Training Log Archive: chinoIn the 30 days ending Nov 30, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||
Monday Nov 30, 2015 #
Note
slept:8.2 weight:139.6lbs
Back to work. Fat from ziti last night and pie over the holiday. Oh well. I feel decent this morning, having not climbed all day the past 2 days.
4 PM
Trail Run 33:00 [3] 3.3 mi (10:00 / mi) +500ft 8:45 / mi
shoes: Saucony Ride 6
Orson Smith loop CCW, extended a little. Legs pretty good on uphill 1st mile and rollers. Sunny but super cold wind. Good to get out.
Sunday Nov 29, 2015 #
Note
slept:9.8 weight:139lbs
Finished the pumpkin pie last night. It can't hurt me anymore.
10 AM
Bouldering (Gym) 2:00:00 [4]
Lehi
Flashed a 6 and a 7, did two other 6s 2nd go. Did a few 5s, I think. Tried some hard moves on some other 7s. Pretty fun, I guess. Good to get a change of scenery. Stayed too long. Fighting off some winter blues on a gray Sunday.
Flashed a 6 and a 7, did two other 6s 2nd go. Did a few 5s, I think. Tried some hard moves on some other 7s. Pretty fun, I guess. Good to get a change of scenery. Stayed too long. Fighting off some winter blues on a gray Sunday.
Saturday Nov 28, 2015 #
Note
slept:10.8 weight:138.2lbs
Another hibernation sleep. My body has been ready for this for a while.
11 AM
Trail Run 34:00 [3] 3.12 mi (10:54 / mi) +150ft 10:25 / mi
shoes: Saucony Ride 6
Out and back on Ann's with C and B in the snow and cold. Legs were ok. Picked up the pace a few times. Good to get out.
Friday Nov 27, 2015 #
Note
slept:9.7 weight:137.8lbs
9 AM
Hiking 45:00 [3] 0.75 mi (1:00:00 / mi) +500ft 36:47 / mi
Aborted attempt to climb at the Billboard. Temp at p lot was 18. Frozen ground with a dusting of snow. My shoes were worthless. The yaktrax both broke. Stupid. I slipped and rolled off the trail and onto a bunch of broken limbs. I basically slid the last few hundred yards on my butt. Funny, but actually pretty dangerous.
12 PM
Bouldering (Gym) 45:00 [4]
Good, quick session to move after bailing on AF. Flashed another new 5. Bailed on last move of techy 6 slab- close enough. Sent the orange 6 proj. Psyched. Basically did it twice as foot popped on last move on the go before the send. Rad to put that one together. Kinda thrutchy from the start. I'm actually ready to spend some time in the gym, away from chossy approaches and being cold at the crag. Different seasons are good.
Thursday Nov 26, 2015 #
Note
slept:10.2 weight:137.2lbs
10 AM
SS MTB 1:03:34 [4] 11.9 mi (11.2 mph) +1003ft
Great ride in the cold and sun. Dressed just right for it. Only about 5k on dirt but a decent bit of climbing for a 1st day out in a while. Legs came around pretty well after 20min or so. I forgot how fun it can be to suffer on the bike. Hopefully, my legs won't be shot for climbing tmw, but they likely will. That's ok. I want to diversify my playtime a bit.
Wednesday Nov 25, 2015 #
Note
slept:10.5 weight:137lbs
Hibernation after celebrating the break too maybe too much. A little stiff this morning but feel decent.
11 AM
Dog Jog 36:00 [3] 2.0 mi (18:00 / mi) +300ft 15:46 / mi
shoes: GreenMirage3
2 different jog/ walks with C. 20min and then another 15-20min.
Tuesday Nov 24, 2015 #
Note
slept:8.3 weight:137lbs
Decent sleep. Back is good.
4 PM
Bouldering (Gym) 1:24:00 [5]
Good session.
Climbed 3 new 5s and 3 new 6s, flashing one of them. The 6s were pretty soft. Whatever. I'll take the ego fluff.
