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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 8, 2017:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	6:45:18	109.4	(16.2/h)	176.06	(26.1/h)	6865
	Running	3	2:28:45	18.9	(7:52)	30.42	(4:53)	851
	Cycling-MTB	1	2:01:17	28.3	(14.0/h)	45.54	(22.5/h)	2378
	Strength/Core	1	30:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	10	11:55:20	157.1		252.83		10364
averages - sleep:8.5

3:04

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Sunday Oct 8, 2017 #

Note
slept:8.75

good sleep. hoping to get in a longish ride later today. maggie still on the mend.... and not 100%.

8 AM

Running 32:40 [3] 4.0 mi (8:10 / mi) +232ft 7:45 / mi
shoes: Nike Air Pegasus+ 30 - Cali

mellow dog jog. running with both dogs is for sure challenging... but totally worth it.

1 PM

Cycling-Road 2:31:25 [3] 41.5 mi (16.4 mph) +2848ft
ahr:150 max:174

killer ride exploring some new roads/routes. only one bad section on 85/titan but other than that a killer loop that I will be expanding on. pretty good legs.

Saturday Oct 7, 2017 #

Note
slept:8.5

up early to get on it...

7 AM

Running 51:30 [3] 6.6 mi (7:48 / mi) +382ft 7:24 / mi
shoes: Hoka Clayton (Red)

mellow morning jog before breakfast and errands.

1 PM

Cycling-Road 1:09:47 [3] 18.9 mi (16.3 mph) +525ft
ahr:144 max:170

killer day. rode out towards roxborough on the highline canal trail. found a killer singltrack on the SE corner of chatfield state park and charged it... bad idea..... 10-15 goatheads in each tire. only had one tube on me.... soft pedaled home and barely made. double flat. killed the day. worked on my bikes at home after.

Friday Oct 6, 2017 #

Note
slept:9.75

had alarm set for 5am to get up and lift... didn't happen. slept until 645. feeling much better today.

9 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

10 AM

Strength/Core 30:00 [3]

quick one. planned down week on the lifting front. so nothing too hard.

2 x mini leg blaster, 20 x step ups, 10 x t-push ups, sumo walk

squat warm up: 5 x #45, 5 x #65, 5 x #95

3x
10 x squat #95
10e x single leg deadlift #35
10 x kbs #35
10 x push ups
10 x box jumps 24"
10 x weighted situp #25
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-MTB 2:01:17 [3] 28.3 mi (14.0 mph) +2378ft
ahr:145 max:175

lunch loop on the mtb. felt really good today. good call taking yesterday easy and sleeping in this morning.

Thursday Oct 5, 2017 #

Note
slept:6.5

home from airport around 1230am. Straight to bed and then up with Fi to get her to school, etc. tired for sure. stoked to be home as usual.

Cycling-Road 1:29:15 [3] 26.2 mi (17.6 mph) +1773ft

mellow lunch spin. tired and gut off but got out and got the legs moving.

Wednesday Oct 4, 2017 #

Note
slept:8.0 (rest day)

slept in after being out a bit late with the boys (gordon & trev). late night burrito a juanita's. pretty much nothing better.

flying home tonight. maggie is super sick.

another day off... after sleeping in didn't have time to get out before full day of meetings. i should get in a 1130 tonight and hopefully home by 1am.

Tuesday Oct 3, 2017 #

Note
slept:8.0

back in socal. grabbed a couple of beers at aleshouse with kurt and ramon on the way up from carlsbad... and then grabbed an epic burrito from filiberto's.

6 AM

Running 1:04:35 [3] 8.3 mi (7:47 / mi) +237ft 7:35 / mi
shoes: Hoka Clayton (Red)

easy jog on the coast from hotel down to leucadia and back. so much traffic. just easy jogging and feeling good.

Monday Oct 2, 2017 #

Note
slept:9.75

huge sleep. i was planning on getting up early to lift but fi was in our bed again and maggie moved to the couch. didn't want her to wake up so early so i just slept too.

afternoon flight to SD.

9 AM

Cycling-Road 1:34:51 [3] 22.8 mi (14.4 mph) +1719ft
ahr:142 max:162

got out the door after dropping fi off and school and picking up meds for maggie. cold! 42 degrees and drizzling. all layered. fun rip on the sv and kc trails. muddy in places and the gravel kings don't do too well in the mud. drifting and spinning out in places. good fun.

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