Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	15	34:49:37	607.64	(17.4/h)	977.9	(28.1/h)	46289
	Cycling-Mixed Terrain	8	31:34:58	501.07	(15.9/h)	806.39	(25.5/h)	23890
	Running	15	10:06:20	73.82	(8:13)	118.8	(5:06)	3435
	Strength/Core	8	6:30:00
	Cycling-Trainer	3	4:01:50	86.15	(21.4/h)	138.64	(34.4/h)	3380
	Hike	6	1:00:00	3.0	(20:00)	4.83	(12:25)	1620
	Total	49	88:02:45	1271.68		2046.57		78614
averages - sleep:8.4

6:39

0:00

» now

Saturday Mar 31, 2018 #

Note
slept:9.5

great sleep.

9 AM

Cycling-Road 4:17:40 [3] 70.1 mi (16.3 mph) +5651ft
ahr:142 max:192

awesome long ride with maggie. it's crazy how much stronger she is on the bike than she was a couple of months ago. i put in one hard effort at the end of lookout when this dude as trying to attack maggie and give her the lookback... crushed his dreams!

Friday Mar 30, 2018 #

Note
slept:8.75

forgot to set alarm. slept in a bit.

8 AM

Running 37:46 [3] 4.64 mi (8:08 / mi) +308ft 7:39 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog to drop off the dogs and a short hood lap.

11 AM

Cycling-Road 1:58:24 [3] 37.2 mi (18.9 mph) +2658ft
ahr:151 max:179

last AnP session of this block and it was good. really enjoyed this block and these types of intervals. totally new to me and stoked to see improvement.

10' big gear/strength interval w/ 15" surges last 5': 308
6 x 15": 620, 647, 631, 634, 644, 666
6 x 30": 529, 527, 544, 557, 535, 552
6 x 1': 438, 433, 433, 431, 432, 432

ap: 231
np: 282
mp: 818
1609 kJ

Thursday Mar 29, 2018 #

Note
slept:9.0

another good one.... and could have kept sleeping... easily.

9 AM

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

3x
10 x goblet squat to one leg #35
10 x kbs #35
10 x weighted step up - 2x #40 kb
10 x push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

1 PM

Cycling-Mixed Terrain 1:30:00 [3] 25.0 mi (16.7 mph) +633ft
ahr:135 max:162

mellow spin on the dirt. highline canal and lee gulch. perfect lunch time loop.

ap: 185
np: 202
mp: 495
1001 kJ

Wednesday Mar 28, 2018 #

Note
slept:9.0

more great sleep. hard to get out of bed.

8 AM

Running 35:38 [3] 4.26 mi (8:22 / mi) +239ft 7:57 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jogging with the pups. kinda cold.

12 PM

Cycling-Road 1:56:50 [3] 35.38 mi (18.2 mph) +2534ft
ahr:146 max:177

so stoked i bagged this session on the trainer yesterday so i could do it outside today. felt ok rolling out but good power in the legs today.

6 x 15": 642, 628, 624, 635, 644, 638
6 x 30": 522, 525, 530, 545, 524, 522
6 x 60": 417, 422, 423, 422, 439, 433

ap: 223
np: 277
mp: 883
1528

C • I think I just threw up in ... 1

C • cockstrong 1

Tuesday Mar 27, 2018 #

Note
slept:9.25

one of the best nights of sleep i've gotten in a long time. i didn't wake up once.

we got a good dumping of wet snow last night. trainer time... ugh...

8 AM

Cycling-Trainer 38:44 [3] 13.8 mi (21.4 mph) +407ft

had another AnP session to do today on the trainer but bagged after the 6x15" @600w. Just so much harder to do indoors and after having done these all outside before just mentally couldn't do it. I'll knock this out tomorrow outside.

Cycling-Trainer 53:06 [3] 18.34 mi (20.7 mph) +1152ft

more miles on the trainer to get to 90'

3 PM

Running 34:48 [3] 4.27 mi (8:09 / mi) +239ft 7:44 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jogging with the pups. most of the snow has already melted. fun and felt good.

Monday Mar 26, 2018 #

Note
slept:9.0

great sleep... finally. stoked have the girls back in town!

