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Training Log Archive: Grandpa Jameson

In the 7 days ending Dec 14, 2014:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	5:22:00	90.1	(16.8/h)	145.0	(27.0/h)	3316
	Strength/Core	4	2:25:00
	Running	3	1:43:30	12.8	(8:05)	20.6	(5:01)	1049
	Dry Sauna	1	10:00
	Total	10	9:40:30	102.9		165.6		4365
averages - sleep:9.3

2:04

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Sunday Dec 14, 2014 #

Note
slept:10.0

another big one... all time sleeping skills right now.

9 AM

Cycling-Road 2:04:00 [3] 35.7 mi (17.3 mph) +1512ft

mellow sprinters after a relaxing morning and long walk with maggie and ruby. killer day and finally some fall-like weather. love it. legs are back... wanted to stomp today.

Saturday Dec 13, 2014 #

Note
slept:9.5

another big sleep.

Societe Pupil IPA and Stone Enjoy By 12.26.2014 both on draft at PPH last night... then In n Out on the way home. #feedthemachine

8 AM

Running 1:02:00 [3] 7.7 mi (8:03 / mi) +682ft 7:26 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)

easy cruise around the hood with ruby before xmas shopping. felt ok.

Friday Dec 12, 2014 #

Note
slept:10.0

boom... big sleep. 9-7. working from home today so the extra sleep while it was raining was awesome.. and much needed.

9 AM

Running 34:00 [3] 4.1 mi (8:18 / mi) +367ft 7:39 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)

rainy hood lap with rubes. nice and easy... and muddy. legs and body felt good.

Thursday Dec 11, 2014 #

Note
slept:8.5

feeling almost back to normal. still getting pretty tired in the afternoons.

6 AM

Cycling-Road 1:06:00 [3] 18.2 mi (16.5 mph) +636ft

another easy spin down to del mar and back. energy coming back.

12 PM

Strength/Core (crossfit) 45:00 [3]
shoes: Reebok Nano 4.0 (BLK/RD)

took it easy again today....
warm up on bike
long dymaic warm up
DL warm up with db's
good mornings with barbell

Buy In:
Deadlift - WU 5 x #95
5 @ 40% - 5 x #115
5 @ 50% - 5 x #135
5 @ 60% - 5 x #155

WOD:
AMRAP 90 seconds:

5 Deadlifts @ 75% - #135
Max Burpees over Barbell (24)
Rest 2 Minutes

AMRAP 90 seconds:
10 Deadlifts @ 65% - #115
Max Burpees over Barbell (21)
Rest 2 Minutes

AMRAP 90 Seconds:
15 Deadlifts @ 55% - #95
Max Burpees over Barbell (17)

C • Manimal 2

Wednesday Dec 10, 2014 #

Note
slept:9.5

great sleep. zero this morning. legs feel great. i could run.... but holding back. no interest in riding 3 days in a row.

met kurt at aleshouse after work. 2 good beers. Bear Republic Grand Am Pale Ale and Noble Ale Works Nelson Showers DIPA. The Nelson showers was bottle last week... so fresh and good!

12 PM

Strength/Core (crossfit) 45:00 [3]
shoes: Nike Pegasus 31 (Blue)

WU: 400m easy jog, 5 min on bike
long dynamic warm up and stretching... felt great

Buy In:
A).
10 Minutes:
Handstand Practice
- getting much better at free standing handstands

B).
3 Sets:
Max Strict Pull-Ups
3 x 10 easy

WOD:
1200M Run (just jogged)
36 Push Jerks #75
36 Box Jumps 24"
8:51

Running 7:30 [3] 1.0 mi (7:30 / mi)
shoes: Nike Pegasus 31 (Blue)

400m warm up + 1200m during workout

Tuesday Dec 9, 2014 #

Note
slept:9.0

great sleep. remarkably less sore this morning.

stomach/guts have been off since sunday night.

6 AM

Cycling-Road 1:10:00 [3] 19.2 mi (16.5 mph) +676ft

easy spin up to carlsbad village and back on the coast. colder this morning and first time wearing knee warmers this fall. legs better than yesterday.

12 PM

Strength/Core 30:00 [3]

truestretch and mrytl

5 rounds
10 pull ups
10 push ups
20 sit ups

Dry Sauna 10:00 [3]

lax ball

C • Crossfit style workouts 3

Monday Dec 8, 2014 #

Note
slept:8.5

much better sleep. still sore but worth it...

C • This photo is SO RAD!!! 3

6 AM

Cycling-Road 1:02:00 [3] 17.0 mi (16.5 mph) +492ft

easy spin on the coast. legs better then i thought they would be.

mind is swirling... already... about what to do next.

I'm on a timeline. moving march, baby late may/early june... then all about that with not concerns about racing.

Sean O'brien 100k 2/7? already signed up and i'm fitter than i've been in a long time.
Way too Cool 50k 3/7? i love 50ks. in the lottery for this on and it's a fast one.

12 PM

Strength/Core 25:00 [3]

mellow. loosening.
truestretch, band stretching, stretching over ball, foam roller

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