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

Training Log Archive: Grandpa Jameson

In the 31 days ending Oct 31, 2018:

activity # timemileskm+ft
  Cycling-Mixed Terrain11 24:31:52 414.02(16.9/h) 666.3(27.2/h) 17984
  Running23 17:32:50 134.94(7:48) 217.16(4:51) 6634
  Cycling-Road9 16:24:51 289.6(17.6/h) 466.07(28.4/h) 20774
  Strength/Core9 5:45:00
  Cycling-Trainer5 5:30:40 127.69(23.2/h) 205.5(37.3/h) 3649
  Hike3 30:00 1.5(20:00) 2.41(12:25) 810
  Total55 70:15:13 967.75 1557.44 49851
averages - sleep:8.8

«»
3:16
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 31, 2018 #

Note
slept:8.5

good sleep. unreal how hard i have been sleeping. just a dusting of snow.
8 AM

Cycling-Trainer 1:00:00 [3] 21.56 mi (21.6 mph) +873ft

easy spinning on zwift wtih a some short hard efforts at the end. leg trashed from lifting yesterday and i was starving the whole time.
12 PM

Running 31:49 [3] 4.06 mi (7:50 / mi) +212ft 7:28 / mi
shoes: Hoka Vanquish v3 (NVY)

lunch jog with the pups. tired and hungry.. .and sore legs. keeping it mellow.

Tuesday Oct 30, 2018 #

Note
slept:9.0

solid sleep. so dark out. could easily sleep past 7 w/o alarm these days. hibernation mode.
7 AM

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

warm up

Strength/Core 50:00 [3]

no more running before strength sessions.....

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #95, #115, #135

5 x 5 squat #150
- 20 x sit ups between sets

3x
10 x squat #95
10 x kbs #35
10 x box jump
10 x russian twist #26

3x
10 x power clean #65
10 x front rack lunges #65
10 x barbell bent over row #65
10 x push ups
20 x toes to post

3x
1' plank
1' calf raises
12 PM

Running 1:03:45 [3] 8.22 mi (7:45 / mi) +408ft 7:24 / mi
shoes: Hoka Vanquish v3 (NVY)

was planning on riding easy today but it was cold and starting to rain/snow. 4+ with the pups then the rest solo. good running temps.

Monday Oct 29, 2018 #

Note
slept:9.0

solid down week in the bag. starting my official base training plan this week. 18 weeks.
7 AM

Running 32:00 [3] 4.04 mi (7:55 / mi) +212ft 7:33 / mi
shoes: Hoka Vanquish v3 (NVY)

hood lap with the pups. called an audible on the day. i was going to run for an hour and lift... but going to be near 80 today and 40s rain/snow tomorrow. So knocking intervals on the bike later.
12 PM

Cycling-Road 1:59:33 [3] 34.85 mi (17.5 mph) +2838ft

stoked to knock these out today.

3 x 10' sweet spot (92%/285): 290,294,291

a little hot but being conservative with ftp right now. using 310. going to increase 5 watts every 4 week block. Should be put me right where I want to be by the end of this 18 week base block... right around 330.

ap: 203
np: 243
mp: 481
1439 kJ

Sunday Oct 28, 2018 #

Note
slept:10.0

back to back nights of 10 hours of sleep.
11 AM

Cycling-Mixed Terrain 2:03:10 [3] 32.35 mi (15.8 mph) +1732ft

more fun in the dirt... another 70 degree sun filled day... but that's changing. out and back through HR. Just fun riding and pushing the limits of gravel tires. one solid digger... but all good.

Saturday Oct 27, 2018 #

Note
slept:10.0

mega sleep. so good.
C • Question 3
10 AM

Cycling-Mixed Terrain 2:43:18 [3] 50.24 mi (18.5 mph) +1457ft

standard lonigsh ride. no real desire to ride any longer. high line-chatfield-waterton.