8 AM

Cycling-Road 1:32:55 [3] 26.5 mi (17.1 mph) +1584ft

mellow monday morning spin. just taking it easy. legs tired for sure... but a good tire. cold and cloudy.

ap: 188
np: 213
mp: 446
1035 kJ

2 PM

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 - mini leg blaster - 10 x push ups - sumo walk

3x
10 x rebound box jumps 20"
10 x weighted sit up #25
10 x toes to post
10 x face down back ext

squat
10 x #65
10 x #85
10 x #100
10 x #110
10 x #120
- 20 x sit ups between sets

3x
10 x deadlift #115
10 x kbs #35
10 x box jump 24"
10 x push ups
20 x plank kb passthrough #26

Sunday Mar 25, 2018 #

Note
slept:8.0

ok sleep.. kinda restless which has been pretty typical after really long rides.... need to find a way to fix that.

C • n+1 beers 1

8 AM

Cycling-Mixed Terrain 3:46:00 [3] 60.33 mi (16.0 mph) +3100ft
ahr:141 max:160

sunday spinner. definitely tired heading out and for the first hour but then came around. rode the HR trails to the east west trail and then around castle pines to monk & mongoose in lone tree for coffee. double esspresso and a cookie and then powered home. ended the ride with much more in the tank.... a good feeling.

ap: 180
np: 201
mp: 673
2750 kJ

Saturday Mar 24, 2018 #

Note
slept:9.0

good sleep... and could have kept sleeping. want to get on it early today before the wind gets gnarly.

8 AM

Cycling-Mixed Terrain 6:39:26 [3] 108.0 mi (16.2 mph) +6735ft
ahr:154 max:174

day killer... with maggie and fi in StL i went for it. Put together a loop to test the allied alfa all road and much like BWR. the bike crushed it. i had ok legs. stopped right around 4 hours for a coffee and banana bread at atlas. came to life after that. it's cray how strong i've been finishing these rides. back half is always stronger than the first half.

ap: 197
np: 218
mp: 609
4616 kJ

C • BWR 2

Friday Mar 23, 2018 #

Note
slept:7.0

home from airport just before 11pm. Maggie and Fi are in StL until Sunday afternoon. planning on some big riding. new bike will finished today. it's so sick

7 AM

Cycling-Road 2:03:34 [3] 33.6 mi (16.3 mph) +2405ft

got up early to have coffee, drop the dogs off, and try to get out before the wind.... no luck there. already super windy when i rolled out at 730. tired for sure and cement legs. pretty much suffered the whole time and never really came around. pretty standard the day after travel and lacking sleep right now.. need to catch up this weekend and rally back.

1 PM

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

strength warm up

Strength/Core 50:00 [3]

rallied to get this done... little motivation but battling through.

2 x myrtl - mini leg blaster - 10 x 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
5 x #135
5 x #155
5 x #185
6 x #206
4 x #235
2 x #250
- 20 x sit ups between sets

3x
10 x goblet squat to one leg #35
10 x kbs #35
5e x kb snatch #35
10 x weighted step up - 2x #40 kb
10 x push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

3 PM

Cycling-Mixed Terrain 1:30:00 [3] 23.32 mi (15.5 mph) +650ft

new bike was finished midday and couldn't resist getting out on it.. .even though wind was howling. was kinda able to hide from wind for about 3/4 of the ride... but last 1/4 was brutal.

new bike is even better than i hoped it would. lighter than my road bikes and rides like a road bike with bigger tires... exactly what i wanted.

Thursday Mar 22, 2018 #

Note
slept:8.0

ok sleep. too many beers last night with gordon and trevor... standard.

head home tonight.

6 AM

Running 32:46 [3] 4.1 mi (8:00 / mi) +154ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

one more easy jog on the coast. kept it short today... legs kinda trashed from 3 days in a row of running.

Wednesday Mar 21, 2018 #

Note
slept:8.25

great sleep. long day of work yesterday. ended with a couple beers at pizza port and a killer burrito.

6 AM

Running 1:00:00 [3] 7.5 mi (8:00 / mi) +136ft 7:52 / mi
shoes: Nike Air Pegasus+ 34 - Navy

more easy jogging on the coast. headed north into carlsbad village and back. just taking it easy and enjoying the morning.

Tuesday Mar 20, 2018 #

Note
slept:7.5

in carlsbad. ok sleep. took a bit to fall asleep for some reason. supposed to be here until thursday evening but maggie's grandmother passed away while i was in the air yesterday. not sure what's going on.... will know more later.

