Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 31 days ending Jul 31, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	19	53:26:19	939.51	(17.6/h)	1511.99	(28.3/h)	67310
	Cycling-Mixed Terrain	13	25:45:56	449.89	(17.5/h)	724.03	(28.1/h)	14881
	Running	20	12:32:10	88.49		142.41		5558
	Strength/Core	9	5:05:45
	Paddleboard	2	1:25:00	5.0	(17:00)	8.05	(10:34)
	Total	61	98:15:10	1482.89		2386.48		87749
averages - sleep:8.4

6:26

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Tuesday Jul 31, 2018 #

Note
slept:9.0

more good sleep. could have kept sleeping..

TSB: +3

7 AM

Running 38:00 [3] 4.8 mi (7:55 / mi) +286ft 7:30 / mi
shoes: Hoka Clifton v4 (BLK)

morning shakeout. dog drop off.

C • Clifton IV 2

12 PM

Cycling-Road 2:04:42 [3] 36.82 mi (17.7 mph) +3385ft
ahr:150 max:189

super solid interval session... only structured workout this week.

3 x 10' Criss Cross as 4' @ 305, 1' @390, 4' @ 305, 1' @390
1: 306,390,305,387
2: 306,388,305,392
3: 307,391,310,397

last 5' of last interval kinda hot... but was feeling pretty good.

ap: 193
np: 251
mp: 538
1415 kJ

Monday Jul 30, 2018 #

Note

great sleep... planning trying to sleep a lot this week.... ready to smash. Day 1 of going for it.

TSB: +15

7 AM

Cycling-Mixed Terrain 2:52:34 [3] 51.93 mi (18.1 mph) +2872ft
ahr:148 max:173

solid ride to start the week off. through chatfield, out to rox, back up to deer creek-SV-KC, then home. solid mix of dirt and roads. good legs today.

ap: 197
np: 227
mp: 519
1992 kJ

3 PM

Running 31:59 [3] 4.06 mi (7:53 / mi) +234ft 7:28 / mi
shoes: Hoka Clifton v4 (BLK)

hood lap - strength warm up - filled with motivation.... once i finally got out the door.

Strength/Core 30:00 [3]

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

squat warm up:
5 x #95
5 x #115
- 20 sit ups between sets

3x
5 x squat #135
10 x kbs #35
10 x box jumps
10 x spiderman push ups
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
60" plank

Sunday Jul 29, 2018 #

Note
slept:7.5

up early to ride... as usual on sunday's.

killer time last night at newish brewery near us. solid beer of their own and good guest taps.

Feeling fresh and ready to hammer the shit out of myself next week.

TSB: +6

6 AM

Cycling-Mixed Terrain 2:04:04 [3] 33.34 mi (16.1 mph) +860ft

mellow cruise on the dirt. actually a bit chilly (mid 50s) starting out. took a bit to wake up but just listened to podcasts and rip the dirt. ready to smash next week.

Saturday Jul 28, 2018 #

Note
slept:9.25

more great sleep.

feeling good and rested. legs were great yesterday. TSB +9.

10 AM

Cycling-Road 3:30:11 [3] 63.62 mi (18.2 mph) +3767ft

keeping it mellow with maggie. rolled out after a morning at the pond ripping around with Fi and then atlas for breakfast. good legs and dodging rain storms. local hood loop.

Friday Jul 27, 2018 #

Note
slept:8.0

good sleep. ready for the weekend.

been kinda backing it off since our long ride last thursday to freshen up a bit before going ballistic with a big over reaching / fatigue week 3 weeks out from Gravel Worlds. Plan is to ride over 400 miles.

been monitoring and using training peaks PMC all year. TSB is +8 today. I was +25 morning of DK. the experimentation continues.

8 AM

Running 38:51 [3] 4.8 mi (8:06 / mi) +282ft 7:40 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and hood lap.

12 PM

Cycling-Mixed Terrain 1:51:37 [3] 36.1 mi (19.4 mph) +1210ft

waterton out and back. spent a lot if time in the aero bars. nuts how much faster they are on the flats. should have used them at DK!

