Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 26, 2015:

activity

time

miles

+ft

Running

7:22:00

55.8

(7:55)

89.8

(4:55)

4995

Strength/Core

2:25:00

Cycling-Trainer

1:00:00

15.0

(15.0/h)

24.14

(24.1/h)

Total

10:47:00

70.8

113.94

4995

averages - sleep:7.6

2:18

0:00

» now

Monday Oct 26, 2015 #

Note
slept:7.0

fi up quite a bit... tired waking up. could have slept much more... but needed to get workout done before dropping car off at shop & heading to the dentist.

7 AM

Strength/Core (Peak Bagger) 50:00 [3]
shoes: Hoka Clifton #4 (Grey)

Training:

(1) 3 Rounds

400x Step ups @ 25#, Moderate Pace

Run 1.5 miles, Threshold Pace

C • step ups 6

Running (Peak Bagger) 41:00 [3] 5.0 mi (8:12 / mi) +473ft 7:32 / mi
shoes: Hoka Clifton #4 (Grey)

run portion of peak bagger.

.5 mile uphill walking warm up
3 x 1.5 mile

Sunday Oct 25, 2015 #

Note
slept:8.0

legs are tired today... purposely running slow with ruby yesterday?

8 AM

Running 1:17:00 [3] 10.2 mi (7:33 / mi)
shoes: Hoka Clifton v2 (GRN)

family jog on the platte. felt good.

Saturday Oct 24, 2015 #

Note
slept:8.0

good times at pint room with the team. nothing better than burgers and good beers... it's fresh hop season!

9 AM

Running 1:43:00 [3] 10.9 mi (9:27 / mi) +1990ft 8:03 / mi
shoes: Hoka Challenger #3 (Grn

late, start and mellow cruise at deer creek with ruby. no long run this week... playing it safe and smart. big 4 weeks starts tomorrow.

rubes killed it... just having fun and taking a bunch of photos. beautiful morning. upper 30's when we started and mid 50's when we finished... not a cloud in the sky.

Friday Oct 23, 2015 #

Note
slept:7.5

stoked for the weekend... and the sunshine.

1 PM

Running 1:13:00 [3] 9.1 mi (8:01 / mi) +1614ft 6:52 / mi
shoes: Hoka Challenger #3 (Grn

lunch run at deer creek.. pushed a bit and felt good doing it. can't remember the last time i felt this fit or good running.

Thursday Oct 22, 2015 #

Note
slept:7.0

Fi up a lot again... still got some decent sleep though.

another cold and rainy day... loving it... for now.

8 AM

Cycling-Trainer 1:00:00 [3] 15.0 mi (15.0 mph)

mellow trainer session with maggie. just spinning while watching and episode of homeland.

C • 1

C • My name is Inigo Montoya 1

1 PM

Running 33:00 [3] 4.3 mi (7:40 / mi) +249ft 7:17 / mi
shoes: Hoka Clifton #4 (ORG)

mellow jog with rubes.

4 PM

Strength/Core (Peak Bagger) 45:00 [3]

session 20

Warm up: myrtl

3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20 x Sit ups
Hip Flexor + Instep Stretch

Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....

(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest

(3) 6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up
30 second rest

Wednesday Oct 21, 2015 #

Note
slept:7.5

rough night with Fi.. she just wanted to party. luckily we go to sleep early!

11 AM

Running 1:00:00 [3] 8.7 mi (6:54 / mi) +347ft 6:39 / mi
shoes: Hoka Clifton #4 (ORG)

lunch run. felt awesome... never pushing. rainy and kinda cold. ran the roads and paths to johnson res and back. stoked at how quickly i recovered.

Tuesday Oct 20, 2015 #

Note
slept:8.0

solid sleep. feeling pretty much back to normal. recovery was way faster than anticipated. just a tad sore but not like normal. my legs are definitely getting hardened running out here.

1 PM

Running 55:00 [3] 7.6 mi (7:14 / mi) +322ft 6:57 / mi
shoes: Hoka Clifton v2 (GRN)

easy lunch run. down to the river and back after some marathon meetings.

no soreness but legs still a bit tired.

4 PM

Strength/Core (Peak Bagger) 50:00 [3]

session 19.

Warm up:

5 min Step up @ 25#, moderate pace

Training:

(1) 3 Rounds

9 min Stepups, Threshold Pace

4.5 min Stepups, Easy Pace

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