Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Trainer	21	35:02:45	737.61	(21.0/h)	1187.07	(33.9/h)	29176
	Cycling-Road	9	20:56:56	353.81	(16.9/h)	569.4	(27.2/h)	23693
	Running	16	10:32:46	75.7	(8:22)	121.82	(5:12)	3857
	Strength/Core	11	6:30:00
	Cycling-Mixed Terrain	1	4:01:06	70.36	(17.5/h)	113.23	(28.2/h)	2745
	Hike	7	1:10:00	3.5	(20:00)	5.64	(12:25)	1890
	Total	57	78:13:33	1240.98		1997.17		61361
averages - sleep:8.8

4:07

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Thursday Jan 31, 2019 #

Note
slept:8.0

onsite upgrade last night. home around 830.

7 AM

Cycling-Trainer 2:00:00 [3] 44.41 mi (22.2 mph) +2185ft

Zwift Workout - 3 x 20' Sweet Spot (90,94,92%).

good legs today and just getting it done... ready to get outside. roads should be good to go by tomorrow.

ap: 218
np: 241
mp: 290
1572 kJ

1 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/hip mobility - leg blaster - 10 x push ups - sumo walk

deadlift warm up: 5 x #95, #115, #135

3x
10 x deadlift #165
10e x single arm kbs #26
50 x sit ups

3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext

Wednesday Jan 30, 2019 #

Note
slept:9.0

great sleep. a bit of soreness from lifting.

7 AM

Cycling-Trainer 1:30:00 [3] 31.88 mi (21.3 mph) +1680ft

mellow morning spinner on zwift. fasted. watched first episode of Jack Ryan. solid. lets felt better as i rode.

ap: 192
np: 197
mp: 299
1041 kJ

12 PM

Running 38:00 [3] 4.31 mi (8:49 / mi) +213ft 8:25 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups. still quite a bit of snow on the hood paths. slippery and slow.... but warm!

Tuesday Jan 29, 2019 #

Note
slept:9.0

consistently awesome, deep sleep these days.

7 AM

Cycling-Trainer 2:00:00 [3] 48.78 mi (24.4 mph) +1483ft

Zwift OU/Sweet Spot workout.

super solid today. good legs. can tell I am getting stronger for sure.

6 x 10' as 2 x 4' @90%/270, 1' @100%/300

ap: 224
np: 243
mp: 492
1618 kJ

1 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/hip mobility - leg blaster - 10 x t-push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
10 x squat #135
20 x kbs #35
50 x sit ups

3x
10e x front rack lunge #65
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough

Monday Jan 28, 2019 #

Note
slept:9.0

great sleep. woke up to another 1-2" of snow. just keeps coming.

7 AM

Cycling-Trainer 1:30:00 [3] 31.46 mi (21.0 mph) +1122ft

still snowing. relatively easy 90' on zwift. fasted. felt really good coming off yesterday.

ap: 183
np: 189
mp: 312
989 kJ

12 PM

Running 40:11 [3] 4.3 mi (9:21 / mi) +212ft 8:56 / mi
shoes: Nike WH4 (Fluoro)

deep snow jog with the pups. slow going but awesome.

Sunday Jan 27, 2019 #

Note
slept:10.0

big sleep. ready for some big miles today.

10 AM

Cycling-Road 4:07:10 [3] 70.51 mi (17.1 mph) +4495ft

stoked on this one... after the face. hour 1 was awesome. no wind and good temps (mid 40s). hours 2 and 3 were brutal. super gnar wind and dropping temps as I headed north. retreated after getting blown off the road twice climbing towards green mountain.

my plan was to then just head for him and get in 3 hours but when I got back to deer creek the wind had totally stopped.... so I rallied. got a gas station mocha and was on fire.

stoked.

ap: 196
np: 231
mp: 618
2867 kJ

Saturday Jan 26, 2019 #

Note
slept:9.5

up earlier than i wanted.... emergency upgrades this morning.

