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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 30 days ending Jun 30, 2010:

activity # timemileskm+ft
  Cycling- Road19 38:36:10 607.75(15.7/h) 978.08(25.3/h) 29800
  Hiking4 8:54:06 16.8(31:47) 27.04(19:45) 6400
  Sport Climbing10 8:42:00 1.5 2.41
  Yoga/ Stretching17 1:57:12
  Road Run1 1:35:44 7.27(13:10) 11.7(8:11) 1700
  Total32 59:45:12 633.32 1019.23 37900
averages - sleep:8.6 weight:142.2lbs

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Wednesday Jun 30, 2010 #

8 AM

Road Run (Trail) 1:35:44 [3] 7.27 mi (13:10 / mi) +1700ft 10:47 / mi
ahr:126 max:164 slept:6.5 weight:141.4lbs shoes: DS Trainer

Mellow to Desolation Lake and back w/ Big Plane. Had a couple moments of feeling like a runner on the way up. Legs sore on descent. No back pain though. Ate 2 power gels- just kept feeling kinda bonky. Finished feeling OK. Bailed on doing whole loop, probably for the best. Need to chill, get this soreness out of my legs.

Yoga/ Stretching warm up/down 3:00 [1]

Tuesday Jun 29, 2010 #

3 PM

Cycling- Road 1:29:46 [3] 24.1 mi (16.1 mph)
ahr:125 max:163 slept:9.0 weight:140lbs shoes: g.skin.6.20.10

Easy spin in the furncae w/ B. Legs sore, felt heavy. Nice little spin.

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

Monday Jun 28, 2010 #

9 AM

Hiking 6:54:06 [3] 9.8 mi (42:15 / mi) +5600ft 27:25 / mi
ahr:123 max:157 slept:8.2 weight:141.4lbs shoes: DS Trainer

Short trail run turned into epic ridge traverse at 11,000'. Kind of an adventure. Got in two 500' glissades and got to drink melted snow like a hippy. Glad I didn't die.

Sunday Jun 27, 2010 #

10 AM

Hiking warm up/down 45:00 [2] 2.0 mi (22:30 / mi)
slept:9.0 weight:142.6lbs

Hike to/from Choss Garden in BCC twice. Ran into MIke at car, so hiked back to crag to show him around.

Sport Climbing 42:00 [4]

At crag from 10a-2p. Warm up/ redpt. 10c and 12a. Sent Mellow Gold (5.12a) 3rd go. Felt a little harder than Depth of Field (12a). Good workout.

Saturday Jun 26, 2010 #

10 AM

Cycling- Road 1:54:03 [3] 30.89 mi (16.3 mph) +1800ft
ahr:129 max:184 slept:10.0 weight:143.6lbs shoes: g.skin.6.20.10

Easy up LIttle Mt w/ B, except went hard last 6 min to top, plus went hard last 3-4min of descent. Sure. Felt great to be riding. Legs felt OK, despite busy last few days.

Yoga/ Stretching warm up/down 7:30 [1]

Friday Jun 25, 2010 #

10 AM

Sport Climbing 1:00:00 [4]
slept:9.0 weight:141.8lbs

BCC-Choss Garden. Warm up on 10c and 12a. Send The Benefactor (5.12b) 1st go of the day. Worked chossy/ crumbly 12a, got a bad flapper. Think I've done what I want to do there. Other routes there are, well...chossy. Solid work out though. TIme incl 25 min hike in/out.

Thursday Jun 24, 2010 #

10 AM

Cycling- Road 2:55:03 [3] 40.38 mi (13.8 mph) +3300ft
ahr:134 max:177 slept:9.5 weight:143.4lbs shoes: g.skin.6.20.10

"Easy" up BCC w/ B in 98:46. Went hard last 1mi. Legs felt stiff. generally a bit tired from inconsistent sleep last few nights. Strong headwind last mile.

Yoga/ Stretching warm up/down 10:00 [1]

Wednesday Jun 23, 2010 #

Note
(rest day)

Drive home from Mesa Verde. ~7hours in the car.

Tuesday Jun 22, 2010 #

7 AM

Cycling- Road hills 1:32:48 [3] 25.07 mi (16.2 mph) +2000ft
ahr:128 max:168 slept:6.0 shoes: g.skin.6.20.10

Rolling ride at 8000' in Mesa Verde NP. Multiple out/ back b/c of road construction. Didn't eat any breakfast. Wasn't hungry until about 10 min after ride. Decent workout. Fun.

