Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 30 days ending Jun 30, 2012:

	activity	#	time	miles		km		+ft
	Cycling- Road	15	31:30:47	494.8	(15.7/h)	796.3	(25.3/h)	33496
	SS MTB	12	26:14:43	227.15	(8.7/h)	365.56	(13.9/h)	31356
	Bouldering	8	6:12:00
	Yoga/ Stretching	13	1:21:00
	Paddle boarding	1	30:00
	Sport Climbing	1	30:00
	Hiking	1	24:00	2.0	(12:00)	3.22	(7:27)	150
	MTB-Geared	1	15:00	3.5	(14.0/h)	5.63	(22.5/h)
	Skateboarding	1	1:00
	Total	39	66:58:30	727.45		1170.72		65001
averages - sleep:8.6 weight:139.9lbs

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Saturday Jun 30, 2012 #

Event: Galena Grinder

9 AM

SS MTB race 5:11:47 [5] 41.11 mi (7.9 mph) +6944ft
ahr:152 max:176 slept:7.5 shoes: Ardent/captain

9th SS guy.
First mtb race. This course was super hard. 2 laps of 20.5mi with lots of up and down, not too technical.

I felt discouraged for getting smacked down so hard during the first lap. For some reason, I thought each lap was longer. So, when I passed the S/F line in under 21 miles, I felt confident that I could have a decent 2nd lap.

Mentally, I didn't feel committed to this race until about 2 hours before it started. In the end, I'm glad we went up there. It was definitely the most challenging day I've had on a mt bike, and I think it was good mental prep for Leadville. I had hoped to place better among the SS nerds. Although I was dang close to it, I don't think I was DFL in the SS category.

No crashes or mechanicals. Super hard workout. It was a good day.

Update: Results are posted, and I was DFL in the SS category. Crap. SS winner rode 3:52. 8th finished less than a minute before me. Takeaways: work on descending, hike faster (and less) on climbs, drill it on the flats. This was a training race, but jeez. With that result, there's nowhere to go but up.

Lap 1- 2:31:38 20.53mi 151/ 176, 8.3/ 20.3
2- 2:40:08 20.58mi 152/ 171, 7.7/ 22.4

SS MTB warm up/down 6:45 [1] 1.29 mi (11.5 mph)
shoes: Ardent/captain

Friday Jun 29, 2012 #

10 AM

SS MTB 1:23:40 [3] 9.98 mi (7.2 mph)
ahr:120 max:170 slept:7.0 shoes: Ardent/captain

Pre-ride the first part of the Galena Grinder loop plus another couple miles. Easy, mellow ride. Legs felt decent.

Slept well but not long enough after driving to Hailey, ID. Fun to camp out- been too long. The rest of the day we hung out by the river and read and played cards. Awesome lazy afternoon.

Thursday Jun 28, 2012 #

Note
slept:7.2 weight:139.8lbs (rest day)

Wednesday Jun 27, 2012 #

10 AM

Cycling- Road 1:09:42 [3] 17.54 mi (15.1 mph) +700ft
ahr:116 max:161 slept:8.8 weight:139.2lbs shoes: Gator skin.3.31.12

Super easy spin. Want to feel rested and ready to crush on saturday. My shoulders and triceps are a little sore from the past 2 days.

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

90 sec plank

Tuesday Jun 26, 2012 #

8 AM

SS MTB 1:49:22 [3] 16.73 mi (9.2 mph) +2591ft
ahr:140 max:180 slept:8.2 weight:139.8lbs shoes: Ardent/captain

Tired this morning. It was hard to get up at 5:45.

Parked across from the zoo. BST up Dry Creek to City Creek, up 11th ave back to BST to car. I attacked the early climbs. The workout was supposed to be short and hard. It was longer than expected. I recovered pretty well later on from the early intensity, though, which is encouraging. I also feel generally more relaxed on the bike, esp on technical stuff.

So, I'm psyched to race this weekend. I just need to rest hard the next 3 days and stay out of the gym. I have a feeling I'm going to be in for a shock on Saturday in terms of the level of suffering. Looking forward to it.

Quick stretch at the car after.

Monday Jun 25, 2012 #

8 AM

Cycling- Road 1:31:11 [3] 24.31 mi (16.0 mph) +1211ft
ahr:124 max:171 slept:7.0 weight:139.8lbs shoes: Gator skin.3.31.12

Mostly easy recovery spin. Legs felt really good.

