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Training Log Archive: chino

In the 28 days ending Feb 28, 2015:

	activity	#	time	miles		km		+ft
	Sport Climbing	7	13:00:00
	Bouldering	6	8:39:00
	Trail Run	4	2:39:45	15.0	(10:39)	24.14	(6:37)	1650
	Strength Training	4	1:12:00
	Road Run	2	1:02:35	6.82	(9:11)	10.98	(5:42)	487
	Yoga/ Stretching	1	1:00:00
	Hiking	1	42:00	1.5	(28:00)	2.41	(17:24)	500
	Campusing	1	25:00
	Total	25	28:40:20	23.32		37.53		2637
averages - sleep:8.5 weight:140.2lbs

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Saturday Feb 28, 2015 #

Note
slept:9.5 weight:140.4lbs

10 AM

Bouldering (Gym) 2:30:00 [3]

Lehi gym. Felt good at first- flash two 6s and a 5 or 2. I was trying a core intensive prob in the cave, and then I powered down big time. Oh well. I didn't send that much but got in some hard moves. 4th day climbing this week. A little worried about how I'm going to feel tmw. Back to just 3 days on next week.

Friday Feb 27, 2015 #

6 AM

Road Run 30:15 [3] 3.27 mi (9:15 / mi) +220ft 8:42 / mi
slept:7.6 weight:140.8lbs shoes: Saucony Ride 6

Hillier than I meant for it to be. Lower back was stiff. Legs were pretty tired. Cold. Good to get out though. Ride 6s feel way better than the Mirages.

Thursday Feb 26, 2015 #

Note
slept:8.6 weight:139.8lbs

Plan today is climb in the gym and go to yoga.

4 PM

Bouldering (Gym) 54:00 [3]

Send soft v6, made progress on two hard v5s. Fun, quick session before yoga(!).

5 PM

Yoga/ Stretching 1:00:00 [2]

Mellow stretching, breathing. Just what I need to start doing more of. It went by surprisingly fast.

Wednesday Feb 25, 2015 #

Note
slept:8.0 weight:139.2lbs (rest day)

I need to increase my flexibility.
No run today. I buried myself yesterday. Whoops.

Tuesday Feb 24, 2015 #

Note
slept:8.7 weight:141.8lbs

Heavy from Cafe Rio gut bomb for dinner last night.

4 PM

Bouldering (Gym) 1:45:00 [4]

Flash soft v6 and 2 5s. Did another unrated 5-ish. Didn't feel or climb great.
3 sets of power endurance- final workout of the cycle!
set 1: stacked 3 probs v2-4, then 2min on campus board w/ feet
set 2: 4min on campus board w/ feet
set 3: tired to do a 5 and a 4 but was a wreck, finished on campus board w/ feet for a total of 4min for the set

5 PM

Strength Training 15:00 [3]

circuit w/ minimal rest
3x 6 @25lb curls
3x 8 dips w/ 20lb db
1x 6 @15lb, 2x 8 @10lb db side to front shoulder raise
3 sets core incl leg lifts, go get ems, etc.

Left the gym cross-eyed. Training is turned off! Time to send over the next few weeks. I hope the weather cooperates. PE cycle is ending just in time. I was feeling a little burned out today. Psyched to climb.

Monday Feb 23, 2015 #

Note
slept:8.6 weight:139.6lbs

To bed at 8 last night but it took me a while to fall asleep. Tired this morning but not stiff or sore.

Sunday Feb 22, 2015 #

Note
slept:9.6 weight:140lbs

10 AM

Sport Climbing (Gym) 3:30:00 [4]

10 pitches, incl a 12a first go and another 2nd go. I felt gym routes weak today. Weird weekend as far as energy. Good mileage day, I suppose, even though I kind of hated being in there. Ended with some core stuff. Sunny but cold out.

Update on gym session: Thinking about it a couple hours later I realized I put in a decent session. 10c+11a, 11b, 3 hang 12a (which would have gone better but some moron started climbing right next to me and was in my fall zone), flash 12a, flash 12a, 12a 2nd go, 11a steep, flash 11d. I didn't get on anything harder than 12a. The guy climbing next to me thing threw me off mentally for a while- so frustrating and then I was bugged to be at the gym. Good work day.

