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Training Log Archive: Grandpa Jameson

In the 7 days ending Sep 7, 2014:

activity # timemileskm+ft
  Running6 7:18:30 52.77(8:19) 84.93(5:10) 7345
  Cycling-Road2 2:31:00 42.0(16.7/h) 67.59(26.9/h) 1834
  Strength/Core3 2:00:00
  Cycling-MTB1 1:47:00 19.7(11.0/h) 31.7(17.8/h) 2694
  Hike1 1:00:00 2.1(28:34) 3.38(17:45) 679
  Yoga1 1:00:00
  Dry Sauna3 50:00
  Total15 16:26:30 116.57 187.6 12552
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

Running 1:35:00 [3] 10.45 mi (9:05 / mi) +1486ft 8:01 / mi
shoes: Hoka Stinson Trail

awesome run with maggie. easy effort up and down gray's peak and then an out and back on the single track towards hannah flat campground. such a killer, perfect day. one of my favorite places to run.

Saturday Sep 6, 2014 #

Event: Endure the Bear
 

Note
slept:7.5

mellow drive to big bear after work. got here a little after with a stop for dinner along the way. so stoked to be here and breathe the mtn air. the race should be fun but not looking to gut myself if there isn't any competition. hopefully there is but last year i won by 25 minutes. i just want a nice steady effort and to have fun after. planning on hiking later with rubes and maggie and backing it up tomorrow.

great night of sleep up here. usually a struggle a bit the first night at altitude. not the case this time.
7 AM

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi) +148ft 7:28 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)

easy warm up with maggie.
8 AM

Running (RACE!) 2:28:00 [3] 19.7 mi (7:31 / mi) +2890ft 6:36 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)

such a fun, low key race. Didn't have great legs today. Ran the first 10 miles a pretty hard tempo and then just cruised the last 10 not trying not to smash myself. Stoked with the effort and pace at altitude and that I was 6 minutes faster than last year on an easier effort.

Maggie won too and was 2nd Overall. Not a lot of competition but such a killer course and laid back vibe.
11 AM

Running warm up/down 9:30 [3] 1.0 mi (9:30 / mi) +49ft 9:05 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)

easy jog back to cabin to pick up the pup and then back to race finish.
2 PM

Hike 1:00:00 [3] 2.1 mi (28:34 / mi) +679ft 21:52 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

hike with maggie and ruby up and around castle rock in big bear. killer area with trails in all directions. popped the question. booyah.

Friday Sep 5, 2014 #

Note
slept:8.0

zombie sleep. heading to Big Bear after work.
6 AM

Cycling-Road 1:23:00 [3] 22.8 mi (16.5 mph) +1152ft

mellow spin on the coast. down to TP and back. nothing hard. ran into elliott on the way back and cruise with him through cardiff and encinitas. legs aren't great right now. tomorrow should hurt plenty.
12 PM

Strength/Core 35:00 [3]

kept it pretty mellow as i will next friday too leading up to noble.

truestretching & stretching on the ball
band stretching & mobility
myrtl

2x
20 x pull ups
20 x air squats on bosu
20 x bosu sit ups
2 x lunge matrix
5 x 4e step down & reach on bosu
20 x leg raises on roman chair

Dry Sauna 20:00 [3]

another 20 minute sesh... was cracking at 17 mins.

Thursday Sep 4, 2014 #

Note
slept:7.5

everything went very well at work last night home at 830 in bed by 930. many weeks of these late nights left.
6 AM

Running 1:06:00 [3] 8.12 mi (8:08 / mi) +1220ft 7:07 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)

solid run out a la costa. found the cut through to get to the copper creek trail head. easy 2 mile warm up and then hit the whip tail climb from the creek trail to the kiosk. Go the CR for the whiptail climb in the process and a couple of others. had thoughts of doing another long climbed but decided to save it for the weekend.

http://app.strava.com/activities/189743961
12 PM

Dry Sauna 20:00 [3]

would like to get up to 30 mins a few times before noble.

Wednesday Sep 3, 2014 #

Note
slept:8.0

good sleep. riding again today. not trying to run myself into the ground with a big weekend up in big bear on tap and after running 12 on Monday.

Big Wednesday on the work front.
C • big bear 1
6 AM

Cycling-MTB 1:47:00 [3] 19.7 mi (11.0 mph) +2694ft

la costa mtb. climbed horned lizard, water tank, and denning raod. didn't have good legs to today. all the climbing required a lot of work which hasn't been the case the past few weeks. i am looking at it in a positive way. I am right where i want to be 2.5 weeks out from noble canyon. start unloading next week.
12 PM

Strength/Core 40:00 [3]

truestretch

10 x squat, good morning, DL, cleans, thrusters #45
squat WU
10 x #65, 8 x #95, 6 x #115

3x
8 x Squat #135
20 x kbs #35
50 x sit ups on ball

3x
8 x DL #115
5e x step up knee drive
5e x lateral/crossover step up knee drive

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

Dry Sauna 10:00 [3]

lax ball

Tuesday Sep 2, 2014 #

Note
slept:8.0

not ready to go back to work.... came home yesterday and had plans of stuff we needed/wanted to do but just ended up relaxing all day. felt awesome. body is great.
6 AM

Cycling-Road 1:08:00 [3] 19.2 mi (16.9 mph) +682ft

super mellow recovery spin up to carlsbad village and back. felt awesome to spin on a cool morning.
12 PM

Strength/Core 45:00 [3]

truestretch

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

5x
10 x pull ups
20 x bosu sit ups
10 x push ups
20 x roman chair leg raises

band stretching & mobility
myrtl
foam roller
5 PM

Yoga (core power) 1:00:00 [3]

C2
hot as F@#!

Monday Sep 1, 2014 #

9 AM

Running 1:50:00 [3] 12.3 mi (8:57 / mi) +1552ft 7:59 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)

maggie and I met steve at penny pines and we did the upper loop of the noble canyon 50k course. killer trails and the only area out there i really haven't run or ridden. the race is going to be fun!

nice mellow effort. felt great.

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