Training Log Archive: Grandpa JamesonIn the 1 days ending Jan 13, 2014:
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| Mo |
Monday Jan 13, 2014 #
Note
slept:8.5
bummed about the the bolts... but not surprised. worst part is that I made a bet with a friend have to now a wear a broncos hat in a race or instagram photo
6 AM
Cycling-Road 1:17:00 [3] 22.1 mi (17.2 mph) +761ft
quick mellow coastal spin. legs feel great just doing and hour run on sunday felt like a recovery day.
12 PM
Strength/Core 35:00 [3]
stretching
2 x 100 sit ups on ball
4x
5 x dead hang pull ups
10 x t-push ups
15 x air squat
20 x hanging knee raises
10 x squat #45
5x
10 x squat #95
20 x kbs #35
20 x sit up on ball
2x
5x3 step down & reach
20 x calf raises (ea leg)
ankle mobility work & pvc roller
2 x 100 sit ups on ball
4x
5 x dead hang pull ups
10 x t-push ups
15 x air squat
20 x hanging knee raises
10 x squat #45
5x
10 x squat #95
20 x kbs #35
20 x sit up on ball
2x
5x3 step down & reach
20 x calf raises (ea leg)
ankle mobility work & pvc roller
5 PM
Running 30:10 [3] 4.1 mi (7:21 / mi) +410ft 6:43 / mi
shoes: Adidas Adios Boost
quick lap around the hood trails with maggie after work. threw 5 x 20" pick ups. nice and quick. then picked up the pup and headed home.
stoked to keep it rolling.
stoked to keep it rolling.