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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 28, 2010:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	10:35:16	166.47	(15.7/h)	267.91	(25.3/h)	7661
	Running	4	4:44:07	37.21	(7:38)	59.88	(4:45)	3898
	Cycling-MTB	2	4:00:46	40.24	(10.0/h)	64.76	(16.1/h)	3678
	Strength/Core	1	45:00
	Total	11	20:05:09	243.92		392.55		15237
averages - sleep:8.5

3:36

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Sunday Nov 28, 2010 #

8 AM

Running (Endurance - R1) 1:01:01 [3] 8.13 mi (7:30 / mi) +814ft 6:51 / mi
slept:8.25 shoes: Nike Vomero 5 - 2

ranch run...

met up with bryan and the crew and started the run with them. i wanted to run an EZ hour but they were hammering... as usual. First 2 miles, 7:20, 7:15.... nice warm up pace!

i had to stop and fix socks and shoes and they were gone... good thing. ended up running into jason and finished running & chatting with him. good times and ended up being just what i wanted.

11 AM

Cycling-MTB (Active Recovery - R1) 1:45:55 [3] 19.02 mi (10.8 mph) +968ft

PERFECTION! Just what i wanted today. bagged heading out to hodges with beth eary b/c of rain last night. by the time i got to hodges @ 11am after running and eating the trails were RAD!

hodges doesn't get any better. kept it mellow and fun. just cruised the single track and didn't do much climbing... great recovery ride.

Saturday Nov 27, 2010 #

Note
slept:9.5

9-630. banking it.

9 AM

Cycling-Road (Endurance - R1) 2:50:04 [3] 42.56 mi (15.0 mph) +2218ft

mellow miles with a killer crew. beth, kristen, mauricio, bryan, denner. just cruising. up torrey then through carmel valley, santa luz, coast, home.

coffee stop on way home.

Friday Nov 26, 2010 #

Note
slept:9.75

930-715. Great, food & wine induced coma sleep. awesomeness!

Feeling great. so much good/healthy food last night with friends.

8 AM

Running (Endurance - L1) 1:14:37 [3] 9.51 mi (7:51 / mi) +1066ft 7:06 / mi
shoes: Nike Air Pegasus+ 27

hit the road with beth after a super mellow morning, no rush. ran with her for 3+ miles before she split off. then finished up with a loop through encinitas ranch. felt really good, wanted to run longer but didn't. just following along and not trying to bury myself at all right now.... just keeping it rolling.

11 AM

Cycling-Road (Endurance - R1) 2:21:26 [3] 37.72 mi (16.0 mph) +1175ft

after breakfast met up with Mauricio for EZ riding. headed north to o'side harbor and then back to down cardiff and home on manchester & encinitas blvd. rad day out on the bike. great weather.

Thursday Nov 25, 2010 #

7 AM

Cycling-Road (Endurance - R1) 3:36:31 [3] 58.43 mi (16.2 mph) +2890ft
ahr:122 max:178

awesome pre-eat-my-face-off day ride. headed out early solo and then met beth and group at B&L. killer group of friends... mac, bryan, leslie, mitch, ben, mac, jen, stacy, brett & more!

we rode the swamis/elfin loop and just had fun. ez spinning some attacking. earning the beers!

beth and i stopped a buck for a coffee before heading home. great day... very thankful for the life i am living!

Wednesday Nov 24, 2010 #

Note
slept:8.0

915-515.

super mellow day yesterday... lots of work. good thing. good sleep and another busy day.

8 AM

Cycling-MTB (Endurance - R1) 2:14:51 [3] 21.22 mi (9.4 mph) +2710ft
ahr:126 max:164

the plan called for some intervals on the road... but I bagged that idea... roads were kind of we from rain and i wanted to mtb.. so i did... and so glad i did.

trails were in perfect condition. good times. same loop that i rode with trevor last week. mtb is good.

3 PM

Running (Endurance - L1) 1:00:11 [3] 8.1 mi (7:26 / mi) +616ft 6:56 / mi
shoes: Nike Air Pegasus+ 27

kept procrastinating to knock this one out. busy day, work, taking care of beth (super sick).

had an interval run but wasn't feeling so just ran ez on the coast. awesome cool afternoon run. sun going down... just cruising.

Tuesday Nov 23, 2010 #

Note
slept:7.0 (rest day)

1015-515. Good day yesterday. good run and good sesh at RU... then a rad dinner with beth, good beers, and a bolts win....

slept ok. slept on my neck wierd... kind of stiff.

heading out for a COLD ride....

6 AM

Cycling-Road (Active Recovery - R1) 1:47:15 [2] 27.76 mi (15.5 mph) +1378ft

early morning recovery spin before a big morning/day of meetings. pretty tight, sluggish from RU... especially in upperback.

just out getting the blood flowing. MELLOW.

Monday Nov 22, 2010 #

9 AM

Running (Endurance - L1) 1:28:18 [3] 11.47 mi (7:42 / mi) +1402ft 6:54 / mi
shoes: Nike Air Pegasus+ 27

long run in Encinitas Ranch. Headed out and felt WAY better than expected. stoked. decided on a hilly route and just cruised. great endurance run, not fast, EZ effort.

3 PM

Strength/Core (RU Functional Strength) 45:00 [4]

solid sessiong before MNF!

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