Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grandpa Jameson

In the 7 days ending Jan 6, 2019:

	activity	#	time	miles		km		+ft
	Cycling-Trainer	5	8:00:00	146.86	(18.4/h)	236.35	(29.5/h)	6883
	Cycling-Mixed Terrain	1	4:01:06	70.36	(17.5/h)	113.23	(28.2/h)	2745
	Running	3	2:12:00	16.38	(8:04)	26.36	(5:00)	835
	Cycling-Road	1	2:00:00	35.1	(17.6/h)	56.49	(28.2/h)	2437
	Strength/Core	2	1:25:00
	Hike	2	20:00	1.0	(20:00)	1.61	(12:25)	540
	Total	12	17:58:06	269.7		434.04		13440
averages - sleep:9.1

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Sunday Jan 6, 2019 #

Note
slept:8.5

up early to get in an easy spin. only time to ride today. bolts playoff game at 11am.

stoked how tired i was after a 4 hour ride yesterday.

6 AM

Cycling-Trainer 2:00:00 [3] 41.84 mi (20.9 mph) +3435ft

early, fasted zwift spin. just getting it done before Maggie had to head to the pool. decent legs.

ap: 191
np: 200
mp: 534
1376 kJ

Saturday Jan 5, 2019 #

Note
slept:9.0

up earlier than I wanted to be... Fi crawled into out bed at 530am.

10 AM

Cycling-Mixed Terrain 4:01:06 [3] 70.36 mi (17.5 mph) +2745ft

solid one with mark and aj. highline canal and waterton than out santa fe (sketchy) to daniels park. felt solid all day. first ride over 3 hours since september.

Friday Jan 4, 2019 #

Note
slept:9.0

stoked to get this week over with and back to the normal routine next week.

7 AM

Running 1:01:38 [3] 7.75 mi (7:57 / mi) +408ft 7:35 / mi
shoes: Hoka Vanquish v3 (NVY)

dog drop off. icy. good legs.

1 PM

Cycling-Road 2:00:00 [3] 35.1 mi (17.5 mph) +2437ft

after rip around the hood. pretty good legs. 65 and sunny. stoked.

Thursday Jan 3, 2019 #

Note
slept:9.25

kinda still feels like vacation with Fi out of school.... full day today, half day tomorrow.

7 AM

Cycling-Trainer 1:30:00 [3] 23.5 mi (15.7 mph)

TrainerRoad Elicpse

Eclipse is comprised of 3x20 minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.

same workout at tuesday. a bit tired starting out but legs came around.
ap: 228
np: 249
1231 kJ

3 PM

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

warm up

Strength/Core 50:00 [3]

2 x myrtl - barbell complex - 10 x push ups - sumo walk

dead lift warm up 5 x #135, #185, #205

5 x 5 deadlift #225
- 20 x sit ups between sets

3x
10 x deadlift #155
10 x spiderman push ups
20 x jumping lunges
10 x toes to post
10 x face down back ext

3x
3 x curtis P #75
10e x single arm kbs #26
10 x box jump
20 x kneeling plate half moon

Wednesday Jan 2, 2019 #

Note
slept:9.0

first day waking up to alarm in 12 days. rough!. back to work.

7 AM

Cycling-Trainer 1:30:00 [3] 31.13 mi (20.8 mph) +1768ft

zwift ride. just cruising and good legs. trying not to bury my legs before tomorrows workout.

ap: 194
np: 200
mp: 509
1051 kJ

2 PM

Running 35:23 [3] 4.33 mi (8:10 / mi) +214ft 7:48 / mi
shoes: Hoka Vanquish v3 (NVY)

dog jog. so nice out. 40 and blazing sun. a bit slow going on snow, ice, and slush... pups were mega stoked.

Tuesday Jan 1, 2019 #

Note
slept:9.0

stayed up until 10! Happt New Year.

9 AM

Cycling-Trainer 1:30:00 [3] 19.12 mi (12.7 mph)

TrainerRoad Elicpse

Eclipse is comprised of 3x20 minute Sweet Spot efforts (88-94% FTP) with 5 minutes of recovery between intervals.

another challenging one but got through it. major progress mentally and physically on the trainer. gonna pay off for sure.

ap: 229
np: 249
1237 kJ

2 PM

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

warm up

Strength/Core 35:00 [3]

had to cut short again... to get movie with the girls.

2 x myrtl - barbell complex - 10 x push ups - sumo walk

squat warm up: 5 x #95, #115, #145

5 x 5 squat #165
- 20 x sit ups between sets

3x
10 x front squat #90
15 x kbs #35
10 x box jump up/down
10e x kneeling keg lift #35

Monday Dec 31, 2018 #

Note
slept:10.0

great sleep... as usual. stoked the bolts got the W. yesterday.

considering bailing on AP for the next year... but not sure... i've had this log for 10 years.... but others as well.

Running 34:59 [3] 4.3 mi (8:08 / mi) +213ft 7:46 / mi
shoes: Hoka Vanquish v3 (NVY)

snow jog with the pups.

2 PM

Cycling-Trainer 1:30:00 [3] 31.27 mi (20.8 mph) +1680ft

zwift spinner. nothing too hard but had pretty good legs.

ap: 192
np: 200
mp: 364
1038 kJ

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