Did all of the moves on a hard orange 6- great one for training PE. Setter SLC keeps it real with the difficulty. Psyched to put this one together.
Climbed 3 new 5s and 3 new 6s, flashing one of them. The 6s were pretty soft. Whatever. I'll take the ego fluff.
Did all of the moves on a hard orange 6- great one for training PE. Setter SLC keeps it real with the difficulty. Psyched to put this one together.
5 PM
Strength Training 9:00 [3]
89 push ups in 5min
75sec plank, plus 11 plank push ups
At home, did 3 sets of 15 swiss ball squats. 1st set with 10lb KB, last 2 with 15lb KB. Psyched to do some leg stuff, even if it's just this kind of stuff.
75sec plank, plus 11 plank push ups
At home, did 3 sets of 15 swiss ball squats. 1st set with 10lb KB, last 2 with 15lb KB. Psyched to do some leg stuff, even if it's just this kind of stuff.
Monday Nov 23, 2015 #
Note
slept:8.0 weight:137.6lbs
Feel pretty beat up this morning, but my back is good.
Sunday Nov 22, 2015 #
Note
slept:8.7 weight:137.6lbs
Back feels fine today. My whole body doesn't feel too bad, actually. Doing those stretches from E are a good cooldown.
8 AM
Hiking 45:00 [3] 1.0 mi (45:01 / mi) +700ft 27:04 / mi
To/ from Hideaway.
9 AM
Sport Climbing (American Fork) 2:00:00 [4]
shoes: Miura VS Blue
10a, 10d
Tried Easter Island but wasn't warmed up enough.
A few burns on Tropical Depression 13a hard. Got to the top. Did most of the moves. That's the new proj. It's going to be hard, but I'm psyched. Feels among, if not the, hardest routes I've ever been on.
Tried Easter Island but wasn't warmed up enough.
A few burns on Tropical Depression 13a hard. Got to the top. Did most of the moves. That's the new proj. It's going to be hard, but I'm psyched. Feels among, if not the, hardest routes I've ever been on.
Saturday Nov 21, 2015 #
Note
slept:9.0 weight:138.2lbs
Back to the Hideaway today. My back feels fine. Interested to see how it goes today. Psyched to get outside.
9 AM
Hiking 45:00 [3] 1.0 mi (45:01 / mi) +700ft 27:04 / mi
To/ from Hideaway. My legs felt amazing on the way up, uncoordinated on the way down.
10 AM
Sport Climbing (American Fork) 2:30:00 [4]
shoes: Miura VS Blue
11b x 2
Send Sea Tomato 12c 1st go! Psyched.
Tried Blue Typhoon 13s, Green Violetear 12d, Lion Fish 12a, and Alcyone 13a without much success. Climbed to above last bolt on GV, the rest to the second or third bolt.
Decent first day back. No back problems. I just got tired kind of fast. Awesome to be up there though.
Send Sea Tomato 12c 1st go! Psyched.
Tried Blue Typhoon 13s, Green Violetear 12d, Lion Fish 12a, and Alcyone 13a without much success. Climbed to above last bolt on GV, the rest to the second or third bolt.
Decent first day back. No back problems. I just got tired kind of fast. Awesome to be up there though.
Friday Nov 20, 2015 #
Note
slept:8.0 weight:137.6lbs
Back feels fine this morning! Arms and shoulders a little sore, but it's just normal day after stiffness.
Thursday Nov 19, 2015 #
Note
slept:8.0 weight:137.6lbs
No pain or stiffness in bed or getting out. I could feel the squatting from raking leaves yesterday, if that makes any sense. No ibu again.
The only thing that felt tweaky this morning was when I did some clamshells laying on my right side. Laying on my left was fine. Back ext and Founders and stuff from E all felt fine.
I may go to the gym after work today to lift a little, maybe boulder easy.
