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

Training Log: Grandpa Jameson

In the last 7 days:

activity # timemileskm+ft
  Running4 4:12:40 34.5(7:19) 55.52(4:33) 1223
  Cycling-trainer/stationary3 3:20:00 70.8(21.2/h) 113.94(34.2/h) 2024
  Strength/Core3 2:10:00
  Cycling-MTB1 1:32:00 21.6(14.1/h) 34.76(22.7/h) 2234
  Cycling-CX1 1:26:00 21.2(14.8/h) 34.12(23.8/h) 1519
  Hike3 30:00 1.5(20:00) 2.41(12:25) 810
  Total12 13:10:40 149.6 240.76 7810
averages - sleep:8.5 weight:149lbs
«
2:32
0:00
SuMoTuWeThFrSa

Saturday Feb 25 #

Note
slept:9.0

great sleep. fi got in our bed at 4 but crashed right away.
7 AM

Running 33:00 [3] 4.0 mi (8:15 / mi) +236ft 7:49 / mi
shoes: Hoka Vanquish v2 (BLK)

mellow hood jog first thing this morning... before a long trainer session. 10 degrees when i headed out but a killer morning. ice is pretty much gone on all the paths and roads.

Friday Feb 24 #

Note
slept:9.0

good sleep.

got in a gnarly storm driving home from the gym yesterday to swim with Fi. What is usually a ~15-20' drive took us about 90'. icy roads and all kinds of accidents. made it home safe though.

looks like some indoor riding on tap for this weekend.
8 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up and shovelling

Strength/Core 30:00 [3]

mrytl
w x barbell complex + push ups

Wendler Cycle 2, Week 3 - Deadlift
5 x #100
5 x #125
5 x #145
3 x #185
3 x #210
3 x #235
- 10 x kbs #35 & 20 sit ups between sets
20 x #135
12 PM

Cycling-trainer/stationary 1:20:00 [3] 28.0 mi (21.0 mph) +2024ft

zwift london ride. 3 laps. felt good today and pushed at times.

avg power: 223
normal power: 237
max power: 560
1072 kJ

Thursday Feb 23 #

Note
slept:8.25 weight:149lbs

Fi woke us up just before 5.... thankfully she went back to sleep. feeling the squats from yesterday.

below 150 for the first time since before TNF50.
6 AM

Cycling-trainer/stationary 1:00:00 [3] 22.1 mi (22.1 mph)
ahr:140 max:171

Sill - TrainerRoad

Sill is made up of 3x9-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 1 minute at 105% FTP.
Recoveries between intervals are 6 minutes long, and the warm-up includes 3x2-minute segments of Individual Leg Training (ILT).

legs a bit tired going into this one but they came around. getting stronger for sure.... mentally and physically.

avg power: 193
normal power: 229
max power: 292
696 kJ
1 PM

Running 1:03:00 [3] 8.7 mi (7:14 / mi) +335ft 6:59 / mi
shoes: Hoka Vanquish v2 (BLK)

another run down to the river and back in the snow. turnover is starting to comeback.

Wednesday Feb 22 #

Note
slept:8.5

up early without alarm.
6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]

3 x barbell complex + sumo walk

Wendler Cycle 2, Week 1 - Squat
5 x #75
5 x #95
5 x #115
5 x #135
3 x #160
3 x #170
- 10 x kbs #35 & 20 sit ups between sets

3x
10 x Front Squat #105
10e x single leg deadlift #35
10 x toes to post

3x
2 x lunge matrix #40
20 x step ups 20"
1' plank
12 PM

Cycling-MTB 1:32:00 [3] 21.6 mi (14.1 mph) +2234ft

fun mtb rip at south valley. legs feeling really even after heavy lifting.

Tuesday Feb 21 #

Note
slept:8.0

crazy dreams.
6 AM

Cycling-trainer/stationary 1:00:00 [3] 20.7 mi (20.7 mph)
ahr:145 max:182

8 Minute Test - TrainerRoad

Following a total of 28 minutes of warm-up, a couple of 8-minute time trials are used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR). The recovery interval between assessment efforts is 10 minutes.

Start of the General Build Plan (8 weeks) and started with onther FTP test. Raised my FTP by one watt to 277. About what i expected since the Wahoo reads lower than virtual power.

avg power: 191
normal power: 234
max power: 449
687 kJ
12 PM

Running 1:06:40 [3] 9.3 mi (7:10 / mi) +367ft 6:55 / mi
shoes: Hoka Vanquish v2 (BLK)

lunch run down to the river. 10 x 1' on/off when i got down there. 1' efforts were around ~5:50 pace... just going by feel. surprised how quick they were.

Monday Feb 20 #

Note
slept:8.5

good sleep... was pretty smashed after cleaning out my mothers in laws huge storage unit... but rallied with my nephew and got it done in about 4 hours...
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 barbell complex

Wendler Cycle 2, Week 3 - OH Press
5 x #45
5 x #55
5 x #65
5 x #80
3 x #90
4 x #100
- 20 x sit ups between sets

3x
15 x kb floor press #70
10 x bent over barbell row #100
10 x weighted sit ups #25
15 x shrugs #70

3x
10 x push ups
10 x kneeling curl to press #20
10e x kneeling slasher to halo #26

3x
15 x overhead tri ex #26
15 x barbell curls #45
10 x russian twist #26
12 PM

Cycling-CX 1:26:00 [3] 21.2 mi (14.8 mph) +1519ft

fun rip on the cx bike through south valley and hildebrand. gotta do this more often.

Sunday Feb 19 #

Note
slept:8.5

fun night out. up early to run with maggie before helping mom-in-law move a bunch of stuff out of her storage unit.

today's run could be a rough one. tired legs.. in a great way.
8 AM

Running 1:30:00 [3] 12.5 mi (7:12 / mi) +285ft 7:03 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

waterton canyon long run with maggie. tired legs for sure but got rolling on the way back with some sub 7 miles. big improvement over last week.

« Earlier

Recent Comments

more...

Reports

Search Log

 



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112131415161718
19
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training hours by activity
0123456789101112131415161718
19
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training miles by activity
05101520253035404550556065707580859095100105110115120125130135140145150155160165170175180185190195200205210215220225230235240
245
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

all weeks | months | years | as calendar