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

Training Log Archive: Grandpa Jameson

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  Running4 5:08:00 41.3(7:27) 66.47(4:38) 3391
  Cycling-Road2 3:00:00 53.7(17.9/h) 86.42(28.8/h) 2654
  Strength/Core3 2:25:00
  Cycling-MTB1 1:39:00 21.6(13.1/h) 34.76(21.1/h) 2119
  Cycling-trainer/stationary1 1:00:00 18.0(18.0/h) 28.97(29.0/h)
  Hike1 20:00 1.0(20:00) 1.61(12:26) 500
  Rowing1 6:00 0.93(6:26) 1.5(4:00)
  Total11 13:38:00 136.53 219.73 8664
averages - sleep:8.5

» now

Sunday Sep 25, 2016 #


great sleep. low 40s at night.... winter will be here soon!
10 AM

Running 1:21:00 [3] 12.0 mi (6:45 / mi) +289ft 6:36 / mi
shoes: Hoka Clayton (Red)

out and back at waterton canyon before the bolts game (another loss!!). felt really and way better than expected. considering Blue Sky again... ha.

Saturday Sep 24, 2016 #


good sleep and up feeling rested.

decided to NOT do the Blue Sky marathon next weekend and take the time to decide on the fall. If I am going to TNF50 I want to be hungry and motivated to train and not feeling like I'm hanging on by at thread and forcing anything.

I was going to do maggie's long run with her today but pulled the plug on that. i'm going to the gym instead (motivated to lift weights for sure) and then may rip on my mtb later. just going to keep it fun. I am going to start the Wendler Program next week for Squat, Deadlift, OH press, and Bench press. I've wanted to give it a full go for a while now so that's the plan for now.
9 AM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +500ft 13:35 / mi

warm up and cooldown on the treadmill

Strength/Core 45:00 [3]

home session...

3 rounds
10 x OH press #45
10 x bent over row #45
10 x push ups
20 x sit ups

5 rounds
5 x OH press #75
10 x air squats
30 x situps

5 rounds
5e x kb floor press #35
10e x kneeling keg lift #35
20 x reverse leg lifts on ball

EMOM for 10'
5 x Power Clean #95
2 PM

Cycling-MTB 1:39:00 [3] 21.6 mi (13.1 mph) +2119ft

local mtb shred at SV. Low 60s and cloudy... finally feeling like fall so stoked. home just in time for 2nd half of the ND game. time for beers!

Friday Sep 23, 2016 #


finally a big sleep... needed it.

Cycling-Road 1:34:00 [3] 27.7 mi (17.7 mph) +1768ft

super easy spin trying to beat the wind... i didn't. super windy!

trying to decide what to do this fall... and can't make a decision. I was ready for the "season" to be done after RRR but not having a good race is making me considering going for TNF50.... can't make a decision. going to take the new week+ pretty mellow. think i need a break from the focused training.

Thursday Sep 22, 2016 #


up early to run. some broken sleep. Fi has a bit of cold and was up a few times.
6 AM

Running 1:32:00 [3] 11.2 mi (8:13 / mi) +1898ft 7:05 / mi
shoes: Hoka Challenger v2 (Blu/Grn)

on it as the sun was coming up at green mountain. nice and cool... low 50s at the start. fall is here. ok legs today. just rolling along and not pushing.
3 PM

Strength/Core 1:00:00 [3]

warm up:
5 x barbell complex #45 + sumo walk

DL warm up: 10 x #95, 8 x #135

5 rounds
5 x DL #155
10 x kbs #35
30 x situps

5 rounds
30" ropes
6 x squat clean to press #65
10 x toes to post
10 x weighted situps #25
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x calf raises.

Wednesday Sep 21, 2016 #


good sleep. woke a bit sore from yesterday. probably from the rowing and farmers carry's. awesome stuff though.

pulled the trigger and signed up for TNF50. stoked to have another goal and to get some redemption.
7 AM

Running 1:01:00 [3] 8.1 mi (7:32 / mi) +82ft 7:28 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

easy jog down at the river with ruby. feeling good.
4 PM

Cycling-trainer/stationary 1:00:00 [3] 18.0 mi (18.0 mph)

weekly trainer session back in effect... not mask thought.

10' wu
20 x 1' - alternating seated tempo and standing big gear each intervale, 1' recovery
10' cd

Tuesday Sep 20, 2016 #


good sleep and up early to run.

got an email this morning that i can get into the elite field for TNF50 in december.... hmmm.....
6 AM

Running 1:14:00 [3] 10.0 mi (7:24 / mi) +1122ft 6:41 / mi
shoes: Hoka Speed Instinct (Blu)

10 mile loop at south valley. good legs and effort. i really want to race somewhere.
4 PM

Strength/Core 40:00 [3]

warm up:
200m row
3 x barbell complex #45

Squat wu: 10 x #95, 8 x #115

5 rounds
5 x squat #125
5 x box jumps 24"
10 x kbs #35

5 rounds
200m row
Farmers Carry 2 x #44 kb
10 x step up w/ #50 sandbag

Rowing 6:00 [3] 1.5 km (4:00 / km)

rowing during workout

Monday Sep 19, 2016 #


up early to get ahead of will for sure be shit storm of work to catch up on. feeling good. trying to decided my plan of attack and whether or not i should try to race somewhere or just have running/riding and shut it down.

racing thoughts....

10/2 - Blue Sky Marathon in Fort Collins
10/9 - Xterra Trail Marathon in Colorado Springs
12/3 - North Face SF if they will let me in
12 PM

Cycling-Road 1:26:00 [3] 26.0 mi (18.1 mph) +886ft

standard mellow spin through chatfiled and back. good legs today. starting to get pretty frustrated about RRR. I don't question the reason or that I dropped... i couldn't run. Just can't believe all that hard work and getting to the line super healthy went to waste. i was ready for the suffering and didn't get to suffer.

« Earlier | Later »