Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+ft
	Cycling-Road	28	66:45:00	1141.08	(17.1/h)	1836.39	(27.5/h)	67683
	Running	21	18:12:38	136.23	(8:01)	219.24	(4:59)	14457
	CrossFit/Strength	7	3:40:00
	Cycling-MTB	1	1:54:15	18.54	(9.7/h)	29.84	(15.7/h)	2162
	Yoga	1	1:00:00
	Surfing	1	30:00
	Total	58	92:01:53	1295.85		2085.47		84302
averages - sleep:6.8

5:11

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Monday Apr 30, 2012 #

Note
slept:7.0

11-6. up early for an ez spin with with Kurt before work. grinding.

2 nights in a row of going out... gotta stop!!!

7 AM

Cycling-Road 1:42:00 [3] 29.5 mi (17.4 mph) +584ft

mellow spin up to oside harbor and back. no soreness in legs from yesterdays big running. gonna keep it rolling....

9 AM

CrossFit/Strength (home sesh) 25:00 [3]

quick session right after getting home from ride.

3 rounds:
100 stiups on ball
20 TRX rows
20 pushups
20 air squats
3 x 1 min planks

4 PM

Running 41:23 [3] 5.35 mi (7:44 / mi) +445ft 7:10 / mi
shoes: Nike Zoom Elite

Hilly loop in the ranch. just jogging.... before last con call of the day. legs feel good.

Sunday Apr 29, 2012 #

Note
slept:7.5

11-630.

could have slept more but work up feeling rested. decided to bag yesterdays run and save the legs for today. running is feeling good, don't need to force it.

9 AM

Running 1:27:45 [3] 9.6 mi (9:08 / mi) +1904ft 7:42 / mi
shoes: Brooks PureGrit - Red

headed down to toby's new crib with slater. killer place and incredible location.... backyard full of epic trails.

solid router with a lot of steep up and down, flowing 1 track, stream crossings... everything.

felt good the whole time and had a lot left in the take when we finished. good sign. planning on another run later.

C • I am 1

4 PM

Running (double down!) 1:04:00 [3] 8.2 mi (7:48 / mi) +939ft 7:02 / mi
shoes: Nike Zoom Elite

a bit of different loop in the ranch.... same trails just a different plan of attack. didn't even feel like i ran in the morning. l love running!

Saturday Apr 28, 2012 #

Note
slept:8.5

1030-7. good one.

9 AM

Cycling-Road 3:05:00 [3] 55.5 mi (18.0 mph) +3858ft

solid team ride this morning. I was bit flat for the first hour.... running legs! reminds of how I used to fee the first hour of rides last year training for IM. Good reminder to take the fridays a bit easier.

perfect weather, no warmers, and legs came good once we hit circle R. just having fun on the bikes. descent down old castle was all time.

avg/norm/max pwr: 182/233/771
kj: 2014

Friday Apr 27, 2012 #

Note
slept:7.0

1030-530. Good sleep. I thought I would be more smashed from yesterdays adventure but got out of bed feeling pretty good and rested.

I still need to start getting in bed early and back to 8 hours/night.

6 AM

Running (wake up run) 1:00:00 [3] 7.6 mi (7:54 / mi) +679ft 7:17 / mi
shoes: Nike Zoom Elite

got out the door before heading to SD office. good run. less than 12 hours after yesterdays adventure.

my standard hour loop. no hard or fast running but starting feel "good" running

4 PM

Cycling-Road 1:14:00 [3] 19.5 mi (15.8 mph) +499ft

super mellow spin on the coast after a day full of meetings... new job is going to be busy and awesome. motivated on many fronts right now.

looking forward to a fun weekend of training....

Thursday Apr 26, 2012 #

Note
slept:6.0

11-5. long night. good & bad. up early to head to the Y before heading up to Irvine for first day of new job. pretty excited.

C • IRVINE?! That's one HELL of... 1

6 AM

CrossFit/Strength (YMCA - solo sesh) 45:00 [3]

jogged over to the Y... early.. but got it done.

10 min warm up on Rower (see log)
RU running/dynamic warm up.
2 rounds, 10 reps each with bar #45
squats, good mornings, deadlift, cleans, thrusters

Squats:
10 x #95
10 x #105
10 x # 115
Deadlifts:
10 x #95
10 x #105
10 x # 115
*alternated 30 stiups on ball & 20 pushups on ball between all sets.