Thursday Jul 26, 2018 #

Note
slept:9.0

great sleep.

7 AM

Running 34:00 [3] 4.04 mi (8:25 / mi) +235ft 7:59 / mi
shoes: Hoka Clifton v4 (BLK)

dog jog / strength warm up. nice out post early morning rain.

8 AM

Strength/Core 30:00 [3]

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

deadlift warm up
5 x #95
5 x #135
5 x #155
- 20 sit ups between sets

3x
5 x deadlift #185
10 x kneeling curl to press #20
10 x box jump up/down 20"
10 x balance board push ups
10 x kneeling plate half moon #25

12 PM

Cycling-Road 1:29:15 [3] 26.38 mi (17.7 mph) +866ft

lunch spinner with maggie through chatfield. testing out my new enve clip on aero bars. faster for sure.

Wednesday Jul 25, 2018 #

Note
slept:7.5

up late working....

7 AM

Cycling-Mixed Terrain 2:10:57 [3] 37.58 mi (17.2 mph) +1057ft

mellow miles on the highline canal and chatfield. I was going to ride a bit longer bit started to get super windy and i was dragging a bit. hard workout yesterday, late night of work, and less then normal sleep. just kept it mellow.

3 PM

Running 32:23 [3] 4.02 mi (8:03 / mi) +232ft 7:38 / mi
shoes: Hoka Clifton v4 (BLK)

afternoon hood lap. really enjoying just jogging and listening to podcasts.

Tuesday Jul 24, 2018 #

Note
slept:9.0

good sleep. lower lip still swollen.

7 AM

Running 38:35 [3] 4.76 mi (8:06 / mi) +307ft 7:38 / mi

dog drop off and hood lap... getting warm.

11 AM

Cycling-Road 2:06:34 [3] 41.37 mi (19.6 mph) +3028ft

another super solid VO2 Max interval session... and last purely VO2 session of this block..... i really am ready to do another race. I was stomping today.

6x3' @ 120%/384 watts:
389,390,387,389,392,389. stoked.

ap: 211
np: 268
mp: 612
1576 kJ

C • Solid VO2 Power! 2

Monday Jul 23, 2018 #

Note
slept:8.0

awesome thunderstorms, power outage, and good sleep.

7 AM

Running 34:38 [3] 4.1 mi (8:27 / mi) +235ft 8:01 / mi
shoes: Hoka Clifton v4 (BLK)

dog jog and strength warm up. i'll start cutting back on the jogging next week in prep for Gravel Worlds.

8 AM

Strength/Core 40:00 [3]

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

squat warm up:
5 x #65
5 x #95
5 x #115
- 20 sit ups between sets

3x
5 x squat #135
10 x kbs #35
10 x box jumps
10 x spiderman push ups
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
90" plank

12 PM

Cycling-Mixed Terrain 1:27:36 [3] 24.85 mi (17.0 mph) +587ft

highline loop. mellow got stung by a bee on bottom lip less than 10'... super swolled.

C • Assholes! 1

Sunday Jul 22, 2018 #

Note
slept:8.5

yesterday kind of crushed me... super tired the rest of the day. easy spin this morning.

6 AM

Cycling-Mixed Terrain 2:02:36 [3] 34.34 mi (16.8 mph) +869ft

on it early. mellow gravel loop. high line canal and chatfield. energy and legs much better than yesterday.

Saturday Jul 21, 2018 #

Event: Mt Evans Hill Climb

Note
slept:7.5

up early for Mt Evans. this is going to hurt.

8 AM

Cycling-Road 2:22:40 [3] 27.18 mi (11.4 mph) +6672ft
ahr:162 max:176

Mt Evans Hill Climb. not my best day on the bike but solid. rolled with the group and it was pretty mellow for the first 7 miles. just did my best to sit in with a cap of 300w. didn't chase attacks and every time some one would attack every would jump and I'd just ride steady and eventually get myself back.

i had shit legs though... can't fake it at that elevation and just suffer through. just "rode" the second half and enjoyed the day. stoked to finally ride to the top.

ap: 223
np: 236
mp: 452
1907 kJ

11 AM

Cycling-Road 1:10:54 [3] 27.76 mi (23.5 mph) +141ft

descent back to the car.

