Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Nov 21, 2010:

	activity	#	time	miles		km		+ft
	Cycling-Road	4	9:28:22	149.26	(15.8/h)	240.21	(25.4/h)	6701
	Cycling-CX	4	4:30:25	53.95	(12.0/h)	86.82	(19.3/h)	2228
	Running	4	3:46:02	30.34	(7:27)	48.83	(4:38)	2874
	Cycling-MTB	1	2:14:35	21.25	(9.5/h)	34.2	(15.2/h)	2625
	Strength/Core	2	1:30:00
	Swimming	1	35:00	1.14	(30:42)	1.84	(19:04)
	Total	16	22:04:24	255.94		411.89		14427
averages - sleep:8

4:37

0:00

» now

Sunday Nov 21, 2010 #

11 AM

Cycling-CX warm up/down (warm up) 1:28:02 [2] 13.95 mi (9.5 mph) +591ft

got into kit way too early and spent too much time on bike before race. cold and windy... was getting over it waiting to race.

2 PM

Cycling-CX race (RACE!) 1:00:41 [5] 15.11 mi (14.9 mph) +653ft

BEST RACE OF THE YEAR!!!

got on the front line for the start was some where 15-20 as we hit the dirt. Lead 10 got a way and i was chasing but making progress. after a couple of laps i was able to, surprisingly, latch back on the the lead pack and was sitting 10th. started making moves/progress and the group started to shatter.

i was sitting 7th battling with gritters and then finally got a way and got up toe siegle and behrens. siegle fell back. then i was in the top 4... nuts... douville, bostrom, behrens, and me!

bostrom and douville nailed it and dropped me and behrens. on the last lap we battled for 3rd.... but he was able to hold me off and out sprint me to the finish. such a fun race and without a question my best CX race... EVER. stoked.

C • bass master 1

Saturday Nov 20, 2010 #

Note
slept:7.0

10-5. time to pack and hit the road...

12 PM

Cycling-CX warm up/down (warm up) 58:28 [2] 9.22 mi (9.5 mph) +446ft

race warm up. got bike super muddy and had to clean. dumb.

2 PM

Cycling-CX race (RACE!) 1:03:14 [5] 15.67 mi (14.9 mph) +538ft

killer race... super fun race, rode well, and I felt pretty good. worked my way into top and and then had to hold off Behrens all race to hang on to 6th.

Friday Nov 19, 2010 #

Note
slept:7.75

930-515. up early to escort beth to work on the bike and then a big day of work... ready to head out of town this weekend and race.

6 AM

Cycling-Road (Active Recovery - R1) 2:05:48 [2] 31.04 mi (14.8 mph) +1411ft
ahr:115 max:144

rode with beth to work... early and then cruised the coast home. just spinning. feeling the RU sesh from yesterday... trying to fight off the DOMS!

3 PM

Running (Endurance - L1) 48:32 [3] 6.27 mi (7:44 / mi) +435ft 7:16 / mi
shoes: Nike Air Pegasus+ 27

finally got out the door... procrastinating and working.

just a mellow run down to cardiff and back on the rail trail. felt good. running is making progress right now. feeling a bit better after every run.

Thursday Nov 18, 2010 #

Note
slept:8.0

930-530. up working until i finally went to bed. hitting the trails this morning... stoked.

7 AM

Cycling-MTB (Endurance - R1) 2:14:35 [3] 21.25 mi (9.5 mph) +2625ft
ahr:121 max:160

hit the la costa trails with trevor. so stoked to get out on the mtb... can't believe I haven't been riding it more... fall is the best time for it!

trails were perfect, foggy at the bottom, blazing sun up top. standard loop/3 climbs. all mellow. much fun!

9 AM

Running (Endurance - L1) 1:00:17 [3] 7.74 mi (7:47 / mi) +1450ft 6:37 / mi
ahr:143 max:168 shoes: Nike Air Pegasus+ 27

off the bike and aerobic. cruised a pretty hilly loop in encinitas ranch but kept the effort/pace under control... again... nothing hard just cruising.