12 PM

Cycling-Road 2:08:43 [3] 33.23 mi (15.5 mph) +2159ft

late start... and low motivation due to weather. upper 30s and howling wind. charged any way and almost turned around numerous time... but stuck it out to get get a couple of hours in.

Friday Jan 25, 2019 #

Note
slept:9.0

more super deep sleep and crazy dreams. been taking a new CBD oil before bed...

C • Talk to me about CBD oil... 2

Cycling-Trainer 1:30:00 [3] 31.53 mi (21.0 mph) +1148ft

reluctantly got on the trainer... blazing sunshing... but cold and roads still covered with snow.

just mellow miles on zwift.

12 PM

Running 38:40 [3] 4.73 mi (8:10 / mi) +273ft 7:45 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with maggie... been a long time since we jogged together with no dogs or Fi. good times.

Thursday Jan 24, 2019 #

Note
slept:9.0

zombie sleep.

more snow.

7 AM

Cycling-Trainer 2:00:00 [3] 48.42 mi (24.2 mph) +1467ft

Zwift Workout

4 x 15' sweet spot (90,92,94,90%)

good legs today and just rolled right through the intervals.

ap: 217
np: 239
mp: 290
1567 kJ

12 PM

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

warm up

Strength/Core 40:00 [3]

a bit more myrtl and hip mobility work.....

2 x myrtl/hip mobility - leg blaster - 10 x push ups - sumo walk

deadlift warm up: 5 x #95, #115, #135

3x
10 x deadlift #155
10 x kbs #35
20 x sit ups

3x
10e x walking lunch with kb overheard #26
10 x balance board push ups
20 x step ups 20"
10 x weighted sit ups #25
10 x toes to post
10 x kneeling plate half moon
10 x face down back ext

Wednesday Jan 23, 2019 #

Note
slept:8.75

killer sleep. up earlier than normal. no alarm.

7 AM

Cycling-Trainer 1:30:00 [3] 32.38 mi (21.6 mph) +2146ft

mellow spinning on zwift - NYC. legs a bit smashed up from yesterday's workout.

ap: 188
np: 194
mp: 339
1016 kJ

3 PM

Running 36:30 [3] 4.3 mi (8:29 / mi) +215ft 8:06 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog... stilly icy in spots.

Tuesday Jan 22, 2019 #

Note
slept:9.0

up just before 6 and straight to work troubleshooting VPN issues in the UK.

7 AM

Cycling-Trainer 2:00:00 [3] 44.77 mi (22.4 mph) +2877ft

Zwift Sweet Spot / Over Under workout

6x10' as 4x2' @ 90% /30" @ 100%

legs were feeling it from the first interval. maybe lifting on monday's before these interval sessions is a bad idea. powered through them all though.

ap: 220
np: 241
mp: 394
1586 kJ

1 PM

Running 36:20 [3] 4.1 mi (8:52 / mi) +209ft 8:27 / mi
shoes: Nike WH4 (Fluoro)

mellow jog with the pups. icy... so slow going.

Monday Jan 21, 2019 #

Note
slept:9.0

good sleep after watching two crazy playoff games.

9 AM

Running 33:51 [3] 4.04 mi (8:23 / mi) +207ft 7:59 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up. still come icy sections on the path.

Strength/Core 30:00 [3]

2 x myrtl - leg blaster - 10 x push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
10 x squat #135
10 x kbs #35
20 x sit ups

3x
10e x front rack lunge #65
10 x spiderman push ups
10 x box jumps
10e x kneeling slasher to halo #26
10 x russian twist #26
20 x plank kb passthrough

11 AM

Cycling-Road 2:04:00 [3] 33.0 mi (16.0 mph) +1890ft

windy, mellow miles with maggie. pretty gnarly wind out of the WSW. Did best to keep it mellow. tough interval session on tap tomorrow.

Sunday Jan 20, 2019 #

Note
slept:9.5

solid.

stoked to get out for a long one today....

10 AM

Cycling-Road 3:50:54 [3] 64.16 mi (16.7 mph) +5271ft

solid long ride. pretty good legs all day. some sketchy sections of ice/slush but super stoked to knock this one out.

ap: 194
np: 235
mp: 634
2633 kJ

Saturday Jan 19, 2019 #

Note
slept:9.0

deep sleep.

