Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 30 days ending Sep 30, 2023:

	activity	#	time	miles		km		+ft
	Road Run	23	25:51:23	189.14	(8:12)	304.39	(5:06)	9305
	Trad Climbing	8	17:30:00
	Sport Climbing	5	10:30:00
	Yoga/ Stretching	30	3:43:30
	Hiking	6	3:23:17	8.02	(25:21)	12.91	(15:45)	2526
	Trail Run	2	2:29:48	15.61	(9:36)	25.12	(5:58)	1909
	Bouldering	2	2:00:00
	Strength Training	8	24:00
	Cycling- Road	2	19:38	3.14	(9.6/h)	5.05	(15.4/h)	77
	Total	80	66:11:36	215.91		347.47		13817
	[1-5]	76	66:00:36
averages - sleep:7.5 weight:135.5lbs

5:26

0:00

» now

Saturday Sep 30, 2023 #

9 AM

Trad Climbing 3:00:00 [3]
slept:8.6 shoes: Evolv Rave

Day 2 in City of Rocks
OS 10c sport, 9 trad, 10a sport, 7 trad- run out and engaging
Another super fun day. Good conditions. Crowded, but not terrible. Really cool rock features and movement.

2 7%ers last night bc we were van living. Sure. Awesome campsite. Psyched on this place.

Friday Sep 29, 2023 #

6 AM

Yoga/ Stretching warm up/down 8:00 [1]
slept:8.7 weight:136.8lbs

Relatively big sleep. Lights out at 8:50. 1 7%er last night.

Road Run 47:52 [3] 5.16 mi (9:17 / mi) +217ft 8:55 / mi
shoes: Ride 15 - Gold

Slow and easy from home. First 2 miles in 11, 9min. Hip flexors stiff but get better. Cool temps. Nice easy jog. Band monster walk last night helped with hips- do that more.

2 PM

Trad Climbing 3:00:00 [3]
shoes: Evolv Rave

City of Rocks
Elephant Rock- 7,8 trad; 10a, 10a sport
Super fun. Not many ppl. Amazing area!

Thursday Sep 28, 2023 #

5 AM

Road Run tempo 1:14:18 [4] 9.77 mi (7:36 / mi) +123ft 7:31 / mi
ahr:143 max:164 shoes: Endorphin Pro 2 - Red 2

2.03mi wu + drills
10k steady state at the track in:
6:59/ 139!
6:48/ 152
6:42/ 157
6:41/ 159
6:41/ 160
6:40/ 162
1:39/ 163
1.53mi cd

Adductors/ hips really tight during wu and first 1600, then better after 3200. Goal pace was sub 6:54. Nice job staying engaged and patient with the effort. Solid workout. Legs felt kinda cooked during last .5 miles. Need to sleep and recover from the past week.

6 AM

Yoga/ Stretching warm up/down 10:00 [1]
slept:6.6 weight:135.4lbs

post-run: 2:30 core

Woke at 3:45 and couldn't fall back asleep. Got up at 3:58. 1 7.5%er last night. Had some broccoli and a piece of chicken sausage for dinner, plus b-day cake.

Wednesday Sep 27, 2023 #

5 AM

Road Run 54:51 [3] 6.41 mi (8:33 / mi) +300ft 8:12 / mi
shoes: Ride 15 - Gold

Easy in cool temps. Legs/ body better than expected after last 2 long work days. Left Achllles kinda woke up in last 2mi. Weird. Stick massages calves after. Prob NBD, but be careful.

Plan to hit Bongeater after work. Will I lead it? TBD. Goal is to TR it clean first. May be hottest day on it yet though.

6 AM

Yoga/ Stretching warm up/down 11:00 [1]
slept:5.8 weight:137lbs

1 5%er and lots of cake last night.
Post run- 5min core, 20lb KB woodchop X30

3 PM

Hiking 29:45 [3] 1.32 mi (22:32 / mi) +318ft 18:21 / mi
shoes: Scarpa Gecko

to/ from Bongeater

4 PM

Trad Climbing 1:00:00 [3]
shoes: Evolv Rave

2 laps on Bongeater- solo TR. Could've done a 3rd but Michael B did 2 laps in a row, then another party showed up to climb on it. Hottest day on it yet. Did the top clean on 2nd burn and jammed more moves in the thinner section before the flare. Still need to do 2-3 lieback moves to get into the flare. Marginal gains. Felt discouraged for a little bit after but that's part of the process. I'm doing the work- just need to build the fitness, improve the technique, and get on it in good conditions.

