Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending May 13, 2018:

	activity	#	time	miles		km		+ft
	Cycling-Mixed Terrain	4	14:45:01	258.77	(17.5/h)	416.45	(28.2/h)	14146
	Cycling-Road	3	5:00:38	91.78	(18.3/h)	147.71	(29.5/h)	4134
	Strength/Core	1	45:00
	Running	1	36:46	4.3	(8:33)	6.92	(5:19)	239
	Hike	1	10:00	0.5	(20:00)	0.81	(12:25)	270
	Total	9	21:17:25	355.35		571.88		18789
averages - sleep:7.9

7:04

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Sunday May 13, 2018 #

Note
slept:8.5

best night of sleep i've had all week. dry hack getting better, almost gone.

7 AM

Cycling-Road 1:32:45 [3] 26.72 mi (17.3 mph) +538ft

mellow spin on the bike bath with maggie. we had thoughts of riding longs but it was drizzling and nasty so just and easy cruise.

Saturday May 12, 2018 #

Note
slept:8.5

good sleep. cold is pretty much gone now. stoked i was able to ride through it.

11 AM

Cycling-Mixed Terrain 3:03:21 [3] 51.18 mi (16.7 mph) +1631ft
ahr:137 max:157

super mellow spin on the tired. tired legs and mind. could have easily just napped.... but that was the point.

Friday May 11, 2018 #

7 AM

Cycling-Mixed Terrain 7:04:29 [3] 126.1 mi (17.8 mph) +8116ft

last long ride before DK. 25 mile dirt loop solo and then 101 with maggie. kept it totally aerobic but we were moving today. tons of strava PRs. nuts. totally the right call bagging the intervals yesterday. solid legs today that kept getting stronger throughout. gnar headwind the last hour+ but just kept thinking about being in the wind at DK.... didn't fight it.

ap: 181
206
mp: 492
4507 kJ

Thursday May 10, 2018 #

Note
slept:9.0

in bed early. have a bit of a cold. that long day and little sleep crushed me.

11 AM

Cycling-Mixed Terrain 2:18:18 [3] 40.92 mi (17.8 mph) +3100ft
ahr:157 max:183

bagged the intervals after one. running on fumes... from gnarly work and lack of sleep. scratchy throat and bad legs. did the first one and hit the power but HR was 8 beats higher than it's been. just cruised. saving it for tomorrow.

Wednesday May 9, 2018 #

Note
slept:5.0

super late night of work onsite.... WLC upgrade gone horribly. Hit a bug and Cisco was clueless. had to rebuild from scratch. home around 1 am.

8 AM

Cycling-Mixed Terrain 2:18:53 [3] 40.57 mi (17.5 mph) +1299ft
ahr:138 max:158

i was gonna push this ride to the afternoon but work is just nuts right now. rallied after some coffee and waffles. mellow effort. chatfield/waterton out and back with some highline canal on the way home.

Tuesday May 8, 2018 #

Note
slept:8.0

solid sleep. work is nuts. so many meetings. full on shuffle mode.

8 AM

Running 36:46 [3] 4.3 mi (8:33 / mi) +239ft 8:07 / mi
shoes: Hoka Speed Instinct (Blu)

mellow jog with the pups. perfect spring morning. blazing sun, mid 50s. t-shirt.

2 PM

Cycling-Road 1:58:58 [3] 38.4 mi (19.4 mph) +3097ft
ahr:151 max:182

more VO2 max intervals. didn't get until 2pm after too many meeting. last bout of VO2 max intervals. stoked of this mini block of hard work... did what i needed it to do.

4 x 2': 392,397,397,392
4 x 4': 354,360,361,367

ap: 212
np: 271
mp: 577
1497 kJ

C • nice 1

Monday May 7, 2018 #

Note
slept:8.25

good sleep. had family over for a bbq yesterday. good times.

another busy week on the work front. going to have to juggle some things. no work friday and last big ride.

8 AM

Cycling-Road 1:28:55 [3] 26.66 mi (18.0 mph) +499ft

super mellow morning spin on the bike path.

12 PM

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

strength warm up

Strength/Core 45:00 [3]

2 x myrtl - mini leg blaster - 20 x step ups - 10 t-push ups - sumo walk

squat warm up
10 x #65
8 x #95
6 x #115
- 20 x sit ups between sets

10x
2 x squat #135
2 x box jump 24"
10 x sit ups

3x
10e x split stance gm #65
10 x kbs #35
5 x box jump up/down
10 x spiderman push ups
10 x weighted sit ups
10 x toes to post
10 x face down back ext
1' plank

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