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Training Log Archive: chino

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+ft
	Cycling- Road	14	28:17:17	437.55		704.17		20634
	Road Run	7	5:35:17	38.77	(8:39)	62.39	(5:22)	1100
	Yoga/ Stretching	22	3:33:00
	Bouldering	3	3:30:00
	SS MTB	2	30:00	5.0	(10.0/h)	8.05	(16.1/h)	200
	Strength Training	2	12:00
	Total	28	41:37:34	481.32		774.61		21934
averages - sleep:8.3 weight:139.2lbs

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Wednesday Feb 29, 2012 #

Note
slept:6.5 weight:140.6lbs (rest day)

Slept well but not long enough. Main objective is to not get sick the next 2 days. 13 hours at work yesterday. 12+ hours on tap for today. Get it done.

Bailed on a jog during the short break in work. Supposed to be an r&r week anyway.

Tuesday Feb 28, 2012 #

Note
slept:7.5 weight:140lbs

Slept well but not long enough. Going to be a long day. Taking running stuff in case I can sneak in a jog. Heavy from cake the past 2 nights. It's almost all gone though.

3 PM

Road Run (Road/grass) 25:18 [3] 3.2 mi (7:54 / mi)
ahr:142 max:155 shoes: GreyLunarglide

Quick jog before conferences tonight after doping w/ a double latte gel. Legs felt good. Great running temps out. Felt good to blow off some steam before getting back behind the wheel of the desk.

Yoga/ Stretching warm up/down 6:00 [1]

60sec plank
15 pu
not much time today...

Monday Feb 27, 2012 #

Note
slept:7.0 weight:138.4lbs

To bed at 10. Sore this AM.

5 PM

Cycling- Road 1:02:51 [3] 15.05 mi (14.4 mph) +500ft
ahr:119 max:157 shoes: g.skin.6.20.10

Easy spin in the gray and cold. Thanks ash for getting me out the door. Felt kinda tired but still good to get out.

Yoga/ Stretching warm up/down 6:00 [1]

Sunday Feb 26, 2012 #

Note
slept:11.5 weight:138.6lbs

Didn't get out of bed until 9:30. Jeez. Decent sleep. Shoulders a little sore from the gym, but OK. Bailed on going to group ride, which is probably for the best going into this work week with a couple 12+ hour days on tap.

Feeling a little tired but good in the head.

11 AM

Cycling- Road 2:18:55 [3] 35.71 mi (15.4 mph) +800ft
ahr:121 max:173 shoes: g.skin.6.20.10

Sun with cold and breeze. Legs were decent. After about 1.5 h I just felt tired of being f'ing cold. So not a long ride but still a decent little spin.

Yoga/ Stretching warm up/down 9:00 [1]

90sec plank

3 PM

Bouldering (Plastic) 30:00 [3]

Quick trip to the gym to fire off the 2 V5 projs from yesterday. Got the slopey one first go, the crimpy one second go after a quick warm up. Tried a couple other problems to work on next time. Couldn't wail til tmw to get it done. I don't know why I'm all of a sudden digging climbing in the gym again. Guess it doesn't matter.

Saturday Feb 25, 2012 #

10 AM

Cycling- Road 2:03:39 [3] 32.72 mi (15.9 mph) +1664ft
ahr:129 max:169 slept:8.5 weight:139lbs shoes: g.skin.6.20.10

Mellow but steady in cold, wind, and cloudiness. Legs were decent though. Rode today with goal of resting up a bit for a harder long group ride tomorrow. It feels like some of this base training is kicking in a bit. Nice.

Didn't eat anything until 75 min into the ride and only had a waffle and 16oz of EFS. No appetite this morning.

Yoga/ Stretching warm up/down 15:00 [1]

4x15 sbpu
2min plank

3 PM

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

I haven't climbed twice in a week in forever. Had a little more endurance today. Flashed a couple V3s and worked a couple 5s, which I know I can do 1st go when I'm fresh. To get a membership or not...I don't even care about climbing outside these days, which I think is allowing me to enjoy it a little more. It's not training, it's just a different workout option.

Once again, I was there for 2 hours, maybe rested a total 30min throughout, drank maybe 3oz water- gotta work on that. Did a mini yoga sesh when we got home, so I can hopefully get out of bed tomorrow.

Friday Feb 24, 2012 #

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

Slept okay. I can generally feel the last couple days of riding in my legs. May take the day off to rest up for the weekend. Could be a long day at work today too.

Taking it easy after work. Resting up to get psyched to face the cold rides this weekend.

Thursday Feb 23, 2012 #

Note
slept:8.1 weight:139.4lbs

Fell asleep a littlee easier last night.