Saturday Feb 21, 2015 #

Note
slept:10.0 weight:139lbs

10 AM

Hiking 42:00 [3] 1.5 mi (28:00 / mi) +500ft 21:17 / mi

to/ from Hinterlands crag. Steep!

11 AM

Sport Climbing (Hinterlands) 1:00:00 [3]

Low energy day but in the sun. 10a, 3 hang 11c, 3-5 hang hard, long 12a. Oh well.

Friday Feb 20, 2015 #

Note
slept:7.0 weight:139.2lbs

Up late binge watching Game of Thrones. Only 3 more episodes to watch though. No soreness from the run yesterday.

Thursday Feb 19, 2015 #

Note
slept:7.7 weight:139.6lbs

5 PM

Trail Run (Potato Hill TH) 31:00 [4] 3.33 mi (9:19 / mi) +300ft 8:35 / mi
shoes: RogueRacers

South and up on Ann's for 1.6, then back. Picked up the pace the last mile and came in at 7:16 with pace down to sub 6:15mm. Cool and sunny temps. Decent run.

Wednesday Feb 18, 2015 #

Note
slept:7.8 weight:139.8lbs

Tuesday Feb 17, 2015 #

Note
slept:8.5 weight:140lbs

OK sleep. Woke up a few times before alarm. Typical. Body feels fine from run yesterday.

4 PM

Bouldering (Gym) 1:00:00 [4]

Flash new 6, 5, etc.
Modified 4x4 workout- 1st two sets on boulder probs v3-5, 2nd two sets on campus rungs using footholds for ~45 moves. Gym was busy yesterday.

5 PM

Strength Training 30:00 [3]

lat pulldown, incline db fly, dips, curls, tricep pulldown, core. Good session.

Monday Feb 16, 2015 #

Note
slept:10.3 weight:138.2lbs

Big sleep. Body feels pretty good.

10 AM

Trail Run (Potato Hill TH) 53:00 [3] 5.03 mi (10:32 / mi) +650ft 9:23 / mi
shoes: Montrail Rogue Fly

Anns/ Clarks loop CCW in the sun and cool temps. Legs were just ok, but it was a nice run. I think my legs would like some cushier shoes on the trail.

Sunday Feb 15, 2015 #

Note
slept:9.2 weight:140lbs

10 AM

Sport Climbing (Echo/ Dry Wall) 1:30:00 [4]

11a, 11c, send Wicked Bender (5.13a) first go of the day. I felt so solid on it. So psyched! Worked the lower moves of JJ Memorial (13b), the next proj, then finished the day w/ an onsight of Be Frank (11a), which is a lot better than it looks. Awesome day.

Saturday Feb 14, 2015 #

Note
slept:9.1 weight:139.8lbs

10 AM

Sport Climbing (Echo/ Dry Wall) 1:30:00 [3]

11a, 11c; one hung wicked bender. 2 more half burns but no send. A little bit of progress. Didn't feel great today.

Friday Feb 13, 2015 #

Note
slept:7.7 weight:139.4lbs

Smaller dinner the last 2 nights paying off. Duh. Lower back a little stiff and legs definitely feeling 2 days of running this morning.

Thursday Feb 12, 2015 #

Note
slept:7.6 weight:139.4lbs

4 PM

Trail Run 32:15 [3] 3.14 mi (10:16 / mi) +350ft 9:17 / mi
shoes: Montrail Rogue Fly

Out and back on Ann's trail in the sun. Running 2 days in a row. I started feeling psyched to be able to run longer again. TBD. Fun jog. Picked up the pace on the last mile. I think I hit sub 6:40 for a bit. Another run in shorts and short sleeves in Feb. Rest tmw, hope to send the proj on Saturday.

Wednesday Feb 11, 2015 #

Note
slept:8.0 weight:140.8lbs

Chest is sore this morning from lifting. Possible run after work.

5 PM

Road Run 32:20 [3] 3.55 mi (9:06 / mi) +267ft 8:30 / mi
shoes: GreenMirage3

Mellow longer Gully loop from home in the sun, despite feeling awful when I left work. Legs were ok but don't like the Mirages on the road/ at all. Psyched to get out.

Tuesday Feb 10, 2015 #

Note
slept:7.5 weight:141.6lbs

Need to start losing weight over the next 2 weeks. 4x4s on tap for the gym today. Power endurance has been the goal all along. Make this 3 week phase count!