6 AM

Running 1:00:00 [3] 7.6 mi (7:54 / mi) +229ft 7:41 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog from the hotel south on the coast. killer morning. soooo many cars. don't miss it at all.

Monday Mar 19, 2018 #

Note
slept:8.5

great sleep. up early to work. 345pm flight to San Diego.

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 myrtl - barbell complex - 10 x push ups - sumo walk

3x
10 x rebound box jumps 20"
10 x weighted sit up #25
10 x toes to post
10 x face down back ext

squat
5 x #95
5 x #115
5 x #135
6 x #150
4 x #170
2 x #180!!!!!
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
10 x weighted steps ups - 2 x #20 kb
10 x push ups
10e x kb row #35
20 x plank kb passthroughs

10 AM

Cycling-Trainer 1:00:00 [3] 20.8 mi (20.8 mph) +505ft
ahr:136 max:151

recovery spin on the trainer (zwift) before heading to the airport.

Sunday Mar 18, 2018 #

Note
slept:9.5

more really good sleep.

10 AM

Running 32:21 [3] 4.0 mi (8:05 / mi) +231ft 7:40 / mi
shoes: Nike Air Pegasus+ 34 - Navy

sunday morning shakeout before heading to breakfast with the girls.

2 PM

Cycling-Road 2:00:22 [3] 39.23 mi (19.6 mph) +2838ft
ahr:153 max:178

rallied to knock this one out. didn't get out until 2pm after an already busy day. I decided I was just going to spin and then 15' I felt pretty good and stopped making excuses and got it done. stoked.

10' big gear/strength interval w/ 15" surges last 5': 303
5 x 15": 607, 616, 619, 613,613
5 x 30": 516, 515, 512, 533, 517
5 x 1': 413, 409, 409, 414,408

ap: 216
np: 269
mp: 814
1558 kJ

Saturday Mar 17, 2018 #

Note
slept:9.25

great sleep. needed it.

10 AM

Cycling-Mixed Terrain 4:01:26 [3] 66.0 mi (16.4 mph) +2031ft
ahr:139 max:159

another solid ride backing up yesterday. felt really good for first two hours (fueled up on waffles & coffee) and then pretty tired around 3 hours.... came around by the end. stoked with where I'm at and this route.....

home-platte river path-lee gulch trail-highline canal-chatfield-waterton canyon

Friday Mar 16, 2018 #

Note
slept:7.5

up early. just woke and was wide awake. off work today. long ride.

got everything for my bike but won't be built until next while I'm in socal for work. bummer.

8 AM

Cycling-Mixed Terrain 6:19:52 [3] 100.11 mi (15.8 mph) +4954ft
ahr:152 max:174

solid dk practice with the other james. out through HR and then thourgh caste pines and parker on some killer roads. kinda bonky around 3 hours and then slammed a redbull and a bag of kettle chips. rocket fuel. felt great the rest of the ride. quick coffee stop to meet maggie with 10 miles togo. just a perfect day on the bike... wind was gnarly but just dealt with it. stoked on this one.

Thursday Mar 15, 2018 #

Note
slept:8.5

good sleep but woke up in the middle of night in crazy amounts of pair. it was like pirirforis or sciatic pain. never felt anything like. it's like i slept weird on it and pinched a never. took a while to go back to sleep. still sore waking up but then fine after walking around. so weird.

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 myrtl - mini leg blaster - 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

deadlift
10 x #135
10 x #165
8 x #195
6 x #220
4 x #235
- 20 x sit ups between sets

3x
10e x split squat #65
10 x kbs #35
10 x weighted step up - 2x #40 kb
10 x push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

2 PM

Cycling-Road 1:32:57 [3] 27.3 mi (17.6 mph) +1617ft

mellow spin with maggie after a busy morning and home inspection. good times she's getting faster by the week.

Wednesday Mar 14, 2018 #

Note
slept:8.75

great sleep.

7 AM

Running 1:00:10 [3] 7.26 mi (8:17 / mi) +298ft 7:59 / mi
shoes: Hoka Speed Instinct (Blu)

easy jog down the river and back with the pups. so nice out.

12 PM

Cycling-Road 2:06:04 [3] 39.9 mi (19.0 mph) +3174ft
ahr:156 max:174

another solid training day.

