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Training Log Archive: Grandpa Jameson

In the 7 days ending Jun 3, 2012:

activity # timemileskm+ft
  Cycling-Road7 17:54:00 300.86(16.8/h) 484.19(27.0/h) 20043
  Running3 3:06:14 23.17(8:02) 37.29(5:00) 1706
  Cycling-MTB1 1:11:00 14.32(12.1/h) 23.05(19.5/h) 453
  Strength/Core2 1:00:00
  Total13 23:11:14 338.35 544.52 22202
averages - sleep:7

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Sunday Jun 3, 2012 #

Note

10-6. not epic sleep.
8 AM

Running 1:45:00 [3] 13.05 mi (8:03 / mi) +801ft 7:36 / mi
shoes: Nike Lunar Glide 3

Met up with bryan for a mellow run in San Elijo Lagoon. I wanted to err on the side of going easy with the race next sunday, but still wanted to log some time on my feet. good run, feeling fresh, and always good talking with bryan.
11 AM

Cycling-MTB 1:11:00 [3] 14.32 mi (12.1 mph) +453ft

bryan and i headed straight to PQ canyon after the run and met up with Erin & Sean. Mellow loop through the canyon. felt great on the bike, tons of energy, and just having fun.

Saturday Jun 2, 2012 #

Note
slept:7.5

11-630. good sleep could have used a mega sleep... maybe tomorrow. may bag all plans.
8 AM

Cycling-Road 3:54:00 [3] 70.5 mi (18.1 mph) +4101ft

good ride with the crew today. perfect weather out east.

my favorite route. pretty good legs today.

Friday Jun 1, 2012 #

Note
slept:7.0

10-7. good times a pizza port last night. i was planning on running after work yesterday but pete wanted to grab a beer and talk about our coaching biz. glad i skipped. i was noticeably tired yesterday and am feeling good today. ready for the weekend.
6 AM

Cycling-Road (commute) 1:55:00 [3] 33.0 mi (17.2 mph) +1667ft

good morning commute. met denner & airey at the kook and rolled down the coast. bike path out to camino del sur and then airey took me on a bonus loop. good riding and talking. effortless miles before work.
12 PM

Running (lunch run) 47:19 [3] 5.62 mi (8:25 / mi) +554ft 7:42 / mi
shoes: Brooks PureGrit - Red

run taper is working. felt awesome. steep and technical run so pace doesn't reflect the awesomeness.

got out lunch and did some more exploring. so much 1 track in the PQ canyon. so many options. got lost a bit in tunnels on the way back. more running at lunch from here on out. love it... so hot in the canyon!
4 PM

Cycling-Road (commute home) 1:09:00 [3] 20.4 mi (17.7 mph) +938ft

Friday spin home from work with airey. ended up being a pretty big day. stoked for the ride home... more epic weather.

Thursday May 31, 2012 #

Note
slept:7.0

10-5.
6 AM

Cycling-Road 2:10:00 [3] 33.5 mi (15.5 mph) +3222ft

another beautiful morning! rolled at 6 with bryan and trevor. 3 times up soledad - via capri, soledad mtn rd, & hidden climb. some super steep stuff but was feeling strong.
C • Yes! 1
12 PM

Strength/Core (Intuit - Lunch Sesh) 20:00 [3]

quick sesh at lunch to promote recovery.

Wednesday May 30, 2012 #

Note
slept:7.0

1030-530. better sleep. sill not a great pattern, but that will be changing.
8 AM

Cycling-Road 3:04:00 [3] 54.51 mi (17.8 mph) +3793ft

solid ride with the team!! stoked to not have to go into the office today. so nice out, blazing sun, hot. good times.
2 PM

Note

ART & PT with Bryan at RU. secret sauce. stoked to have him & the team in my corner.

Tuesday May 29, 2012 #

Note
slept:6.5

1030-5. earling morning with bryan. should be interesting.
6 AM

Cycling-Road (hill repeats) 2:13:00 [3] 32.6 mi (14.7 mph) +3402ft

met up with bryan and rolled at 6am from RU. More strength work on TP. 4 in & 4 out. Feeling and feels good to just be getting the work done with bryan. lots of good talking.
12 PM

Strength/Core (Intuit - Lunch Sesh) 40:00 [3]

not very motivated at first, but then got to work. a lot on my mind. should have just hit the trails.

3 x 10 calf raises (ea leg)

3 rounds
5 x step down lunge matrix #15
5 x step down down and reach matrix
30 situps

Squats
15 x #95
12 x #105
10 x #115
8 x #125
6 x #135
4 x #145
2 x #155
4 x #145
6 x #135
8 x #125
10 x #115
12 x #105
15 x #95
*30 situps on ball between each set
C • Squat 1
5 PM

Running 33:55 [3] 4.5 mi (7:32 / mi) +351ft 7:01 / mi
shoes: Hoka - Combo XT

quick yog after work. mind racing. need to plan my summer of fun. so many things i want to do... so little time!

Monday May 28, 2012 #

9 AM

Cycling-Road 3:29:00 [3] 56.35 mi (16.2 mph) +2920ft

awesome day. rolled down to Pannikin to meet brad for coffee and a mellow spin. what was supposed to be a mellow 2 hours turned into 3.5. too nice to go home!

legs were a little tired starting out but came around.

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