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

Monday Jun 21, 2010 #

10 AM

Cycling- Road 2:01:40 [3] 26.29 mi (13.0 mph) +3500ft
ahr:131 max:170 slept:11.0 shoes: g.skin.6.20.10

3000' climb up Red MT. Pass in Ouray in 85:27 at easy intensity. Climbed from 8000 to 11,008'. Breathed easier than expected.

Yoga/ Stretching warm up/down 7:00 [1]

Sunday Jun 20, 2010 #

3 PM

Hiking 45:00 [2] 2.5 mi (18:00 / mi) +800ft 13:49 / mi
slept:7.0

Hike down to Lower Cascade Falls, into town, then back up to Amphitheatre Campground. Ouray, CO. Easy after all AM in the car. 7700-8400'.

Saturday Jun 19, 2010 #

9 AM

Cycling- Road 1:25:06 [3] 22.32 mi (15.7 mph)
ahr:120 max:162 slept:8.0 weight:143.8lbs shoes: gatorskin

E2 w/ B. Flat, easy spin. Felt OK. Nice wrap up to week.

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

Friday Jun 18, 2010 #

10 AM

Sport Climbing 1:12:00 [4]
slept:9.5 weight:142lbs

5hr in BCC. 1st at Choss Garden- redpt 10c warm up. Onsight "Nettle"(5.11c), pretty psyched. Worked 12b, can probably get it next time up there. Then, went to the Pile, redpt 11d, then another lap had to take 1x, then worked variation on lower part of 11d. Basically climbed to failure. Psyched to recover from climbing a few days, then send the latest round projs. 12s feeling easy, just need more endurance.

Time incl 20 min of steep hiking to/from Choss Garden

Thursday Jun 17, 2010 #

11 AM

Cycling- Road hills 2:05:03 [4] 35.15 mi (16.9 mph) +3000ft
ahr:140 max:178 slept:9.0 weight:142.2lbs shoes: gatorskin

5 hard efforts up clmbs 200-800m in length w/ 8%+ grades. Finished w/ attack on County Rd and lap on crit course. Felt pretty good. Still a little off from AF ride. Solid workout.

Yoga/ Stretching warm up/down 10:00 [1]

3 PM

Sport Climbing 1:00:00 [3]

BCC Choss Garden. warm up on 10c, redpoint 11d proj 1st try. Redpoint 12a proj 3rd try. Feeling pretty good, fitness coming back. Time incl 25 min of hiking to / from crag.

Wednesday Jun 16, 2010 #

10 AM

Cycling- Road 21:42 [2] 5.55 mi (15.3 mph)
ahr:125 max:165 slept:10.0 weight:141.6lbs (rest day) shoes: gatorskin

To/ from picking up car to run errands. Pretty windy.

Tuesday Jun 15, 2010 #

3 PM

Cycling- Road 1:30:38 [3] 23.48 mi (15.5 mph)
ahr:115 max:153 slept:8.5 weight:140.6lbs shoes: gatorskin

Slow and easy w/ B. Legs were toast. Hot too.

Monday Jun 14, 2010 #

10 AM

Cycling- Road long 5:22:37 [4] 85.01 mi (15.8 mph) +7000ft
ahr:132 max:177 slept:8.5 weight:142.2lbs shoes: gatorskin

Hard ride over Suncrest to top of AF Cyn, then back on frontage rd. Climbed AF in 66:06. Definitely felt climbing from yesterday but felt pretty decent last 30mi home.

Yoga/ Stretching warm up/down 5:00 [1]

Sunday Jun 13, 2010 #

10 AM

Cycling- Road 1:23:16 [3] 22.32 mi (16.1 mph) +1200ft
ahr:120 max:150 slept:9.5 weight:143.6lbs shoes: gatorskin

Easy and flat w/ B in cool, grey, on and off rain. Nice easy spin.

Yoga/ Stretching warm up/down 7:12 [1]

3 PM

Sport Climbing 42:00 [4]

Parley's crag. Super fun slab climbing. Onsight 10a and 10d, work 11c (new slab proj). Felt pretty worked after from 11c onsight attempt. Glad we checked it out.

Saturday Jun 12, 2010 #

11 AM

Cycling- Road 1:50:34 [3] 30.51 mi (16.6 mph)
ahr:119 max:171 slept:8.0 weight:143lbs shoes: gatorskin

P3 in windy, grey, cool temps. 3 or 4 hard accels during last 35 min of ride, plus finish w/ hard lap of crit course. Felt OK. Crappy weather, hard to stay psyched.

