Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 28 days ending Feb 28, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	9	17:24:16	293.45	(16.9/h)	472.26	(27.1/h)	21484
	Cycling-Trainer	11	17:01:43	367.69	(21.6/h)	591.74	(34.7/h)	13465
	Cycling-Mixed Terrain	7	16:35:14	253.35	(15.3/h)	407.73	(24.6/h)	11421
	Running	16	12:14:32	89.99	(8:10)	144.83	(5:04)	4743
	Strength/Core	8	6:50:00
	Hike	7	1:10:00	3.5	(20:00)	5.64	(12:25)	1890
	Total	51	71:15:45	1007.98		1622.19		53002
averages - sleep:8.8 weight:148lbs

5:06

0:00

» now

Wednesday Feb 28, 2018 #

Note
slept:8.5

great sleep. properly feeling the hard work on the bike.

7 AM

Running 36:00 [3] 4.23 mi (8:31 / mi) +238ft 8:05 / mi

easy jog with the pups.... strength warm up.

8 AM

Strength/Core 1:00:00 [3]

2 x myrtl - barbell complex - 20 x step ups - 10 x push ups - sumo walk

Plyos
3 x 5 box jum/depth down 24"
- 10e kneeling slasher to halo #26 between sets

3x
10 x squat jumps
20 x lunge jumps
- 10 x russian twists #26 between sets

squat
10 x #65
10 x #100
10 x #110
10 x #120
- 20 x sit ups between sets

deadlift
10 x #115
10 x #135
10 x #150
10 x #165
- 20 x sit ups between sets

3x
10 x thruster #65
10 x kbs #35
10e x renegade rows #20
20 x lateral box hop overs
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Road 1:23:55 [3] 23.75 mi (17.0 mph) +512ft
ahr:134 max:151

pure recovery mode. easy spinning on the platte river path.

ap: 145
np: 155
mp: 455
728 kJ

Tuesday Feb 27, 2018 #

Note
slept:7.5

worked a bit late and then couldn't fall sleep. that rarely happens.

power test today.

10 AM

Cycling-Road 2:08:00 [3] 36.72 mi (17.2 mph) +3031ft
ahr:150 max:192

power test 3 of the sessions:6 program. stoked on the progress. lifetime bests across the board.

test 1 - test 2 - test 3

20' Aet interval (165 bpm cap): 240-260-262
1' all out: 522-550-600
2' all out: 394-417-472
4' all out: 340-359-386
ftp: 260-275-292

stoked.

ap: 192
np: 262
mp: 969
1469 kJ

C • nice! 3

Monday Feb 26, 2018 #

Note
slept:9.0

good sleep!!

down week on the training front and a quick family trip to StL Fri-Sun.

9 AM

Running 35:08 [3] 4.4 mi (7:59 / mi) +238ft 7:36 / mi
shoes: Saucony Kinvara 4 - OR/WH

easy jog with the pups. wore an old pair of saucony's. bad idea... like running on 2x4's. need to get a new pair of hokas for pounding the concrete hood paths.

12 PM

Cycling-Mixed Terrain 1:33:06 [3] 24.9 mi (16.0 mph) +928ft
ahr:138 max:162

super mellow spin out to waterton and back. the dirt is in prime condition. high 40s... felt warm and awesome!

Sunday Feb 25, 2018 #

Note
slept:9.0

great sleep after a night out with maggie. beers, bourbon, & sushi.

8 AM

Running 36:00 [3] 4.31 mi (8:21 / mi) +238ft 7:56 / mi
shoes: Hoka Stinson ATR 3 (Blue)

sunday shakeout with the pups. super easy. cold and sunny.

9 AM

Cycling-Mixed Terrain 2:06:14 [3] 32.25 mi (15.3 mph) +1660ft
ahr:141 max:168

mellow spin on the dirt. highline canal to chatfied to deer creek to south valley to atlas coffee to meet maggie. mocha and pumpkin bread. easy spin back home. cold but it felt great. winds started picking up again on the way home... howling now. winds have been nuts lately.