The only thing that felt tweaky this morning was when I did some clamshells laying on my right side. Laying on my left was fine. Back ext and Founders and stuff from E all felt fine.
I may go to the gym after work today to lift a little, maybe boulder easy.
4 PM
Bouldering (Gym) 48:00 [3]
shoes: Scarpa Vapor V
Bouldered for about 45 minutes straight, repeating three v5s 1st go and doing a bunch of others v0-3. I did all but 1 move on a cool 6. Back was fine. I downclimbed from all problems. TBD how I'll feel in the AM, but I think I'll be fine and god to go this weekend. It felt so good to climb after a strangely stressful day at work.
I would've waited until Sat. to climb but didn't want to shock my system with a steep approach and hard warm ups. Hopefully, I'm back and can resume full on training next week.
I would've waited until Sat. to climb but didn't want to shock my system with a steep approach and hard warm ups. Hopefully, I'm back and can resume full on training next week.
Wednesday Nov 18, 2015 #
7 AM
Note
slept:8.0 weight:139lbs
Back was stiff but no pain getting out of bed this morning. I haven't taken any ibu either today. Going to try to do something active today after work.
6 PM
Note
Took no ibu today. So far, no pain. Been doing my exercises from E. Raked and bagged leaves for 40min.
So close to going to the gym today to boulder easy. Don't be stupid!
Maybe tmw though before yoga.
So close to going to the gym today to boulder easy. Don't be stupid!
Maybe tmw though before yoga.
Tuesday Nov 17, 2015 #
Note
slept:8.0 weight:138.4lbs (injured)
No pain during sleep. Slept with cylinder pillow under low back and b/t knees depending on if I was on my back or side.
Pretty stiff when I woke but got out of bed faster than yesterday. Tape on my back was a plus this morning, made it feel more stable.
Took 800mg ibu. Writing at 8:30a, no pain since splashing water on my hair (bending over sink) at ~6:25.
TBD how it feels after all day at work. Going to the gym after school to supervise club kids and hope to ride the spin bike and do some core stuff. No climbing today.
Pretty stiff when I woke but got out of bed faster than yesterday. Tape on my back was a plus this morning, made it feel more stable.
Took 800mg ibu. Writing at 8:30a, no pain since splashing water on my hair (bending over sink) at ~6:25.
TBD how it feels after all day at work. Going to the gym after school to supervise club kids and hope to ride the spin bike and do some core stuff. No climbing today.
4 PM
Cycling- Road (Spin) 9:00 [3]
Longest 9 minutes of my life. Was going to do 10 minutes, but the resistance thing on the wheel broke.
Strength Training 21:00 [3]
100 push ups
some planking
db shoulder fly and raises- 3 sets each with reps up to 8 and weight up to 15lb
2 sets 15 swiss ball squats, incl 1 set with 10lb med ball
Mellow "workout" just to move a little. So freaking boring but glad to be able to do it at all and pain free.
some planking
db shoulder fly and raises- 3 sets each with reps up to 8 and weight up to 15lb
2 sets 15 swiss ball squats, incl 1 set with 10lb med ball
Mellow "workout" just to move a little. So freaking boring but glad to be able to do it at all and pain free.
Monday Nov 16, 2015 #
Note
slept:6.5 weight:139.2lbs (injured) (rest day)
Restless and broken sleep. I slept in bed, which was better. I was able to get up by myself. Took 800mg ibu when I woke. Appt with E today.
PT appt went well. Nothing hurt when I was there. She did some mobility work and massage on my back, as well as put tape on both sides of my spine to retain a "neutral posture." Suggested not climbing until the weekend but doing some stretches, planks, and yoga.
TBD how well I sleep and how everything feels tomorrow.
Lessons so far: take the day off if back feels at all tweaky and do the stretches instead.
PT appt went well. Nothing hurt when I was there. She did some mobility work and massage on my back, as well as put tape on both sides of my spine to retain a "neutral posture." Suggested not climbing until the weekend but doing some stretches, planks, and yoga.
