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Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 24, 2016:

activity # timemileskm+ft
  Cycling-Road4 8:19:00 138.0(16.6/h) 222.09(26.7/h) 10669
  Strength/Core4 2:35:00
  Cycling-MTB1 2:02:00 22.8(11.2/h) 36.69(18.0/h) 3255
  Cycling-Trainer1 1:00:00 16.0(16.0/h) 25.75(25.7/h)
  Total10 13:56:00 176.8 284.53 13924
averages - sleep:8.5 weight:152lbs

» now

Sunday Apr 24, 2016 #

slept:9.0 (injured)

great sleep.

shin. same.
9 AM

Strength/Core 35:00 [3]

mellow morning and breakfast with Fi while maggie was knocking out her last long run before the marathon next week.

2 x barbell comples #45

every 2' for 20'
barbell complex #65

5 rounds
10 x toes to post
10 x weighted sit ups #25
20 x bird dog
11 AM

Cycling-MTB 2:02:00 [3] 22.8 mi (11.2 mph) +3255ft

sunday shredding at green mtn. super fun and good legs. big week on the bike and feeling great.

Saturday Apr 23, 2016 #

slept:8.5 (injured)

such good sleep.

DEXA scan results.... my bone density is above average everywhere. so there goes my theory of why my shin keeps getting lit up.

shin has been getting noticeably better each day now.... going to take one more full week. when we get back from socal I'll hope to get back at it.
9 AM

Cycling-Road 3:18:00 [3] 50.5 mi (15.3 mph) +3747ft

killer ride with maggie... so fun. hoping my shin heals quickly because i can't wait to get into the mountains for all day affairs this summer.

chatfied, deer creek, south valley, KC, willow springs, red rocks, 470 path, chatfield home. solid look without going to high. it was only Maggie's 2nd ride outside since Fi was born and she killed it.... and as always attacked me a bunch and tried to drop me descending down into morrison... i love her!

Friday Apr 22, 2016 #

slept:8.5 weight:152lbs (injured)

been slaying on the work front... ready for an mellow day and night and then some vacation next week in socal... bummer i won't be running out there.

shin. about the same i think. 99% it is a SFX... even if just a small mild one. hopefully not running after i felt the first sign of it will expedite things.

up a couple lbs. once i knew my shin was F'd kind if bee eating like shit and drinking more beer. i'll turn that around next week.
12 PM

Cycling-Road 1:36:00 [3] 29.0 mi (18.1 mph) +2139ft

fun ride. 80 degrees out on deer creek. climbed up to the high grade turn off. pushed in spots. this would be a good ride for a fartlek ride.
2 PM

Strength/Core 30:00 [3]

right after ride.

DL warm up: 10 x #45, 10 x #95, 8 x #115

EMOM for 20'
5 x DL #135
5 x kbs #35 (need to get a heavier kb)
10 x sit ups on ball


Thursday Apr 21, 2016 #

slept:8.0 (injured)

up at 5am with no alarm. rested. so just started working to clear up some time to ride later.

shin mildly better.

I think the universe wants me to ride my bike. the day i post this blog my shin starts acting up:

every time i decide to "just run" this happens. you think i would have learned.
6 AM

Strength/Core 45:00 [3]

SSD In-Season Session #7 - solid workout and motivation was back a bit.

Warm up:
4 x barbell complex #65

FS warm up: 8 x #65, 6 x #85, 2 x #95

(1) 10 Rounds
2x Front Squat #100
10 x kb SDHP #35
5e x eccentric calf raises

(2) 6 Rounds
10x Military Press #75
5e x kb row #35
Hip + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
10x toes to post
10x Russian Twist #26
10x Slasher #35
11 AM

Cycling-Road 1:42:00 [3] 29.1 mi (17.1 mph) +2700ft

killer ride and weather. deer creek to turkey creek. I can't remember that last time i did that climb... last fall?

Wednesday Apr 20, 2016 #

slept:8.5 (injured)

plana is to continue to bank sleep and take it easy. maybe i can beat this thing in a couple of weeks.

shin a bit better today. been wearing the boot 90% of the time. Dr today. the only change i made in my training was running in the NB Fresh Foam 1080's the sunday before my shin lit up. I really don't think that's what caused the issue though... but that's the only difference.
11 AM

Cycling-Road 1:43:00 [3] 29.4 mi (17.1 mph) +2083ft

easy spin after doc appt. good legs and stoked to just be outside. did half of the dear creek climb. looking forward to all the snow melting and getting in some some climbing.

doc thinks i caught my shin before it turned into a full on stress fracture base on his testing and feeling around. lets hope so. we'll see. getting a dxa scan friday. to check bone density.

Tuesday Apr 19, 2016 #

slept:8.0 (injured)

good sleep.

shin is fucked. mind boggling. I've been wearing the boot and it seems to be getting worse? Dr Appt tomorrow. Might as well confirm what I already know.
3 PM

Strength/Core 45:00 [3]

5 rounds
30" ropes
10 x kbs #35
20 x russian twist #26
10 x weighted sit up #25
10 x kneeling slasher to halo
10 x push ups

10 rounds
10 x RDL #65
10 x bent over row #65
3e x kb snatch #35

Monday Apr 18, 2016 #

slept:9.0 (injured)

great sleep. didn't move.

shin about the same i think.
12 PM

Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)

trainer spin

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