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Training Log Archive: Grandpa Jameson

In the 31 days ending Jan 31, 2014:

	activity	#	time	miles		km		+ft
	Running	32	23:45:05	189.21	(7:32)	304.5	(4:41)	19446
	Strength/Core	21	10:48:00
	Cycling-MTB	4	7:40:00	84.6	(11.0/h)	136.15	(17.8/h)	8694
	Cycling-Road	4	5:32:00	94.7	(17.1/h)	152.4	(27.5/h)	4419
	Yoga	3	4:30:00
	Rowing	2	18:00
	Body Work	3	3
	Total	66	52:33:08	368.51		593.06		32559
averages - sleep:8.2 weight:151.4lbs

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Friday Jan 31, 2014 #

Note
slept:8.0

good sleep... so stoked it's friday.

6 AM

Running 41:00 [3] 5.5 mi (7:27 / mi) +545ft 6:49 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

Friday five with maggie. wet out. nice change. legs felt really good this morning. looking forward to the the weekend and a bit of racing on sunday.

12 PM

Strength/Core 8:00 [3]

mission aborted after i got a call and head to head back to he office....

truestretch and a 3 min plank

Thursday Jan 30, 2014 #

Note
slept:7.0

another successful cutover in the books.... 3 more to go. the only problem is i come home wired and it takes me a bit to relax and then get to sleep.

6 AM

Running 50:00 [3] 6.5 mi (7:42 / mi) +545ft 7:08 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

morning jog around the golf course with maggie and ruby. i little groggy getting going. but loosened up nicely.

love running in the pegasus and the new zooms. sticking with the Nike's is keeping my body happy.

12 PM

Strength/Core 30:00 [3]

quick and to the point....

truestretch

3x
10 x squat, good mornings, DL, clean, thruster #45
20 x kbs #35
50 x sit ups on ball

21-15-9 - pull ups, push ups, air squats - 5:05
- this was the first time I have timed my myself doing any of these workouts. may start doing it more often. made me work. I know i can drop this into the mid 4's.

3 x skater hops
3 x single hop matrix (ea leg)

more stretching

C • 21-15-9 2

6 PM

Body Work (Massage) 1 [3]

Pretty bad massage at massage envy.... It was free.... So I guess you get what you pay for

Wednesday Jan 29, 2014 #

Note
slept:8.5

more good sleep and feeling rested. taking a day off from running after 8 in a row. no niggles and feeling fresh. keeping the easy, short runs in there is making a difference.

crazy how overall training hours plummet when I am not riding much.

6 AM

Cycling-Road 1:23:00 [3] 24.0 mi (17.3 mph) +1230ft

mellow morning spin. legs feeling strong on the bike. super foggy and wet. when from sections of bluebird skies to super dense fog. not too cold though.

C • You were really fast on the... 2

12 PM

Strength/Core 30:00 [3]

trustretch & stretching on ball
2 x swiss ball core circuit
band stretching and mobility
ankle mobility
standing myrtl
pvc roller
more stretching

Tuesday Jan 28, 2014 #

Note
slept:9.25

bonus sleep. awesome.

7 AM

Running 49:00 [3] 7.0 mi (7:00 / mi) +443ft 6:36 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

coastal cruiser loop with maggie. felt good from the start. solid, quick run without ever feeling like were running hard or pushing the race. stoked on the progress the past month.

12 PM

Strength/Core 40:00 [3]

laying off the heavy weights this week....

truestretch

5x
5 x dead hang pull ups - getting much easier. need to increase reps
10 x t-push ups
15 x air squats
20 x sit ups on ball

3x
5x3 step down & reach
20 x calf raises

3x
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
10 x knees to elbows

5 PM

Running 31:00 [3] 4.1 mi (7:34 / mi) +407ft 6:55 / mi
shoes: Nike Zoom Elite 6

quick, mellow hood lap with maggie before picking up the pup. always good to get out after work and felt really good. happy where this is going.