Tuesday Sep 26, 2023 #

5 AM

Road Run intervals 1:00:26 [4] 7.36 mi (8:13 / mi) +338ft 7:52 / mi
ahr:128 max:161 slept:6.3 weight:137.4lbs shoes: Endorphin Pro 2 - Red 2

No bevs last night after confs.
Mi1 was just under 10min- just easing into my legs this AM. Felt generally gross after poor nutrition and sedentary lifestyle yesterday.

At 22min, ran prescribed 10x 1min on/ 1min off in rolling terrain. Pace down to 5:29 says the watch. Ended up being a really good run in pretty cool temps. Fat, but fueled today. One more long AF work day. Make good nutrition choices. Be nice. I got this.

6 AM

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

5min core post run, incl 55 push ups in 1st minute. 8x skater lunge.

Monday Sep 25, 2023 #

5 AM

Yoga/ Stretching 12:00 [1]
slept:7.3 weight:135.4lbs (rest day)

Long day 1 of 2 on tap for PT confs. Body tired and kinda sore from the weekend. Make today count.

3 PM

Note
slept:0.3

Nap on my office floor before confs.

Sunday Sep 24, 2023 #

7 AM

Yoga/ Stretching 10:00 [1]
slept:8.2 weight:136.8lbs

Had pasta for dinner last night. Weight up a little, but I feel surprisingly good. Body kinda tired, forearms sore. But, psyched to get after it today. 1 7.5%er last night.

2:30 core post-run

9 AM

Road Run 43:35 [3] 5.41 mi (8:03 / mi) +180ft 7:49 / mi
ahr:126 max:141 shoes: Brooks Glycerin 20 - Lime

Easy in the hood in sun and cool temps. Legs not terrible. Hip flexors still kinda sore. Decent jog before hitting LCC.

11 AM

Note
slept:0.25

Nap

1 PM

Hiking 33:13 [3] 1.37 mi (24:15 / mi) +396ft 19:02 / mi
shoes: Scarpa Gecko

Hike to/ from Pentapitch area.

2 PM

Trad Climbing (LCC) 4:00:00 [3]
shoes: Evolv Rave

TR P1 of Endless Torment 5.10a, Tormented Lesbian 10a
Lead Lochness Monster 10+ but had to take at 1st bolt, stick clip 2nd bolt bc fall was at roof not far above a slab- did the crux moves over the lip 1st go though- safety first, but distracting/ discouraging. NBD. Just didn't bring enough food/ water.
TR Sasquatch (9+). I feel fine to lead that next trip up there. Super fun.

Great temps ad fun routes w/ B and Michael B. Not as engaged mentally bc I think I unconsciously was just relying on Michael to lead everything- interesting how that impacted my mindset. When it's just me and B, I know that am and commit to be the one who puts up every route, which pushes out most of my fear/ distraction.

In all, a fun day. Slowly getting stronger to just be out longer. Kinda wonky with 3 ppl and climbing trad stuff.

Saturday Sep 23, 2023 #

6 AM

Road Run long 1:48:13 [3] 13.21 mi (8:12 / mi) +571ft 7:52 / mi
ahr:126 max:143 shoes: Endorphin Pro 2 - Red 2

2 gels, 8oz water. Cold and breezy AM but nice. Out and back on Wasatch. Legs tired and hip flexors a little sore. Nice enough jog but feeling a little beat up from recent weeks. Kinda cranky too- more traffic than expected. Whatev. Nice job getting out early before the funeral. Nice job keeping the effort easy, which was easy to do bc of how I felt.

8 AM

Yoga/ Stretching warm up/down 9:00 [1]
slept:7.8 weight:136.2lbs

3min core post run
1 7%er last night

9 AM

Note
slept:0.3

nap

4 PM

Sport Climbing (Gym) 3:00:00 [4]
shoes: Anasazi Arrowhead pt2

MillMo with B and Michael B.
Some traversing at bottom of routes
Lead 10a+ 2/3 of 11c once pump started- just warming up
Lead 11b steep- nice job
Lead 12a got 3 bolts from the top, steep, went well, just ran out of gas
Lead 12a 1 hang- fell at last bolt, vertical
Lead same 12a fell at 6th bolt- oh well, slick feet
Send hand crack 1st go- felt easy!
About 1/3 up next 2" crack- tired, hands hurting- save something for tmw.