Friday Oct 26, 2018 #

Note
slept:9.0

more great sleep. gnarly dreams.
7 AM

Running 1:14:48 [3] 10.1 mi (7:24 / mi) +3ft 7:24 / mi
shoes: Hoka Vanquish v3 (NVY)

down to the river and back. felt pretty good.

Thursday Oct 25, 2018 #

Note
slept:9.5

went to bed early to catch up on sleep and try to kick this minor cold. great sleep.
7 AM

Running 47:34 [3] 6.03 mi (7:53 / mi) +361ft 7:28 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and hood lap.
12 PM

Cycling-Road 1:30:29 [3] 26.47 mi (17.6 mph) +1489ft

mellow miles with maggie. fall perfection.

Wednesday Oct 24, 2018 #

Note
slept:8.0

later night of work... in the office for after hours upgrade. home about 830 and then a bit more work before crashing. up at 6 to get back at it.
8 AM

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

warm up

Strength/Core 30:00 [3]

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

deadlift warm up: 5 x #95, #135, #155

3x
5 x deadlift #185
10 x balance board push ups
20 x sit ups

5x
10 x goblet squat #35
10 x kbs #35
10 x SDHP #35
20 x step ups
10 x weighted sit ups #25
12 PM

Cycling-Mixed Terrain 1:52:41 [3] 27.76 mi (14.8 mph) +2126ft

fun rip on the local trails. hildebrand and SV. perfect weather.

Tuesday Oct 23, 2018 #

Note
slept:8.0

up at 5 for some anyconnect upgrades.
8 AM

Running 35:11 [3] 4.3 mi (8:11 / mi) +213ft 7:49 / mi
shoes: Hoka Bondi 4 - Slater

morning jog with the pups.
12 PM

Cycling-Mixed Terrain 1:30:06 [3] 25.34 mi (16.9 mph) +692ft

mellow spinner on the high line canal. recovery week and feel the slightest bit of a cold coming on so just cruising.

Monday Oct 22, 2018 #

Note
slept:9.0

hard getting up.... alarm at 6. another mega busy week of work and a lighter on the training front. no intervals and deload on strength.
7 AM

Running 1:03:00 [3] 8.18 mi (7:42 / mi) +411ft 7:21 / mi
shoes: Hoka Vanquish v3 (NVY)

4+ with the pups, the rest solo. legs kinda dragging.
12 PM

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

strength warm up

Strength/Core 25:00 [3]

deload week.

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
5 x squat #135
10 x kbs #35
20 x sit ups

5x
10 x front rack lunge #65
10 x barbell bent over row #65
10 x push ups
10 x toes to post

Sunday Oct 21, 2018 #

Note
slept:9.5

another big sleep.
12 PM

Cycling-Road 2:06:59 [3] 38.7 mi (18.3 mph) +2973ft

got out on the roads after the bolts game and hitting the coffee and errands with the girls. 70s and blazing sun. so good. I like this loop to work hard. rode all the climbs/rollers hard/steady. good legs.

ap: 211
np: 245
mp: 808
1525 kJ

Saturday Oct 20, 2018 #

Note
slept:9.0

passed out.
10 AM

Cycling-Mixed Terrain 3:16:12 [3] 51.0 mi (15.6 mph) +3074ft

highland ranch out and back on the E/W trail. rode by feel and hard at times on ALL the rollers. super fun riding.

Friday Oct 19, 2018 #

Note
slept:7.75

yesterday got away from me work-wise and missed my window to get out on the bike.... and then worked until 10pm.. good times.
7 AM

Running 1:00:00 [3] 8.0 mi (7:30 / mi) +475ft 7:06 / mi
shoes: Hoka Vanquish v3 (NVY)

dig drop and long hood lap. felt good.
12 PM

Cycling-Mixed Terrain 2:02:10 [3] 35.89 mi (17.6 mph) +1414ft

i had intervals on tap for today... but after a couple of late nights and long days of work just felt like riding. waterton cruise with luke.