Saturday Feb 24, 2018 #

Note
slept:8.75

good sleep... and no snow overnight. stoked. gonna charge outside.

11 AM

Cycling-Road 57:07 [3] 14.56 mi (15.3 mph) +738ft
ahr:141 max:169

bad idea... rolled out in the wind and cold. the cold was actually find but winds were gnarly. gusts blew me off the road twice in the first 25' so I headed home.... not worth it.

12 PM

Cycling-Trainer 2:00:00 [3] 36.43 mi (18.2 mph) +3196ft
ahr:152 max:170

came home and jumped on the trainer... to every bit of motivation to do so. stoked to get in 2 hours but nothing awesome about it.

Friday Feb 23, 2018 #

Note
slept:9.5

mega sleep... doing that strength session yesterday afternoon kinda smashed. super tired after dinner.

7 AM

Running 1:05:00 [3] 8.0 mi (8:07 / mi) +473ft 7:42 / mi

easy jog to drop off the pups and then the long hood loop. brisk... 12 degrees and sunny. felt good.. super refreshing!

12 PM

Cycling-Road 1:56:21 [3] 34.91 mi (18.0 mph) +2717ft
ahr:144 max:186

last VO2 session of the block!! didn't want to do this on the trainer so charged outside. upper 20s and sunny! warmed up to a balmy 30! stoked with how this went definitely got stronger throughout the last 3 week block.

4 x 2' VO2 (371,369,366.370)
4 x 4' VO2 (330,328,3337,343)

stomping.

ap: 203
np: 259
mp: 670
1414 kJ

Thursday Feb 22, 2018 #

Note
slept:9.75

more cold weather and trainer time on tap.....

7 AM

Cycling-Trainer 1:00:00 [3] 20.51 mi (20.5 mph) +919ft
ahr:145 max:160

mellow spin on zwift to start the day. fasted.

ap: 170
np: 177
mp: 398
616 kJ

3 PM

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

warm up

Strength/Core 50:00 [3]

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

Plyos
3 x 5 box jum/depth down 24"
- 10e kneeling slasher to halo #26 between sets

3x
5 x tuck jumps
20 x lunge jumps
- 10 x russian twists #26 between sets

deadlift
10 x #95
10 x #135
10 x #165
8 x #195
4 x #220
- 20 x sit ups between sets

3x
10 x front squat #85
10 x kbs #35
10 x single leg TRX squat
10 x balance board push ups
15 x TRX IYT
10 x step ups with #40 weight vext
20 x kb passthrough plank #26

Wednesday Feb 21, 2018 #

Note
slept:8.25

up earlier than normal to knock out some work. gotta head to the datacenter later today.

8 AM

Cycling-Trainer 2:00:00 [3] 44.51 mi (22.3 mph) +974ft
ahr:148 max:166

3 x 20' strength/big gear intervals @ 240. just a grinder but not too taxing. took it really easy on the recoveries.

ap: 189
np: 207
mp: 396
1360 kJ

Tuesday Feb 20, 2018 #

Note
slept:9.25

solid sleep. solid amount of snow. more VO2 intervals on tap for today and it's looking like a big week on the trainer.

9 AM

Cycling-Trainer 2:00:00 [3] 45.78 mi (22.9 mph) +997ft
ahr:155 max:191

the same session i've been doing. super stoked with the progress. i haven't done consistent VO2 work in years... always kind of avoided it because it doesn't "feel" good.

10' big gear/strength intervals @ 235 watts, 15" surges to 335 last 5'
4 x 2' VO2 (362,344,355.353)
4 x 4' VO2 (304,304,309,305)
2 x 10' big gear/strength intervals @235

ap: 200
np: 240
mp: 569
1441 kJ

3 PM

Running 38:18 [3] 4.34 mi (8:49 / mi) +238ft 8:23 / mi
shoes: Nike WH4 (Fluoro)

jogging with pups. legs were feeling the workout from the morning all day walking around... but felt great jogging and better after. some deep snow off the path... dogs loved it!