Monday Jan 27, 2014 #

Note
slept:8.5

in bed early... fell asleep watching the grammys. really stoked on last weeks training/running. solid running, one ride, good strength work, but missed yoga due to crazy schedule. should be much better this week schedule wise.

6 AM

Running (recovery) 33:00 [3] 4.1 mi (8:03 / mi) +407ft 7:21 / mi
shoes: Nike Zoom Elite 6

mellow monday morning miles with maggie and ruby. just an ez shakeout and keeping it in the 8+ min/mile. Felt good to run easy and loosen up the sticks.

12 PM

Strength/Core 25:00 [3]

just a mellow session getting the kinks out

truestretch & stretching on ball
2 x 100 sit ups on ball
band stretching & mobility
myrtl
ankle mobility
foam roller

Sunday Jan 26, 2014 #

Note
slept:7.0

uuuhhhh.... went kind of big last night in LA celebrating my bday with maggie and my sister. out until 1am... been a very long time since i've done that. a lot of good bourbon... so I don't feel too horrible today.

10 AM

Running 1:03:00 [3] 8.12 mi (7:46 / mi) +1568ft 6:34 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

killer run on the backbone trail with maggie. we started from will rodgers state park and pretty much straight up for 4 miles and the flipped and ripped the descent. felt really good... kind of surprising.

Saturday Jan 25, 2014 #

Note
slept:8.5

crashed early last night.... after getting some of the new Stone Enjoy by 2.14.14 at encinitas aleshouse last night. good stuff.. as always. the rest of their selection was pretty lame.. over that place.

C • Agree 1

Running 1:30:00 [3] 12.45 mi (7:14 / mi) +1280ft 6:35 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

solid long run with maggie out at SDRP and Hodges. Legs took a couple miles to warm up and then felt really good. actually had to hold back on the way back. not trying to smash myself just yet. definitely some good progress in the past couple of weeks.

Friday Jan 24, 2014 #

Note
slept:8.25

didn't set alarm. woke up at 615. solid. ready for the weekend.

7 AM

Running 42:00 [3] 5.42 mi (7:45 / mi) +453ft 7:11 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

later start...no headlamps! nice morning jog with maggie and ruby.... stoked ruby is back and ripping after being sick earlier in the week. legs felt good and it was a super mellow effort. just keeping it easy before long run tomorrow.

12 PM

Strength/Core 30:00 [3]

stretching

2x
100 sit ups on ball, 3 min plank

band stretching & mobility
myrtl
ankle mobility

Thursday Jan 23, 2014 #

Note
slept:8.0

long ass day yesterday. a lot of working, meetings down town all afternoon, cutover last night..... the rest of the week should hopefully be pretty mellow.

6 AM

Running 1:03:00 [3] 8.5 mi (7:25 / mi) +804ft 6:48 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

ok morning run... a bit groggy getting going and it was super foggy. due the super dense fog it was hard to see and gave me a vertigo/dizzy like feeling for the first half of the run... then it got lighter and my legs woke up. solid miles.

C • Good to see 2

12 PM

Strength/Core 40:00 [3]

good one today... i'll feel this tomorrow...

truestretch

2x
3 x 5 step down & reach
20 x calf raises

21 - 15 - 9
pull ups, push ups, air squats, kbs #35
- 30 x hanging knee raises between rounds

Squats
WU: 10 x #45, 10 x #95, 8 x #115
5 x 5 #135

3 x 20 kb overhead lunge walk #20

foam & pvc roller

5 PM

Body Work (massage) 1 [3]

much needed work from shari

Wednesday Jan 22, 2014 #

Note
slept:8.0

tired last night... great sleep. love the feeling of being tired and sleep from running. the shorter runs we've been doing haven't caused that but yesterday's double did.

6 AM

Running (recovery) 50:00 [3] 6.4 mi (7:49 / mi) +630ft 7:09 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

mellow shakeout run with maggie. making an effort to keep the easy days easy. could have even gone easier/slower on this one but was just running by feel. felt like a "good" slog.

