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

Training Log Archive: Grandpa Jameson

In the 7 days ending Jun 16, 2016:

activity # timemileskm+ft
  Cycling-Road5 14:49:00 245.1(16.5/h) 394.45(26.6/h) 22854
  Running5 5:33:00 38.5(8:39) 61.96(5:22) 6755
  Strength/Core1 50:00
  Hike1 10:00 0.5(20:00) 0.81(12:25) 270
  Total12 21:22:00 284.1 457.21 29879
averages - sleep:8.1 weight:147.1lbs

«»
6:12
0:00
» now
FrSaSuMoTuWeTh

Thursday Jun 16, 2016 #

Note
slept:8.0 weight:147lbs

up early to run at deer creek.

stoked holding steady between 146-148 depending on the day.... even with all the ice cream i've been eating.
C • Marathon 5
6 AM

Running 1:23:00 [3] 9.3 mi (8:55 / mi) +1911ft 7:28 / mi
shoes: Hoka Clifton v2 (RWB)

morning run at deer creek with john and danny. to a bit to wake my legs up and then i felt great. easy effort. saving it for the weekend.

Wednesday Jun 15, 2016 #

Note
slept:9.0

finally a big night of sleep. must have been an ice cream induced coma.
12 PM

Cycling-Road 1:56:00 [3] 34.1 mi (17.6 mph) +3205ft

another warm one. legs and mind kind of tired starting out. worked 530-1130am with out a break. brain was kind fried. by the time i started climbing i felt better. just a nice long climb and then a ripping descent.
4 PM

Running 34:00 [3] 4.2 mi (8:06 / mi) +108ft 7:54 / mi
shoes: Hoka Clifton v2 (RWB)

family jog on the river. super mellow. hot and windy.

Tuesday Jun 14, 2016 #

Note
slept:8.0 weight:148lbs

up early to run. going to try to start getting out early to run on most tues & thurs going forward.
6 AM

Running 1:26:00 [3] 10.3 mi (8:21 / mi) +2064ft 7:01 / mi
shoes: Hoka Clifton v2 (RWB)

manor house out and back. it felt like i was creeping up the climb but it was 3rd fastest time up it. i'll take it. held back on the descent and that's my plan for training going forward. minimize the damage.
11 AM

Cycling-Road 2:03:00 [3] 34.5 mi (16.8 mph) +3068ft

mellow climbing. out and back on deer creek rd to turkey and back. perfect 2 hour ride.

Monday Jun 13, 2016 #

Note
slept:8.5

really good, deep sleep. didn't move.

can feel my ankle a bit today.
9 AM

Cycling-Road 1:40:00 [3] 28.5 mi (17.1 mph) +1683ft

mellow monday morning spin. legs feeling pretty good. held back today.
3 PM

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

warm up
4 PM

Strength/Core 50:00 [3]

SSD Ultra In-Season SESSION 17

Warm Up:
4 Rounds
Dumbbell Complex #20 (25 sit ups)
Instep Plus Stretch

squat warm up: 10 x #65, 8 x #95, 6 x #115

Training:

(1) 6 Rounds
3x Squat #135
10x kbs #35
3x Walking Lunges holding Dumbbells #35
immediately ...
1x Jumping Lunge each leg (be explosive!)
5x Y+L with 2.5#

(2) 6 Rounds

5x Bench Press 2 x #35 kb
5x barbell bentover row #95
3/3/3 Toe Touch Complex
10x Weighted Situps @ 25#
10x Russian Twist #26
5x kneeling Slasher to halo #26

Sunday Jun 12, 2016 #

2 PM

Running 1:34:00 [3] 10.3 mi (9:08 / mi) +2124ft 7:38 / mi
shoes: Hoka Clifton v2 (RWB)

rallied for this one after getting back from the mt evans race. maggie crushed it. 2:15 and 4th woman overall. may have to do that one next year.

solid run for me. just cruising. rolled my ankle pretty good halfway through in a really overgrown area. not bad though.

Saturday Jun 11, 2016 #

Note
slept:8.0

up early.... heading for a long one today.
6 AM

Cycling-Road 6:12:00 [3] 100.5 mi (16.2 mph) +10367ft

such a killer ride. from home out deer creek, high dr to evergreen. then squaw pass rd to the echo lake (base of mt evans). squaw pass rd is so killer. 15+ mile climb up to 11k, killer views, and little traffic. got a coke and cookies at the lodge and ripped it home. stopped for another coke about 28 miles from home. hit the spot. felt great all day. no low spots. just nice and steady... all due to coke and pop tarts.

Friday Jun 10, 2016 #

Note
slept:7.0 weight:146.4lbs

stayed up watching 13 hours. good movie.
C • 13 1
6 AM

Cycling-Road 2:58:00 [3] 47.5 mi (16.0 mph) +4531ft

on it early and going to try to start doing this on Fridays. Deer Creek, High Grade, City View loop. killer morning but super windy heading out and up the canyon. ok legs and just kept aerobic.

no cals before or during. just black coffee.
C • Coffee 1
3 PM

Running 36:00 [3] 4.4 mi (8:11 / mi) +548ft 7:19 / mi
shoes: Hoka Clifton v2 (GRN)

easy afternoon jog at south valley. felt pretty good and just holding back.

« Earlier | Later »