Got into DK. Stoked.

1 PM

Cycling-Trainer 2:00:00 [3] 48.32 mi (24.2 mph) +1460ft

still a lot of ice so more SS work on zwift.

5 x 20' as:
10' @ 90% - 2' @ 50% - 5' @ 95% - 3' @50%

another super solid workout. a bit sluggish starting out.... but came around.

ap: 224
np: 241
mp: 437
1611 kJ

Friday Jan 18, 2019 #

Note
slept:8.0

up late for wireless cutover.

7 AM

Running 1:01:37 [3] 7.65 mi (8:03 / mi) +408ft 7:40 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and long hood lap. feeling pretty good.

11 AM

Cycling-Trainer 1:31:47 [3] 36.75 mi (24.0 mph) +1112ft

a bit of work on the trainer.... as the snow dumped!

9 x 5' Sweet Spot

ap: 215
np: 239
mp: 293
1185 kJ

Thursday Jan 17, 2019 #

Note
slept:8.5

neck getting better. really tweaked it.

Running 34:30 [3] 4.3 mi (8:01 / mi) +213ft 7:40 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up

8 AM

Strength/Core 20:00 [3]

quick one before heading into the office

2 x myrtl - mini leg blaster - 10 x push up - sumo walk

DL warm up: 5 x #95, 5 x #135

3x
10 x DL #155
10 x balance board push ups
20 x sit ups
balance board

12 PM

Cycling-Road 1:29:37 [3] 26.73 mi (17.9 mph) +1575ft

lunch hood rip. pretty good legs and super nice out... chance of snow tomorrow.

ap: 203
np: 234
mp: 499
1081 kJ

Wednesday Jan 16, 2019 #

Note
slept:9.0

slept on my neck weird. stiff and sore.

Cycling-Road 1:45:23 [3] 30.48 mi (17.4 mph) +2020ft

just more aerobic miles. keeping it pretty mellow this week. hoping for a solid weekend of riding outside.

ap: 194
np: 224
mp: 458
1209 kJ

7 AM

Running 36:29 [3] 4.3 mi (8:29 / mi) +213ft 8:06 / mi

mellow dog jog. neck was super painful at the start but totally loosened up.

Tuesday Jan 15, 2019 #

Note
slept:8.25

up around 530 w/o alarm. crazy dreams about DK.

7 AM

Running 36:33 [3] 4.31 mi (8:29 / mi) +214ft 8:06 / mi
shoes: Hoka Vanquish v3 (NVY)

morning dog jog.

12 PM

Cycling-Road 2:02:00 [3] 34.1 mi (16.8 mph) +2370ft

lunch rip around the hoods. good to get outside. brisk and still plenty if icy sections but just stoked to not be on the trainer. weather and schedule has been forcing me on it more than i would like.

ap: 194
np: 225
mp: 489
1403 kJ

Monday Jan 14, 2019 #

Note
slept:9.0

good, big night of sleep after a disappointing sunday with the bolts getting owned. rad season... butmmed it's over!

7 AM

Cycling-Trainer 1:00:00 [3] 22.13 mi (22.1 mph) +640ft

just an easy hour on zwift. fasted. good legs but just keeping it mellow. wanted to get outside today but schedule and temps making it tough.

11 AM

Running 36:16 [3] 4.3 mi (8:26 / mi) +213ft 8:03 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up - icy out there.... but super nice.

12 PM

Strength/Core 30:00 [3]

a bit more mellow of a session and pretty much what i am going to do for next block.

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

squat warm up: 5 x #65, #95, #115

3x
10 x squat #135
10 x kbs #35
20 x sit ups

3x
10 x front rack lunge #65
10 x push ups
10 x box jumps
20 x sit ups

Sunday Jan 13, 2019 #

Note
slept:8.5

up early again... early bolts game again so getting ride and errands done before. ASAP - Bolt UP!