Friday Sep 22, 2023 #

5 AM

Road Run 48:17 [3] 5.07 mi (9:31 / mi) +202ft 9:11 / mi
shoes: Brooks Glycerin 20 - Lime

So slow in the kinda cold and damp. Stopped raining by the time I started running. Hip flexors/ adductors kinda sore and stiff but ok. Just generally tired. Nice, super mellow jog though. 1 5%er last night.

6 AM

Yoga/ Stretching warm up/down 10:00 [1]
slept:6.8 weight:136lbs

post run-4min core, 10 x skater lunge, 20 leg bridge, 20x 1 leg bridge

6 PM

Strength Training 1:00 [3]

53 push ups

Thursday Sep 21, 2023 #

5 AM

Road Run tempo 1:08:16 [4] 9.1 mi (7:30 / mi) +123ft 7:24 / mi
ahr:145 max:173 shoes: Endorphin Pro 2 - Red 2

2.03mi wu
Track 8200 T in 6:37 (147), 6:36 (159), 6:29 (164), 6:33 (165), 6:31 (167), 44s (172) - 33:29 (avg 6:34mm)
1.97mi cd

Felt kinda ragged from climbing yesterday so goal was at least sub 6:40mm pace for 3-5mi. Last 200 effort was hard. Nice job committing to the workout and settling into the effort. If I can be smart about shutting down climbing next week, I think I can run well at St. G. Getting more psyched/ curious about what I can run there. Don't be dumb. Nice run, dude.

6 AM

Yoga/ Stretching warm up/down 10:00 [1]
slept:6.7 weight:136lbs

post run: 4min core, 20lb KB squat x25

10oz of a 5%er last night

Wednesday Sep 20, 2023 #

5 AM

Road Run 1:04:00 [3] 7.66 mi (8:21 / mi) +369ft 7:59 / mi
shoes: Brooks Glycerin 20 - Lime

Easy in the cool temps before the rain. Legs better today, though still tired. Hope to hit LCC bt shifts today. Got rained out yesterday after work, did some yardwork instead.

6 AM

Yoga/ Stretching warm up/down 10:00 [1]
slept:7.7 weight:136lbs

In bed before 9 last night- yes! 1 5%'er.
4min core, 8x skater lunge+curl 8lb db (post-run)

4 PM

Trad Climbing 1:00:00 [3]
shoes: Evolv Rave

2 solo TR laps on Bongeater. Did all the moves- just need the endurance to put it all together. Evolvs felt way better than the Anasazi velcros. Sunny and warm but not terrible. I think I could send it this year. Just keep putting in the work. Enjoying the process and the beat down. Getting really psyched for crack climbing.

Hiking 27:38 [3] 1.34 mi (20:37 / mi) +344ft 16:35 / mi
shoes: Scarpa Gecko

To/ from Bongeater. Packed way lighter today- nice job.

6 PM

Strength Training 1:00 [1]

62 push ups at home

Tuesday Sep 19, 2023 #

5 AM

Road Run 1:02:24 [3] 7.35 mi (8:29 / mi) +342ft 8:08 / mi
slept:6.7 weight:136.2lbs shoes: Ride 15 - Gold

Easy in cool temps. Legs felt pretty heavy but moved ok after first 2mi. Mellow jog. Hope to hit LCC after work. Make today count. 1 5% beer last night.

6 AM

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

post run-4min core, 8x skater lunge

Monday Sep 18, 2023 #

5 AM

Yoga/ Stretching 5:00 [1]
slept:7.7 weight:134.8lbs (rest day)

1 beer last night. Feel like I tried hard in the gym yesterday. Beat up, but feels good. Get stronger.

Sunday Sep 17, 2023 #

8 AM

Yoga/ Stretching 2:00 [0]
slept:9.0 weight:134.8lbs

1 beer last night. Up til 10:30 playing guitar. Feel a bit beat up out of bed but nothing tweaky or painful.

10 AM

Trail Run 1:21:50 [4] 8.07 mi (10:08 / mi) +1209ft 8:53 / mi
shoes: Brooks Glycerin 20 - Lime

PCMR trails while B was at yoga. Ran from the library, ~1mi total on the rd. Legs ok, just felt like I was climbing the whole time (which I mostly was). Nice run but PC isn't my favorite. With all of the switchbacks, I feel like I'm not going anywhere. Not too many bikes out.