5 PM

Cycling- Road 1:23:25 [3] 22.08 mi (15.9 mph) +1117ft
ahr:131 max:164 shoes: g.skin.6.20.10

Easy spin in the gray cold. Lonely on the rds today. Legs were OK. Felt kind of sleepy. Start was still a bit later than I hoped. Feeling a little more psyched to start training.

Yoga/ Stretching warm up/down 9:00 [1]

90sec plank

Wednesday Feb 22, 2012 #

Note
slept:7.8 weight:139.4lbs

Didnt sleep that well again. Woke with a suffy nose.

5 PM

Cycling- Road 1:00:45 [3] 17.34 mi (17.1 mph) +832ft
ahr:138 max:171 shoes: g.skin.6.20.10

Got out late after picking up the bike but had to get out b/c it was like 50 degrees out. Steady pace with some jumps then raced the dark to get home. Awesome to get out. Psyched for DST in 2 weeks!

Yoga/ Stretching warm up/down 9:00 [1]

90 sec plank

Tuesday Feb 21, 2012 #

Note
slept:7.8 weight:137.4lbs (rest day)

Didn't sleep that well. I don't feel as stiff as I expected to feel from climbing.

Let's see...long day at work, cold outside, bike's in the shop, a little sore from climbing yesterday. Witness the effectiveness with which I talk myself into taking the day off.

Evening plan: couch, dinner, in bed by 8:30.

Monday Feb 20, 2012 #

Note
slept:9.2 weight:140.4lbs

Heavy this AM from a double dose of Nutella last night in celebration of having today off from work. Taking my time waking up before getting out for a ride- going to wait until it's at least 30F. Currently 25 at 9AM.

10 AM

Cycling- Road 1:43:06 [3] 26.5 mi (15.4 mph) +1236ft
ahr:132 max:169 shoes: g.skin.6.20.10

Easy and steady. Legs felt really good. I think I'm finally starting to get in better shaped on the bike. Good ride despite frigid temps and wind.

Yoga/ Stretching warm up/down 9:00 [1]

90 sec plank
3x15, 1x30 sbpu

3 PM

Bouldering (Plastic) 1:30:00 [4]

2 hr at the gym. Total rest was maybe 30 minutes. Accidentally buried myself a little but climbed pretty well. Flashed a V3 early on that flash pumped me a
Iittle. Sent a V5 before I left that I put some work into. Not a bad day, considering I can't remember the last time I climbed. Decided to hit the gym on impulse. Fun.

Sunday Feb 19, 2012 #

Note
slept:9.2 weight:138.4lbs

Snowed all night. Snowing right now.

10 AM

Road Run (Road/snow) 1:00:47 [3] 6.25 mi (9:44 / mi) +150ft 9:31 / mi
ahr:136 max:152 shoes: LunarglideWhite

Slow on dead legs. Ran to the park and did 2 laps in the snow. Did 8 pull ups there on the bar. Good to get out- a victory in itself. With Ash.

Yoga/ Stretching warm up/down 9:00 [1]

Saturday Feb 18, 2012 #

Note
slept:10.2 weight:138.2lbs

Up at 7:40. Slept OK.

10 AM

Cycling- Road long 3:30:48 [3] 53.01 mi (15.1 mph) +2781ft
ahr:127 max:175 shoes: g.skin.6.20.10

South to base of s mt then back on dimple dell and Wasatch. Felt pretty awful the first hour but really good last hour- decent trade off. Solid ride.

Yoga/ Stretching warm up/down 9:00 [1]

3x12 sbpu
90 sec plank

Friday Feb 17, 2012 #

Note
slept:8.0 weight:137.6lbs

Dehydrated this morning. Legs feel pretty cooked.

5 PM

Strength Training 6:00 [1]

Random stuff. Didn't feel like getting out in the cold- slacker.
3x 15 sbpu
90 sec plank
2x 20 woodchops w/ 20lb
Some curls and db row

Felt good to just do something. I mostly did it as a break from trying to trim the cat's claws.

Thursday Feb 16, 2012 #

Note
slept:8.0 weight:139.2lbs

Legs feel a little tired this morning. Decent sleep.

4 PM

Cycling- Road 1:43:29 [3] 28.06 mi (16.3 mph) +1511ft
ahr:132 max:171 shoes: g.skin.6.20.10

Rode home from work. Legs kinda tired but all of the climbing is in the first 9 mi of the ride. Had a bit of a headwind today. Just tried to get into a rhythm. Go do to get out. Pretty darn cold with the breeze.

Yoga/ Stretching warm up/down 6:00 [1]

Stretch and foam roll. A little bit of brain freeze- don't feel like doing the core/ sbpu routine today. Get after it this weekend.