6 AM

Cycling-Trainer 2:00:00 [3] 42.65 mi (21.3 mph) +2008ft

early spin on zwift. pre-bolts. fasted. felt good for first 90' then kinda wonky. expected that after later afternoon workout yesterday and on it early today. stoked to knock this out and get it done.

Saturday Jan 12, 2019 #

Note
slept:9.25

mega sleep. more snow.... trainer time this weekend.

11 AM

Running 36:16 [3] 4.32 mi (8:24 / mi) +215ft 8:01 / mi

easy jog after a mellow, fun morning with Fi. Kinda hard to get out the door.

2 PM

Cycling-Trainer 2:00:00 [3] 48.6 mi (24.3 mph) +1483ft

Zwift Sweet Spot workout. - I am going to do all my workouts on zwift this next around. a bit more entertaining and the TR workouts in the second 6 week block are kind of boring... i can make better ones myself while still to the same basic structure.

5 x 20' as:
10' @ 90% - 2' @ 50% - 5' @ 95% - 3' @50%

super solid workout and good legs and motivation once I got rolling.

ap: 225
np: 241
mp: 378
1618 kJ

Friday Jan 11, 2019 #

Note
slept:8.5

great sleep. woke up to dumping snow. sweet.

likely no riding outside this weekend. bummer.

7 AM

Cycling-Trainer 1:30:58 [3] 33.23 mi (21.9 mph) +1722ft

dumping snow. just cruising on zwift. watched 2 episodes of zwift. pretty good legs... especially after yesterday.

ap: 199
np: 205
mp: 335
1087 kJ

12 PM

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

warm up

Strength/Core 30:00 [3]

kept it short today....

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

dead lift warm up 5 x #135, # 155, #185

5 x 5 deadlift #205
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x spiderman push ups
20 x jumping lunges
10 x toes to post
10 x face down back ext

Thursday Jan 10, 2019 #

Note
slept:7.75

up early for more FW/VPN upgrades.

7 AM

Cycling-Trainer 2:00:00 [3] 28.5 mi (14.2 mph)

TrainerRoad

Wright Peak -1 is 3x30-minute intervals at 90% FTP with with brief, 30- to 60-second intermediate recoveries during each long interval.

5-minute recoveries fall between intervals.

I did the first two intervals at 90% and then that last 30' interval at 84%. An hour of SS is plenty for me. solid one... gonna leave a mark.

ap: 234
np: 248
1682 kJ

Wednesday Jan 9, 2019 #

Note
slept:8.0

up early for FW/VPN upgrades.

7 AM

Running 34:35 [3] 4.31 mi (8:01 / mi) +215ft 7:40 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog / strength warm up

8 AM

Strength/Core 20:00 [3]

stuff i skipped yesterday....

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

3x
10 x power clean #85
10 x t-push ups
10 x bent over barbell row #85
10 x russian twists #26
1' plank

12 PM

Cycling-Road 1:29:09 [3] 26.5 mi (17.8 mph) +1475ft

lunch cruiser. Not really pushing the pace but good legs and power. definitely feel like i'm getting stronger and fitter.

ap: 194
np: 222
mp: 694
1014 kJ

Tuesday Jan 8, 2019 #

Note
slept:8.75

deep sleep. crazy dreams.

7 AM

Cycling-Trainer 1:30:00 [3] 26.42 mi (17.6 mph)

TrainerRoad Galena

3 x 20' at 90%, 94%, and 90%

tough one for sure. was hurting a bit the last 5' of the last two intervals but suffered it out.

ap: 232
np: 253
1254 kJ

12 PM

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

warm up

Strength/Core 35:00 [3]

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

squat warm up: 5 x #95, #115, #135 - 2 x #155

5 x 3 squat #170
- 20 x sit ups between sets

3x
10 x front squat #95
15 x kbs #35
10 x box jump up/down
10e x kneeling keg lift #35

Monday Jan 7, 2019 #

Note
slept:9.0

great sleep... and took a nap yesterday post bolts game/stoked. full week of work on tap.

supposed to be warm all week but might get hit with the gnar wind today.