8x5' big gear/strength reps. all around ~275w. Not that hard... just strong efforts.

ap: 203
np: 230
mp: 658
1534 kJ

Tuesday Mar 13, 2018 #

Note
slept:7.5

up a bit in the middle of the night..... mind racing. so much going on. cramming!

9 AM

Running 36:00 [3] 4.3 mi (8:22 / mi) +240ft 7:57 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow dog jog after dropping fi off.

12 PM

Cycling-Road 1:57:00 [3] 37.0 mi (19.0 mph) +2747ft
ahr:159 max:187

another round of AnP intervals. Adding an addition rep on each round. felt solid. could feel the lifting from yesterday in my legs a bit but was able to muscle through.

10' standing strength interval w/ 15" surges last 5': 304
5 x 15": 624, 620, 616, 6423,641
5 x 30": 519, 512, 536, 513, 536
5 x 1': 417, 429, 426, 422,426

ap: 210
np: 266
mp: 850
1457 kJ

Monday Mar 12, 2018 #

Note
slept:8.5

good sleep... but hard getting up.

stoked on last week's training and another on tap before a work trip to socal.

everything moving forward with house. should close mid april and they are renting back from us for 30 days. that means will move the 2 weeks before dirty kanza! sweet.

7 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 - 10 x push ups - sumo walk

3x
10 x rebound box jumps 20"
10 x weighted sit up #25
10 x toes to post
10 x face down back ext

squat
10 x #95
10 x #115
8 x #140
6 x #160
4 x #170
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
10 x weighted steps ups - 2 x #20 kb
10 x spiderman push ups
10e x kneeling keg lift #35
20 x plank kb passthroughs

11 AM

Cycling-Road 1:20:27 [3] 23.4 mi (17.5 mph) +512ft
ahr:130 max:154

pure recovery mode. rode up the bike path to the new house to check out how it would take. new house to platte river path less the 5 min. rad.

ap: 145
np: 157
mp: 419
701 kJ

Sunday Mar 11, 2018 #

7 AM

Running 34:45 [3] 4.0 mi (8:41 / mi) +224ft 8:15 / mi
shoes: Nike Air Pegasus+ 34 - Navy

sunday shakeout with the pups.

1 PM

Cycling-Road 2:08:49 [3] 38.0 mi (17.7 mph) +3047ft

solid ride to close out the week.... great week of training and legs felt strong to day.

ap: 188
np: 219
mp: 929
1445 kJ

Saturday Mar 10, 2018 #

Note
slept:8.5

good sleep. long ride later today. probably last ride on slate.

got all the tracking info. everything for new bike should be here by weds.

C • bike 3

11 AM

Cycling-Mixed Terrain 3:47:39 [3] 51.71 mi (13.6 mph) +3310ft
ahr:139 max:170

rolled out to get on the dirt. 55 and sunny at the start super nice. didn't take glove or a vest. around an hour in winds started howling out of the north and temps dropped to low 40s. hard were frozen after 2 hours. snagged two dog poop bags and put them on my hands and then found a random fleece glove on the side of the trail. good enough to make it home but hands were unusable. you think i would have learned by now to not trust the forecast!

good legs though.

Friday Mar 9, 2018 #

Note
slept:8.25

good sleep.

7 AM

Running 36:58 [3] 4.61 mi (8:01 / mi) +307ft 7:33 / mi

dog drop off and strength warm up. felt really good.

8 AM

Strength/Core 45:00 [3]

2 x myrtl - mini leg blaster - 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

deadlift
10 x #135
10 x #175
8 x #195
6 x #205
6 x #220
- 20 x sit ups between sets

3x
10e x walking lunge with kb overheard #26
10 x kbs #35
5 x man makers #20
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Road 2:05:19 [3] 37.7 mi (18.1 mph) +2937ft
ahr:151 max:179

same session at tuesday... more AnP intervals. really good legs today... and no knee or arm warmers.

12' strength interval w/ 15" surges last 5': 288
4 x 15": 620, 626, 619, 641
4 x 30": 521, 520, 522, 521, 538 (lost count and did an extra one!)
4 x 1': 409, 414, 416, 425

hit all the intervals without suffering too much. stoked.

ap: 207
np: 264
mp: 922
1452 kJ

Thursday Mar 8, 2018 #

Note
slept:8.0

ok sleep... pretty typical after a big day.

9 AM

Running 36:16 [3] 4.26 mi (8:31 / mi) +240ft 8:05 / mi

mellow jog with the pups. legs better than expected. getting warm!

