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Training Log Archive: Grandpa Jameson

In the 7 days ending Jan 5, 2014:

activity # timemileskm+ft
  Cycling-MTB3 6:25:00 71.1(11.1/h) 114.42(17.8/h) 7123
  Running8 3:11:00 24.9(7:40) 40.07(4:46) 2224
  Cycling-Road1 2:12:00 34.6(15.7/h) 55.68(25.3/h) 2096
  Yoga1 1:30:00
  Strength/Core3 1:30:00
  Hike1 1:00:00 3.7(16:13) 5.95(10:05) 300
  Swimming1 30:00 1.0(30:00) 1.61(18:39)
  Total17 16:18:00 135.3 217.74 11743
averages - sleep:8.4

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MoTuWeThFrSaSu

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.

Tuesday Dec 31, 2013 #

Note
slept:8.0

didn't get back from dinner in LA until 1130. long day.... and another coming up!

Hike 1:00:00 [3] 3.7 mi (16:13 / mi) +300ft 15:04 / mi
shoes: PI Road H3 - 2 - Red/Orange

hike around the hood trails with maggie and ruby. closing out 2013.
9 AM

Cycling-Road 2:12:00 [3] 34.6 mi (15.7 mph) +2096ft

fun hilly loop with maggie. she made me work a few times trying to drop me on the climbs. another beautiful day. we wanted to hit double peak but ran out of time. had to get back to pick up the pup.
11 AM

Running 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Saucony Kinvara 4 - OR/WH

easy jog with maggie down to pick up ruby and then back home. lower legs feel MUCH better. stoked. still going to rest.

i find out tonight if I get into the Tahoe Rim Trail 100.
3 PM

Swimming 30:00 [3] 1.0 mi (30:00 / mi)

first and only swim of 2013. Maggie has been wanting me to swim with her forever... i finally caved and had a lot of fun. a bunch of mixed swimming, lessons, drills, and kicking with maggie... she is f'n fast.

body felt great after.

Strength/Core 10:00 [3]

in gym after swim.

2 x 100 sit ups on ball
ankle mobility work

Monday Dec 30, 2013 #

Note
slept:9.0

more rest. legs are feeling good. L shin splint seems to be clearing up and R calf seems better. glad i didn't force it.

another busy day. ride, head to LA for dinner, drive home. this "vacation" is wearing me down!
7 AM

Running (dog jog) 8:00 [3] 1.0 mi (8:00 / mi)
shoes: New Balance 1400 - Green

ez jog down to drop off ruby and back. still a bit creaky but WAY better on both legs.
9 AM

Cycling-MTB 2:07:00 [3] 22.0 mi (10.4 mph) +2871ft

another solid ride out at la costa. PR'ing all the climbs. Putting in a bit more effort the last couple of rides and it feels good to open it up a bit.

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