Yoga/ Stretching warm up/down 10:00 [1]

Friday Jun 11, 2010 #

10 AM

Sport Climbing 1:12:00 [3] 1.5 mi (48:00 / mi)
slept:8.5 weight:141.6lbs

Choss Garden in BCC. Time includes short, but steep, approach on talus. Redpt 11c 2nd go (took a couple times on 1st go b/c was also the warm up). Onsight a 10c-ish not in the book. One try each on a 12a and 11d, which I should send next time there. Fun wall- slighly overhanging w/ mid-size crimps and small jugs. Rained on and off. There for 4 hours.

Thursday Jun 10, 2010 #

11 AM

Cycling- Road 34:24 [3] 7.93 mi (13.8 mph)
ahr:126 max:151 slept:10.2 weight:143.6lbs shoes: gatorskin

Easy to / from gear shop.
5 PM

Cycling- Road hills 1:41:37 [5] 26.62 mi (15.7 mph)
ahr:137 max:184 shoes: gatorskin

To the gate in Mill Creek w/ Contender. Got to the gate first- word. Hard, but a little shorter than apllned effort. Had thought people would go to the top. Feeling a little tired from lat few days of sport climbing.
18:42.85 from entrance station to the gate (4mi). ahr=178, ap=12.8mph

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

Wednesday Jun 9, 2010 #

11 AM

Cycling- Road 2:05:36 [3] 33.6 mi (16.1 mph)
ahr:130 max:171 slept:9.0 weight:141.4lbs shoes: gatorskin

E2. Mostly flat w/ some short steep climbs. Legs felt decent. Felt a little lethargic last 40 minutes in the heat. I think I got stung by a bee too. Pretty good ride.

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

6 PM

Sport Climbing 36:00 [3]

S Curves w/ B. Warm up w/ 11c redpt. Felt solid. Redpoint 10d, 11a before it started raining. Feeling more natural. Had fun. Got me a little more psyched to climb more.

Tuesday Jun 8, 2010 #

3 PM

Hiking warm up/down 30:00 [2] 2.5 mi (12:00 / mi)
slept:9.5 weight:141.8lbs

Hike to/from cave in Echo to climb.

Sport Climbing 36:00 [3]

Got spanked warming up on and trying to work 12b/c "warm up." Gave it 4 goes, but no send. Decent work out. Cool to climb somewhere new, but not really my style- steep and juggy and pumpy. Still fun though.

Monday Jun 7, 2010 #

10 AM

Cycling- Road hills 2:44:17 [4] 42.57 mi (15.5 mph) +3500ft
ahr:141 max:181 slept:9.0 weight:142lbs shoes: gatorskin

Moderate to hard effort up BCC to see "where I am" fitness-wise on that climb. Legs hurt, but the climb felt easier than expected. Definitely feel like I can PR on it this season. Great weather.

Yoga/ Stretching warm up/down 8:00 [1]

Sunday Jun 6, 2010 #

11 AM

Sport Climbing 1:00:00 [3]
slept:8.5 weight:142.2lbs

S Curves. Redpt 10b, 11a, 11a, then dogged up an 11c. Feeling better.

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

Saturday Jun 5, 2010 #

7 AM

Cycling- Road long 4:23:42 [3] 75.28 mi (17.1 mph) +4500ft
ahr:136 max:174 slept:7.0 weight:141.4lbs shoes: gatorskin

Rode solo to Hobble Creek. Felt pretty good whole time. Stayed hydrated, used 2 Nuun. Nice weather, kinda hot.

Friday Jun 4, 2010 #

9 AM

Sport Climbing 42:00 [3]
slept:8.5 weight:141.8lbs

The Pile- got spanked. Redpt 10d for warm up, then quickly tired on 11d and 10d "cool down" attempt. Not surprising. Fun to get out though. 1st day back at it is out of the way.

Thursday Jun 3, 2010 #

5 PM

Cycling- Road 1:15:53 [3] 20.01 mi (15.8 mph)
ahr:117 max:157 slept:6.5 weight:142.6lbs shoes: gatorskin

E2, mostly flat. Felt pretty cooked from not sleeping well last night. Mellow spin.

Yoga/ Stretching warm up/down 7:30 [1]

Wednesday Jun 2, 2010 #

5 PM

Cycling- Road hills 1:58:25 [4] 30.67 mi (15.5 mph)
ahr:140 max:179 slept:8.5 weight:142.6lbs shoes: gatorskin

Up to the snow in Millcreek, ~1mi short of the top. Legs felt great.

Yoga/ Stretching warm up/down 3:00 [1]

Tuesday Jun 1, 2010 #

Note
slept:7.0 weight:142.4lbs (rest day)

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