2 PM

Sport Climbing (Gym) 2:00:00 [4]
shoes: Anasazi Arrowhead pt2

MillMo
10a lead
10c TR
Lead 11b, 11c small holds!, 11b steep in the arch- nice!
1 hang hand crack in TR (5.9/10?)
Lead 10d/11a steep on main wall
TR 10a/ lie back- 2-3 hang, meh

Good session. Psyched to have the endurance to do some longer lead routes. Crack was super fun- psyched to go to battle on all of the cracks in there. Evolv Raves felt great in the crack. Psyched to get on a 12 or two next visit.

Saturday Sep 16, 2023 #

6 AM

Road Run tempo 1:46:21 [5] 14.05 mi (7:34 / mi) +1285ft 6:58 / mi
ahr:147 max:169 shoes: Endorphin Pro 2 - Red 2

From home, up up to the bathroom above BH TH in MC Cyn. Cool temps and in the dark for first hour or so, which was rad. Steady on the up, then HM goal race pace- faster for the next 6mi, 1mi cd.
Mi8-13 aided to varying degrees in 6:08, 6:07, 6:00, 5:44, 6:06 (stopped at redlight for ~15sec), 6:06.

Pretty psyched on this run. Still stuffy but legs moved for me. I'm starting to be able to run faster- aided and on the track- without feeling like I'm going full gas. If I can stay healthy and alive for 3 more weeks, I think I can run really well at St. G. Getting more excited.

Nice taking the rest day yesterday.

8 AM

Yoga/ Stretching warm up/down 9:00 [1]
slept:7.5 weight:135.4lbs

3:30 core post run
29x bridge, 1 leg bridge
1 beer last night

9 AM

Note
slept:0.6

Nap

2 PM

Trad Climbing 3:00:00 [4]
shoes: Evolv Rave

LCC Pentapitch in 3 pitches. Last pitch finger crack was rad. 3 rappels off. Moved pretty well, getting the systems back down. Awesome day up there after watching Sky skate.

Friday Sep 15, 2023 #

5 AM

Yoga/ Stretching 3:00 [0]
slept:7.4 weight:135.4lbs (rest day)

Rest day per McMillan plan. Feel kinda wrecked from the gym. Lingering cold is still there. 1 5% beer last night. Didn't sleep great, not sure why. Oh well. Try not to get sicker.

5 PM

Cycling- Road 11:03 [1] 1.61 mi (8.7 mph) +45ft

To/ from IME w/ B to get some to get some crack climbing shoes!

Thursday Sep 14, 2023 #

5 AM

Road Run intervals 58:09 [5] 7.37 mi (7:53 / mi) +104ft 7:47 / mi
ahr:138 max:174 shoes: Endorphin Pro 2 - Red 2

1.59mi wu
3x 1600/ 3min(400) walk/jog in 6:11 (153), 6:02 (161), 6:02 (last 400 in 89, avg hr,165).
2.26mi cd

Surprised by/ psyched on reps 2 and 3. Pace felt hard, but manageable. I even ran them pretty smart. Breathing not rad. Had hoped to do at least 4 reps but had to unexpectedly clean up a mess from the cat, which cost me 10min. Oh well. Good run. Nice job.

6 AM

Yoga/ Stretching warm up/down 9:00 [1]
slept:6.7 weight:134.8lbs

4min core
20lb KB squat x 20

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: Anasazi Arrowhead pt2

Flash 3,3,5,4,4,4
R 4 2nd go- didn’t see a key foot on 1st go
Tried a couple other 5s.
Not great. Not terrible. Mill Mo

Cycling- Road 8:35 [3] 1.53 mi (10.7 mph) +32ft

SS to/from gym.

6 PM

Strength Training 1:00 [3]

50 push ups

Wednesday Sep 13, 2023 #

5 AM

Road Run 54:06 [3] 6.21 mi (8:43 / mi) +253ft 8:23 / mi
shoes: Brooks Glycerin 20 - Lime

1 5% beer last night. Body tired from LCC but not sore (yet). 1st mile just under 10min but legs came around. Mellow jog. 3x 10sec hs at the end.

6 AM

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

post-run:
4min core
15lb db skater lunge+curl x8

4 PM

Hiking 39:36 [3] 1.47 mi (26:56 / mi) +322ft 22:19 / mi
shoes: Scarpa Gecko

To/ from Bongeater w/ a brief detour/ wrong turn in first few minutes. Full pack. Hot.

Tuesday Sep 12, 2023 #

5 AM

Road Run tempo 1:07:55 [5] 8.55 mi (7:57 / mi) +458ft 7:34 / mi
ahr:132 max:165 slept:6.1 weight:135.4lbs shoes: Endorphin Pro 2 - Red 2

6.11mi E to mod
2mi hard (partly aided), but controlled in 6:20 (-92' net), 6:24(-28' net)
.44mi cd

Solid effort. Stayed relaxed on 2mi effort.