Monday Feb 19, 2018 #

Note
slept:8.5

woke up to snow on the ground... whoa! quick turnaround.

good sleep.

8 AM

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

strength warm up

Strength/Core 50:00 [3]

2 x myrtl - barbell complex - 20x step ups - 10 x push up - sumo walk

Plyos
3 x 5 box jum/depth down 24"
20 x toes to post

3x
5 x borad jumps
5 x vertical jumps
10 x weighted sit ups #25

squat
10 x #95
10 x #105
10 x #120
8 x #140
4 x #160
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
10e x walking lunges with kb overheard #26
10 x renegage rows
10e x lateral box hope overs 20"
1' plank

12 PM

Running 36:19 [3] 4.26 mi (8:31 / mi) +238ft 8:06 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups. cold and snowing... good amount of ice out there too. just took it easy.

Sunday Feb 18, 2018 #

7 AM

Running 40:00 [3] 4.8 mi (8:20 / mi) +248ft 7:57 / mi
shoes: Nike Air Pegasus+ 34 - Navy

sunday shakeout with the pups.

12 PM

Cycling-Mixed Terrain 2:13:14 [3] 32.7 mi (14.7 mph) +1102ft
ahr:135 max:159

mellow spin on the dirt after the pool and lunch with maggie and fi. sunny and warm... but plenty of wind. just didn't fight it and kept it easy. huge week. tired for sure.

Saturday Feb 17, 2018 #

Note
slept:9.25

great sleep.

Cycling-Road 4:16:52 [3] 70.08 mi (16.4 mph) +6963ft
ahr:154 max:179

solid day on the bike. mid 40s at the start mid 50s by the end. stoked get in a long one and long days to come. no really hard efforts today except climbing lookout. ate well and wasn't smashed by the end.

ap: 181
np: 218
mp: 690
2794 kJ

Friday Feb 16, 2018 #

Note
slept:9.0

good sleep. bummed on waking up to snow on the ground... was planning to ride outside today for more VO2 intervals....

7 AM

Running 1:00:00 [3] 7.0 mi (8:34 / mi) +438ft 8:06 / mi
shoes: Nike WH4 (Fluoro)

easy jog to drop off the pups. a couple inches of snow and ice underneath. work traction so not a big deal but still extra slow going.

11 AM

Cycling-Trainer 2:00:00 [3] 44.1 mi (22.0 mph) +1086ft
ahr:155 max:187

I was hoping to do this workout outside but there was still plenty of snow on the roads. another VO2 session with some strength work before and after nailed the intervals. stoked.

10' big gear/strength intervals @ 235 watts, 15" surges to 335 last 5'
4 x 2' VO2 (371,359,335.356)
4 x 4' VO2 (312,306,306,311)
2 x 10' big gear/strength intervals @235

ap: 199
np: 238
mp: 789
1437 kJ

Thursday Feb 15, 2018 #

Note
slept:9.0

rad time downtown (littleton) with the family last night. beers, food, and ice cream. doesn't get any better.

7 AM

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

warm up

Strength/Core 50:00 [3]

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

Plyos
3 x 5 box jum/depth down 20"
- 10e kneeling slasher to halo #26 between sets

3x
10 x squat jumps
20 x lunge jumps
- 10 x russian twists #26 between sets

deadlift
10 x #95
10 x #135
10 x #175
8 x #195
6 x #205
- 20 x sit ups between sets

3x
8e x split squat #65
10 x kbs #35
10 x man makers #20
10 x box jumps 24"
10 x weighted sit up #35
10 x toes to post
10 x face down back ext
10 x kb passthrough plank #20

11 AM

Cycling-Mixed Terrain 1:37:19 [3] 26.0 mi (16.0 mph) +942ft
ahr:141 max:164

easy spin out to waterton and back. cold and windy... but not fighting it... just keeping it mega easy.