Got up at 4 because cat woke me up, and I couldn't fall back asleep. At least it got me outside before it's 100 degrees out.

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

60sec plank

4 PM

Bouldering 1:00:00 [3]

Climbed well. Sent 2 new v5s, flashed 2 v3s, and worked a new v7 that I think I might be able to do (I.e., reach all of the moves). Also have a v5 proj with a big move that I'm going to have to lock off on a foothold to send it, which will be sick when I do it.

SS MTB warm up/down 15:00 [3] 3.5 mi (14.0 mph)

To/from gym on the beater.

Sunday Jun 24, 2012 #

Note
slept:10.4 weight:139.8lbs

Big sleep after bailing on 6am alarm. Stayed up til 10 watching twitter coverage of ws100.
Big ride on tap today. Super hot. Wind. Normal.

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

10 AM

SS MTB 3:30:35 [3] 32.44 mi (9.2 mph) +5000ft
ahr:132 max:179 shoes: Ardent/captain

From home up mill creek to 2.4 mi up GWT. Bailed on adding big loop, longer than expected. Legs were good today. Zenned out for the first time on the ss today. New tires rad. Psyched to ride the ss more and race on it. I was killing it on the climbs today. Psyched.

Saturday Jun 23, 2012 #

Note
slept:10.0 weight:141.2lbs

A little stiff from the boarding yesterday and generally tired. Air seems to have cleared out today is going to be super hot.

11 AM

Cycling- Road hills 2:10:12 [4] 31.5 mi (14.5 mph) +2800ft
ahr:139 max:181 shoes: Gator skin.3.31.12

Hard ride up Mill Creek canyon to try to get the sad out. Been in a funk lately. Maybe it's just rest week blues. Lost the battle for a pr up the canyon last night with too much beer and brownies. Plus it was super hot. Got to top in 50:13 after cracking on the penultimate steep pitch.
20:12 to gate (mi4)
+10:09/30:21 to elbow fk sign (mi5.45)
+19:52/50:13 to top (mi8.5) ahr 170

Waited for B at the top. Stopped on the way down to stick our heads in the water. Basically coasted home in the gusty winds.

Friday Jun 22, 2012 #

Note
slept:9.3 weight:141.4lbs

Feel much better this morning. Mellow ride on tap for the morning followed by paddle boarding for the first time. Already hot outside at 7:30

9 AM

Cycling- Road 1:58:46 [3] 30.4 mi (15.4 mph) +1700ft
ahr:123 max:157 shoes: Gator skin.3.31.12

Easy spin up little mt w it's B in the heat, wind, and smokiness. Red air today with pollution and smoke from fire to the south. Crazy. Legs felt rad but held it back. Headed to the lake next.

1 PM

Paddle boarding 30:00 [2]

At the lake for 4 hours. Not sure how long I was on the water. Pretty fun. Super windy. Awesome day. No smoke at the lake. TBD what/where we'll ride tmw with smoke and wind, may have to drive south of the fire with the bikes. Sending out the good vibes to firefighters and families down there. Be safe.

Thursday Jun 21, 2012 #

Note
slept:9.5 weight:140.4lbs

Sleepy head today. Got up at 8:30.

11 AM

Hiking 24:00 [3] 2.0 mi (12:00 / mi) +150ft 11:12 / mi

Hike/ jog at corner canyon while B rode the MTB. Lazy day so far. Not much motivation.

Wednesday Jun 20, 2012 #

Note
slept:7.3 weight:139.8lbs

Up til 10 watching fantastic 4. Jeez. Short MTB ride today to test shoes and new tires.

8 AM

SS MTB 1:03:16 [3] 9.25 mi (8.8 mph) +800ft
ahr:137 max:177 shoes: vulpine tires

Rode as easy as I could on the Glenwild loop in awesome cool temps. Felt kind if off from staying up so late the past 2 nights. New front tire felt great. Picked up a new rear after the ride.

I spent the rest of the morning trying to adjust my EBB to tighten my chain but couldn't get it to budge. So, I took it to the shop and will hopefully get it back for the weekend. Ugh. I feel like I've been hemorrhaging money on cycling stuff lately. Cranky day.

5 PM

Bouldering (Plastic) 24:00 [3]

Sent v6 proj first go. Flashed a 4 and then was pretty much done. Tired today.