Tuesday Jan 21, 2014 #

Note
slept:8.0

super busy week on all fronts. looking forward to the weekend already

6 AM

Running 50:00 [3] 7.0 mi (7:09 / mi) +441ft 6:44 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

coastal cruiser with maggie. down the cardiff trail and back on the coast. felt really good this morning. progress. going a little bigger this week before a down week next week.

12 PM

Strength/Core 30:00 [3]

truestretch routine
2 x swiss ball core circuit
myrtl
band stretching & mobility
foam & pvc roller

5 PM

Running 31:00 [3] 4.2 mi (7:23 / mi) +423ft 6:44 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

evening shakeout around the hood with maggie and then to pick up the pup. typical afternoon legs... not great... not bad. the best way to catch up after busy days at work for both of us.

Monday Jan 20, 2014 #

Note
slept:8.5

super stoked on the past couple of weeks of training. just gotta keep rolling. one more week of building then a recovery/reloading week. the running and workouts aren't taking a lot out of me but sticking to the plan.

6 AM

Cycling-Road 1:28:00 [3] 24.4 mi (16.6 mph) +1204ft

mellow monday morning spin. down up the coast, up the inside of TP and then back home. another clear, beautiful morning. legs good.

12 PM

Strength/Core 40:00 [3]

truestretch

5x
5 x dead hang pull ups - getting much easier. need to increase reps
10 x t-push ups
15 x air squats

squat WU
10 x #45, 8 x #95, 6 x #115

5x
5 x squat #135
10 x kbs #40

3x
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
10 x knees to elbows

ankle mobility work
2 x 100 sit ups on ball
stretching on ball

Sunday Jan 19, 2014 #

Note
slept:7.5

went to see Lone Survivor last night. awesome.

C • I saw that. . . 2

9 AM

Running (shakeout) 1:00:00 [3] 8.0 mi (7:30 / mi) +791ft 6:51 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

sunday shakeout. fun run with Maggie & ruby. nice and easy pace. just breaking up the junk from yesterday.

Saturday Jan 18, 2014 #

Note
slept:8.5

pretty mellow friday night.

had a racer 5 at beachside last night. tasted off. disappointing.

8 AM

Running (Long run) 1:33:00 [3] 13.3 mi (7:00 / mi) +833ft 6:36 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

Really good long run in PQ canyon with maggie. it's been so long since i've run out there. nice place to run relatively flat and quick. just held a steady pace for first 12 miles never working too hard. it felt pretty effortless. super stoked on running right now... nothing new... but just having a lot of run with the way things are going and the "plan".

12 miles, 800 ft of climbing in 1:23 (6:55 pace) then 10 min super ez cool down.

Friday Jan 17, 2014 #

Note
slept:8.0 weight:151.4lbs

a bit sore and achey from ART

First time on the scale in at least a month... probably 2. going to slowly work my way down to the ~145ish range. Ideally i'd like to get back to between 140-145. I haven't done anything long in quite a while so I'm pretty getting down to 145 won't be too hard as the volume increases... slowly. Diet has been good since start of new year. zero gluten with the exception of beer.

6 AM

Running 32:15 [3] 4.15 mi (7:46 / mi) +456ft 7:02 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

friday morning shakeout with maggie and ruby. really loose and feeling good after first mile.

12 PM

Strength/Core 40:00 [3]

good one...

truestretch

---rowing---

5x
10 x pull ups
10 x push ups
20 x air squats
30 x sit ups on ball

10 x clean & press #45

3x
10 x clean & press #65
20 x weighted side bend

pvc roller

Rowing 10:00 [3]

6 min building
4 min tabata 20 on/10 off

4 PM

Running 32:10 [3] 4.62 mi (6:58 / mi) +335ft 6:31 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

took off our of work a bit early and grinding my brain to getting a pilot 2 factor VPN working. cisco asa-cisco ISE-safenet OTP

nice quick run with maggie and then to pick up the pup. feeling really good.

