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Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 30, 2014:

	activity	#	time	miles		km		+ft
	Running	6	6:38:30	51.6	(7:43)	83.04	(4:48)	7628
	Cycling-MTB	1	2:12:00	26.8	(12.2/h)	43.13	(19.6/h)	1893
	Strength/Core	3	2:05:00
	Cycling-Road	1	1:19:00	21.9	(16.6/h)	35.24	(26.8/h)	758
	Rowing	1	8:00	1.25	(6:24)	2.01	(3:59)
	Total	10	12:22:30	101.55		163.43		10279
averages - sleep:8.9

2:19

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Sunday Nov 30, 2014 #

Note
slept:10.0

my sleeping game is strong right now.

8 AM

Running 1:00:00 [3] 7.5 mi (8:00 / mi) +810ft 7:15 / mi
shoes: Hoka Challenger (Org)

killer run with ruby. slow going at the start but we both warmed up into it. fighting the urge to run more which is always a good sign. body feels great.

9 AM

Cycling-Road 1:19:00 [3] 21.9 mi (16.6 mph) +758ft

mellow spin down the coast after ride... into a gnarly headwind. spotted denner ripping on the coast and rode next to him & chatted while he cooled down.... always good. flipped it at del mar heights and then had a ripping tailwind. kind of over road riding right now.... hard to motivate to be a sitting duck to cars when i have desire to race my bike... but i know it helps keep me healthy.... tough call.

C • good seeing you dude 2

Saturday Nov 29, 2014 #

Note
slept:9.5

one of the best nights of the year! it was fun watching slater drink a gallon of wine.

8 AM

Running 30:30 [3] 4.1 mi (7:26 / mi) +361ft 6:52 / mi
shoes: Hoka Clifton (Blue)

easy cruise around the hood with ruby to loosen and warm up for my run. rubes was ripping this morning.

Running 1:05:00 [3] 10.1 mi (6:26 / mi) +922ft 5:55 / mi
shoes: Hoka Clifton (Blue)

ten mile tune up. plan was the run the 10 mile hood loop steady and push the climbs. pretty shocked with the pace but it came easy. last bit of work done. definitely ready to race.

Friday Nov 28, 2014 #

Note
slept:9.0

awesome thanksgiving feast at union with maggie and kurt. ready for round 2.

7 AM

Cycling-MTB 2:12:00 [3] 26.8 mi (12.2 mph) +1893ft

mellow mtb spin at hodges. definitely wanted to avoid the roads today. fun ride and legs were pretty good.

Thursday Nov 27, 2014 #

Note
slept:9.5

bagged the idea of going to the group run for extra sleep. run started at 7. glad i did. just going to do my own thing.

Happy Thanksgiving.

8 AM

Running 1:42:00 [3] 12.7 mi (8:02 / mi) +2464ft 6:47 / mi
shoes: Hoka Challenger (Org)

good call on sleeping. legs definitely feeling the load from the week.. and that's what i wanted this week. just a nice hilly jog at la costa. time to taper... and eat turkey!

Wednesday Nov 26, 2014 #

Note
slept:7.5

good sleep. stoked to get this 4 day weekend started.... hopefully with a mellow, short day at the office.

quick beer at aleshoue with maggie (water for her). Kern River Just Outstanding IPA... secretly on draft. so good... on my favorite beers.

6 AM

Running 1:01:00 [3] 7.8 mi (7:49 / mi) +722ft 7:11 / mi
shoes: Hoka Clifton (Blue)

morning miles with rubes. killer morning and good legs... for both of us. ruby is getting fit fast!

1 PM

Strength/Core (crossfit) 40:00 [3]
shoes: Reebok Nano 4.0 (BLK/RD)

fitness session
dynamic warm up

A).
3 Sets:
Max Strict Pull-Ups (31)
Max Dips (22 on rings - hard)

B).
AMRAP 5 Minutes:
10 Sit-Ups (ABMAT, butterfly style)
10 Leg Circles (5 in each direction)
5 rounds _ 10

C).
4 Rounds:
500M Row
12 Box Jumps 24"
12 DB Thrusters 2 x #20 db
Rest 2 Minutes
11:44

Rowing 8:00 [3] 1.25 mi (6:24 / mi)

4 x 500m during workout

Tuesday Nov 25, 2014 #

Note
slept:7.5

up a littler earlier to hit woodson with mario before work. slept on my arm weird...

6 AM

Running 1:14:00 [3] 8.4 mi (8:49 / mi) +2349ft 6:58 / mi
shoes: Hoka Challenger (Org)

woodson with mario. kinda heavy legs at the start due to doing long run on sunday. came around after i loosened up. killer morning but a bit dry. just at steady effort. solid run.

12 PM

Strength/Core 40:00 [3]
shoes: Nike Pegasus 31 (Blue)

smaller class due to holiday and running WOD....

800m jog WU
dynamic stretches and hip opening

Buy In:
Back Squat
WU - 10 x #45, 8 x #95, 6 x #115
3 @ 70% - 3 x #135
3 @ 80% - 3 x #145
3 or more @ 90% 3 x #155 (easy)
one of the coaches let me borrow some oly lifting shoes for the last two set. wow... what a difference they make.

WOD:
4 Rounds:
200M Run
20 Kettlebell Swings 53/35
20 Burpees
Rest 2 Minutes
- To score, take your total time and subtract 6 minutes
8:45 Rx

good one today and felt great. way more energy than this morning.

C • scorcha 3

Running 6:00 [3] 1.0 mi (6:00 / mi)
shoes: Nike Pegasus 31 (Blue)

800m run for WU & 4 x 200m during WOD

Monday Nov 24, 2014 #

Note
slept:9.5

epic, zombie sleep. jogged down to drop off pup. no run today.... hit 7 days in a row, unintentionally. feeling great though...

12 PM

Strength/Core (crossfit) 45:00 [3]

keeping the engine hot....

WU on bike
dynamic warm up
thruster skill work

Buy In:
10 Minutes:
1 RM Thruster
10 x #45, 5 x #65, 3 x #75
1 x #85, #95, #105, #115

WOD
“Fran”
21-15-9
Thrusters 95/65 (#65)
Pull-Ups
3:40 - all unbroken. i'd like to do this rx at some point

C • 3:40 4

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