TBD how well I sleep and how everything feels tomorrow.
Lessons so far: take the day off if back feels at all tweaky and do the stretches instead.
Sunday Nov 15, 2015 #
Note
slept:9.5 weight:138.2lbs (injured) (rest day)
Slept on the floor last night. Slept ok, but my back was worse when I tried to get up this morning. Have an appt with E tmw morning. This has become my worst back episode yet in terms of duration of the problem. Nuts.
I'll take it easy again today and try to stay positive.
I'll take it easy again today and try to stay positive.
Saturday Nov 14, 2015 #
Note
slept:10.5 weight:137.6lbs (injured) (rest day)
Well...s**t.
My back was super pissed again this morning. Took 600mg ibu, maybe take 800 next time. I'm going to stick with just ice, no heat, today.
I may sleep on the floor tonight.
I'm doing ok keeping a positive attitude. I'm curious as to what I did this time that's made it this bad.
Yoga was too much, too soon. I also worked all week after the spasm. In the past, it's happened on a weekend or during a holiday. So, I've been able to lay low in the day or so after. Take it super easy today.
My back was super pissed again this morning. Took 600mg ibu, maybe take 800 next time. I'm going to stick with just ice, no heat, today.
I may sleep on the floor tonight.
I'm doing ok keeping a positive attitude. I'm curious as to what I did this time that's made it this bad.
Yoga was too much, too soon. I also worked all week after the spasm. In the past, it's happened on a weekend or during a holiday. So, I've been able to lay low in the day or so after. Take it super easy today.
1 PM
Note
slept:1.0
Nap on the floor.
Friday Nov 13, 2015 #
Note
slept:8.0 weight:139.6lbs (injured) (rest day)
My lower back was super pissed this morning. I guess yoga wasn't such a great idea.
The plan is to try to stay off my feet tonight and tmw. I'd be psyched to climb on Sunday. Or, maybe I'll take next week completely off. Man, that sounds terrible.
The plan is to try to stay off my feet tonight and tmw. I'd be psyched to climb on Sunday. Or, maybe I'll take next week completely off. Man, that sounds terrible.
Thursday Nov 12, 2015 #
Note
slept:8.4 weight:139.2lbs
Back still jacked. Slept ok. Took 400mg ibu when I got up. Tried to do some yoga. I may go to class tonight and just do what I can do. Going a little nuts. The pain is about 6 out of 10, but it's familiar. Psyched to be healed by Sat. AM.
5 PM
Yoga/ Stretching 1:00:00 [2]
At the gym. Back did ok. Glad I went. I needed to move and breathe. Psyched to start going to yoga every week.
Wednesday Nov 11, 2015 #
Note
slept:8.5 weight:139.4lbs
Got to bed before 8:30. I slept ok, but my back is still pretty jacked. Far from the worst it's ever been though. Up almost 2 lbs. Big burrito for dinner but...wow.
Tuesday Nov 10, 2015 #
Note
slept:8.5 weight:137.6lbs
To bed at 8:15. Back a little tweaky this morning still. Took 400mg ibu when I got up. Shouler didn't wake me up last night. Feels fine.
3 PM
Bouldering (Gym) 30:00 [4]
Flashed a bunch of new probs up to v5. Tried new v6s and 7s- hard, big moves.
My back spasmed, so I had to stop bouldering.
My back spasmed, so I had to stop bouldering.
4 PM
Hangboard 9:00 [4]
7 sets 7:3 duty ratio, 3min rest b/t sets
Strength Training 21:00 [4]
3 sets of pinch blocks + core stuff. Back was tweaky. HB'ing didn't bother it. Annoyed with my back but still got in an ok workout. On the bright side, it kept me from bouldering til failure.