Thursday Jan 16, 2014 #

Note
slept:8.0

another cutover last night... only another month of these until I can close this project out. getting over it

6 AM

Running 51:00 [3] 6.6 mi (7:44 / mi) +547ft 7:10 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

good run. everything is starting to click and running is feeling really effortless. nothing long or hard in a while.

another killer moon.

first run in the Nike Air Pegasus+ 30. super comfortable and good fit for my feet. good hoka alternative for long runs.

12 PM

Strength/Core 25:00 [3]

quick mellow session at lunch.

truestretch

2 x 3 min plank, 1 min flutter kick, 1 superman flutterkick
myrtl
band stretching & mobility

4 PM

Body Work (ART) 1 [3]

ART with Asher. much progress with my ankle flexibility and mobility but still a long ways to go.

Wednesday Jan 15, 2014 #

Note
slept:8.0

yoga is good for my sleep

6 AM

Cycling-MTB 1:42:00 [3] 17.7 mi (10.4 mph) +2208ft

standard loop out at la costa. climbs feel pretty effortless lately but didn't push the pace today. all aerobic. nice and warm out.

12 PM

Rowing (warm up) 8:00 [3]

Strength/Core 30:00 [3]

3x
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
10 x knees to elbows

3x
10 x front step ups
10 x kbs #35
10 x lateral step ups
10 x kb clean & press #26

10 x DL #45

3x
10 x DL #115
30 x sit ups on ball

Tuesday Jan 14, 2014 #

Note
slept:8.0

woke up once. always sleep awesome after an evening jog.

6 AM

Running 48:00 [3] 6.1 mi (7:52 / mi) +600ft 7:12 / mi
shoes: PI Road H3 - 2 - Red/Orange

mellow miles this morning with maggie and ruby. hard to push the pace when it's so dark.

12 PM

Strength/Core 25:00 [3]

recovery.....

truestretch & stretching on the ball
myrtl
band stretcing & mobility
foam & pvc roller

5 PM

Yoga (Bikram ) 1:30:00 [3]

Doing the needful

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

C • broncos hat 1

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

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.

Sunday Jan 12, 2014 #

Note
slept:9.0

rested and feeling good!

BIG DAY!! Bolts vs Broncos!

8 AM

Running 1:00:00 [3] 8.0 mi (7:30 / mi) +784ft 6:52 / mi
shoes: PI Road H3 - 2 - Red/Orange

killer run with maggie and ruby. cool and foggy today.... legs felt good and ruby was moving! her longest run yet. i am having so much fun just running with maggie and ruby... that's the main reason i want to stay healthy. racing is fun but this stuff is better.

Saturday Jan 11, 2014 #

Note
slept:9.0

good one.

had Rough Draft's Southern Triangle IPA last night... damn good. Nelson hops.... not as good as Nelson from alpine but really good.

9 AM

Running 1:08:00 [3] 8.5 mi (8:00 / mi) +1385ft 6:56 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

good "long run" with Maggie at La Costa.

both of us were feeling pretty good. like the plan we're on. we both had enough left in us for another climb but played it smart and headed back to the truck. hot and dry out there.

Picked up another strava CR out there so I must have been moving ok.

4 PM

Running 31:00 [3] 4.0 mi (7:45 / mi) +410ft 7:04 / mi
shoes: Hoka Stinson Trail

quick shakeout jog with maggie and ruby around the hood.... legs pretty good. first real double in a while. stoked to be feeling like we're both rolling and back at it.

Friday Jan 10, 2014 #

Note
slept:8.5

good sleep and up without the alarm.

6 AM

Running 46:00 [3] 6.1 mi (7:32 / mi) +615ft 6:53 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

awesome later start... no headlamps! a different 6 mile loop in the hood with Maggie and Ruby. Just cruising. Good times. Stoked the pup can hold 7:30's for 6 miles now!

3 PM

Strength/Core 30:00 [3]

quick session after a big work lunch....