Thursday Oct 18, 2018 #

7 AM

Running 32:59 [3] 4.01 mi (8:14 / mi) +236ft 7:48 / mi
shoes: Hoka Vanquish v3 (NVY)

morning jog with the pups.
8 AM

Strength/Core 40:00 [3]

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

dead lift warm up 5 x #135, #155, #185

3x
5 x deadlift #215
10 x push up
20 x sit ups

3x
10 x deadlift #135
10 x kbs #35
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x front squat #75
10 x kneeling curl to press #20
20 x plank with kb passthrough #26

Wednesday Oct 17, 2018 #

Note
slept:9.0

mega sleep. have to rally for late night of work tonight.
7 AM

Running 35:54 [3] 4.31 mi (8:20 / mi) +243ft 7:54 / mi
shoes: Hoka Bondi 4 - Slater

dog jog. just cruising.
12 PM

Cycling-Mixed Terrain 2:01:26 [3] 34.3 mi (16.9 mph) +748ft

mellow cruise on the high line canal.

Tuesday Oct 16, 2018 #

Note
slept:8.75

felt like i was sleep forever.
7 AM

Running 34:44 [3] 4.3 mi (8:05 / mi) +243ft 7:40 / mi
shoes: Hoka Vanquish v3 (NVY)

morning shakeout with pups. upper 20s.
12 PM

Cycling-Road 1:58:56 [3] 35.1 mi (17.7 mph) +2923ft

surprised myself with this one. a bit sluggish starting out but started feeling really good after first interval.

3 x 10' big gear/strength intervals: 284,287,289

ap: 213
np: 243
mp: 531
1497 kJ

Monday Oct 15, 2018 #

Note
slept:9.25

great sleep. cold morning.
7 AM

Running 35:12 [3] 4.28 mi (8:13 / mi) +212ft 7:51 / mi
shoes: Hoka Bondi 4 - Slater

cold dog jog. they loved it. temps were colder but much warmer than yesterday with sun and no wind.
8 AM

Strength/Core 40:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #95, #115, #135

3x
5 x squat #150
10 x kbs #35
20 x sit ups

3x
10 x squat #95
10 x push ups
10 x box jumps
20 x toes to post

3x
10 x deadlift #135
15 x TRX IYT
10e x walking lunge with kb overhead #26
1' plank
12 PM

Cycling-Trainer 1:00:00 [3] 22.5 mi (22.5 mph) +1014ft

mellow spinning on zwift watching the NFL network.

Sunday Oct 14, 2018 #

Note
slept:8.5

cold and snowing.
8 AM

Running 1:18:03 [3] 10.11 mi (7:43 / mi) +337ft 7:29 / mi
shoes: Hoka Vanquish v3 (NVY)

cold, snowy, and windy. felt ok. face was getting cold.

Saturday Oct 13, 2018 #

Note
slept:9.0

good sleep. long ride today before snow tonight. stoked to watch kona.
10 AM

Cycling-Mixed Terrain 3:05:08 [3] 53.7 mi (17.4 mph) +1834ft
ahr:151 max:177

killer fall day and ok legs. a bit tired. just cruising on the dirt and enjoying the weather.

Friday Oct 12, 2018 #

Note
slept:9.0

another good night of sleep. darker and darker every morning.
8 AM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +480ft 7:01 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off and longer hood lap. definitely noticing a shift in fitness already and stoked on running. I wish there was some super early ultra i could do.
C • TNF 4
12 PM

Cycling-Road 2:01:27 [3] 36.38 mi (18.0 mph) +2890ft
ahr:160 max:182

perfect fall day. ok legs. 4 x 8' sweet spot (92%/285) up deer creek canyon.

4 x 8': 287,292,291,295

a little hot but no forcing it.

ap: 204
np: 238
mp: 600
1453 kJ

Thursday Oct 11, 2018 #

Note
slept:8.0

up early for wireless cutover.... last one for a while... hopefully.
8 AM

Running 33:28 [3] 4.05 mi (8:16 / mi) +219ft 7:52 / mi
shoes: Hoka Bondi 4 - Slater

dog jog & strength warm up. another cold morning.