Monday Nov 9, 2015 #
Note
slept:8.7 weight:137.4lbs (rest day)
Got to bed before 8 last night but didn't sleep that well. My left shoulder was bugging me. Body and skin are pretty wrecked, not surprisingly. Typical Monday.
I was going to take C to the park, but my back was a little tweaky. So, I iced it on the couch instead.
I was going to take C to the park, but my back was a little tweaky. So, I iced it on the couch instead.
Sunday Nov 8, 2015 #
Note
slept:9.3 weight:137.8lbs
9 AM
Hiking 45:00 [3] 1.0 mi (45:01 / mi) +750ft 26:19 / mi
To/ from Hideaway. 26 up, about 19 down.
10 AM
Sport Climbing (American Fork) 3:00:00 [5]
shoes: Miura VS Blue
11b twice. Many burns on Sea Tomato 12c HARD, one hung and to the top twice. I have the bottom dialed. I switched beta twice b/t bolt 4 and 5. 2nd last go was high point falling out of pocket you use to clip bolt 5 and basically the end of hard climbing. Nuts. Oh well. Humbled and maddened by the process. I can see sending 1st try next time on it. Really good route, taking more than I gave it credit for to send.
I felt much better today in body and mind. 3 days off was too much. Left shoulder feels fine. I plan to do more this week, activity-wise.
I felt much better today in body and mind. 3 days off was too much. Left shoulder feels fine. I plan to do more this week, activity-wise.
Saturday Nov 7, 2015 #
Note
slept:10.0 weight:137.8lbs
Left shoulder is ok. Calling this a rest week by default. Oh well. Hopefully, I'll feel amazing today.
9 AM
Hiking 54:00 [3] 1.0 mi (54:01 / mi) +750ft 31:35 / mi
To/ from Hideaway
10 AM
Sport Climbing (American Fork) 1:30:00 [4]
10d, try 11a and 12c with same start- choss. 2 burns on Easter Island 12c hard. Did all the moves twice. First cold day outdoor day. Didn't manage calories well and paid for it. Oh well. Brain and body were out of sync today. Better luck tmw.
Friday Nov 6, 2015 #
Note
slept:8.5 weight:138lbs
Thursday Nov 5, 2015 #
Note
slept:8.0 weight:138.2lbs
Left shoulder still achey since Tue PM at gym. Didn't bother me as much sleeping last night. I've been doing the stretches E showed me. Doesn't hurt to do downward dog or plank. Should be fine. Possible jog after work today.
5 PM
Dog Jog 15:00 [3] 1.0 mi (15:00 / mi)
At the park with C. Almost motivating me to start running again.
Tuesday Nov 3, 2015 #
Note
slept:7.0 weight:137.8lbs
4 PM
Bouldering (Gym) 1:18:00 [4]
Did a few unrated probs, probably 5-ish. Didn't feel great. Whatever. I need to get my winter gym regime down. My left shoulder felt tweaky at the end.
5 PM
Yoga/ Stretching 9:00 [3]
At home. Did 100 push ups with some planking and back ext stuff, plus IYTs.
I need to do more stretching. Do it or break.
I need to do more stretching. Do it or break.
Monday Nov 2, 2015 #
Note
slept:7.8 weight:137.6lbs
Sunday Nov 1, 2015 #
Note
slept:10.0 weight:137.8lbs
10 AM
Sport Climbing (Narrows) 3:00:00 [5]
shoes: Miura VS Blue
10a, 11c, Send Dust 5.13a 1st go of the day. Boom! So psyched. 3 burns on Slim Shady (12c steep). Fell at last bolt on 3rd burn, then finished it. Would've liked to have left with nothing undone as today may be one of the last days there of the season. Oh well. So psyched to dispatch Dust so quickly- 5 goes. I love this crag.
3 PM
Dog Jog 8:00 [4] 1.05 mi (7:37 / mi)
shoes: GreenMirage3
Another downhill sprint with C. Made it a few yards past the 1mi gate. Brought running shoes for it today to save my back.