2 x 30 hanging knee raises
2 x 100 sit ups on ball
2 x 3 min plank, 1 min flutter kicks, 1 min superman flutter kicks

pvc roller & truestretch

Thursday Jan 9, 2014 #

Note
slept:8.0

cutover took longer than expected due to people not doing what their supposed to do. a lot of waiting....

6 AM

Cycling-MTB 1:40:00 [3] 17.8 mi (10.7 mph) +2234ft

solid morning mtb. foggy morning which meant it was still dark when i hit the trail. probably more of that in the future. I want some longer morning rides.

reset the KOM on the water tank climb. 8:12 now and think I can easily go sub 8.

12 PM

Strength/Core 30:00 [3]

getting it done...

a lot of stretching
band and ankle mobility stuff

2 x 10 squats, 10 DL #45
10 x DL #95

3 rounds
10 x DL #115
20 x single arm kbs #26

4 x 20 kb overhead lunge walk #18
2 x farmer cary (lap around the gym) #35 kb's

pvc roller

5 PM

Yoga (bikram) 1:30:00 [3]

weekly sesh. feeling good. super hot first hour.

Wednesday Jan 8, 2014 #

Note
slept:8.0

long day of work on tap

6 AM

Running 47:00 [3] 6.1 mi (7:42 / mi) +589ft 7:04 / mi
shoes: PI Road H3 - 2 - Red/Orange

6 mile loop in the hood with maggie and ruby. ran a different climb that normal and found another segment in the hood i don't have.... that will change.

feeling good right now. these shorter runs are doing the trick.... and ruby just keeps get fitter and faster. she loves the cold, dark mornings.

12 PM

Strength/Core 20:00 [3]

quick upperbody sesh

stretching....

3 rounds on bosu
20 x overhead tri ext #25
20 x curls #20
20 x lat shoulder raises #10
20 x sit ups

21-15-9
pull ups, push ups, hanging knee raises

pvc roller

Tuesday Jan 7, 2014 #

Note
slept:8.5

in bed early.

6 AM

Running (dog jog) 42:00 [3] 5.45 mi (7:42 / mi) +479ft 7:07 / mi
shoes: Adidas Adios Boost

solid 5+ miler around the hood with maggie and the pup. we were going to leave ruby at home but she really wanted to go. good times and good legs. lower legs are pretty much 100%. so stoked.

12 PM

Strength/Core 20:00 [3]

truestretch & stretching on ball
2 x swiss ball core circuit
myrtl

Running (treadmill) 16:30 [3] 2.0 mi (8:15 / mi) +1042ft 5:31 / mi
shoes: New Balance 1400 - Green

messing around on the incline treadmill. it could be good for some short lunch time workouts.

1 mile at 22 incline and 6 speed = 1042 feet of vert
1 mile flat (0.5 incline) at 6:30 place

sweating buckets

I'd like to do a workout like 1 min WU, 1 mile climb, 1 mile fast, 1 mile cooldown

Monday Jan 6, 2014 #

Note
slept:7.5

a bit of trouble falling asleep... probably from the epic nap i took after the bolts WIN! Nice mellow sunday and ready for super busy work week.

6 AM

Cycling-Road 1:24:00 [3] 24.2 mi (17.3 mph) +1224ft

mellow torrey pines spin. legs felt really good after a pretty mellow weekend.

12 PM

Strength/Core 40:00 [3]

truestretch

2 rounds:
5 x dead hang pull ups
10 x t-push ups
15 air squats

2 x 100 sit ups on ball

2 rounds
5 x 3 step down & reach
20 calf raises (ea leg)

squat warm up: 10 x #45, 10 x #95, 10 x #115
5 rounds
3 x squat #135
10 x kbs #50

2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
10 x knees to elbows

ankle mobility & foam roller

Sunday Jan 5, 2014 #

Note
slept:8.5

big day... first chargers playoff game in 4 years. quick workouts and then game on at 10

8 AM

Running 48:00 [3] 6.5 mi (7:23 / mi) +531ft 6:51 / mi
shoes: Hoka Rapa Nui Trail

really good run with maggie and ruby. feeling good on these short runs. all about keeping it rolling now. shorter run, more consistency & frequency.