Wednesday Feb 14, 2018 #

Note
slept:9.0

zombie sleep.

8 AM

Cycling-Road 2:03:45 [3] 34.62 mi (16.8 mph) +2807ft

stoked to get outside this morning. I was planning to ride the trainer because it's going to be super windy today (20-30mph). but the winds were light and the temps were already in the low 40s this morning so i charged.

i was supposed to do 2x15' big gear strength intervals but the wind was coming straight down the canyon so i just got in 30+ minutes of big gear work on all the climbs and rollers on my route.

forgot HRM.

ap: 183
np: 216
mp: 489
1360 kJ

12 PM

Running 34:18 [3] 4.22 mi (8:08 / mi) +239ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups. warm & windy.

Tuesday Feb 13, 2018 #

Note
slept:9.25

awesome sleep & crazy dreams.

9 AM

Running 34:42 [3] 4.26 mi (8:09 / mi) +237ft 7:44 / mi
shoes: Hoka Clifton v2 (GRN)

easy jog with the pups.... ruby is 5 years old today!

12 PM

Cycling-Road 1:50:59 [3] 33.71 mi (18.2 mph) +2588ft
ahr:151 max:182

more Vo2 intervals.... and got to do them outside. finally!! Legs were a bit sore/fatigued from the strength session yesterday but felt good after i warmed up.

4 x 2' @ 330 (359,351,353,356)
4 x 4' @ 305 (320,320,325,330)

a little hot on the intervals but felt great doing them and could have pushed more watts for sure.

ap: 198
np: 249
mp: 922
1318 kJ

Monday Feb 12, 2018 #

Note
slept:8.75

weekend was a blur.. in a good way.

8 AM

Running 1:01:13 [3] 7.5 mi (8:10 / mi) +308ft 7:51 / mi

in the upper teens and cloudy... cold but good to get the pups out to start the week. kinda tired today... expected that after long ride friday and back to back interval days this weekend.

3 PM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl - barbell complex - 20x step ups - 10 x push up - sumo walk

Plyos
3 x 5 box jum/depth down
20 x toes to post

3x
5 x tuck jumps
20 x lunge jumps
10 x weighted sit ups #25

squat
10 x #95
10 x #115
10 x #130
8 x #140
6 x #150
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
10 x step ups with #40 (2 x #20 kb)
10 x balance board push ups
5e x TGU #26
1' plank

balance board

Sunday Feb 11, 2018 #

Event: Old Man Winter Bike Rally

Note
slept:8.0

good sleep to knock out a trainer session before pool time with the family. a lot of snow... wonder what's going on with the race?

6 AM

Cycling-Trainer 1:30:00 [3] 32.98 mi (22.0 mph) +1017ft
ahr:146 max:161

stoked to get on it early and knock it out.... it's rare these days that i do something first thing in the morning... but love getting it out of the way.

pretty mellow with 10x3' big gear/strength intervals @ 240. solid work and feeling. stoked on the week even with missing wednesday with stomach bug. just keep feeling fitter by the week.

ap: 182
np: 196
mp: 392
983 kJ

1 PM

Running 33:53 [3] 4.3 mi (7:53 / mi) +50ft 7:48 / mi
shoes: Nike WH4 (Fluoro)

took the pups down to the river for some jogging. beautiful out. mid 40s, blazing sun, and melting snow. doesn't get much better! good legs and just an easy effort.

Saturday Feb 10, 2018 #

Note
slept:9.25

great sleep... and probably could have went back to bed for another hour. trainer session today with the snow on the ground and it being in the teens.

12 PM

Cycling-Trainer 2:00:00 [3] 45.51 mi (22.8 mph) +1414ft
ahr:153 max:189

snow day trainer session. moved this workout to today so i could ride long outside yesterday. same workout as tuesday. did the intervals in slope mode again and NAILED them! felt better than i did on tuesday.

