Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 26, 2017:

	activity	#	time	miles		km		+ft
	Cycling-Road	2	5:54:00	100.4	(17.0/h)	161.58	(27.4/h)	9285
	Cycling-Trainer	4	5:45:00	99.4	(17.3/h)	159.97	(27.8/h)
	Cycling-MTB	1	2:35:00	33.5	(13.0/h)	53.91	(20.9/h)	3442
	Running	3	2:13:30	16.7	(8:00)	26.88	(4:58)	794
	Strength/Core	2	1:20:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	12	17:57:30	250.5		403.14		13791
averages - sleep:8.2 weight:148lbs

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Sunday Mar 26, 2017 #

Note
slept:9.75

huge sleep... finally... and woke up feeling great!

11 AM

Cycling-MTB 2:35:00 [3] 33.5 mi (13.0 mph) +3442ft
ahr:135 max:162

fun sunday shred from home. all the local trails. perfect loop and good dirt today after rain this week. last hour got a bit cold. rain, sleet, and some wind.... but got it done. great week.

Saturday Mar 25, 2017 #

Note
slept:8.0

finally some good sleep. cold mostly gone... quick one.

9 AM

Cycling-Road 4:17:00 [3] 71.3 mi (16.6 mph) +7238ft
ahr:150 max:178

long ride... lookout loop. didn't push today. with getting over the cold i didn't want to bury myself. just steady all day.

average power: 179
normal power: 216
max power: 878
2740 kJ

Friday Mar 24, 2017 #

Note
slept:8.0

still a bit of a cold but seems to be passing.

6 AM

Cycling-Trainer 1:30:00 [3] 29.0 mi (19.3 mph)
ahr:152 max:181

Dade +4 - TrainerRoad

Dade +4 is three sets of 3x2.5-minute VO2max repeats at 120%FTP followed by 25 minutes at 65% FTP.

2.5 minutes of recovery fall between Intervals and 5 minutes of easy spinning separate each set.

tough day at the office. with the cold this was a lot harder than it should been. RPE way higher than HR and power. got through the first 2 sets and the backed it of 10% the last one. still a good effort.

average power: 199
normal power: 244
max power: 344
1074 kJ

3 PM

Running 38:30 [3] 5.0 mi (7:42 / mi) +253ft 7:21 / mi
shoes: Hoka Vanquish v2 (BLK)

easy afternoon hood jog. nice easy lap and felt pretty good. cold definitely on the way out... just in time for the weekend.

Thursday Mar 23, 2017 #

Note
slept:8.5

had to wake up at 5 for some quick work and thankfully was able to get back to sleep. needed it... have a bit of cold.

12 PM

Cycling-Trainer 1:15:00 [3] 23.3 mi (18.6 mph)
ahr:142 max:159

Trainerroad — Whorl

Whorl consists of an hour & 15 minutes of aerobic Endurance work spent between 60-75% FTP.

was going to head over to the trails. got 5' out and wind was gnarly. supposed to be and easy ride and was riding hard straight into a 30 mph head wind. pulled the plug. felt good to spin the legs out.

average power: 170
normal power: 173
max power: 324
764 kJ

Wednesday Mar 22, 2017 #

Note
slept:7.5 weight:148lbs

broken sleep...

6 AM

Cycling-Trainer 1:30:00 [3] 21.6 mi (14.4 mph)
ahr:145 max:170

Mount Goode

Mount Goode is 3x15-minute intervals at 97-99% FTP with 8-minute recoveries between intervals.

did these a big gear climbing intervals. grinding through it.

average power: 209
normal power: 237
max power: 293
1129 kJ

12 PM

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

warm up

Strength/Core 50:00 [3]

2 x barbell complex + sumo walk

Squat WU:
5 x #95
5 x #115
5 x #135

5x
5 x squat #150
10 x kbs #35
20 x sit ups

10x
2 x front squat #85
2 x box jump
2e x single leg DL #35
10 x russian twist #26

3x
2 x lunge matrix #40
10 x push ups
20e x calf raises
5e x kneeling slasher to halo

4 PM

Running 35:00 [3] 4.2 mi (8:20 / mi) +233ft 7:55 / mi
shoes: Hoka Vanquish v2 (BLK)

family jog... rough one... gut was jacked... ate too much for lunch.

Tuesday Mar 21, 2017 #

Note
slept:7.5

up early... but awesome sleep.

5 AM

Cycling-Trainer 1:30:00 [3] 25.5 mi (17.0 mph)
ahr:152 max:186

Bashful +5 - TrainerRoad

Bashful +5 is 3 sets of 5x90-second intervals at 125% FTP followed by 30 minutes at 65% FTP.

Recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.

Damn this was so hard but got it done. was cracking by the last two intervals of each set. using new ftp of 282

avg power: 200
normal power: 252
max power: 367
1080 kJ

12 PM

Cycling-Road 1:37:00 [3] 29.1 mi (18.0 mph) +2047ft

south valley spinner. legs pretty tired from the gnarly trainer session this morning.

avg power: 174
normal power: 207
max power: 630
1014 kJ

Monday Mar 20, 2017 #

Note
slept:8.0

up early... the pup woke me up by jumping in our bed at 430...the i started thinking about some work i needed to get done and couldn't go back to sleep.

12 PM

Running 1:00:00 [3] 7.5 mi (8:00 / mi) +308ft 7:42 / mi
ahr:143 shoes: Hoka Vanquish v2 (BLK)

easy jog down the river and back. taking it easy.

1 PM

Strength/Core 30:00 [3]

2 x barbel complex + push ups
5 x OH Press #65

5x
5 x OH Press #75
10 x kbs #35
20 x sit ups

3x
6e x kb floor press #35
15 x toes to post
15 x bent over row #75
15 x shrugs #70

3x
10 x hang power clean #65
10 x push ups
10e x db curl #20
10 x overhead tri ext #26
1' plank

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