Friday Jul 20, 2018 #

Note
slept:8.5

zombie sleep.

7 AM

Running 39:11 [3] 4.8 mi (8:10 / mi) +309ft 7:42 / mi

dog drop off. legs a bit tired but no to bad. tomorrow is going be brutal.

12 PM

Cycling-Road 1:29:48 [3] 26.69 mi (17.8 mph) +479ft

easy spin on the bike path preparing for tomorrow's sufferfest.

Thursday Jul 19, 2018 #

Note
slept:9.0

bonus hour of sleep... it's started to not get light until ~545... helps with sleeping in!

9 AM

Cycling-Road 5:41:15 [3] 101.71 mi (17.9 mph) +6870ft

another solid long one with maggie.... half way through it got super hot and windy. nothing ending your ride with 3 hours melting and getting blasted by the wind. good training!

Wednesday Jul 18, 2018 #

Note
slept:8.0

dinner downtown with the fam. good times.

7 AM

Cycling-Mixed Terrain 2:01:38 [3] 36.48 mi (18.0 mph) +1453ft

mellow morning cruise mostly on the dirt. chatfield and roxborough. good legs and just having fun riding.

2 PM

Strength/Core 30:00 [3]

Running 30:59 [3] 4.02 mi (7:42 / mi) +233ft 7:18 / mi
shoes: Hoka Clifton v4 (BLK)

strength warm up. first time running with out the dogs in a bit and quickest run of the year i think... one sub 7:30 mile... watch out!

Tuesday Jul 17, 2018 #

Note
slept:8.75

deep sleep and gnarly dreams.

7 AM

Running 37:45 [3] 4.72 mi (8:00 / mi) +318ft 7:31 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off. easy jogging and good legs.

12 PM

Cycling-Road 1:52:05 [3] 35.71 mi (19.1 mph) +2756ft

was kind of nervous of the hurt this workout would bring... and it hurt for sure but stoked with number. went out too hot on the first two and paid for it a bit but crazy how much easier just staying below 390 felt.

6 x 3' @120%/384 watts: 398,397,389,387,389,388

ap: 208
np: 272
mp: 595
1.75 kJ

Monday Jul 16, 2018 #

Note
slept:8.5

another full blast week on tap

7 AM

Running 33:26 [3] 4.02 mi (8:19 / mi) +233ft 7:53 / mi
shoes: Hoka Clifton v4 (BLK)

mellow morning shakeout with the pups.

11 AM

Strength/Core 40:00 [3]

moving into a strength maintenance mode

2 x myrtl - mini leg blaster - 20 x step ups - 10 x push ups - sumo walk

squat warm up:
5 x #65
5 x #95
5 x #115
- 20 sit ups between sets

3x
5 x squat #135
10 x kbs #35
10 x box jumps
10 x push ups
10e x walking lunge with kb overhead
10 x weighted sit ups #25
10 x toes to post
10 x face down back ext
90" plank

12 PM

Cycling-Mixed Terrain 1:28:26 [3] 24.77 mi (16.8 mph) +568ft

mellow spin on the highline canal loop. just cruising and feeling good.

Sunday Jul 15, 2018 #

Note
slept:7.0

for some reason couldn't fall asleep.. up early to ride.

6 AM

Cycling-Mixed Terrain 2:13:47 [3] 35.75 mi (16.0 mph) +856ft

mellow morning shred. warm morning... 70 rolling out before 6. pretty good legs today but just cruising. stoked chatfield is back open and i can start adding some fun river singletrack to my spins.

Saturday Jul 14, 2018 #

Note
slept:8.5

great sleep. no piriformis issues. stoked.

8 AM

Cycling-Road 5:05:07 [3] 82.2 mi (16.2 mph) +7297ft

another, long hilly one with maggie. kept it mellow today but has plenty of climbing including some new roads and dirt. maggie charged. stoked.

