Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Aug 28, 2011:

	activity	#	time	miles		km		+ft
	Cycling-Road	6	17:51:40	312.4	(17.5/h)	502.76	(28.1/h)	16369
	Swimming	4	4:15:00	8.4	(30:21)	13.52	(18:52)
	Running	5	4:02:05	32.45	(7:28)	52.22	(4:38)	3294
	Strength/Core	1	50:00
	Total	16	26:58:45	353.25		568.5		19664
averages - sleep:6.9

5:52

0:00

» now

Sunday Aug 28, 2011 #

Note
slept:2.5

horrific cutover last night... customer blew it totally not ready. up all night scrambling and saving the. lots of the stress. didn't get on the road for home until 7am. Came home and passed out for 2.5 hours after being up for 27!

not sure what the day will bring..... so nice out.

12 PM

Cycling-Road (active recovery) 1:42:00 [3] 32.0 mi (18.8 mph)

mellow spin with pete. glad i got out the door.

Saturday Aug 27, 2011 #

Note
slept:8.0

10-6. good times hanging at the sweet pea pool last night.

today is going to be the gnar.... SBR.... HUGE cutover at midnight!

7 AM

Swimming (Masters) 1:00:00 [3] 2.0 mi (30:00 / mi)

Masters session. Good long continuous set. took a while to get into it.

3550 scy

300 swim
200 kick

10 x 50

mainset.
50 ,50
100 ,50
150, 50
200, 50
250, 50
300, 50
100
300, 100
250, 100
200, 100

9 AM

Cycling-Road (endurance) 4:07:27 [3] 71.0 mi (17.2 mph) +4570ft
ahr:147 max:177

Long, hilly, hot, ride with trevor after swim.

road out to ramona and when we got to the top of the climb it was well over 100 degrees... blazing. then we headed back on highland valley road into a headwind for the rest of the ride. good tough day on the bike. stoked to back up yesterdays ride. good LV & Kona prep in the heat.

Avg Temperature: 97.2 °F
Max Temperature: 111.2 °F

avg/max/norm PWR: 170/476/199
kj: 2520

2 PM

Running (Brick Run) 44:41 [3] 6.0 mi (7:27 / mi) +500ft 6:54 / mi
shoes: Zoot Ultra Kalani 2

right off the bike and pretty dehydrated but ran ok. hilly loop in the ranch. legs felt good but was to get the day over and rest a bit.... big night ahead....

Friday Aug 26, 2011 #

7 AM

Cycling-Road (endurance) 4:53:52 [3] 83.65 mi (17.1 mph) +4885ft
ahr:142 max:181 slept:7.0

up late working but rallied to ride early with beth. good, hilly inland loop. nice and hot. perfect prep for LV. felt better on the bike than expected due to hard run workout and less than perfect sleep.

didn't overdue it on the climbs just kept is steady and really tried to focus on my cadence. spinning easier gears and not mashing.

solid climbs. sleeping indian, lilac, 395, twin oaks, college, leucadia.

avg/max/norm PWR: 170/540/205
kj: 2969

C • ride tomorrow? 1

1 PM

Running (Brick Run) 31:45 [3] 4.25 mi (7:28 / mi) +200ft 7:09 / mi
shoes: Zoot Advantage WR

Leucadia loop. still nice and hot. legs felt good. stomach jacked. pit stop 3 miles in... then felt great.

Thursday Aug 25, 2011 #

7 AM

Running intervals (trail-fartlek) 1:30:14 [5] 12.2 mi (7:24 / mi) +2094ft 6:22 / mi
slept:8.0

awesome run this morning. 10 x 800's (.5 mile) on 400 (.25 mile recovery). ran standard warm and knocked out three of the intervals on the way to the backside of the hood on the trails. mapped out perfect lap for 800's. knocked the rest out there. HARD work, but fun on the trails.

smashed.

10 AM

Swimming (active recovery) 45:00 [3] 1.42 mi (31:42 / mi)

mellow swim at the Y after run and before heading north for work.

2500 scy

300 swim
300 pull
300 kick
300 drill

10 x 100 pull w/paddles & band

200 pull
100 kick

Wednesday Aug 24, 2011 #

Note
slept:7.5

930-5. good sleep but think I need to start getting into bed at 830 for the next couple of weeks... bank sleep grandpa style.

6 AM

Swimming (Masters) 1:15:00 [3] 2.41 mi (31:07 / mi)

felt good in the water this morning... stoked it was warm. led the lane the whole set.

4250 scy

300 swim
300 kick

5 x 50
4 x 100
3 x 150
2 x 200
1 x 250
2 x 50 kick

pullset

2 x 200
200
3 x 100
300
4 x 100
400

8 AM

Cycling-Road (Group ride) 3:32:40 [3] 65.0 mi (18.3 mph) +4104ft
ahr:141 max:191

awesome ride with trevor, pete, heather and wattie.

out wohlford, lilac, circle R, 395.

really good legs today. all the group riding, and riding hard, is starting to make a difference.... very noticeable.

entire workout:
avg/max/norm PWR: 153/627/206
kj: 2049

Tuesday Aug 23, 2011 #

6 AM

Cycling-Road (Temp) 2:18:45 [3] 40.6 mi (17.6 mph) +2260ft
ahr:139 max:179

solid, dawn patrol tempo ride with bryan, eddie, & ethan. rolled the swami's loop and did 3 tempo intervals together. good work & stoked to have company. legs were good today! hammering and battling! all mellow riding between intervals. gonna make this a weekly ride.

#1 - through eflin - stop sign to stop sign
17:10
avg pwr: 264
max pwr: 628
norm pwr: 282
avg/max HR: 164/179

#2 - first climb on del dios to stop sign into RSF
16:44
avg pwr: 234
max pwr: 454
norm pwr: 249
avg/max HR: 158/175

#3 - Fire station in RSF to stop sign in SB
7:51
avg pwr: 259
max pwr: 508
norm pwr: 289
avg/max HR: 162/178

entire workout:
avg/max/norm pwr: 169/628/220
kj: 1390

8 AM

Running (Brick Run) 32:00 [3] 4.25 mi (7:32 / mi) +200ft 7:12 / mi
shoes: Zoot Ultra Otec

solo t-run. leucadia loop. standard. getting quicker without extra effort.

Monday Aug 22, 2011 #

Note
slept:8.25

10-6:15. another solid night of 8+. Mellow day today, but the start of gnarly week work-wise. can't wait to get through it... then should be clear sailing until vegas....

lockdown starts today. race face!

7 AM

Swimming (Strength/Puliing) 1:15:00 [3] 2.57 mi (29:11 / mi)

good swim this morning. i think taking a mini-break from swimming and really dialing it back last week was the right choice.... was kind getting over swimming... trying to avoid burnout.

4500 scy

1000 swim
500 kick

pull w/ paddles
500, 4 x 125
400, 4 x 100
300, 4 x 75
200, 4 x 50
100, 4 x 25

11 AM

Strength/Core (Rehab United) 50:00 [3]

another solid solo session at RU on the way to picking up beth.

working hard, sweating my ass off. nonstop work!

3 PM

Running (active recovery) 43:25 [3] 5.75 mi (7:33 / mi) +300ft 7:12 / mi
shoes: Zoot Ultra Kalani 2

mellow run through the race before spinning with beth and pete. running is feeling good.

4 PM

Cycling-Road (active recovery) 1:16:56 [3] 20.15 mi (15.7 mph) +551ft

so stoked to get out on the road with beth. mellow spin up carlsbad with pete. trying to work on my cadence... stop mashing, spin to win!

« Earlier | Later »