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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 23, 2014:

activity # timemileskm+ft
  Running10 8:21:10 68.15(7:21) 109.68(4:34) 4798
  Strength/Core4 2:00:00
  Cycling-Road1 1:29:00 24.3(16.4/h) 39.11(26.4/h) 1207
  Total15 11:50:10 92.45 148.78 6005
averages - sleep:8.5 weight:150lbs

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MoTuWeThFrSaSu

Sunday Feb 23, 2014 #

Note
slept:8.5

no sunday sleep in... rubes was ready to trip early.
8 AM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +607ft 6:55 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

killer run through the lagoon. I felt awesome from the start on this one. ruby was setting the pace for us and was ripping along the entire time. so much fun.

Saturday Feb 22, 2014 #

Note
slept:9.0

good one.

Dinner at PPH. never lets me down.
Belching Beaver Hop Highway IPA - very good
Port Mongo IPA - Always awesome
Rough Draft - hop therapy DIPA - let down. too sweet for me.

rare these days to have more than 2 beers. old man.
9 AM

Running 1:30:00 [3] 12.9 mi (6:59 / mi) +755ft 6:37 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

Thirds progression run at pq canyon with maggie. 30 min blocks descending throughout.

solid run. last 10 minutes were kinda tough.
Lap 1 - 30 mins - 3.99 miles - 7:31 pace
Lap 2 - 30 mins - 4.35 miles - 6:54 pace
Lap 3 - 30 mins - 5.56 miles - 6:35 pace
C • That's 1
10 AM

Running 10:00 [3] 1.2 mi (8:20 / mi) +23ft 8:11 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

easy jog after workout
4 PM

Running 31:30 [3] 4.1 mi (7:41 / mi) +420ft 7:00 / mi
shoes: Nike Zoom Fly - Volt/Red

mellow hood lap with maggie and ruby. feeling nice and loose. 18+ miles on the day. stoked.

Friday Feb 21, 2014 #

Note
slept:7.75

zombie sleep. didn't wake up once. running induced.
6 AM

Running 44:00 [3] 5.5 mi (8:00 / mi) +518ft 7:21 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

mellow recovery jog with maggie and ruby. felt better than i did last night. looking forward to tomorrow run/workout.
12 PM

Strength/Core 30:00 [3]

standard friday loosening & core session.

truestretch
2 x swill ball core circuit
myrtl
ankle mobility work

Thursday Feb 20, 2014 #

Note
slept:7.5 weight:150lbs

another late night at work. getting close to finishing this project... can't wait to have my wednesday's back.
6 AM

Running 1:25:00 [3] 11.8 mi (7:12 / mi) +719ft 6:49 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

medium long run with maggie. ran the lagoon loop from home. a bit groggy starting out but started feeling good after ~3 miles. Just logging the miles on this one.
7 AM

Running (strides) 2:40 [3] 0.45 mi (5:56 / mi)
shoes: Nike Air Pegasus+ 30 - Oregon

4 x 20" strides at the Y after run and then jogged home.
12 PM

Strength/Core 30:00 [3]

truestretch

2x
21 x TRX IYT
10 x TRX push up/fly

2x
3 min plank
1 min flutter kicks
1 min superman flutter kicks

2x on bosu
20 x overhead tri ext #27.5
20 x bicep curl (ea arm) #20
20 x lateral shoulder raises #10
20 x push ups
20 x sit ups

pvc roller
5 PM

Running 43:00 [3] 5.4 mi (7:58 / mi) +486ft 7:20 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

evening jog around the hood with maggie. a bit bonky in the middle but felt better towards the end. big. feeling good and properly tired.

Wednesday Feb 19, 2014 #

Note
slept:8.0

gnarly dreams.
6 AM

Running 1:02:00 [3] 8.1 mi (7:39 / mi) +811ft 6:59 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

easy shakeout with maggie and ruby. legs and body are feeling really good right now.
12 PM

Strength/Core 25:00 [3]

quick one

truestretch

squat pyramid
12 x #45, 10 x #65, 8 x #95, 6 x #115, 4 x #135, 2 x #145, 1 x #155
then back. reps up, weight down

2 x 100 sit ups on ball

Tuesday Feb 18, 2014 #

Note
slept:10.0

huge sleep... must of needed it. feel awesome.
8 AM

Running 1:13:00 [3] 10.6 mi (6:53 / mi) +459ft 6:37 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

so nice getting out the door a bit later....

long warm up and then 25 minutes @ steady. faster and easier than last week.

25 min, 4 miles, 6:18/ mile pace - this relatively easy and very manageable.

long mellow cool down.

Monday Feb 17, 2014 #

Note
slept:8.5

mega sleep..... a couple good beers at pizza port last night. kook IPA and poor mans' DIPA. port never lets me down.
6 AM

Cycling-Road 1:29:00 [3] 24.3 mi (16.4 mph) +1207ft

mellow spin down the coast and back. still a bit of soreness in the quads but a nothing crazy. killer morning.
12 PM

Strength/Core 35:00 [3]

good energy today....

stretching

5x
5 x dead hang pull ups
10 x t-push ups
15 x air squats
20 x hanging knee raises

trustretch

2 x 80 sit ups on ball w/ med ball

2x
10 x squat, good mornings, deadlifts, cleans, thrusters #45
20 x kbs #35

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