Wednesday Feb 15, 2012 #

Note
slept:7.8 weight:139.8lbs

In bed by 9. Woke up a couple times during the night.

6 PM

Cycling- Road (Trainer) 45:00 [4]
ahr:122 max:164

This was an "I got into Leadville, so I gotta do some kind of workout today" inspired ride.

12 min wu
5x 15 sec all out on the 2 min
5 min steady
5x 45sec hard on the 2 min with the last one ending with a15 sec sprint
Cool down

Definitely a little tired today. Got er done.

Yoga/ Stretching warm up/down 9:00 [1]

3x12sbpu
90sec plank

Tuesday Feb 14, 2012 #

Note
slept:6.8 weight:139.8lbs

Didn't sleep well. Woke 1 minte before 4:20 alarm.

5 AM

Road Run (Road) 45:26 [3] 5.28 mi (8:36 / mi) +200ft 8:18 / mi
ahr:135 max:152 shoes: GreyLunarglide

Easy w/ some rolling hills. Legs a little tired but not bad. Nice AM. Felt "into" the run w/ in first couple minutes

Yoga/ Stretching warm up/down 9:00 [1]

90 sec plank

Monday Feb 13, 2012 #

Strength Training 6:00 [1]

3x
15 sbpu
8x 22.5 lb curl
8x 22.5 lb db row

90sec plank

5 PM

Road Run (Road) 1:01:01 [3] 7.22 mi (8:27 / mi) +150ft 8:17 / mi
ahr:134 max:151 slept:8.0 weight:140.2lbs shoes: LunarglideWhite

Pretty dang good jog after a long day at work. Ate a bowl of pasta when I got home. Somehow no stomach probs and felt really good. Stoked to not have to use the headlamp at all.

Yoga/ Stretching warm up/down 9:00 [1]

Sunday Feb 12, 2012 #

Note
slept:9.5 weight:140lbs (rest day)

Didn't get to bed until 11:30 after dinner at Big Plane's house. Fun time but I feel totally out of whack this AM, dragging myself out of bed at 9:30. Dumping slushy snow. Not sure what I'll do today activity-wise beyond a trip to REI. Winter may actually be here for a while.

Only exercise today was walking around REI- super lazy fat boy day, watching it snow pretty much the entire day. Felt good. Got some reading done.

Saturday Feb 11, 2012 #

11 AM

Cycling- Road long 3:32:48 [3] 53.66 mi (15.1 mph) +3531ft
ahr:127 max:181 slept:9.5 weight:139.2lbs shoes: g.skin.6.20.10

w/ Ash up and over little mt via wasatch and back the same way. Up little mt in 38:31 in a stiff headwind. Went hard the last mile. I could feel yesterday's ride today. generally felt OK. Neck, shoulders, and butt didn't really start to hurt until the last 15 minutes. Ate and drank well- no bonks today.

Yoga/ Stretching warm up/down 12:00 [1]

60sec sb plank

Friday Feb 10, 2012 #

Note
slept:8.5 weight:139lbs

Slept well last night. In bed at 8:15. Riding home today. Forecast looks good. Psyched.

4 PM

Yoga/ Stretching 12:00 [1]

75sec plank
sbpu 12,15,23

Cycling- Road 1:48:14 [3] 30.22 mi (16.8 mph) +1648ft
ahr:135 max:168 shoes: g.skin.6.20.10

Rode home from work, plus some miles. On the warm side of cool today. Had a nose bleed about 30min in that was distracting (and messy) but OK. Legs felt pretty good. I could actually "go easy" climbing up Wasatch, which represents significant progress on the path to fitter-ness. I'd hoped to get at least 2h today but was running out of sunlight. Work was less stressful today, and I could feel a huge difference in my overall attitude and energy level on the ride. Good day.

Thursday Feb 9, 2012 #

Note
slept:7.0 weight:140.2lbs

To bed at 9. I don't feel super rested. Try to get to bed earlier tonight.

5 AM

Road Run (Road) 46:15 [3] 5.36 mi (8:38 / mi) +250ft 8:16 / mi
ahr:135 max:151 shoes: GreyLunarglide

Legs felt heavy. Nice morning though, not too cold. Need to learn how to stop thinking about work. Good to get out.

Yoga/ Stretching warm up/down 9:00 [1]

90 sec plank

Wednesday Feb 8, 2012 #

Note
slept:7.5 weight:139.2lbs (rest day)

Legs tired today. Sleeping in til 5:30 felt good, although I didn't turn off the lights til 9:30 last night. Goal is before 8:30 tonight.

Sbpu while making dinner: 2x15,2x20

Got home late. Cold and rain. Probably run in tmw am.