Tuesday Jun 19, 2012 #

10 AM

SS MTB warm up/down 15:00 [3] 3.5 mi (14.0 mph)
slept:9.8 weight:140.2lbs

To/ from the gym on the beater

Bouldering (plastic) 42:00 [3]

Worked my modified V6 proj and got to the last move (pop to the top) twice. Fun moves- heel hooking, squeezing, pinches on horizontal arete. Messed around on some other possible projs. Ho hum.

Finished with 3x 10 dips.

3 PM

Cycling- Road 1:19:06 [3] 20.16 mi (15.3 mph) +750ft
ahr:116 max:155 shoes: Gator skin.3.31.12

Easy and slow recovery w/ B. Legs felt tired but ok. Breezy out.

Monday Jun 18, 2012 #

Note
slept:8.0 weight:140lbs (rest day)

Up early for work. Tired.

Tired and cranky today. Rest.

Sunday Jun 17, 2012 #

Note
slept:9.3 weight:140.6lbs

Heavy from night 2 of cake, but we finished it last night. Starting build 1 R&R week, which I thought was next week.

Skateboarding 1:00 [3]

Just entering this b/c I skated on brigs board and landed a kickfIip second try. Haven't skated in 2 years. I just wanted to document that. I rule.

9 AM

Cycling- Road 2:45:51 [3] 51.38 mi (18.6 mph) +1000ft
ahr:122 max:168 shoes: Gator skin.3.31.12

B and I went to group ride but only 2 other guys were there. Pace stayed pretty brisk most of the ride, so I'm ok with shorter than planned overall ride time. Legs felt good. Didn't start feeling really hot until the end. Big toe on rt foot felt like it was on fire though.

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

First proper session with the grid foam roller. Ouch.

Saturday Jun 16, 2012 #

Note
slept:9.3 weight:139.6lbs

10 AM

Cycling- Road 1:22:09 [3] 22.33 mi (16.3 mph) +800ft
ahr:122 max:171 shoes: Gator skin.3.31.12

Mostly easy spin with B. on Wasatch CW. Legs were ok. Took it easy today because want to get in some bigger/ harder rides next week before an R&R week.

Friday Jun 15, 2012 #

Note
slept:9.3 weight:139.2lbs

Feeling a little tired this morning but not too bad. Shortish MTB ride today, so hopefully I can recover for big rd miles tomorrow.

10 AM

SS MTB 2:18:13 [3] 20.8 mi (9.0 mph) +2800ft
ahr:131 max:173 shoes: vulpine tires

Rocked it in Provo with B and Aunt Lisel up rock canyon down squaw peak road. For some reason (ignorance) i expected to be able to ride up the majority of the rock canyon. Not so. I hiked a lot, which I should have appreciated more. But I got super pissed, and it was actually crowded with hikers. I left like I was on a never ending gravel driveway. Climbed to 7800' ands then rode back to L's house on a dirt road and pavement. Maybe a total of one mile on single track today. We're so spoiled up here. It was a short enough ride that I think I should feel more rested tomorrow.

Thursday Jun 14, 2012 #

Note
slept:8.0 weight:139.4lbs

Slept ok. Legs and low back a little sore this morning.

9 AM

Cycling- Road hills 3:31:30 [4] 57.31 mi (16.3 mph) +5237ft
ahr:140 max:181 shoes: Gator skin.3.31.12

Little, big mt, then to gate inmill creek
32:25 up little mt
30:57 up big mt
21:49 to gate
Solid ride. Felt decent on the climbs riding at a steady tempo. Nice morning.

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

60sec plank
Sb sit/kneel

4 PM

Bouldering (Plastic) 42:00 [3]

Unplanned session but B wanted to go. Sent a v4 with the proper finish that I hadn't done. Worked a 6/7 that I had to add a hold to because I don't have the wingspan to reach the hold for the move over the lip. At this gym, that's how they bump up from 5/6- they just make all the moves huge. Oh well. Climbed ok considering I rode earlier.

Wednesday Jun 13, 2012 #

Note
slept:9.3 weight:140.2lbs

I can't believe I don't weigh 150 today. Big dinner and snacks last night. I need to eat more throughout the day.

10 AM

SS MTB warm up/down 30:00 [1] 7.0 mi (14.0 mph)

To/ from the gym twice. The first time I went, it wasn't open yet- summer hours. So, I came home and killed the time by swapping the 18 for a 15 in the back on the beater SS, which is much better. Felt good to turn over the legs a bit before/ after climbing.