3 rounds:
5 dead hang pull ups
5 dips
30 hanging knee raises

jogged home.

5 PM

Running (fun run) 1:15:00 [3] 8.65 mi (8:40 / mi) +1317ft 7:35 / mi
shoes: New Balance 110

after first day of new job a copr HQ in Ontario headed to the OC for some rebooting. slater's fun run through the suburban trail playground. good times with good people. I need more of this!

Wednesday Apr 25, 2012 #

Note
slept:7.0

1040-540. better. stayed at home last night. in bed at 1030. up early to ride with trevor before the rain.

6 AM

Running 33:50 [3] 4.1 mi (8:15 / mi) +436ft 7:30 / mi
shoes: Nike Zoom Elite

quick wake up run before hitting the road with Kurt & Trevor. Just jogging, time on my feet.

7 AM

Cycling-Road 2:31:00 [3] 43.5 mi (17.3 mph) +2732ft

swamis loop with Kurt & Trevor. had ok legs. just cruising. A couple of harder efforts here and there.

5 PM

Running (2nd run) 38:30 [3] 5.0 mi (7:42 / mi) +468ft 7:04 / mi
shoes: Nike Zoom Elite

booyah!! Ran the Ghetto Loop (mix of ranch trails and neighborhood streets) with pete. just talked the whole time, sweating buckets. super warm & humid. felt awesome, body totally loosened up. no fast, but floating.

Tuesday Apr 24, 2012 #

Note
slept:8.0

11-7. Ok... didn't really stick the "plan" on the life side of things. Went to union for the dinner & then got "talked" into heading to union for a beer.... oh well..... new job starts thursday... vacation is almost over....

10 AM

Running 1:04:22 [3] 7.5 mi (8:35 / mi) +1102ft 7:32 / mi
shoes: Brooks PureGrit - Red

gotta a lot done on "the list" at home this morning before heading out to la costa for some trail. awesome run. all day pace. just wanted an hour or so.... smart.... the legs wanted to keep going.

getting in the flow.

more running later.

5 PM

Cycling-Road 1:31:00 [3] 26.4 mi (17.4 mph) +1073ft

mellow coast cruis with denner. perfect ending to the day.

i was "planning" to run again but with the rain coming and the invite from denner i decided to get out on my freshly tuned bike. stoked it did!

Monday Apr 23, 2012 #

Note
slept:8.5

1030-7.

Day 1. I have a bit of a goal & plan now. Gonna run Holcomb Valley Trail Run - 33 miler. No "race" goals. Just have fun, make memories. I am not giving up riding by any means.

I start a new job on Thursday so a lot of change.... been a rough 3 weeks. time to get focused again.

C • Heard great things about th... 3

9 AM

CrossFit/Strength (YMCA - solo sesh) 40:00 [3]

considered going for a jog but need to be smart. legs feeling yesterday's run a bit in the quads only... but not horrible.

mellow session at the Y.

warm up:
2 rounds
100 jrope
20 samson stretches
10 t pushups
10 air squats (DEEP!)

RU running warm up

3 rounds with bar - 10 reps each
squat, good mornings, deadlift, clean, thruster
50 situps on ball between rounds, 100 after last round

3 x 30 hanging kneed raises.
2 x 20 back ext
2 x 20 situps on decline bench.

11 AM

Cycling-Road (active recovery) 1:38:00 [3] 27.6 mi (16.9 mph) +846ft

super mellow spin with KL. Rancho loop. I was about to ghost ride my bike into a tree. I forgot my rear der was jacked. Dropped at velohangar for a full tune right after.

good for the legs tho....

4 PM

Yoga (CorePower) 1:00:00 [3]

on the new "plan"....

1.5 hot class. got first one back at it. Sweating, stretching, and plenty of core. i was getting kind of bored by the end.... but i need these. going to shoot for 1 session a week with 2 being a bonus... but one is more realistic

Sunday Apr 22, 2012 #

9 AM

Running 1:52:00 [3] 12.1 mi (9:15 / mi) +2324ft 7:50 / mi
shoes: Brooks PureGrit - Red

much need run with slater & art... so fun. a lot of up and down... running, hiking, walking, talking, laughing!

quite a bit longer than I have gone in a long time but i could have kept going. i thought the last half would get tough on my muscle/pounding-wise but not the case. with some calories i could have kept going...

game on... new path.