12 PM

Cycling-Road 1:33:29 [3] 26.38 mi (16.9 mph) +1583ft
ahr:135 max:163

lunch spinner with maggie. 65 and sunny... so nice! It's crazy how fit she's gotten on the bike in the last couple of months. she was stomping today when she went for it. rad to see!

ap: 151
np: 188
mp: 649
848 kJ

Wednesday Mar 7, 2018 #

Note
slept:8.5

up early to get some work done before a big day on the bike. big two week block in full effect before a work trip to socal.

8 AM

Cycling-Road 6:18:35 [3] 100.1 mi (15.9 mph) +10215ft
ahr:158 max:177

first hundo of the year. goal was just to ride steady all day and get through it. ok legs from the start but a bit bonky around 3 hours. hit a gas station at 3.5 and slammed a redbull and a bunch of calories and rallied. better for rest of ride. a lot of climbing compared to what i've been doing.

ap:177
np:205
mp: 544
4018 kJ

Tuesday Mar 6, 2018 #

Note
slept:8.75

feeling good. putting an offer in on another house today....

8 AM

Running 34:52 [3] 4.27 mi (8:10 / mi) +238ft 7:45 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups to warm up for strength workout. legs way better than yesterday!

9 AM

Strength/Core 45:00 [3]

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

3x
20 x rebound box jumps 20"
20 x sit ups

squat
10 x #95
10 x #115
8 x #140
6 x #150
6 x #160
- 20 sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
20 x box jumps 24"
5e x TGU #26

3x
8e x split leg GM #45
10 x overhead press #45
10e x weighted side bend #35

12 PM

Cycling-Road 1:57:12 [3] 35.85 mi (18.4 mph) +2787ft
ahr:160 max:187

first workout of block 5. anerobic power intervals + 1 strength interval

12' strength interval w/ 15" surges last 5': 286
4 x 15": 628, 623, 633, 646
4 x 30": 502, 510, 510, 511
4 x 1': 407, 411, 412, 416

stoked with how it went. never really put too much time into doing intervals like this. interested to see how they improve.

ap: 201
np: 258
mp: 920
1405 kJ

Monday Mar 5, 2018 #

Note
slept:9.75

ended up taking yesterday totally off too... got back home from airport just before noon and I had every intention of doing and easy spin or run. mega winds kinda killed that so I just took and epic nap. back at it today.... winds are still super gnarly.

8 AM

Cycling-Trainer 1:30:00 [3] 33.21 mi (22.1 mph) +1316ft
ahr:157 max:184

waking up the legs on the trainer. legs felt like shit first 20' and then really good. good power and could have kept going. feeling rested for sure.

ap: 2015
np: 218
mp: 602
1081 kJ

12 PM

Running 14:00 [3] 0.91 mi (15:23 / mi) +52ft 14:36 / mi
shoes: Nike Air Pegasus+ 34 - Navy

what a nightmare... went out to jog with the pups to warm for strength sessions. my legs have been "crampy" all morning which is pretty typical after traveling but were fine on the bike. from the first step jogging they started to cramp up and after a half mile had to stop and walk home. sore now. strength session.

not sure why this happens after traveling. it's the pounding from running that jacks them. electrolyte imbalance? drinking a lot of plain water, too much coffee, etc.....

C • travel 1

Sunday Mar 4, 2018 #

Note
slept:7.5 (rest day)

up early to head home.

Saturday Mar 3, 2018 #

Note
slept:9.0

broken sleep... fi slept with us in a twin bed at aribnb and kicked and hit me a 1,000,000+ times.

C • Like sleeping with a drunk ... 2

8 AM

Running 1:00:00 [3] 7.84 mi (7:39 / mi) +300ft 7:23 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog in forest park. always fun to jog here when in StL. felt pretty good. awesome coffee and breakfast burritos after.

Friday Mar 2, 2018 #

Note
slept:6.5 (rest day)

up at 330 to catch a flight to StL. tired.

Thursday Mar 1, 2018 #

Note
slept:8.5

good sleep. half day of work. longish right. flying to StL early tomorrow.

10 AM

Cycling-Mixed Terrain 4:00:35 [3] 66.6 mi (16.6 mph) +2477ft
ahr:157 max:182

long gravel right with James. good to have company. time flew by. ok legs but nothing great. stoked to get in a long one before heading out of town..

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