4 x 2' @ 330 (361,350,345,338)
4x 4' @ 305 (308,306,298,310)

stoked with how i felt coming off the long ride.

ap:193
np: 230
mp: 599
1392 kJ

Friday Feb 9, 2018 #

Note
slept:8.5

more good sleep and 100% back to normal. stoked. even one day feeling sick makes appreciate how good it feels to be healthy.

big day on tap. half day of work. run & big ride before the snow rolls in.

7 AM

Running 1:02:00 [3] 8.1 mi (7:39 / mi) +474ft 7:15 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog to drop off the dogs and then a long hood lap. cold out but feeling really good.

C • Quick Question 6

11 AM

Cycling-Mixed Terrain 4:04:00 [3] 63.0 mi (15.5 mph) +2887ft
ahr:156 max:189

solid long ride and stoked to get it in before the snow and cold weather this weekend. met luke and adam at waterton and we did the out back and got about halfway up the Ct before it was too icy. good legs starting out.

massive headwind heading out of the canyon. i took a massive, hard pull and pulled the boys along for quite a while. felt super strong. unfortunately the wind never let up for the next 2+ hours and the temps kept dropping.

it was when i started riding, got up to 42, and dropped down to the mid 30s for the last hour. that and a massive, cold north wind made the last hour very special. didn't eat enough with the cold so has a mini bonk towards the end. all good and solid, big day.

Thursday Feb 8, 2018 #

Note
slept:9.75

mega sleep. definitely needed it. feel totally better today.. .we'll see how the day progresses. stoked i decided to take it easy yesterday. took a couple of neps and got a lot of work done.

8 AM

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

warm up

Strength/Core 50:00 [3]

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

Plyos
3 x 5 box jum/depth down 20"
- 10e kneeling slasher to halo #26 between sets

3x
5 x broad jumps
5 x vertical jumps
- 10 x russian twists #26 between sets

deadlift
10 x #95
10 x #135
10 x #140
8 x #180
6 x #195
- 20 x sit ups between sets

3x
10 x front squat #85
10e x renegade row #20
8e x front rack walking lunges #40
10 x kbs #35
10 x box jumps 24"
10e x kb passthrough plank #20

12 PM

Cycling-Road 1:33:23 [3] 25.7 mi (16.5 mph) +1309ft

mellow lunch spin maggie... .wind started howling...again... as soon as we hit the canyon. good to get out after a few days on the trainer.

Wednesday Feb 7, 2018 #

Note
slept:7.0

rough night of sleep. woke up around 11 and my stomach was killing me. up for a couple of hours. super nauseous but couldn't throw up. felt like i ate something bad. was feeling fine all night before bed.

better this morning but is still a bit wonky.

12 PM

Cycling-Trainer 31:43 [3] 12.02 mi (22.7 mph) +358ft

started to do workout on the trainer but bagged at 30' and after one interval. just feeling off, tired, and weak. battling this stomach bug. gonna lay low and hopefully feel better tomorrow.

Tuesday Feb 6, 2018 #

Note
slept:8.0

up early for some more firewall upgrades. stomach a bit off today.

9 AM

Cycling-Trainer 1:30:00 [3] 35.15 mi (23.4 mph) +466ft
ahr:156 max:186

TRAINER SERIES V3: 10A/B

tough one today and first round of Vo2 intervals.

10' strength interval @ 235
4 x 2' @ 330
4 x 4' @ 305
1 x 10' strength interval @ 250

hit all the intervals. did the first two vo2 intervals in erg mode and then turned it off. i find Vo2 intervals way more manageable in slope mode.

ap: 209
np: 242
mp: 598
1131 kJ

3 PM

Running 35:41 [3] 4.27 mi (8:21 / mi) +237ft 7:56 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups. stomach still off.

