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Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 22, 2015:

	activity	#	time	miles		km		+ft
	Running	5	4:27:00	34.0	(7:51)	54.72	(4:53)	3265
	Cycling-Road	3	4:04:00	63.7	(15.7/h)	102.52	(25.2/h)	5105
	Cycling-MTB	1	3:37:00	37.5	(10.4/h)	60.35	(16.7/h)	6191
	Strength/Core	5	3:30:00
	Body Work	1	1
	Total	15	15:38:01	135.2		217.58		14561
averages - sleep:8.3

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Sunday Mar 22, 2015 #

Note
slept:8.0

"dinner" at PPH with maggie.
societe apprentice, stone enjoy by 4/20 and some killer wings!!

feeling good after yesterday. it was like a mini triathlon where the 3rd sport was cleaning out the garage.... non stop day.

8 AM

Running 1:21:00 [3] 10.4 mi (7:47 / mi) +993ft 7:09 / mi
shoes: Hoka Challenger #2 (Grn)

first long run in a while. First 40 minutes with ruby then back out the door for 40 more. felt good the whole time. very mellow effort.

Saturday Mar 21, 2015 #

Note
slept:8.5

relaxing friday night at home. ncaa basketball and HoC. grandpa style.

8 AM

Cycling-MTB 3:37:00 [3] 37.5 mi (10.4 mph) +6191ft

another super fun, climbfest out at la costa and san elijo. Overcast first half of ride and the blazing sun. killer day and better legs the longer I went.

4 PM

Running 30:00 [3] 4.1 mi (7:19 / mi) +346ft 6:47 / mi
shoes: Hoka Clifton #4 (ORG)

quick hood loop before heading to PPH. felt good.

Friday Mar 20, 2015 #

Note
slept:8.25

really good sleep.... been a busy week.

6 AM

Running 1:02:00 [3] 7.8 mi (7:57 / mi) +904ft 7:10 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

so stoked i bagged yesterday afternoon's jog (beers instead) and decided to run this morning. really missed morning runs. mellow, hilly hood loop and i felt good!

12 PM

Strength/Core 45:00 [3]

wu on bike
truestretch
band stretching & mobility
myrtl
couch stretch

2x
20e x bosu hip ext
sumo walk
3 x lunge matrix

10x
5 x pull ups
10 x push ups
15 x air squats
20 x sit ups
just over 14 flat and i was really trying to go fast just unbroken.

C • 50 PULLUPS 3

Thursday Mar 19, 2015 #

Note
slept:8.0

deep, unbroken sleep.

6 AM

Cycling-Road 1:34:00 [3] 26.2 mi (16.7 mph) +1647ft

torrey pines. didn't feel great rolling out but once I hit solana beach the legs woke up. inside, outside, then home.

12 PM

Strength/Core 30:00 [3]

quick.. not a ton of motivation. kinda been going through the motions in the gym lately. need a plan.....

truestretch.
10 x squat, good morning, dl, cleans, press #45

5 x barbell complex
- 20 x bosu sit ups between sets

Wednesday Mar 18, 2015 #

Note
slept:7.5

2 more episodes of house of cards down. on episode 34 now. season 3 is not nearly as good as 1 & 2... so far.

6 AM

Running 1:03:00 [3] 7.7 mi (8:11 / mi) +656ft 7:34 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

eays jogging on the hood trails with ruby. slow going for both of use. sore * tired from lifting & hill reps yesterday. good to be out running in the morning though.

12 PM

Strength/Core 45:00 [3]

much needed recovery session...

wu on bike & truestretch
band stretching & mobility
myrtl
couch stretch
foam roller
stretching over ball

4 PM

Body Work 1 [3]

PT session at Core for hip/groin

laser
astym
manual therapy - torture
stretching

all good stuff.

Tuesday Mar 17, 2015 #

Note
slept:8.0

good sleep. looking forward to cooler temps.

hip/groin all good this morning. stoked.

Cycling-Road 1:28:00 [3] 20.5 mi (14.0 mph) +2831ft

back for some more skyloft repeats. I like this workout/ride for many reasons. it's super dark in the morning now and the climb is an easy 15 min spin from home. little to no traffic on the road when I'm out there. just a quiet neighborhood street.... and it's a bitch.

10 reps today building throughout. #10 was my fastest.

12 PM

Strength/Core 50:00 [3]

truestretch
2 x 10 squat, good morning, DL, clean, press #45
10 x squat #95

5x
10 x kbs #50
10 x squat #115
10 x SDHP #50
30 x sit ups on ball

5x
5 x pull ups
10 x push ups on bose
Farmers carry 2 x #26 kb's
20 x bosu superman

couch stretch (major progress... so much more tolerable)
foam roller

Monday Mar 16, 2015 #

Note
slept:9.5

a bit of restless sleep due to it being so warm.

zero hip/groin soreness or tightness. maybe I'm finally turning the corner on this. astym on weds.

6 AM

Cycling-Road 1:02:00 [3] 17.0 mi (16.5 mph) +627ft

mega mellow. easy spin on the coast. down to del mar and back. killer sunrise.

12 PM

Strength/Core 40:00 [3]

truestretch, band stretching & mobility, myrtl

5x
10e x single kbs #26
2e x TGU #26
40 step sumo walk w/ band
20 x bosu situps
2 x lunge matrix

5 PM

Running 31:00 [3] 4.0 mi (7:45 / mi) +366ft 7:08 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

so good to be back jogging. first post daylight savings time after work jog.

hip/groin all good.

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