C • All around athlete 3

5 PM

Running (sundary run #2) 32:44 [3] 4.2 mi (7:48 / mi) +213ft 7:26 / mi
shoes: Nike Zoom Elite

felt great all day after run #1. Got a lot of chores and errands done and then out for run #2. Leucadia Loop. Just jogging and not even feeling like i ran this morning. my body likes this....

Saturday Apr 21, 2012 #

Note
slept:5.0

2-5. well that was smart. today is gonna hurt. taking my medicine.

Cycling-Road (sufferfest) 4:20:00 [3] 78.9 mi (18.2 mph) +5505ft

rough one.... had really bad legs starting out and rolling through escondido....

came good once we hit wohlford and then solid on cole grade too.... then did a lot of sitting and cruising.

definitely a bit smashed..... lack of sleep!

Friday Apr 20, 2012 #

Note
slept:8.0

1030-630.

CrossFit/Strength 30:00 [3]

solid pre-ride session. I really knocking out strength work before a mellow ride.

WU:
1000m row
100 jrope
RU running/dynamic warm up
100 jrope

superset #1 - 3 rounds
10 x DL #95
20 (10 ea leg) weighted step ups #12 db's

Superset #2 - 3 rounds
10 x clean & jerk #65
50 situps on ball

Running 42:49 [3] 5.5 mi (7:47 / mi) +490ft 7:11 / mi
shoes: Nike Zoom Elite

quick jog after a gnarly meeting & before heading out for happy hour. wanted to keep this super mellow before weekend.

9 AM

Cycling-Road (active recovery) 2:07:00 [3] 36.1 mi (17.1 mph) +1424ft

sprinters & a stop by Velo Hangar with Dan, Donna, & Bella. Felt pretty good but super mellow effort. run later & big ride tomorrow.

Thursday Apr 19, 2012 #

Note
slept:7.5

1030-6. Heading south to ride with trevor & pete. this is going to turn into a big week on the the bike.... the unplan.

9 AM

Cycling-Road 2:42:00 [3] 45.25 mi (16.8 mph) +3911ft

killer ride with trev & pete. Great western loop. Been over a year since i have been out there to ride. sunny, hot, and hilly. really good legs today. stoked i decided to bag run last night. rolling with everything right now....

4 PM

Running 1:01:50 [3] 8.12 mi (7:37 / mi) +840ft 6:56 / mi
shoes: Brooks PureGrit - Red

needed this run after a lunch "meeting". picked up some new trail shoes from REI and have them a go...

legs are coming back in a major way on the run. solid pace and floating uphill. game on.

Wednesday Apr 18, 2012 #

Note
slept:7.0

1030-530. My plan was to sleep in.... but just woke. pretty rested. need t get back on regular schedule.

6 AM

CrossFit/Strength 30:00 [3]

decided to knock this out before ride. Walked to Y.

WU:
2 rounds
100 jrope
samson stretches
air squats
t push ups

RU running warm up.

5 rounds - pyramid #45 - #55 - #65 - #55 - #45
10 reps each per round of
back squat
good mornings
deadlift
clean
thruster
* 30 situps on ball between rounds - FAST

8 AM

Cycling-Road 2:53:00 [3] 51.35 mi (17.8 mph) +2927ft

a bit of a mellower team ride today... much needed. still some good work just not a ton of climbing and decided to do plenty of sitting in.

feeling strong and riding is going well. feels good to not have any racing goals right now and just riding for fun & fitness.

Tuesday Apr 17, 2012 #

Note
slept:7.0

1030-530. up early for a quick spin before interview #2. go time!

6 AM

Cycling-Road 1:53:00 [3] 32.55 mi (17.3 mph) +1749ft

a bit of a different loop. been wanting to see how long it would take... now that i know i will doing this more often. good legs but a lot on my mind. good solo sesh. mind clearing.

1 PM

Running 42:45 [3] 6.0 mi (7:08 / mi) +200ft 6:54 / mi
shoes: Nike Zoom Elite

post interview. nailed it. game on. fresh start. stoked.

yes... this was why I started running again. back in SE lagoon. standard out and back. loving every minute. more mind clearing.