Strength/Core 40:00 [3]

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

dead lift warm up 5 x #135, #135, #165, #185

3x
5 x deadlift #205
10 x push up
20 x sit ups

3x
10 x deadlift #135
10 x kbs #35
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x front squat #75
10 x kneeling curl to press #20
10 x walking lunge #70
20 x plank with kb passthrough #26
12 PM

Cycling-Mixed Terrain 1:29:48 [3] 25.25 mi (16.9 mph) +712ft

took me a while to get the right gear on. uppers 30s when I rolled out, mid 40s at finish. good legs and was just stoked to get out on the high line canal after 3 days on the trainer....

Wednesday Oct 10, 2018 #

Note
slept:9.0

good sleep. another trainer session on tap for today and maybe some snow.
8 AM

Running 34:34 [3] 4.3 mi (8:02 / mi) +245ft 7:38 / mi
shoes: Hoka Vanquish v3 (NVY)

easy jog with the pups. cold and light slow.
12 PM

Cycling-Trainer 1:30:00 [3] 36.87 mi (24.6 mph) +778ft
ahr:155 max:167

another trainer session.

3 x 12' big gear/muscle tension: 262,259,260

solid session. felt good.

ap: 221
np: 232
mp: 319
1208 kJ

Tuesday Oct 9, 2018 #

Note
slept:9.0

hibernation mode. had to drag myself out of bed at 6. another couple wet and cold days on tap.... trainer time. ugh.
11 AM

Cycling-Trainer 1:00:40 [3] 24.5 mi (24.2 mph) +505ft

solid trainer session.

3 x 10 minutes on w/ a 'Burst' every 2 minutes during ; 5 minutes OFF

felt good and hit all intervals. definitely hitting higher power numbers on the trainer.

ap: 224
np: 239
mp: 595
818 kJ
3 PM

Running 32:24 [3] 4.06 mi (7:59 / mi) +219ft 7:36 / mi
shoes: Hoka Clifton v4 (BLK)

easy jog with pups. mid 30s.

Monday Oct 8, 2018 #

Note
slept:9.5

mega sleep. gonna be a cold, wet start to the week. trainer time.
8 AM

Running 33:08 [3] 4.05 mi (8:11 / mi) +222ft 7:47 / mi
shoes: Hoka Bondi 4 - Slater

cold and rainy with the pups. super mellow.
9 AM

Strength/Core 40:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #95, #115, #135

3x
5 x squat #145
10 x kbs #35
20 x sit ups

3x
10 x squat #95
10 x push ups
10 x box jumps
20 x toes to post

3x
10 x deadlift #135
15 x TRX IYT
10e x walking lunge with kb overhead #26
1' plank
12 PM

Cycling-Trainer 1:00:00 [3] 22.26 mi (22.3 mph) +479ft

first trainer session since last march. i wanted to ride outside but it was 39 and raining... so just some easy spinning on zwift.

Sunday Oct 7, 2018 #

Note
slept:8.25

maggie leaves for chicago this morning. solo dadding for most of the week.
8 AM

Running 1:15:21 [3] 10.1 mi (7:28 / mi) +497ft 7:08 / mi
shoes: Hoka Vanquish v3 (NVY)

4 with the pups then 6 solo. running is steadily progressing. feeling good too.

Saturday Oct 6, 2018 #

Note
slept:9.25

great sleep. so dark out.
11 AM

Cycling-Mixed Terrain 3:01:34 [3] 52.89 mi (17.5 mph) +3522ft

fun in the hero dirt on high line canal and south valley and then some work on the road. 3 x 10' sweet spot intervals (88-92%). felt ok on 1 and 3 but suffered on 2.... almost bagged the the last one but got it done.

3 x 10' sweet spot: 288,282,290

HR is definitely a bit elevated at this power but from a muscle/strength standpoint it doesn't feel that hard. started training last feb with an FTP of about 265 this year... 310. interested to see where things go.

ap: 196
np: 226
mp: 608
2086 kJ

Friday Oct 5, 2018 #

Note
slept:9.25

great sleep. finally was able to sleep in a bit (6am)
8 AM

Running 32:53 [3] 4.22 mi (7:48 / mi) +292ft 7:19 / mi

dog drop and strength warm up. lows 40s. had to break out long sleeve and gloves. stoked.