7 AM

Running 35:57 [3] 4.35 mi (8:16 / mi) +216ft 7:54 / mi
shoes: Hoka Vanquish v3 (NVY)

monday morning shakeout with the pups. fasted. trying to incorporate some more fasted morning training sessions... but just mellow ones.

12 PM

Cycling-Trainer 1:00:00 [3] 21.79 mi (21.8 mph) +1440ft

lunch spinner on zwift. really wanted to get outside. in the mid 50s but howling, gusty winds. didn't feel like fighting it. just watched all the bolts highlights on the NFL network.

Sunday Jan 6, 2019 #

Note
slept:8.5

up early to get in an easy spin. only time to ride today. bolts playoff game at 11am.

stoked how tired i was after a 4 hour ride yesterday.

6 AM

Cycling-Trainer 2:00:00 [3] 41.84 mi (20.9 mph) +3435ft

early, fasted zwift spin. just getting it done before Maggie had to head to the pool. decent legs.

ap: 191
np: 200
mp: 534
1376 kJ

Saturday Jan 5, 2019 #

Note
slept:9.0

up earlier than I wanted to be... Fi crawled into out bed at 530am.

10 AM

Cycling-Mixed Terrain 4:01:06 [3] 70.36 mi (17.5 mph) +2745ft

solid one with mark and aj. highline canal and waterton than out santa fe (sketchy) to daniels park. felt solid all day. first ride over 3 hours since september.

Friday Jan 4, 2019 #

Note
slept:9.0

stoked to get this week over with and back to the normal routine next week.

7 AM

Running 1:01:38 [3] 7.75 mi (7:57 / mi) +408ft 7:35 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off. icy. good legs.

1 PM

Cycling-Road 2:00:00 [3] 35.1 mi (17.5 mph) +2437ft

after rip around the hood. pretty good legs. 65 and sunny. stoked.

Thursday Jan 3, 2019 #

Note
slept:9.25

kinda still feels like vacation with Fi out of school.... full day today, half day tomorrow.

7 AM

Cycling-Trainer 1:30:00 [3] 23.5 mi (15.7 mph)

TrainerRoad Elicpse

Eclipse is comprised of 3x20 minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.

same workout at tuesday. a bit tired starting out but legs came around.
ap: 228
np: 249
1231 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 - barbell complex - 10 x push ups - sumo walk

dead lift warm up 5 x #135, #185, #205

5 x 5 deadlift #225
- 20 x sit ups between sets

3x
10 x deadlift #155
10 x spiderman push ups
20 x jumping lunges
10 x toes to post
10 x face down back ext

3x
3 x curtis P #75
10e x single arm kbs #26
10 x box jump
20 x kneeling plate half moon

Wednesday Jan 2, 2019 #

Note
slept:9.0

first day waking up to alarm in 12 days. rough!. back to work.

7 AM

Cycling-Trainer 1:30:00 [3] 31.13 mi (20.8 mph) +1768ft

zwift ride. just cruising and good legs. trying not to bury my legs before tomorrows workout.

ap: 194
np: 200
mp: 509
1051 kJ

2 PM

Running 35:23 [3] 4.33 mi (8:10 / mi) +214ft 7:48 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog. so nice out. 40 and blazing sun. a bit slow going on snow, ice, and slush... pups were mega stoked.

Tuesday Jan 1, 2019 #

Note
slept:9.0

stayed up until 10! Happt New Year.

9 AM

Cycling-Trainer 1:30:00 [3] 19.12 mi (12.7 mph)

TrainerRoad Elicpse

Eclipse is comprised of 3x20 minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.

another challenging one but got through it. major progress mentally and physically on the trainer. gonna pay off for sure.

ap: 229
np: 249
1237 kJ

2 PM

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

warm up

Strength/Core 35:00 [3]

had to cut short again... to get movie with the girls.

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

squat warm up: 5 x #95, #115, #145

5 x 5 squat #165
- 20 x sit ups between sets

3x
10 x front squat #90
15 x kbs #35
10 x box jump up/down
10e x kneeling keg lift #35

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