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Training Log Archive: Grandpa Jameson

In the 7 days ending May 6, 2012:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	11:17:00	201.0	(17.8/h)	323.48	(28.7/h)	9318
	Running	8	7:38:15	55.91	(8:12)	89.98	(5:06)	5703
	CrossFit/Strength	3	1:00:00
	Cycling-Commute	2	45:00	8.0	(10.7/h)	12.88	(17.2/h)	100
	Total	17	20:40:15	264.91		426.33		15121
averages - sleep:7.9

4:55

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Sunday May 6, 2012 #

9 AM

Running 2:32:00 [3] 16.6 mi (9:09 / mi) +2572ft 7:59 / mi

hilly long run out at La costa. met up with MC for the first 90. good times, mellow pace, quite a bit of climbing.

Then another hour solo and i was really getting into a good groove at the 2 hour mark.... ran out of water or would have went longer. it was getting hot out there.

good run... ready to go longer.

4 PM

Running (sunday run #2) 34:16 [3] 4.41 mi (7:46 / mi) +368ft 7:12 / mi
shoes: Nike Lunar Elite +

i wanted 3 hours & 20 miles today so i headed for a quick on the ranch trails. felt better than i did this morning. could have easily knocked out an hour run... trying to be smartish....

5 PM

CrossFit/Strength (core - home) 5:00 [3]

quick core after run

2 x 100 various situps on ball

Saturday May 5, 2012 #

Note
slept:8.5

1030-645. pretty mellow friday night. a couple of beers at happy hour and then and epic dinner at rimels with KL & CG

Cycling-Commute 30:00 [3] 5.0 mi (10.0 mph)

rode my new BMX/Cruiser down to Alehouse for a beer and then up to Robbies for dinner with Gordon & Karen.... then back to beachside... adn then home at 2am.... shut down 3rd corner... again.

8 AM

Cycling-Road 4:25:00 [3] 79.0 mi (17.9 mph) +4567ft

good ride with brad, KL, & CG. out and up to ramona! solid on the climb, battling and brad... and i won the battle. good power when i wanted it. feeling good.... pretty smashed after ride.

avg pwr: 175
norm pwr: 230
max pwr: 811
kj: 2741

Friday May 4, 2012 #

Note
slept:8.75

10-645. zombie

i was going to wake up at 6 and hit the gym before riding but decided extra sleep was the right call. Big work day... and big weekend on tap. A lot to get done before sunday.

8 AM

Cycling-Road 2:08:00 [3] 36.0 mi (16.9 mph) +1306ft

sprinters loop with Kurt & Donna. Kind of tired and a lot on my mind work, life, etc. good to just spin the lets out.

4 PM

Running 30:56 [3] 4.2 mi (7:22 / mi) +184ft 7:04 / mi
shoes: Nike Zoom Elite

quick afternoon jog before heading out. felt ok, but pace was quick. just logging miles.

Thursday May 3, 2012 #

Note
slept:7.0

1215-715. out late... nothing like shutting down alehouse on a wednesday night. good times though... no regrets!

9 AM

Running 1:18:00 [3] 10.15 mi (7:41 / mi) +697ft 7:13 / mi
shoes: Nike Zoom Elite

ralled for a run in the lagoon. perfect conditions! sun out, getting hot.

through the lagoon out to san dieguito park and back.

4 PM

Running (2nd run) 37:38 [3] 5.0 mi (7:32 / mi) +512ft 6:52 / mi
shoes: Zoot Kapalani

2nd run. Ghetto Loop with Pete. Solid run. we were both a bit smashed from yesterday (and me from 10+ miles this AM) but still ran the loop a minute faster than last week. progress.

15 miles on the day.

Wednesday May 2, 2012 #

Note
slept:8.25

10-615. slowly getting back to "normal"....

9 AM

Cycling-Road 3:02:00 [3] 56.5 mi (18.6 mph) +2861ft

knocked up some work & webexing and then straight on the to the bike. solid team ride - pete, kurt, brett, donna, & susanne.

some hard riding today. having Brett there on the flats makes us all work harder and pete is coming on strong. solid pace out the bike path and then up the dirt road climb... a lot of attacking each other = fun!

avg pwr: 195
norm pwr: 243
max pwr: 899
kj: 2107

C • wanna ride soon? 2

5 PM

Cycling-Commute (CX bike) 15:00 [3] 3.0 mi (12.0 mph) +100ft

ok... so i am going to commit to riding/commuting down to the bars & out to eat in encinitas. i put flat pedals on my cx bike, and just got 2 new bikes. A 26" BMX bike and 29er beach cruiser...

ride to and from bars last night... big night.

Tuesday May 1, 2012 #

Note

10-6. in bed at 930... finally. need to get back in the groove.

7 AM

Running (wake up run) 32:02 [3] 4.2 mi (7:38 / mi) +180ft 7:20 / mi
shoes: Nike Zoom Elite

quick morning jog before heading to the gym. felt pretty good, not worried about pace. Just logging some miles and warming up.

8 AM

CrossFit/Strength (YMCA) 30:00 [3]

walked over the Y right after run and got down to business.

Pyramid.
5 rounds, 10 reps each lift with #45, #55, #65, #55, #45
squats, good mornings, deadlift, cleans, thrusters
*30 situps w/ med ball on ball between rounds

2 x lunge matrix (5 rounds each set) - 15lb db's
30 weighted sidebends between sets

2 x 30 hanging knee raises
standing myrtl moves between sets

4 PM

Running (slip and slide) 52:00 [3] 6.0 mi (8:40 / mi) +745ft 7:45 / mi
shoes: Brooks PureGrit - Red

after a meeting a panasonic met up with Slamo at Wahoo's and then they showed me the way. whiting ranch. drizzling mud run! the route we took was awesome, muddy, sliding everywhere, SINGLETRACK, laughing.

the more i run the better i feel. kind of surprised I am handling the load so well... my running crash boot camp is working... still trying not to over do it or push the limits. just want time on my feet.

can't wait to hit these trails again.

C • absorbing because 1

Monday Apr 30, 2012 #

Note
slept:7.0

11-6. up early for an ez spin with with Kurt before work. grinding.

2 nights in a row of going out... gotta stop!!!

7 AM

Cycling-Road 1:42:00 [3] 29.5 mi (17.4 mph) +584ft

mellow spin up to oside harbor and back. no soreness in legs from yesterdays big running. gonna keep it rolling....

9 AM

CrossFit/Strength (home sesh) 25:00 [3]

quick session right after getting home from ride.

3 rounds:
100 stiups on ball
20 TRX rows
20 pushups
20 air squats
3 x 1 min planks

4 PM

Running 41:23 [3] 5.35 mi (7:44 / mi) +445ft 7:10 / mi
shoes: Nike Zoom Elite

Hilly loop in the ranch. just jogging.... before last con call of the day. legs feel good.

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