Monday Feb 5, 2018 #

Note
slept:9.0

good sleep. solid superbowl but wanted the pats to win... still a fun game to watch... with some good beers.

Today starts block 4 of the session program. ready to smash.

8 AM

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

warm up

Strength/Core 50:00 [3]

start of block 4 and super motivated to hit it hard the next weeks before the real racing starts.

2 x barbell complex - animal walk complex - 10 x push up - sumo walk

Plyos
3 x 5 box jum/depth down
- 20 x sit ups between sets

3x
10 squat jumps
20 x lunge jumps
- 20 x sit ups between sets

squat
10 x #65
10 x #95
10 x #120
8 x #130
6 x #140
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
10e x lunge with kb overhead #26
10 x push ups
10 x step ups with #40 weight vest (hard!)

3x
8e x split stance good morning #45
1 x round myrtl hip/leg swings
10 x weight sit ups #25
10 x toes to post
10 x face down back ext
1' plank

1 PM

Cycling-Trainer 1:00:00 [3] 21.1 mi (21.1 mph) +741ft
ahr:146 max:164

mellow hour on zwift. hiding from the wind. really good legs today. kind of shocked at that after how thrashed i felt after this mornings strength session.

ap: 192
np: 197
mp: 551
691 kJ

Sunday Feb 4, 2018 #

Note
slept:9.0

more great sleep. fun night downtown littleton with the family. jakes then ice cream.

was planning on running the dogs this morning but it's cold and snowing... being soft, drinking coffee, and watching cx worlds. trainer later.

12 PM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +376ft 7:32 / mi
shoes: Nike WH4 (Fluoro)

went back and forth on whether to ride the trainer or not.... just wasn't feeling it so headed out for a jog with the pups. totally the right decision. time for some beers and the super bowl.

Saturday Feb 3, 2018 #

Note
slept:9.5

mega sleep.

10 AM

Cycling-Road 1:13:54 [3] 19.4 mi (15.8 mph) +819ft

first part of long ride. we rolled out around 10 and that's the wind started howling. we were getting blow all over the road and maggie was a bit freaked.. tt bikes are not fun in that kind of wind so we headed for home. she got on the trainer and i hit the dirt.

11 AM

Cycling-Mixed Terrain 2:59:24 [3] 39.6 mi (13.2 mph) +2490ft
ahr:149 max:173

out to highlands ranch on the dirt... still a lot of wind but totally more manageable on the dirt and gravel and slate. only downside was a bit more mud than expected but just had fun with it.

Friday Feb 2, 2018 #

Note
slept:8.75

good sleep. stoked for the weekend.

7 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +474ft 7:27 / mi
shoes: Nike Air Pegasus+ 34 - Navy

dog drop and then a long hood lap. cold this morning. felt good.

12 PM

Cycling-Mixed Terrain 2:01:57 [3] 34.9 mi (17.2 mph) +1411ft
ahr:148 max:170

another out and back in waterton. nobody out there today. so good and really good legs. feeling really strong on the bike.

Thursday Feb 1, 2018 #

Note
slept:9.0 weight:148lbs

so hard getting out of bed and waking up this morning.

weight holding steady... feeling pretty lean for Feb 1.

8 AM

Cycling-Trainer 1:30:00 [3] 29.6 mi (19.7 mph) +2297ft

just some mellow, aerobic miles on the trainer (zwift).

ap: 189
np: 197
mp: 568
1023 kJ

3 PM

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

warm up

Strength/Core 50:00 [3]

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

squat
10 x #65
5 x #120
5 x #140
2 x 5 #150
- 20 x sit ups between sets

deadlift
10 x #95
5 x #160
5 x #185
2 x 5 #200
- 20 x sit ups between sets

3x
10e x walking lunge with kb overhead #26
20 x kbs #35
20 x step ups
20 x push ups
20 x TRX rows

balance board

« Earlier | Later »