4 PM

Bouldering (Gym) 1:30:00 [3]

Wu for 30min
4x4 (4min on, 6min rest) v5,4,3,3. The 3s were a little too easy, but I wanted to make sure I could finish the workout.

5 PM

Strength Training 18:00 [3]

Lat pull down 4@ 135, 3,4,4@ 150
Shoulder raise to front 10@10lb,8@15lb,6@20lb
Incline bench fly 3x10@20lb
3sets core
Solid session

Monday Feb 9, 2015 #

Note
slept:7.8 weight:142lbs

Heavy today. Did some spine foam rolling and other stretching this morning.

Sunday Feb 8, 2015 #

Note
slept:9.5 weight:140.6lbs

10 AM

Sport Climbing (Rock Canyon) 1:00:00 [4]

wu 11a at Super bowl. Hung draws on Higher Harder One for B, basically aided up it. She sent first go. Rad.
Went to Fat Hippos (12a slab) and sent 3rd go. Left shoulder spasmed on 2nd go and a little on redpoint. Psyched to get it done but was wrecked, stiff, and generally crashed/ felt exhausted after. B sent it 2nd go- she killed it today.

Warm gorgeous day. I definitely destroyed myself on Sat, doing 4 laps on the 12c start to Wicked Bender. Recover. Get stronger.

Saturday Feb 7, 2015 #

Note
slept:9.5 weight:140.4lbs

10 AM

Sport Climbing (Echo/ Dry Wall) 2:30:00 [5]

wu 11a, 11c
4 burns on Wicked Bender to new high point a move or 2 past old high point on both 1st and 2nd go. 3rd go a wash. 4th go I tried some new beta- no good, but worked out some better foot beta for my original sequence. Good day. I need to do it 1st or 2nd go. Head is in a good space with this proj. Staying mellow.

Friday Feb 6, 2015 #

Note
slept:7.4 weight:141.4lbs

Fat from ziti. Stayed up too late last night, but only half day at work today. Psyched.

Thursday Feb 5, 2015 #

4 PM

Trail Run 43:30 [3] 3.5 mi (12:26 / mi) +350ft 11:21 / mi
shoes: RogueRacers

Short shorts and no shirt. Crazy. Best jog in a while, even though my legs felt like wood. My head wasn't filled with work noise. For the first time a long time, I just spaced out a few times. Nice. Got in a little hiking vert. Kinda psyched to run a little more. TBD.

Wednesday Feb 4, 2015 #

Note
slept:8.0 weight:140.4lbs

Feel beat up this morning. May do some easy TR'ing tonight. Goal is to be rested to send this weekend though.

Tuesday Feb 3, 2015 #

Note
slept:8.1 weight:141.2lbs

Need to cut out the almost nightly no bake cookies.

3 PM

Bouldering (Gym) 1:00:00 [3]

Flashed a new 4 and 5, and then climbed like poo for about an hour.

4 PM

Campusing 25:00 [3]

Beginner work out. Stil couldn't do sets 11 and 12 but modified them again, plus did more sets incl ladders to cool down for 26 total sets. Pretty good workout. Definitely not recovered from the weekend.

Strength Training 9:00 [3]

3x 12 dips
1x 8@ 10lb, 2x 6@ 15lb lateral to front shoulder raises
1 each of 6 @ 105,120,135 lat pull down
Leg lifts, plank

Monday Feb 2, 2015 #

Note
slept:8.0 weight:140.8lbs (rest day)

Pretty sore and tired this morning. I need to start doing the shoulder stretches again that E taught me.

Sunday Feb 1, 2015 #

10 AM

Sport Climbing (Echo/ Dry Wall) 2:00:00 [5]
slept:9.8 weight:140.6lbs

wu 11a, 11c, 12a
"Two hung" Wicked Bender twice. Got to same new high point on both burns. Next time, don't do the 12a as part of the wu. Cooler than expected but still pretty nice day. I think I can do it next time there. I just need to not be 2nd day on. Gonna try to quit beer for a while, although I've only been drinking 2 or 3 per weekend. The 12a felt easier today, and the 12c start to the proj is feeling pretty cruiser. No send but a solid work day. Definitely getting stronger.

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