Strength/Core 40:00 [3]

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

dead lift warm up 5 x #95, #135, #155, #185

3x
5 x deadlift #200
10 x push up
20 x sit ups

3x
10 x deadlift #135
10 x kbs #35
10e x lateral box jump over
10 x weight sit ups #25

3x
10 x front squat #75
10 x kneeling curl to press #20
10 x walking lunge #70
20 x plank with kb passthrough #26
12 PM

Cycling-Road 1:29:44 [3] 26.64 mi (17.8 mph) +538ft

mellow lunch spin with maggie on the bike path. windy... again.

Thursday Oct 4, 2018 #

Note
slept:8.5

piriformis still a bit tight. need a massage.

already sore from lifting... only gonna get worse.
7 AM

Running 1:02:06 [3] 8.0 mi (7:46 / mi) +454ft 7:22 / mi
shoes: Hoka Clifton v4 (BLK)

morning jog. 4 with the pups, 4 solo. slowly getting a bit quicker.
12 PM

Cycling-Road 1:50:39 [3] 32.16 mi (17.4 mph) +2778ft
ahr:159 max:178

finally got out the door after meetings all morning. 2 x 12' Tempo/Z3 up deer creek. again... these felt relatively easy... but that's the point right now.

2 x 12': 274,275

ap: 200
np: 236
mp: 490
1304 kJ

Wednesday Oct 3, 2018 #

Note
slept:8.25

up mega early for cutover... but crashed early.

piriformis is tight... always have big gear work. need to roll it out post.
7 AM

Running 32:32 [3] 4.06 mi (8:01 / mi) +219ft 7:37 / mi
shoes: Hoka Clifton v4 (BLK)

jogging with the pups. strength warm up
8 AM

Strength/Core 40:00 [3]

changing up the strength programing a bit... gonna keep this up through the new year.

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #65, #95, #115

3x
5 x squat #140
10 x kbs #35
20 x sit ups

3x
10 x squat #95
10 x push ups
10 x box jumps
20 x toes to post

3x
10 x deadlift #135
15 x TRX IYT
10e x walking lunge with kv overhead #26
1' plank
12 PM

Cycling-Road 1:33:20 [3] 26.41 mi (17.0 mph) +1576ft

lunch spinner with maggie. mega wind.

Tuesday Oct 2, 2018 #

Note
slept:8.75

wanted to sleep more... but Fi was up at 530.... gotta get her back on colorado time.
7 AM

Cycling-Road 1:53:44 [3] 32.89 mi (17.4 mph) +2769ft

first workout in 7+ weeks. plan called for 3 x 6' big gear intervals but added one. had to hold back a lot on these and power was still a bit high. a good sing. knocked ftp down to 310.

killer, cool fall morning. warmers and a vest.

4 x 6' @ 265: 279,281,279,281

ap: 198
np: 236
mp: 438
1331 kJ
12 PM

Running 31:25 [3] 4.06 mi (7:44 / mi) +220ft 7:22 / mi
shoes: Hoka Vanquish v3 (NVY)

easy jog with the pups at lunch. jogging at sea level was good for me. better turnover. pr on this loop with the pups.

Monday Oct 1, 2018 #

Note
slept:5.5

up at 230am edt/1230am mdt to get to drive 90' to BWI for 630am flight. Back home and working by 10. not feeling too bad yet. legs feeling rested and ready to do some work. already getting stoked for 2019.

TSB: +37 (RESTED!!!!!)
12 PM

Cycling-Mixed Terrain 1:26:19 [3] 25.3 mi (17.6 mph) +673ft

just getting out to spin after getting home and straight to work. actually had pretty good legs. getting back to some work tomorrow.

« Earlier | Later »