Tuesday Feb 7, 2012 #

Note
slept:7.8 weight:139.8lbs

Up early to ride to work. Throat feels a little scratchy from so much talking at work yesterday. The rest of the week shouldn'tbe bad though.

5 AM

Yoga/ Stretching warm up/down 15:00 [1]

AM 9min stretch once I got to work, 60sec plank
PM 6min stretch

Cycling- Road 2:21:48 [3] 37.53 mi (15.9 mph) +1731ft
ahr:124 max:167 shoes: g.skin.6.20.10

to work:
66:39 17.23mi- Super cold (low 20s), light breeze, and kind of a lot of traffic. Hit tons of red lights. Kind of a sucky ride.

Tired and cranky at work for 9 hours...

to home:
75:06 20.3mi- Sunny, cool. Legs felt off and on good and bad. Climb up Wasatch was OK.
I really like being able to start my PM ride at 3:30-ish instead of after driving home. But, the AM ride can absorb precious energy if it's one of those days (like today) when the kids are especially nuts. It's always kind of a gamble though. Whatever. Psyched to get 2+ hours on the bike today.

Monday Feb 6, 2012 #

Note
slept:8.2 weight:139.8lbs

Lay on the couch for the rest of the day after the ride yesterday. Feel tired this AM but OK.

4 PM

Yoga/ Stretching warm up/down 6:00 [1]

SS MTB 15:00 [2] 2.5 mi (10.0 mph)

Rode home from ash's work. Another urban ss experience- even got called a faggot from a passing car and I was wearing khakis, dress shoes, a button down shirt, and a down coat. I guess no matter what you wear, if you're on a bike, you're a faggot. Is there a definition of that word that I don't know about?

Feeling lazy today, so I'm calling this a shakeout ride.

Sunday Feb 5, 2012 #

Note
slept:9.1 weight:138.4lbs

Slept ok. Cat woke me up an hour before my 7:45 alarm, and I couldnt fall back asleep. Feel ok but not super rested.

10 AM

Cycling- Road 3:01:06 [3] 55.08 mi (18.2 mph) +1856ft
ahr:131 max:183 shoes: g.skin.6.20.10

Contender ride. Felt good. Kept up w/out killing myself, although I did suffer on some rollers during the last hour. Psyched I went. Dressed warmer today, stayed comfortable.

Yoga/ Stretching warm up/down 12:00 [1]

75 sec plank

Saturday Feb 4, 2012 #

11 AM

Cycling- Road 2:01:23 [3] 30.59 mi (15.1 mph) +1427ft
ahr:119 max:163 slept:10.0 weight:139lbs shoes: g.skin.6.20.10

Rode north with ash in sun, wind, and freakin cold. First 50 min were miserable in a frigid headwind. A lot of stop and around the U and downtown but steady the last 45 min. Legs felt weak the first 90 min. Didn't sleep well. Good to get out but not that fun due to the megacold wind. Wuss.

Yoga/ Stretching warm up/down 12:00 [1]

90sec plank
3x12 sbpu
sb sit/ kneel

Friday Feb 3, 2012 #

Note
slept:7.7 weight:138.4lbs

Slept 8-ish to 3:45a. Cat woke me up but was getting up at 4:15 anyway.
So psyched to wrap up this week at work and get out this weekend, hopefully do 2 longer rides.

5 AM

Road Run (Run) 51:04 [3] 6.15 mi (8:18 / mi) +200ft 8:03 / mi
ahr:130 max:147 shoes: LunarglideWhite

Legs felt really good. Actually felt like a runner. Solid.

Yoga/ Stretching warm up/down 9:00 [1]

sbpu 15,15,20

Thursday Feb 2, 2012 #

5 AM

Road Run (Road) 45:26 [3] 5.31 mi (8:33 / mi) +150ft 8:20 / mi
ahr:124 max:147 slept:7.8 weight:137.8lbs shoes: GreyLunarglide

Mellow jog that helped clear my head. Knees felt a little tweaks but ok. Quads a little heavy. Slow start but picked up pace comfortably. Good to get out, esp after my crap day yesterday. Get back at it.

Yoga/ Stretching warm up/down 12:00 [1]

Sbpu 12,18,15,15
Sb plank 60sec

4 PM

SS MTB 15:00 [2] 2.5 mi (10.0 mph) +200ft

Rode the old ss home after dropping off the car. Wore the messenger bag and everything. Sick.

Wednesday Feb 1, 2012 #

Note
slept:8.0 weight:139.4lbs

Fell asleep easily last night, slept well. Can feel the ride from yesterday. I probably went a little too hard.

5 PM

Note
(rest day)

Work ended horribly today. Feel like sitting on the couch with the cat. That's what I'm going to do.

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