C • San Elijo 2

Monday Apr 16, 2012 #

Note
slept:6.0

12-6. up late. not smart. up early to get work done.

8 AM

Cycling-Road (coffee spin) 1:34:00 [3] 27.1 mi (17.3 mph) +659ft

mellow spin up to oside harbor and back then a stop at panikin for coffee. beautiful morning and just the kind of ride i needed. HUGE day on tap... on al fronts.

12 PM

Running 59:20 [3] 7.8 mi (7:36 / mi) +600ft 7:05 / mi
shoes: Nike Zoom Elite

I am not sure how long this route was exactly... havent run it in a while.... and committing to know running with a garmin until may. just run.

felt awesome. wanted more time between ride & run but the day didn't allow for it.

Sunday Apr 15, 2012 #

Note
slept:8.5

1030-7. up at 7 with plan up in the air. decided to join the crew for some riding.... glad i did.

8 AM

Cycling-Road 4:08:00 [3] 75.5 mi (18.3 mph) +4790ft

champion factory with special guest IM world champ Rinny... cool chick. super mellow and just stoked to be on bikes!

ramona route. good legs! all the racing/riding is starting to show up. PR up to ramona chasing HJ. she is on fire. every time i would slow down she would come around... finally threw down a final attack on her, cracked her, but then waited for her. teammates!

climb to ramona:
18:43
5.1 miles
1023 ft of climbing
avg pwr: 323 watts

entire ride:
avg/norm/max pwr: 182/237/878
kj: 2679

C • wow! 1

Saturday Apr 14, 2012 #

Note
slept:7.0

1130-630. got a wake up call from pete to tell me weren't riding. gnarly wind and rain.

9 AM

Running 1:01:00 [3] 8.0 mi (7:37 / mi) +600ft 7:07 / mi
shoes: Zoot Kapalani

winds was still howling so headed out for a run. loaded up the ipod with some good jams and just cruised. felt good, mellow pace. could have kept going... wanted to keep going.... but not smart. just getting back into it.

trails were in perfect shape after storm.

Friday Apr 13, 2012 #

Note
slept:7.5

11-630. good times out with the girls & boys last night. beers, shuffleboard, burritos.

8 AM

Cycling-Road 1:25:00 [3] 24.4 mi (17.2 mph) +1184ft

quick ride before the rain. down to solana beach and then a loop through RSF. surprised at how good i felt after big ride & run yesterday.... must have been the IPA's & burritos

4 PM

Running (tready) 30:00 [3] 4.11 mi (7:18 / mi)
shoes: Nike Zoom Elite

rough day. sitting inside all day working, raining... just had to get out. wanted to run outside but it was pouring. headed over to the Y and did my standard 30 min tempo/turnover run on the tready.

started at 8 min/mile pace and increased pace ~15 sec/mile every 2 min. dropped down to 6:30 and then back up. felt ez.

5 PM

CrossFit/Strength (core - ymca) 10:00 [3]

quick sesh post run.

Thursday Apr 12, 2012 #

Note
slept:8.5

1030-7. had to drag my ass out of bed.

8 AM

Cycling-Road 3:03:00 [3] 55.6 mi (18.2 mph) +3686ft

solid ride with the crew. old castle loop. just fun riding bikes!

avg/norm/max pwr: 171/225/862
kj: 1845

4 PM

Running 45:00 [3] 6.2 mi (7:15 / mi) +500ft 6:45 / mi
shoes: Nike Zoom Elite

good run... time to keep it rolling. nothing clears my mind like running....

10k loop in the ranch. really liking the new Nikes.

Wednesday Apr 11, 2012 #

Note
slept:8.5

1030-7. first 8 hour night of sleep in a while. woke up at 6 to check the weather, raining, back to sleep. big work day.

11 AM

Cycling-Road 2:05:00 [3] 34.65 mi (16.6 mph) +1850ft

got a lot of work done this morning while the weather cleared up. needed a break so jumped on my bike. mellow day.

headed to UCSD and back, added inside TP and then on the way home rolled down to la costa and back up saxony.

windy and just keep the climbing aerobic. no hammering.

avg/norm/max pwr: 154/195/378
kj: 1151

4 PM

Running 30:30 [3] 4.0 mi (7:38 / mi) +300ft 7:07 / mi
shoes: Nike Zoom Elite

arvo run with pete. game on.... good talking, planning on this run. my bike road racing season may be over. with everything going on head is on everything but racing. may pull the plug now. get back to running, strength, having fun... and just not racing so I can be mentally ready for CX.

quick run before heading out.