Bouldering (plastic) 1:12:00 [3]

There for 1.5h
Sent 2 new v5s, plus a 3, and then worked on some other moderates and harder stuff. Ended with some stretching and 3x10 dips.
Decent session, good workout.

Tuesday Jun 12, 2012 #

Note
slept:8.0 weight:141.6lbs

Groggy and heavy this morning. Going to take a while to wake up.

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

9 AM

Cycling- Road hills 3:01:44 [4] 44.66 mi (14.7 mph) +5412ft
ahr:140 max:170 shoes: Gator skin.3.31.12

To guardsman pass via bcc. 1:46:16 16.9mi 4800' climb to 9700'.
Really hard tho legs were pretty dead from the start. Jedi mind tricked myself to keep going to the top. Nice job. Saw a canyon bikes guy doing intervals on the last stretch above 9000'.
Got my swagger back a bit on the descent, which is encouraging.
Basically I got smacked around on this climb but I'm definitely not recovered much from the last few days. I need to be more mindful of my diet and beverage choices, with which Ive been a little sloppy as of late.

Monday Jun 11, 2012 #

Note
slept:8.0 weight:139.2lbs

Didnt get that much sleep but feel pretty rested this morning. I have a 4 hour work thing, some errands, but will ride later.

3 PM

Cycling- Road 1:14:25 [3] 20.07 mi (16.2 mph) +800ft
ahr:121 max:157 shoes: Gator skin.3.31.12

Easy spin on Wasatch. Legs felt fine. May hit the gym later, plus have 2 hard rides planned for next 2 days, so rode nice and easy.

6 PM

Bouldering (Plastic) 42:00 [3]

Sent a new v5 and worked on some other new probs. Got pumped fast but still had fun. Yoga at home after to stretch out shoulders and hips.

Sunday Jun 10, 2012 #

Note
slept:8.3 weight:140lbs

Woke at 6:40 feeling awake even though I got to bed at 10. Feel pretty good this morning.

10 AM

SS MTB 3:02:33 [3] 22.69 mi (7.5 mph) +4500ft
ahr:118 max:178 shoes: vulpine tires

Sleepy hollow-shadow lake-mid mt-connector-crest-sleepy hollow with B.
Legs were pretty good. Climbed and generally rode better today than I did on Monday on some of the same trails. Rode 32x19, which is going to work for me for training/ racing Pb.

Cool temps all day. My nose was frozen the last hour of the ride above 9000'. Good to get up high. Need to do that everyday actually. Longish, semi sustained ride but need to go longer and generally harder to really prepare for Leadville. Psyched to do that.

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

Saturday Jun 9, 2012 #

Note
slept:9.0 weight:139.4lbs

Ate way too much last night. Slept pretty well.

10 AM

Cycling- Road intervals 2:12:26 [4] 33.27 mi (15.1 mph) +2400ft
ahr:124 max:179 shoes: Gator skin.3.31.12

A3 4x 3 min at hr 170-175/ 3min easy up Little mt. Ahr was 171,169,167,164 in 53x25/23. Couldn't get hr up last 3 reps. Legs felt just ok. Did the emigration oaks loop on the way down. Fun steep climbs on that one, need to do it more often.

Windy out but awesome cool temps. Take it easy the rest of the day. Big dirt ride tmw.

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

60sec plank
Sb sit

Friday Jun 8, 2012 #

Note
slept:9.5 weight:139lbs

Slept til 8. Groggy this AM but coming around. Hitting the trails today on the SS.

10 AM

SS MTB 2:36:08 [3] 20.81 mi (8.0 mph) +2521ft
ahr:126 max:172 shoes: vulpine tires

With B on glenwild plus flying dog. Legs were good. Hot out.
Gearing was 32x21, which was too small for this ride. Got a 19 put on after the ride. Probably train on that rest of the summer and ride Leadville on it.

Thursday Jun 7, 2012 #

Note
slept:9.0 weight:138.6lbs

Woke at 6 still feeling tired (2nd day in a row). Sport climbing date with Mike to day to do the slab proj from last(?) summer. Get it done. Hopefully ride in the afternoon.

9 AM

Sport Climbing (Parley's) 30:00 [3]

Climbed at the westmost wall at Parley's. Warmed up with a 9+ onsight of a run out slab. Whatever.

Got on the 11c slab proj ("One with the Rock") and fell above 2nd bolt, the clipping of which was the most committing and dangerous thing I've done in a long time. Fell one more time at 3rd bolt and then hiked the rest of the 5.9-5.10 moves to the top. Redpointed it next go but with 2nd bolt pre-clipped. Rad route. Mike tr'd it twice, and then was done. He offered to belay me on something else, but I figured I'd save the legs for an afternoon ride with B.

