Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 17, 2013:

	activity	#	time	miles		km		+ft
	Running	10	11:55:00	90.83	(7:52)	146.18	(4:53)	12226
	Cycling-Road	2	2:41:00	44.01	(16.4/h)	70.83	(26.4/h)	1998
	Strength/Core	3	1:15:00
	Total	15	15:51:00	134.84		217.0		14224
averages - sleep:8

4:26

0:00

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Sunday Feb 17, 2013 #

Event: Bandit 50k

6 AM

Running (warm up) 8:00 [3] 1.0 mi (8:00 / mi)
shoes: New Balance 1210 - Grey/Red

warm up jog. pretty tired.

7 AM

Running (RACE!) 4:18:00 [3] 31.1 mi (8:18 / mi) +6193ft 6:59 / mi
shoes: New Balance 1210 - Grey/Red

2nd to chris price. maybe the hardest race I have ever done... physically and mentally. not the hardest course (but it was super hard) or hardest effort. solid competition and felt like shit from the line. metal battle. super stoked i was able to take 2nd.

C • counts 2

C • Impressive! 1

Saturday Feb 16, 2013 #

Event: BAZ 21k

8 AM

Running (warm up) 16:00 [3] 2.04 mi (7:51 / mi) +108ft 7:28 / mi
shoes: New Balance 1210 - Grey/Red

9 AM

Running (RACE!) 1:42:00 [3] 12.85 mi (7:56 / mi) +2907ft 6:32 / mi
shoes: New Balance 1210 - Grey/Red

5th overall. held back a ton. fun day.

10 AM

Running (cool down) 17:00 [3] 2.04 mi (8:20 / mi) +187ft 7:40 / mi
shoes: New Balance 1210 - Grey/Red

Friday Feb 15, 2013 #

6 AM

Running (shakeout) 1:02:00 [3] 8.25 mi (7:31 / mi) +372ft 7:12 / mi
slept:7.5 shoes: Nike LunarFly 3 - Blue/Yellow

Lagoon shakeout with Mario. Felt ok... a bit flat for sure. Last week and tuesday's track sesh have me feeling a bit tired. So racing this weekend should be interesting (sufferfest!!!)

2 PM

Cycling-Road 1:10:00 [3] 19.5 mi (16.7 mph) +692ft

mellow spin with brad. soaking up the sunshine. can't wait to log more miles on the bike in the warm weather. legs feel pretty good.

Thursday Feb 14, 2013 #

6 AM

Cycling-Road (recovery) 1:31:00 [3] 24.51 mi (16.2 mph) +1306ft
slept:8.0

mellow morning spin. down to TP, up the inside, and back. I really need to start riding more....

12 PM

Strength/Core (recovery) 15:00 [3]

body maintenance session....
a lot of stretching with band
myrtl
5 x 1 min plank
pvc roller

Wednesday Feb 13, 2013 #

Note
slept:8.5

10-630. mega sleep. pretty smashed

7 AM

Running (shake out) 35:00 [3] 4.75 mi (7:22 / mi) +247ft 7:01 / mi
shoes: Nike Lunar Glide 4 - Grey

rough one... definitely feeling last nights run and probably last week. i need to figure out schedule and how to get in all the running i want to do and sill maximize recovery. i really want to get on the bike more but it's been freezing in the morning.... and i like to sleep!

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

mellow, recovery.

stretching with & without band
2 x 100 sit ups on ball
PVC roller - worked the quads to get out the junk
2 x 3 rounds box step downs
2 x 3 rounds of TRX squat matrix
2 x 20 back ext

5 PM

Running (Night Run) 1:21:00 [3] 9.9 mi (8:11 / mi) +1135ft 7:23 / mi
shoes: New Balance 1210 - Grey/Red

Torrey Pines from Maggies. Mellow pace and just rolling. felt way better than my jog this morning. it's been quite a while since I have actually "trainined" so being smashed every once in a while is to be expected.

Tuesday Feb 12, 2013 #

6 AM

Running 1:06:00 [3] 8.9 mi (7:25 / mi) +827ft 6:49 / mi
slept:7.5 shoes: New Balance 1210 - Grey/Red

shakeout jog. left quad pretty tight from the start and took a while to loosen up. frist ~15min were rough. typical after big block (112 miles in 8days) and then taking a complete day off.... maybe i should have done an ez spin???

hood loop and an awesome cold morning.

C • how... 5

12 PM

Strength/Core (Pure Fitness) 40:00 [3]

first focused session in a while.
upperbody & core.
10 min WU on bike
2 rounds:
21 x TRX I.Y.T's
10 x TRX press/fly
30 x TRX knee raises

2 rounds on bosu:
20 x overhead tri ext #25
20 x curl #15
20 x lat shoulder raise #10
20 x weighted twist #15

2 x 50 situps on ball w/ med ball
myrtl
stretching w/ band
pvc roller

5 PM

Running (Track) 1:10:00 [3] 10.0 mi (7:00 / mi) +250ft 6:50 / mi
shoes: Nike Lunar Glide 4 - Grey

Track sesh with maggie and brad. this one left a mark. fun running on the track will be fun to get fast. i think it will really help the ultra stuff.

goal was 6 min pace on long intervals and faster on short ones. (XXX) = recovery jog

2 Mile - 11:25 - a bit hot
(200) +
400 - 1:24
(400),
1 Mile - 5:49 - better pacing
(200) +
400 - 1:24
(400)
800 - 2:55
(200)
400 - 1:24 - consistent
(400)
400 - 1:24
(200)
400 - 1:16 - maggie let it rip last 100 and crushed our dreams
(1 mile)

C • track 1

Monday Feb 11, 2013 #

Note
slept:8.5 (rest day)

1030-7. mellow monday. no running or riding today. day off the legs. double race weekend on tap and legs feeling the load. may hit some yoga after work.

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