Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Jul 1, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	5	13:39:31	232.96	(17.1/h)	374.91	(27.4/h)	19681
	Cycling-Mixed Terrain	2	4:10:19	73.72	(17.7/h)	118.64	(28.4/h)	2332
	Running	4	2:44:51	20.87	(7:54)	33.59	(4:54)	1218
	Strength/Core	2	1:45:00
	Paddleboard	1	30:00	1.25	(24:00)	2.01	(14:55)
	Total	14	22:49:41	328.8		529.15		23231
averages - sleep:8.5

6:26

0:00

» now

Sunday Jul 1, 2018 #

Note
slept:8.5

I have a hard time sleeping for than 8.5 hours these days.... date night last night with maggie... good times... and a big ride on tap for today.

C • 8.5 1

7 AM

Cycling-Road 6:26:21 [3] 105.91 mi (16.4 mph) +10391ft

big, fun day with maggie. looped in some new roads in evergreen. awesome. steep climbs and descents and little traffic. pretty good legs all day. maggie was stomping.

ap: 179
np: 218
mp: 465
4142 kJ

Saturday Jun 30, 2018 #

Note
slept:8.5

up early....

10 AM

Cycling-Mixed Terrain 2:34:12 [3] 46.71 mi (18.2 mph) +1581ft

solid mixed terrain loop. just cruising. stoked chatfield back open. easier to lync up my good loops down south.

Friday Jun 29, 2018 #

Note
slept:8.5

up at normal time (530) but a struggle to get up.

8 AM

Running 37:56 [3] 4.75 mi (7:59 / mi) +321ft 7:30 / mi

dog drop and easy hood lap. warm morning and legs feel good.

12 PM

Cycling-Road 1:54:59 [3] 35.45 mi (18.5 mph) +3013ft
ahr:161 max:186

another hot windy one.

3 x 10' upper sweet spot up deer creek: 304,306,307

solid work. HR a little elevated due to it being so hot (mid 90s).

ap: 203
np: 243
mp: 402
1398 kJ

C • solid 1

Thursday Jun 28, 2018 #

Note
slept:8.0

had to work until about 9 and then crashed.

9 AM

Strength/Core 1:00:00 [3]

10' hike warm up
2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

deadlift
6 x #95
6 x #135
8 x #160
6 x #180
4 x #190
- 20 x sit ups between sets

3x
10 x hang power clean #85
10 x box jumps

3x
10 x front squat #85
10 x kneeling curl to press #20
10e x kneeling slasher to halo #26
10 x russian twist
10 x push ups

12 PM

Cycling-Road 1:37:15 [3] 28.46 mi (17.6 mph) +617ft

hot and windy spin on the path with maggie.... scorching.

Wednesday Jun 27, 2018 #

Note
slept:9.0

was kind of smashed yesterday after trying that workout in the heat. legs haven't been feeling to great.

7 AM

Cycling-Road 2:00:17 [3] 34.74 mi (17.3 mph) +3276ft
ahr:152 max:178

super solid workout this morning.... back to coaching myself for the rest of the summer just to keep it fun and try new things.

3x10' criss cross intervals (2 x 4' @ tempo, 1' @ threshold)

tempo: ~290
threshold: ~325

these were fun.

ap: 202
np: 246
mp: 515
1456 kJ

3 PM

Running 32:06 [3] 4.06 mi (7:54 / mi) +234ft 7:30 / mi
shoes: Hoka Clifton v4 (BLK)

hot hood lap. mid 90s... and it felt good!

5 PM

Paddleboard 30:00 [3] 1.25 mi (24:00 / mi)

so good.. and stoked Fi love it!

Tuesday Jun 26, 2018 #

Note
slept:8.5

a couple of hot day coming up.... time to hit the gravel pond!

7 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +430ft 7:30 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and long hood lap. cruising.

12 PM

Cycling-Road 1:40:39 [3] 28.4 mi (16.9 mph) +2384ft
ahr:155 max:191

hot... mid 90s when maggie and i rolled out. i had anaerobic power intervals on tap and did them up the deer creek climb.

4 x 15"
4 x 30"
4 x 1'

bagged the last two 1' efforts. HR was sky rocketing in the heat.. and wasn't really into the workout. not making much sense right now.

Monday Jun 25, 2018 #

Note
slept:8.5

great sleep after a slammed day. got the dumpster filled and ready to pick up. full body workout!

7 AM

Cycling-Mixed Terrain 1:36:07 [3] 27.01 mi (16.9 mph) +751ft

morning spinner on the highline canal. pretty sluggish starting out but then really good legs.

12 PM

Running 31:49 [3] 4.06 mi (7:50 / mi) +233ft 7:26 / mi
shoes: Hoka Clifton v4 (BLK)

hood lap. strength warm up

1 PM

Strength/Core 45:00 [3]

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

squat
6 x #65
6 x #95
8 x #115
6 x #135
4 x #140
- 20 sit ups between sets

3x
10 x OH Press #65
10 x box jumps

3x
10e x split stand GM #65
10 x kbs #35
10 x push ups
10 x weight step ups #40
10 x weighted sit up #25
10 x toes to post

« Earlier | Later »