Fun to get out on some real rock. Fitness-wise, I'm in decent shape but could use some work in the endurance dept. Still like bouldering better, but it was fun to zen out with some techie slab stuff. Psyched to send that route.

1 PM

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

3x10 sbpu
Sb sit/kneel. Need to do this stuff often again.

3 PM

Cycling- Road 1:44:52 [3] 26.95 mi (15.4 mph) +1521ft
ahr:120 max:166 shoes: Gator skin.3.31.12

Dimple dell CCW with B. Legs pretty dead but still a fun ride. Love riding my bike.

Wednesday Jun 6, 2012 #

Note
slept:8.2 weight:139lbs

Hard to get out of bed today. Didn't sleep great.

9 AM

Cycling- Road intervals 2:04:05 [4] 32.34 mi (15.6 mph) +2200ft
ahr:134 max:172 shoes: Gator skin.3.31.12

M3 2x 7min hill cruise intervals/ 4 min easy. 3rd interval 10:54 to top of little mt. Avg hr 159,161,165
Still feel tired from Monday. In all, though, a solid hard ride. Legs came around once I got started. Freakin cold today, breezy and low 50s. Nice break from impending heat though, I guess.

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

Tuesday Jun 5, 2012 #

Note
slept:10.3 weight:139.2lbs

Good sleep. Slept in til 8:15.

12 PM

MTB-Geared warm up/down 15:00 [1] 3.5 mi (14.0 mph)

To/from gym

Bouldering (Plastic) 42:00 [3]

Sent a red proj, repeated some moderates. Quick, fun.

Monday Jun 4, 2012 #

Note
slept:8.5 weight:138.4lbs

OK sleep. Tired this morning.

8 AM

SS MTB (Road/Trail) 4:12:24 [4] 38.05 mi (9.0 mph) +6200ft
ahr:127 max:165 shoes: vulpine tires

From home, up Mill Creek via Pipeline/pavement to Big Water/ GWT/ to Deso Lake/to Mill D, down BCC
Sort of expected to be stopped by snow before I got to the ridge above Deso Lake, but nope. So, I just kept going to finish out the loop. I basically coasted home the last 45 minutes, which is good for my overall temperament (just relax and enjoy the ride). I may switch to a 20 in the back. 21 may be too small. I spin out at about 15mph.
Good to get this ride done, although the rd sections outside of the canyons definitely took away from the overall aesthetic. I have some work to do in terms of mtb fitness and getting comfortable again with that type of suffering.

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

Sunday Jun 3, 2012 #

Note
slept:10.0 weight:139.4lbs

Good sleep. Didn't eat a great dinner though- chips and salsa, brownie. Tired after getting home late from sp50 spectating and waiting.

10 AM

Cycling- Road 1:24:02 [3] 22.41 mi (16.0 mph) +800ft
ahr:115 max:153 shoes: Gator skin.3.31.12

Easy spin on Wasatch loop with B. legs felt. Pretty good. Went easy to day to rest up for some bigger rides and a race or 2 this week.

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

Saturday Jun 2, 2012 #

Note
slept:7.5 weight:141.6lbs

Fat from brownies and begs last night to celebrate the end of the year. Woke at 4:45 and couldn't fall back asleep. Psyched to ride today, try to drop those brownies.

8 AM

Cycling- Road hills 4:00:46 [4] 60.17 mi (15.0 mph) +6165ft
ahr:135 max:177 shoes: Gator skin.3.31.12

Over Suncrest in crazy headwind in 25:38, then up American Fork canyon in 64:06 (10.5mi), down Sundance canyon to in-laws' house. Legs were pretty good all day. Got a flat and had iPod issues during first hour, but then no issues the rest of the ride. AF canyon climb was awesome- so pretty up there. Good ride, although I thought it'd be longer.

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

Friday Jun 1, 2012 #

Note
slept:7.5 weight:140.8lbs

OK sleep. Got really hot. Celebrated a little too much last night but still got to bed by 9:30. Fat from ziti for dinner.

3 PM

Bouldering (Plastic) 48:00 [3]

Quick sesh climbed ok but got pumped fast. Did some fun new probs, nothing too hard. Decent workout though. Big ride on tap for tomorrow. Psyched.

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