Saturday Jan 4, 2014 #

Note
slept:9.0

up early to get on it. big weekend! bolts are in the playoffs! tomorrow will be a killer day of football so trying to get in a big day to day.

got my hands on more Saint Archer DIPA last night at PPH.... and found out last week that they just started to bottle it!

7 AM

Running (dog jog) 17:00 [3] 2.1 mi (8:06 / mi) +259ft 7:15 / mi
shoes: Nike Zoom Kiger

quick shakeout with ruby before heading out to ride. legs are good.

8 AM

Cycling-MTB 2:52:00 [3] 33.1 mi (11.5 mph) +2474ft

fun ride out at hodges. solid legs. about 2 hours in I snapped my chain and was far from the car.... luckily a big group of mountain bikers rolled up as I was starting the walk of shame. they had a chain tool and a link! I was fumbling around (last time i broke a chain was pre-riding the xterra richmond course with jim vance in 2007!!). my new friend doug took over and got me dialed in! back on the trails in about 15 minutes. i was so stoked and appreciative.... i hope it's just the good karma paying off for all the times i've stopped to help people.

5 PM

Running 31:00 [3] 4.2 mi (7:23 / mi) +466ft 6:41 / mi
shoes: PI Road H3 - 2 - Red/Orange

sunset shakeout with maggie. lower legs are feeling great and we were moving well. stoked i seem to be turning the corner on the lower leg stuff. i just have to keep up on the mobility stuff.... it's helping.

epic sunset.

Friday Jan 3, 2014 #

Note
slept:8.25

me and the alarm are not friends right now.

6 AM

Running (dog jog) 38:00 [3] 4.7 mi (8:05 / mi) +512ft 7:20 / mi
shoes: Adidas Adios Boost

solid jog around the hood with maggie and ruby. having fun with these short runs. cold, dark, and foggy this morning. legs feel good and lower legs are good.

12 PM

Strength/Core 40:00 [3]

glad i went kind of mellow yesterday... feeling it today....

truestretch

3 rounds
5 x dead hang pull ups
10 x t-push ups
15 x air squats

2 x swissball core circuit
myrtl
ankle mobility
pvc roller

Thursday Jan 2, 2014 #

Note
slept:8.75

back to work.

6 AM

Cycling-MTB 1:26:00 [3] 16.0 mi (11.2 mph) +1778ft

slow getting out the door. cold and dark and spoiled from the last couple of weeks of later starts. was planning on 2 hours but only had time for this.

quick loop at la costa. railed the switchback descent. felt good.

7 AM

Running (dog jog) 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Adidas Adios Boost

down to drop ruby after ride. felt good.

12 PM

Strength/Core 40:00 [3]

easing back into it....

truestretch

5 rounds
10 x squat #45-55-65-55-45
10 x Good morning #45-55-65-55-45
10 x DL #45-55-65-55-45
10 x clean #45-55-65-55-45
10 x thruster #45-55-65-55-45
15 x kbs #40
20 x weighted side bend #35

3 rounds
5 x step down & reach (ea leg)
20 x calf raises - body weight (ea leg)

ankle mobility work
2 x 100 situps on ball
pvc roller

Wednesday Jan 1, 2014 #

Note
slept:7.0

pretty mellow night at Kurt's. The usual crew. good times. home by 12:15.

9 AM

Running (dog jog) 33:00 [3] 4.4 mi (7:30 / mi) +456ft 6:50 / mi
shoes: Hoka Stinson Trail

awesome start to the new year! Easy cruise around the hood with maggie and ruby. weather is absolutely unreal. hot and sweating.

i got in to tahoe rim trail 100. game on. gonna do it right.

C • NIIIIICE. 6

12 PM

Yoga (bikram) 1:30:00 [3]

good sesh with maggie. making some progress. ankles ROM is already improving.

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