Friday Jul 13, 2018 #

Note
slept:9.0

good sleep.

piriformis way better. did a bunch of stretching and rolling on it yesterday and it helped a lot. just gotta stay on top of it. going to make an appt to get some ART done as well.

7 AM

Running 38:41 [3] 4.7 mi (8:14 / mi) +314ft 7:44 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and easy jogging.

11 AM

Cycling-Road 4:15:23 [3] 78.31 mi (18.4 mph) +5127ft

took off from work at lunch and got out for a long one with maggie. tried to keep it as flat as possible. this is pretty much as "flat" as we can ride from home and not just ride bike paths in the city. pretty good legs today.

ap: 187
np: 218
mp: 482
2817 kJ

Thursday Jul 12, 2018 #

Note
slept:8.5

ok sleep. been dealing with some piriformis syndrome (pressing on sciatic nerve) for last 6 months... maybe once a month. can barely put any weight on left leg after getting out of bed when it comes on... after walking around for 20 minutes it's totally gone. has come on after big gear workouts and doing a lot of work in garage. only lasts a day and then totally gone... but the pain is unreal.... and it's nuts how it totally goes away after an hour of being up... had it last 3 nights. going to see chiro.

C • piriformis syndrome 2

7 AM

Running 34:31 [3] 4.1 mi (8:25 / mi) +235ft 7:59 / mi

dog jog and strength warm up

8 AM

Strength/Core 45 [3]

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

deadlift
6 x #135
6 x #155
6 x #180
3 x #205
2 x #215
- 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
10e x plank with kb passthrough #26
10 x push ups

12 PM

Cycling-Road 1:52:05 [3] 33.87 mi (18.1 mph) +2842ft

another solid workout with maggie. fitness is definitely coming back and power numbers are all time.

Criss Cross intervals
3 x 10' (4' @95%/304, 1' @ 120%/384)
1: 308,378,305,386
2: 310,378,304,388
3:309,383,304,390

ap: 196
np: 252
mp: 496
1314 kJ

Wednesday Jul 11, 2018 #

Note
slept:8.0

good sleep but slept weird on my leg. busy day. work, car to dealership, insulation getting installed.....

7 AM

Running 34:18 [3] 4.28 mi (8:01 / mi) +242ft 7:36 / mi
shoes: Hoka Clifton v4 (BLK)

morning shakeout.

11 AM

Cycling-Road 1:27:22 [3] 26.03 mi (17.9 mph) +817ft

lunch spinner with maggie. mellow.

5 PM

Paddleboard 45:00 [3] 3.0 mi (15:00 / mi)

soaking up the sunshine with fi while maggie swam.

Tuesday Jul 10, 2018 #

Note
slept:8.5

again.. gnarly dreams. another hot one on tap...

7 AM

Running 38:51 [3] 4.73 mi (8:13 / mi) +320ft 7:43 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and hood lap. warm.

1 PM

Cycling-Road 1:53:15 [3] 34.64 mi (18.4 mph) +3068ft

criss cross intervals. love these and it nuts how easy 285-300 watts feels these days. another hot one.

3 x 10' (2 x 4' @tempo/85%, 1' @VO2/115%)
1: 281,362,284,365
2: 286,367,286,365
3: 296,365,285,373

ap: 204
np: 246
mp: 465
1364 kJ

Monday Jul 9, 2018 #

Note
slept:8.25

more gnarly dreams.

7 AM

Running 34:15 [3] 4.1 mi (8:21 / mi) +235ft 7:55 / mi
shoes: Hoka Clifton v4 (BLK)

dog jog and strength warm up. warm morning.

8 AM

Strength/Core 45:00 [3]

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

squat
6 x #95
6 x #115
6 x #135
3 x #150
2 x #160
- 20 sit ups between sets

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

3x
10e x split stance GM #65
10 x kbs #35
10 x walking lunge #70
10 x balance board push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

12 PM

Cycling-Mixed Terrain 1:25:04 [3] 24.74 mi (17.4 mph) +633ft

mellow lunch spinner. highline canal loop. feeling good.

