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Training Log Archive: Grandpa Jameson

In the 7 days ending Aug 8, 2010:

activity # timemileskm+ft
  Cycling-Road7 17:28:46 293.97(16.8/h) 473.1(27.1/h) 8238
  Running3 3:00:00 23.1(7:48) 37.18(4:51) 200
  Total10 20:28:46 317.07(3:53) 510.27(2:24) 8438
averages - sleep:8.2

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Sunday Aug 8, 2010 #

Note
slept:7.0

1030-530.

big, FUN day on the bike and then more good times. found some good EC IPA's to try!
C • ec? 3
6 AM

Cycling-Road (warm-up) 11:23 [3] 1.95 mi (10.3 mph) +39ft

ride to the start from the crib. humid!
7 AM

Cycling-Road (endurance) 5:59:12 [3] 102.0 mi (17.0 mph) +6736ft
ahr:135 max:175

A lot harder route than I expected. I guess that's what i get for not looking at the route before showing up.

Kept it steady all day and pushed on some of the climbs. took it easy so beth and Dr G could catch back up to me.

Dr G was going to bag it and do 60 mile route but we talked him into the full century! stoked. he rallied. beth and i would ride to each aid station, wait for him, make sure he was ok, and rally him on... he wanted to call it at 75 but i gave him a pep talk... he made a comeback and finished strong.

super fun day!
3 PM

Cycling-Road (cool-down) 23:58 [2] 4.82 mi (12.1 mph) +69ft

ride from finish home.

Saturday Aug 7, 2010 #

Note
slept:8.0

11-7. super fun night out on the town in philly! awesome food and tequila in the rad in-laws.

9 AM

Cycling-Road (endurance) 2:31:00 [3] 37.5 mi (14.9 mph) +792ft

mellow ride on the outskirts of philly with beth and Dr. G.. started in downtown and then hit the river path. mellow out and back. beautiful day.... and going big tomorrow!!!

why not?
http://granfondophiladelphia.com/

Friday Aug 6, 2010 #

Note
slept:8.25

10-615, going for a run this morning and then hitting the road for philly. vacation is fun... but almost ready to head home!
7 AM

Running (endurance) 58:00 [3] 7.6 mi (7:38 / mi) +100ft 7:32 / mi
shoes: Nike Vomero 5 - 2

mellow run around my parents hood before hitting the road. body/legs feeling good.

Thursday Aug 5, 2010 #

9 AM

Cycling-Road (endurance) 3:27:43 [3] 63.5 mi (18.3 mph) +292ft

beth and i got on it first thing in the morning after breakkie. we rode the back roads down the north carolina border and back. awesome, mellow ride. hot! mid 90's by the time we were done.
C • pancake-ville 2

Wednesday Aug 4, 2010 #

Note
slept:8.75

1030-745. sleep is good.
9 AM

Running (endurance) 1:02:00 [3] 8.0 mi (7:45 / mi) +100ft 7:40 / mi
shoes: Nike Vomero 5 - 2

mellow 4 mile out and back with beth on the bike bath down to the beach. super humid and sweating like crazy... i love it. all muscles and joints felt super loose.
11 AM

Cycling-Road (Recovery) 1:37:53 [2] 24.1 mi (14.8 mph) +100ft

tourist style spin around VB. up the coast, through north landing state park, pit stop and bucks and then back home. just spinning out the legs. just like on the run earlier in the day... legs wanted to GO.... but told them to shut up and relax.

Tuesday Aug 3, 2010 #

Note
slept:8.5

10-630 (EST). awesome night with my family. epic dinner, drinks, and beth and I killed a whole container of ice cream together! i love recovery!
10 AM

Cycling-Road (endurance/recovery) 3:17:37 [2] 60.1 mi (18.2 mph) +210ft

super mellow recovery ride with beth on the back roads in va beach. super flat, not stop lights and good for the legs. recovering quickly. no muscle soreness.

Monday Aug 2, 2010 #

Note
slept:8.5

10-630. zombie sleep. up for a quick run and then hitting the airport and heading to VA for leg 2 of trip.
7 AM

Running (recovery) 1:00:00 [2] 7.5 mi (8:00 / mi)
shoes: Nike Vomero 5 - 2

quick... super EZ run on the lakeshore before breakkie and hitting the road

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