Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Apr 3, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Road	5	11:45:27	203.65	(17.3/h)	327.74	(27.9/h)	14196
	Cycling-Mixed Terrain	2	3:31:00	59.77	(17.0/h)	96.19	(27.4/h)	1991
	Running	4	2:29:22	17.87	(8:22)	28.76	(5:12)	1074
	Strength/Core	2	1:35:00
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	13	19:30:49	281.79		453.5		17531
averages - sleep:9

4:17

0:00

» now

Tuesday Apr 3, 2018 #

Note
slept:8.5

deep sleep. having a hard time getting up these days.

9 AM

Running 39:45 [3] 4.71 mi (8:26 / mi) +287ft 7:59 / mi

easy dog jog and swung by a house we are looking at later today.

12 PM

Cycling-Road 2:00:47 [3] 34.31 mi (17.0 mph) +2802ft
ahr:153 max:184

sunny, cold, and windy. 30 degrees colder than yesterday at same time. starting block 6 and peak power intervals/sprints. my weakness for sure. technique and just recruiting that much power. looking forward to some gains this block.

15' big gear interval wth 15" surges last 5': 303
2 x 6 x 10" max effort sprints: only hitting high 800s today.

ap: 211
np: 252
mp 892
1503 kJ

C • JUST SPIN 1

Monday Apr 2, 2018 #

Note
slept:9.0

really wanted to keep sleep. back normal life and fi back to school today!!

7 AM

Running 36:13 [3] 4.26 mi (8:30 / mi) +240ft 8:04 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog with pups. strength warm up.

8 AM

Strength/Core 45:00 [3]

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

2 x 4' box jump tabata

squat
5 x #95
5 x #115
5 x #135
6 x #150
4 x #170
3 x #180
- 20 x sit ups between sets

3x
8e x split stance good morning #65
10 x kbs #35
10 x weight steps up holding two x #40 kbs
10 x push ups
10e x kneeling slasher to halo 326
10 x rusian twist #26
20 x plank kb passthrough #26

12 PM

Cycling-Road 1:31:46 [3] 26.66 mi (17.4 mph) +551ft

lunch spinner with maggie. out and back on the bike path to avoid the winds. 75 degrees and awesome!

Sunday Apr 1, 2018 #

Note
slept:9.0

solid sleep. good times with the fam after riding yesterday.

12 PM

Cycling-Mixed Terrain 2:01:00 [3] 34.77 mi (17.2 mph) +1358ft

rolled out around noon. low on motivation after having family over in the morning for bunch and easter. got a pretty mellow couple of hours in. just getting it done.

Saturday Mar 31, 2018 #

Note
slept:9.5

great sleep.

9 AM

Cycling-Road 4:17:40 [3] 70.1 mi (16.3 mph) +5651ft
ahr:142 max:192

awesome long ride with maggie. it's crazy how much stronger she is on the bike than she was a couple of months ago. i put in one hard effort at the end of lookout when this dude as trying to attack maggie and give her the lookback... crushed his dreams!

Friday Mar 30, 2018 #

Note
slept:8.75

forgot to set alarm. slept in a bit.

8 AM

Running 37:46 [3] 4.64 mi (8:08 / mi) +308ft 7:39 / mi
shoes: Nike Air Pegasus+ 34 - Navy

mellow jog to drop off the dogs and a short hood lap.

11 AM

Cycling-Road 1:58:24 [3] 37.2 mi (18.9 mph) +2658ft
ahr:151 max:179

last AnP session of this block and it was good. really enjoyed this block and these types of intervals. totally new to me and stoked to see improvement.

10' big gear/strength interval w/ 15" surges last 5': 308
6 x 15": 620, 647, 631, 634, 644, 666
6 x 30": 529, 527, 544, 557, 535, 552
6 x 1': 438, 433, 433, 431, 432, 432

ap: 231
np: 282
mp: 818
1609 kJ

Thursday Mar 29, 2018 #

Note
slept:9.0

another good one.... and could have kept sleeping... easily.

9 AM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl - mini leg blaster - 10 x push ups - sumo walk

Plyos
3 x 5 box jum/depth down 20"
- 10e kneeling slasher to halo #26 between sets

3x
10 x squat jumps
20 x lunge jumps
- 10 x russian twists #26 between sets

deadlift
10 x #95
10 x #115
10 x #135
10 x #150
10 x #165
- 20 x sit ups between sets

3x
10 x goblet squat to one leg #35
10 x kbs #35
10 x weighted step up - 2x #40 kb
10 x push ups
10 x weighted sit up #25
10 x toes to post
10 x face down back ext
1' plank

1 PM

Cycling-Mixed Terrain 1:30:00 [3] 25.0 mi (16.7 mph) +633ft
ahr:135 max:162

mellow spin on the dirt. highline canal and lee gulch. perfect lunch time loop.

ap: 185
np: 202
mp: 495
1001 kJ

Wednesday Mar 28, 2018 #

Note
slept:9.0

more great sleep. hard to get out of bed.

8 AM

Running 35:38 [3] 4.26 mi (8:22 / mi) +239ft 7:57 / mi
shoes: Nike Air Pegasus+ 34 - Navy

easy jogging with the pups. kinda cold.

12 PM

Cycling-Road 1:56:50 [3] 35.38 mi (18.2 mph) +2534ft
ahr:146 max:177

so stoked i bagged this session on the trainer yesterday so i could do it outside today. felt ok rolling out but good power in the legs today.

6 x 15": 642, 628, 624, 635, 644, 638
6 x 30": 522, 525, 530, 545, 524, 522
6 x 60": 417, 422, 423, 422, 439, 433

ap: 223
np: 277
mp: 883
1528

C • I think I just threw up in ... 1

C • cockstrong 1

« Earlier | Later »