2 fun sessions to start the day and home just in time for con call... perfection!

1 PM

Swimming (Active Recovery - S1) 35:00 [3] 1.14 mi (30:42 / mi)

quick, mellow swim.

2000 scy.

3 PM

Strength/Core (RU Strength Class) 45:00 [5]

getting stronger!

teamed up with trevor and did work. stepped up the weight a bit and it felt good. stoked to the see progress and "the crew" is motivating.

GONNA BE SORE.

Wednesday Nov 17, 2010 #

Note
slept:8.25

915-530. up early to knock out some work before hitting the road with trevor... macbook fucked! going to be a long day....

C • mac 2

7 AM

Cycling-Road (Endurance - R1) 4:07:48 [3] 66.7 mi (16.2 mph) +3361ft
ahr:125 max:168

killer, mellow long ride with Trevor. met him at UCSD and then cruised back and hit swami's loop. great day on the bike. all mellow effort until RSF and then put in a bit of an effort to SD park. hit the coast and then headed home into a gnar headwind... loving the mid week mellow long rides. keep'em coming.

5 PM

Running (Active Recovery - L1) 30:00 [2] 4.15 mi (7:14 / mi)
shoes: Nike Air Pegasus+ 27

after spending way too much time on con calls, webex's, and at the mac store I rallied for a mellow tready session (sticking to promise).

jogged over to Y and just had fun on the mill.

started with 8min/mile pace and descended to 6:27/mile, increasing .3/.2 every 2 minutes. fun and took my mind off of running. all EZ. feeling good and light on the feet.

jog walked home..... time for FOOOOOOOOOOD!

Tuesday Nov 16, 2010 #

Note
slept:9.25

9-520. in bed before 9... grandpa was tired!

6 AM

Cycling-Road (Active Recovery - R1) 1:59:54 [2] 32.0 mi (16.0 mph) +1427ft
ahr:118 max:146

EZ AR spin... early. cold and foggy. stoked to have a mellow day on tap... busy with work...

just cruised the carlsbad-coast loop.

Monday Nov 15, 2010 #

Note
slept:8.0

930-530. up to knock out run before work/meetings.

6 AM

Running tempo (Tempo - L1/L2) 1:27:13 [4] 12.18 mi (7:10 / mi) +989ft 6:39 / mi
ahr:151 max:192 shoes: Nike Air Pegasus+ 27

Got out the door nice and early and feeling pretty... then had to bolt of the bushes 10 minutes in. took care of business.. and the started to do work.
L1/2 AM
13.1 PACE
20' - 20' - 20'
7:15 - 5:40 - 7:15

not a good day for running fast. windy on the coast and I started the "goal pace" interval on mellow, steady climb (not fast).... just doing work.

15 min warm up

#1 20' @ 7:15
- 20:01, 2.76 miles, avg pace: 7:15, avg HR: 147

#2 20' @ 5:40 (yeah right!)
- 20:01, 3.15 miles, avg pace: 6:21, avg HR: 160
- running uphill and into the wind for a good part of the interval but work hard. all about the effort. hit some 5:30 pace in there too.

#3 20' @ 7:15
- 20:01, 2.79 miles, avg pace: 7:10, avg HR: 150

cool down running home.

overall i felt pretty good and strong... not really fast or quick but I am expecting that change in the coming days/weeks.

9 AM

Cycling-Road (Active Recovery - R1) 1:14:52 [1] 19.52 mi (15.6 mph) +502ft

got home from run and jumped on a call, knocked a bit of work, mtg cancelled so i jumped on my bike.

my legs felt pretty wrecked at the end of the run and I wanted to spin before sitting all day. felt great on the bike. perfect morning and SUPER MELLOW effort up to sbucks in carlsbad and home.... and then off to meeting.

4 PM

Strength/Core (RU Functional Strength) 45:00 [5]

solid crew today. me, beth, trevor, katya, & kristin.

good work... a lot of lower body.... stoked for mellow day tomorrow... ton of work on tap!

C • lower body 3

« Earlier | Later »