Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 30, 2011:

activity # timemileskm+ft
  Cycling-Road3 6:53:27 119.5(17.3/h) 192.32(27.9/h) 6402
  Cycling-CX6 6:13:39 77.47(12.4/h) 124.68(20.0/h) 4085
  Running2 2:02:20 15.8(7:45) 25.43(4:49) 1475
  Swimming2 1:45:00 3.69(28:27) 5.94(17:41)
  Strength/Core2 1:30:00
  Total15 18:24:26 216.46 348.36 11962
averages - sleep:8.5

«»
3:16
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 30, 2011 #

10 AM

Cycling-CX (warm up) 57:20 [3] 10.7 mi (11.2 mph) +371ft
slept:8.0

Velodrom CX warm up.
12 PM

Cycling-CX race (RACE!) 59:47 [5] 15.13 mi (15.2 mph) +423ft

much better day from me. the "pain" was a little easier to take. finished 8th on the day with an almost identical field. still a lot of time in the pain cave but technical skillz were there. pretty stoked to race the rest of the series!

Saturday Oct 29, 2011 #

12 PM

Cycling-CX (warm up) 1:01:50 [3] 11.84 mi (11.5 mph) +751ft
slept:8.5

Spyclocross race warm up. multiple laps and riding around the park.
3 PM

Cycling-CX race (RACE!) 1:13:00 [5] 15.6 mi (12.8 mph) +915ft

Spyclocross Race. holy shit... forgot how much cross hurts... and how much i love that pain. finished 12th in pro/1/2. kind of blew up half way through but was able to hang on to position and not lose any more spots.

Friday Oct 28, 2011 #

Note
slept:8.25

915-530. up with beth's alarm. can't remember a time when i have slept this good for so long. since before Kona i have sleeping better than ever.
7 AM

Cycling-Road (active recovery) 2:02:35 [3] 36.1 mi (17.7 mph) +1371ft

on it early because of work meetings. headed with pete and rode the typical friday loop. COLD. took a while to get warm. good legs and racing should be fun.
4 PM

Cycling-CX (skillz) 46:13 [3] 10.1 mi (13.1 mph) +749ft

quick session on ranch set up with pete to test race set up. good to go!!

Thursday Oct 27, 2011 #

Note
slept:8.5

930-6. good sleep. been getting in bed @ 9 and reading. sleeping good and waking up super awake!
7 AM

Swimming 50:00 [3] 1.7 mi (29:25 / mi)

hit the pool with beth this morning. did some of the workout on board from masters. feeling good in the water but not swimming hard. just thinking about stroke.

3000 scy

400 swim
200 kick
2 x (2 x 25 kick, 2 x 50 drill, 100 swim)

300
2 x 150
2 x 300 pull w/ paddles
2 x 150 pull w/ paddles
300 pull w/ paddles
100 kick
11 AM

Strength/Core (Rehab United) 45:00 [3]

another awesome session. slowly upping the weights. the next couple of months are going to be FUN!

pull ups
push ups
hang cleans
kettle bell high pulls
DB matrix
Box jumps
abs
4 PM

Running (trail) 1:00:00 [3] 7.9 mi (7:36 / mi) +785ft 6:56 / mi
shoes: Zoot Ultra Otec

awesome afternoon run on the trails. headed out the door undecided of whether i was going to run the 45 or 60 min loop. was feeling good so ran the 60. only running 2 X week the next couple of weeks with races on the weekends.
C • chuckie love 2

Wednesday Oct 26, 2011 #

Note
slept:9.0

930-630. work up around 445 wide awake but forced myself back to sleep.

kinda sore for RU session and mostly in uppler back/traps from high pulls.
8 AM

Cycling-Road (group ride) 3:14:16 [3] 56.7 mi (17.5 mph) +3865ft

old castle loop with beth, pete, mj, & nes. kept it pretty mellow for the most part. feeling strong, but lacking top end... but still holding back and not pushing it.

Tuesday Oct 25, 2011 #

Note
slept:8.0

9-5. in bed at 840 and up wide awake at 5. no alarm.
8 AM

Running (trail) 1:02:20 [3] 7.9 mi (7:53 / mi) +690ft 7:17 / mi
shoes: Zoot Ultra Kalani 2

no rush getting out the door. getting work done. ran my typical hour loop in the ranch in the reverse direction. still quite a bit of steep climbs and good running. having fun running right now. no goals, just running.
4 PM

Cycling-CX (skillzzzz) 1:15:29 [3] 14.1 mi (11.2 mph) +876ft

cx practice with beth & kurt.

practiced some starts while beth got ready and feel pretty good. skillz are improving, but this weekend is still going to be a shocker.

Monday Oct 24, 2011 #

Note
slept:9.0

930-630.... ZZZZZZZzzzzzzzzz

sleeping really well right now. stoked to start some bike racing!
9 AM

Swimming (YMCA) 55:00 [3] 1.99 mi (27:38 / mi)

solo sesh @ the Y. just going through the motions and keeping the feel.

1500 scy

500 swim
500 pull
500 kick
500 drill/swim

pull w/ paddles:
5 x 100
400
3 x 100
200
100
2 PM

Cycling-Road (active recovery) 1:36:36 [3] 26.7 mi (16.6 mph) +1166ft

ride to and from strength session at RU. legs felt great. definitely no the "monday" feeling I have in my legs the past couple of months.... a good thing.
C • thats pretty 1
3 PM

Strength/Core (Rehab United) 45:00 [3]

more skill work with lighter weight, but a little heavier than last week.

3 rounds of of the following. 10 reps each exercise per round.

1. back squat
2. good mornings
3. deadlifts
4. high pulls
5. front squat
6. hang clean
7. jerk - split stance
8. abs

« Earlier | Later »