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

Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 30, 2014:

activity # timemileskm+ft
  Running8 8:25:00 66.8(7:34) 107.5(4:42) 5570
  Cycling-Road3 4:42:00 78.5(16.7/h) 126.33(26.9/h) 3045
  Strength/Core4 1:50:00
  Dry Sauna3 35:00
  Rowing1 8:00 1.25(6:24) 2.01(3:59)
  Total15 15:40:00 146.55 235.85 8615
averages - sleep:8.2 weight:149lbs

«»
2:34
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 30, 2014 #

Note
slept:8.0

dinner with maggie and her mom and then wattie's party for a bit. late night
9 AM

Running 1:00:00 [3] 7.7 mi (7:48 / mi) +733ft 7:09 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

mellow sunday jog. first 4+ with the pup and then we ran down to the coast and back.
3 PM

Cycling-Road 1:06:00 [3] 18.3 mi (16.6 mph) +696ft

after lunch at the pannikin and watching basketball had to back out in the sunshine. mellow spin down to del mar and back.

Saturday Mar 29, 2014 #

Note
slept:10.0

boom. great sleep.
10 AM

Running 2:03:00 [3] 15.8 mi (7:47 / mi) +1143ft 7:17 / mi
shoes: Montrail Bajada

fun morning at pq canyon. late start after sleeping in and a mellow morning.

legs kind of dead first hour but we were just taking it easy today. started to feel good about and hour in and really good on the climbs at the end. i want to get back out there and tackle all the climbs.
4 PM

Running 31:00 [3] 4.1 mi (7:34 / mi) +380ft 6:57 / mi
shoes: Hoka Rapa Nui Trail

mellow hood loop with maggie and ruby before heading out to dinner.

Friday Mar 28, 2014 #

Note
slept:8.5

bummed SDSU lost to Arizona last night... but kinda expected it.
8 AM

Cycling-Road 2:23:00 [3] 40.7 mi (17.1 mph) +1752ft

my new bike is unreal. haven't a totally brand new road bike since 2009. I've always been lucky enough to get hooked up with lightly used hand me downs. everything but the wheels are new. after the first 15 minutes i got the stoke back for riding. met up with pete and we did sprinters loop. i don't think i even thought about a car hitting me during the ride... i was just having too much. haven't been that comfortable or had as much on the bike since my accident.

i was shocked i was able to keep up with pete. he's fit and in full on training mode for track (cycling) nationals in august. also the hardest i've ridden. hit 763 watts somewhere along the way. normal power was 175 watts.

Thursday Mar 27, 2014 #

Note
slept:8.0

sleep the best i have ever have in the tent.

super hungry all day yesterday....
6 AM

Running 1:20:00 [3] 10.7 mi (7:29 / mi) +1377ft 6:40 / mi
shoes: Montrail Fluid Flex 2

super fun run. hilly hood loop. nice long warm up and then hit my "Quail Hil Circuit" and went 23:54... and 51" pb. stoked. legs felt good and was just having a log of fun. also helped that i loaded some of my old, all time favorite songs in my ipod before heading out.

one the way home ran a "fast" mile. 5:37. just couldn't get the legs to turn over any faster. really fun run.
12 PM

Strength/Core 30:00 [3]

truestretch, band stretching & mobility, myrtl

3x on bosu
20 x overhead tri ext #30
20 x curls #20
20 x lat shoulder raises #10
20 x sit ups
6 PM

Running 31:00 [3] 4.0 mi (7:45 / mi) +337ft 7:11 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

easy evening jog with maggie

Wednesday Mar 26, 2014 #

Note
slept:8.0 weight:149lbs

crashed. DEEP SLEEP.
6 AM

Running 59:00 [3] 7.6 mi (7:46 / mi) +209ft 7:34 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

mellow miles on the coast with maggie and ruby. legs and body tired today. going to switch things up a bit after Oriflamme. looking forward to racing next weekend.
12 PM

Strength/Core 30:00 [3]

truestretch

500m row
21 x pull ups, push ups, air squats
500m row
15 x pull ups, push ups, air squats
500m row
9 x pull ups, push ups, air squats
500m row

5x
10 x goblet squat to one leg #35
10 x kb single leg DL #35
30 x sit ups on ball

pvc roller

Rowing 8:00 [3] 1.25 mi (6:24 / mi)

during workout. felt good

Dry Sauna 10:00 [3]

lax ball

Tuesday Mar 25, 2014 #

Note
slept:8.0

ready to roll.

picked up new bike yesterday. unreal. just need to remember how to ride it.
6 AM

Running 43:00 [3] 5.6 mi (7:41 / mi) +471ft 7:07 / mi
shoes: Montrail Fluid Flex 2

easy cruise around the hood with maggie and ruby. felt good and fresh.
12 PM

Strength/Core 15:00 [3]

loosening. truestretch & myrtl

Dry Sauna 15:00 [3]

grinding with the stick
5 PM

Running 1:18:00 [3] 11.3 mi (6:54 / mi) +920ft 6:25 / mi
shoes: Montrail Bajada

workout: 15 to 30 minute Warm-Up + Steady State Run: 5 to 7 miles + 15 to 20 minute Cool-down

nice, long warm up with maggie and then got to work. Ran the "stairs to stairs" loop. perfect rolling tempo for a run like this. tough. got it done and another good workout in the bank.

interval:
37:44, 6 miles, 435 ft of climbing, 6:17 avg pac

ran the workout in the bajada's. they felt good.

Monday Mar 24, 2014 #

Note
slept:7.0

a bit of trouble getting to asleep... just not tired.
6 AM

Cycling-Road 1:13:00 [3] 19.5 mi (16.0 mph) +597ft

mellow cruise up to carlsbad and back. drizzling for a bit and gloomy. felt good to go easy and loosen up the sticks. hopefully last ride on my CX bike on the roads. picking up my new bike today!
12 PM

Strength/Core 35:00 [3]

switching up the schedule to lift harder on m-w-f instead of t-th.

truestretch

2x
100 x sit ups on ball
20 x t-push ups

band stretching & mobility

3x
5 x dead hang pull ups
10 x dips
15 x air squats
20 x kbs #35

3x
5 x 4 step down & reach
20 x calf raises (ea leg)
20 x kb clean & press #26

Dry Sauna 10:00 [3]

grinding on lower legs with lax ball

« Earlier | Later »