Tuesday Apr 10, 2012 #

Note
slept:7.0

1030-530. up early to roll with trevor & lesley

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. ~ Edison

6 AM

Cycling-Road 2:02:00 [3] 30.25 mi (14.9 mph) +3615ft

headed out with Trev & lesley and were planning doing a yellow sign workout but elfin forrest was pretty much shut down due to construction... so we hit some double peak repeats.

i was feeling the strength session & run in my legs from yesterday so i just rode steady.

avg/norm/max pwr: 161/225/566
kj: 1156

4 PM

Cycling-Road 1:32:00 [3] 26.4 mi (17.2 mph) +1102ft

reverse ranch loop with brad. good to get out of house. stopped at velohangar towards end of ride and to talked into trying Blaize's home brewed IPA. pretty damn good for his first attempt.

Monday Apr 9, 2012 #

Note
slept:7.0

1230-730. woke up feeling like a car ran me over.... had 2 beers.

10 AM

Cycling-Road (active recovery) 1:39:00 [3] 27.5 mi (16.7 mph) +830ft

killer day... sun blazing. super ez spin with Kurt. rancho loop.

1 PM

CrossFit/Strength (Rehab United) 40:00 [3]

got a text from bryan if i wanted to start back at RU with him. they have changed things up a bit... got on the wagon. more crossfit style stuff and it will be good place for me to do the wendler stuff.

dynamic warm up then...

3 rounds of:
20 pull ups
30 pushups
40 sit ups
50 air squats

worked hard, but not all out... gonna take time before i can bring the intensity back.

Strength - Squats. Transition. Wendler will probably start back up in a couple of weeks.

5 x 5 #135
felt ez.

5 PM

Running (recovery run!) 43:25 [3] 5.75 mi (7:33 / mi) +500ft 6:59 / mi
shoes: Zoot Kapalani

i am not going to lie.... following along with what slater is doing is building a fire in me to get back to running. absolutely no thoughts of racing just have a huge desire for some mega trail runs.... i have a quite few bike races in the next couple of weeks but then wide open. thinking 30 in 30 in may and then balance between bike, run, crossfit/strength

hit the trails.... started floating at 20 minutes. just fun.

C • mega trail runs 2

Sunday Apr 8, 2012 #

Note
slept:7.5

12-730. mellow night with my sister in LA

11 AM

Cycling-Road 3:18:00 [3] 49.21 mi (14.9 mph) +4872ft

epic ride with the doctor out of malibu. i will be back... soon & often.

avg/norm/max pwr: 156/194/697
kj: 1832

C • did someone call a doctor? 9

Saturday Apr 7, 2012 #

Cycling-Road 3:36:00 [3] 63.8 mi (17.7 mph) +4675ft
slept:7.0

couser loop. smashing.

avg/norm/max: 170/227/676
kj: 2197

Friday Apr 6, 2012 #

7 AM

Running 33:40 [3] 4.2 mi (8:01 / mi) +400ft 7:21 / mi
slept:7.0 shoes: Zoot Kapalani

9 AM

Cycling-Road 2:03:00 [3] 36.1 mi (17.6 mph) +1447ft

sprinters with the team

Thursday Apr 5, 2012 #

Note
slept:5.75

12-545

6 AM

Cycling-Road 2:15:00 [3] 40.0 mi (17.8 mph) +2457ft

yellow sign workout with the boys. good legs but little motivation. ripped everybody apart during first half then got a text half through on the way back. shut it down.

ez spinning to and from intervals

avg/norm/max pwr: 163/246/909 (burrito power!)
kj: 1327 (probably the cals in one burrito)

4 PM

Surfing (bodyboard) 30:00 [3]

late arve sesh. wind was on it and it was dumping so it decided to bodyboard instead of ride my fish. got a few fun ones but wind was killing it, strong current..... but still felt AWESOME to get in the ocean.

C • Yes! 8

5 PM

Running 32:45 [3] 4.25 mi (7:42 / mi) +200ft 7:23 / mi
shoes: Nike Lunar Elite+ 2

trying to get in shape to run 30 minutes with slater on sunday.