Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 18, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	3	8:11:36	138.41	(16.9/h)	222.75	(27.2/h)	12358
	Cycling-Mixed Terrain	2	3:50:33	58.7	(15.3/h)	94.47	(24.6/h)	2044
	Running	5	3:50:13	27.78	(8:17)	44.71	(5:09)	1470
	Cycling-Trainer	1	2:00:00	44.1	(22.0/h)	70.97	(35.5/h)	1086
	Strength/Core	2	1:40:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	13	19:52:22	269.99		434.51		17498
averages - sleep:9

4:16

0:00

» now

Sunday Feb 18, 2018 #

7 AM

Running 40:00 [3] 4.8 mi (8:20 / mi) +248ft 7:57 / mi
shoes: Nike Air Pegasus+ 34 - Navy

sunday shakeout with the pups.

12 PM

Cycling-Mixed Terrain 2:13:14 [3] 32.7 mi (14.7 mph) +1102ft
ahr:135 max:159

mellow spin on the dirt after the pool and lunch with maggie and fi. sunny and warm... but plenty of wind. just didn't fight it and kept it easy. huge week. tired for sure.

Saturday Feb 17, 2018 #

Note
slept:9.25

great sleep.

Cycling-Road 4:16:52 [3] 70.08 mi (16.4 mph) +6963ft
ahr:154 max:179

solid day on the bike. mid 40s at the start mid 50s by the end. stoked get in a long one and long days to come. no really hard efforts today except climbing lookout. ate well and wasn't smashed by the end.

ap: 181
np: 218
mp: 690
2794 kJ

Friday Feb 16, 2018 #

Note
slept:9.0

good sleep. bummed on waking up to snow on the ground... was planning to ride outside today for more VO2 intervals....

7 AM

Running 1:00:00 [3] 7.0 mi (8:34 / mi) +438ft 8:06 / mi
shoes: Nike WH4 (Fluoro)

easy jog to drop off the pups. a couple inches of snow and ice underneath. work traction so not a big deal but still extra slow going.

11 AM

Cycling-Trainer 2:00:00 [3] 44.1 mi (22.0 mph) +1086ft
ahr:155 max:187

I was hoping to do this workout outside but there was still plenty of snow on the roads. another VO2 session with some strength work before and after nailed the intervals. stoked.

10' big gear/strength intervals @ 235 watts, 15" surges to 335 last 5'
4 x 2' VO2 (371,359,335.356)
4 x 4' VO2 (312,306,306,311)
2 x 10' big gear/strength intervals @235

ap: 199
np: 238
mp: 789
1437 kJ

Thursday Feb 15, 2018 #

Note
slept:9.0

rad time downtown (littleton) with the family last night. beers, food, and ice cream. doesn't get any better.

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 mini leg blaster - 20 x step ups - 10 x t-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 #135
10 x #175
8 x #195
6 x #205
- 20 x sit ups between sets

3x
8e x split squat #65
10 x kbs #35
10 x man makers #20
10 x box jumps 24"
10 x weighted sit up #35
10 x toes to post
10 x face down back ext
10 x kb passthrough plank #20

11 AM

Cycling-Mixed Terrain 1:37:19 [3] 26.0 mi (16.0 mph) +942ft
ahr:141 max:164

easy spin out to waterton and back. cold and windy... but not fighting it... just keeping it mega easy.

Wednesday Feb 14, 2018 #

Note
slept:9.0

zombie sleep.

8 AM

Cycling-Road 2:03:45 [3] 34.62 mi (16.8 mph) +2807ft

stoked to get outside this morning. I was planning to ride the trainer because it's going to be super windy today (20-30mph). but the winds were light and the temps were already in the low 40s this morning so i charged.

i was supposed to do 2x15' big gear strength intervals but the wind was coming straight down the canyon so i just got in 30+ minutes of big gear work on all the climbs and rollers on my route.

forgot HRM.

ap: 183
np: 216
mp: 489
1360 kJ

12 PM

Running 34:18 [3] 4.22 mi (8:08 / mi) +239ft 7:43 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jog with the pups. warm & windy.

Tuesday Feb 13, 2018 #

Note
slept:9.25

awesome sleep & crazy dreams.

9 AM

Running 34:42 [3] 4.26 mi (8:09 / mi) +237ft 7:44 / mi
shoes: Hoka Clifton v2 (GRN)

easy jog with the pups.... ruby is 5 years old today!

12 PM

Cycling-Road 1:50:59 [3] 33.71 mi (18.2 mph) +2588ft
ahr:151 max:182

more Vo2 intervals.... and got to do them outside. finally!! Legs were a bit sore/fatigued from the strength session yesterday but felt good after i warmed up.

4 x 2' @ 330 (359,351,353,356)
4 x 4' @ 305 (320,320,325,330)

a little hot on the intervals but felt great doing them and could have pushed more watts for sure.

ap: 198
np: 249
mp: 922
1318 kJ

Monday Feb 12, 2018 #

Note
slept:8.75

weekend was a blur.. in a good way.

8 AM

Running 1:01:13 [3] 7.5 mi (8:10 / mi) +308ft 7:51 / mi

in the upper teens and cloudy... cold but good to get the pups out to start the week. kinda tired today... expected that after long ride friday and back to back interval days this weekend.

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 - 20x step ups - 10 x push up - sumo walk

Plyos
3 x 5 box jum/depth down
20 x toes to post

3x
5 x tuck jumps
20 x lunge jumps
10 x weighted sit ups #25

squat
10 x #95
10 x #115
10 x #130
8 x #140
6 x #150
- 20 x sit ups between sets

3x
10 x deadlift #135
10 x kbs #35
10 x step ups with #40 (2 x #20 kb)
10 x balance board push ups
5e x TGU #26
1' plank

balance board

« Earlier | Later »