ft

out and back through deer creek canyon. another killer day. legs are a bit tired and sore from the squats and run yesterday.

Wednesday Feb 10, 2016 #

Note
slept:9.5

big sleep. good to be home. one more day off of work. stoked on the the upcoming weather.

back on Big Mtn Session today... and have a couple of days to make up.

8 AM

Strength/Core 40:00 [3]

back to the grind.

Big Mtn Session 31

Obj: Strength/Work Capacity

Warm up:

7 Minute Sandbag Getup (M-80#, W-60#)

Training:
(1) 3 Rounds
Full Leg Blaster
30 Second Rest

(2) 4 Rounds
Mini Leg Blaster
30 Second Rest

squat warm up: 10 x #95, 6 x #135

squat 5x5 #145 (+5)
- 20 sit ups between rounds

myrtl

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

warm up

10 AM

Running 1:28:00 [3] 9.2 mi (9:34 / mi) +1781ft 8:05 / mi
shoes: Hoka Challenger #4 (BLK)

deer creek with luke. a lot of snow, ice, mud, and slush... but also blazing sunshine. felt ok... not great. stoked to get out.

Tuesday Feb 9, 2016 #

2 PM

Cycling-Road 1:36:00 [3] 26.8 mi (16.7 mph) +1791ft

easy spin after getting home. sunny and in the 50s and felt warm. legs were ok after the travel.

Monday Feb 8, 2016 #

Note
slept:10.0

huge sleep after a busy couple of days. last day in socal.. having so much fun but also missing home and the pup.

last week was a bit of down week just like I planned. feeling good.

9 AM

Running 1:01:00 [3] 8.2 mi (7:26 / mi) +378ft 7:08 / mi
shoes: Hoka Clifton v2 (GRN)

fun cruise through san elijo lagoon with evan. felt good. super warm.

Sunday Feb 7, 2016 #

6 AM

Hike 1:30:00 [3] 6.0 mi (15:00 / mi)
shoes: Hoka Clifton v2 (GRN)

a lot of walking spectating the marathon. glad i work my hokas! Maggie killed it and Fi was mellow the whole time!

C • SCM 2

1 PM

Running 20:00 [3] 2.6 mi (7:42 / mi) +177ft 7:14 / mi
shoes: Hoka Clifton v2 (GRN)

easy jog around slaters hood.

Strength/Core 45:00 [3]

Big Mtn Session 30 - rallied to knock this out to finish week 6. switched it up a bit to make it more fun.

6 rounds
5 x front squat #95
10 x kbs #35
100 step ups

Saturday Feb 6, 2016 #

8 AM

Running 58:00 [3] 8.0 mi (7:15 / mi) +563ft 6:48 / mi
shoes: Hoka Clifton v2 (GRN)

30 min out and back shakeout pushing with Fi with maggie. easy on the bike path. then 2 laps of the quail loop. felt great... so much oxygen... love climbing without hurting!

Friday Feb 5, 2016 #

Note
slept:8.0

broken sleep. Fi was nuts last night but we all slept in. great to be hanging with Slamo.

9 AM

Running 41:00 [3] 5.7 mi (7:12 / mi) +197ft 6:58 / mi
shoes: Hoka Clifton v2 (GRN)

shakeout on the path pushing Fi with maggie. felt great. can't wait to see her race on sunday. she's super fit.

C • What race is she doing? 2

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