Sunday Jul 8, 2018 #

12 PM

Cycling-Mixed Terrain 2:02:00 [3] 35.0 mi (17.2 mph) +1257ft

hard getting out the door for this one after getting up early to get to Maggie's race, charging all around the lake with Fi and then getting back at home noon... and it was already in the mid 90s. maggie talked me into getting out for a couple of hours and glad I did.

Saturday Jul 7, 2018 #

Note
slept:8.5

longish ride today.. nothing crazy.

8 AM

Cycling-Road 4:12:42 [3] 76.08 mi (18.1 mph) +5955ft

lookout loop with maggie. solid legs. we went for it up lookout and we both hit PRs. 21:15 for me on g-one all round "gravel". feeling fit but under a bit of fatigue for sure... as planned.

Friday Jul 6, 2018 #

Note
slept:8.5

gnarly dreams.

7 AM

Running 1:00:08 [3] 7.48 mi (8:02 / mi) +445ft 7:37 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop and a different hood lap. trying to come up with some new routes. just jogging.

12 PM

Cycling-Road 1:51:24 [3] 34.7 mi (18.7 mph) +2953ft
ahr:151 max:194

2 x 10' sweet spot with maggie and then let it rip for the last one. best 10' power of the year!!

2 x 10' SS: 308,311
1 x 10' hard: 345 - best 10' power of year/life

ap: 190
np: 251
mp: 437
1258 kJ

Thursday Jul 5, 2018 #

Note
slept:8.5

tired getting up this morning.

7 AM

Running 33:10 [3] +233ft
shoes: Hoka Clifton v4 (BLK)

dog jog and strength warm up

8 AM

Strength/Core 45:00 [3]

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

deadlift
6 x #95
6 x #135
6 x #175
4 x #185
2 x #205
- 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
10e x plank with kb passthrough #26
10 x push ups

12 PM

Cycling-Road 1:32:37 [3] 27.5 mi (17.8 mph) +896ft

mellow lunch spinner with maggie.... more wind!

Wednesday Jul 4, 2018 #

Note
slept:8.5

standard good sleep. slept in Fi's bed for a while when she woke up.

8 AM

Paddleboard 40:00 [3] 2.0 mi (20:00 / mi)

good times!

11 AM

Cycling-Mixed Terrain 2:40:37 [3] 50.24 mi (18.8 mph) +2049ft

avoiding the crowds. local dirt loops. good legs and riding a lot of tempo.

Tuesday Jul 3, 2018 #

Note
slept:8.5

1/2 day of work.... then some riding and some vacation time.

7 AM

Running 54:18 [3] 6.82 mi (7:58 / mi) +396ft 7:33 / mi
shoes: Hoka Clifton v4 (BLK)

dog drop off and a bit of a new hood lap. looking for more options. having fun running.

12 PM

Cycling-Road 3:02:39 [3] 53.03 mi (17.4 mph)

out and up high grade with maggie. she wanted to go for it so I paced up the climbing working a bit harder than normal. my power meter died at the start of the climb so no numbers but it was a really solid effort in 49:51. the woman ahead of maggie on the climb now is a pro. she's getting scary fit on the bike!

Monday Jul 2, 2018 #

Note
slept:8.0

good sleep. up early to get a jumpstart on work.

7 AM

Running 34:11 [3] 4.14 mi (8:15 / mi) +235ft 7:50 / mi

mellow dog jog and strength warm up.

8 AM

Strength/Core 45:00 [3]

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

squat
6 x #65
6 x #95
6 x #125
4 x #135
2 x #150
- 20 sit ups between sets

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

3x
10e x walking lunge with kb overhead #26
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
10 x face down back ext
1' plank

11 AM

Cycling-Mixed Terrain 1:25:00 [3] 24.77 mi (17.5 mph) +610ft

mellow gravel spinner. highline canal loop. good legs.

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

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