1 beer last night. In bed at ~9:40 after good guitar sesh. Need more sleep at some point.

6 AM

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

5min core post-run

5 PM

Trad Climbing 1:30:00 [4]

1.5 laps on Bongeater on TR. Wouldn't commit to the jams and feet hurt, which botched 1st burn. Crack glovers were a game changer on 2nd burn. Got to the top but had to take a few times at the OW to work out the moves. Can't believe the last time I got on this was on lead. But, I was in better shape and it wasn't 80 degrees outside. Fun to get back on it. Got my butt kicked a little but it's not unfathomable to think I could send it w/ some work. Plan to pick up some other climbing shoes for these crack days.

Monday Sep 11, 2023 #

5 AM

Yoga/ Stretching 3:00 [0]
slept:7.5 weight:134.2lbs (rest day)

1 beer last night
Body not too bad out of bed. Theragunned the legs twice yesterday- after the run and before bed. Nice job.

5 PM

Strength Training 1:00 [3]

34 RR pull ups in sets of 4-8, incl 4 on sm edge. While doing yard work.

Sunday Sep 10, 2023 #

8 AM

Note
slept:9.5 weight:135lbs

Big sleep. Couldn’t get out of bed. Body feels wrecked. Whoa. 1 beer last night.

10 AM

Trail Run 1:07:58 [3] 7.54 mi (9:01 / mi) +700ft 8:17 / mi
shoes: Ride 15 Yellow/Blue

Park at Rsnake Gulch, run up rd to BH TH, down cyn on P-line. Legs and head decent once I got going. Not too hot or crowded. Drank ~5oz water. Ended up being a really good run after lazy AM and some home stress. Gotta get in the run, then the rest of existence feels more manageable.

Didn't wear hrm. The straps are grossing me out. Maybe I'll only wear it for workouts and long runs. TBD.

12 PM

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

2 PM

Hiking 17:27 [3] 0.84 mi (20:46 / mi) +169ft 17:27 / mi
shoes: Scarpa Gecko

To/ from Black Rose in Rock Canyon w/ full pack.

3 PM

Sport Climbing 1:30:00 [4]

Unsent Pink Canoe- took my first outdoor fall of the comeback tour. Jeez, Louise. Got half way up Black Rose 10d hard, but in the sun. Off and on clouds, but mostly hot. Crazy that it's been about 24 years since I climbed on this wall for the first time. Scrambled up the back to rap off and get the draw off Black Rose, which was the most adventure-y part of the day. Climbing-wise, mostly a bust. But, I've been keeping the expectations low with the hot conditions, time constraints, tired legs. Psyched to get on techy stuff this fall.

Saturday Sep 9, 2023 #

6 AM

Road Run 2:04:59 [4] 15.1 mi (8:17 / mi) +879ft 7:51 / mi
ahr:128 max:153 slept:7.3 weight:135.8lbs shoes: Endorphin Pro 2 - Red 2

1 beer last night. Sore throat woke me up a few times, so didn't sleep well. Decent enough run from home, though felt kinda ragged the last uphill 2mi. Ran mi6-11 w/ Mark and Gabe for the SLCTC group run. 2 gels and 10oz water. I think the last 2 weeks have beat me up bt workouts and climbing. No surprise. Still glad that the idea of a 2hr run seems like NBD.

9 AM

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

post run- 3min core

10 AM

Note
slept:1.3

Nap

1 PM

Sport Climbing (Gym) 2:00:00 [4]

Mill Mo
10a+11b TR
Lead 11a/b
Lead steep 11c, fall 3/4 up
TR 4 hang 12a/b
Lead 11c/d
TR 10a+10b with about 6 total jam moves in the crack

Getting a little greedy with getting on harder routes but feel like fitness is improving. Fun sesh. Not crowded bc it was a nice day out. B can’t be in the sun bc of antibiotics she’s on. My orange 12a proj was taken down. Dang it.

4 PM

Strength Training warm up/down 1:00 [1]

50 push ups

Friday Sep 8, 2023 #

5 AM

Road Run 53:57 [3] 6.22 mi (8:40 / mi) +268ft 8:20 / mi
ahr:121 max:134 slept:6.6 weight:135.6lbs shoes: Brooks Glycerin 20 - Lime

1 beer last night. Easy effort in cool temps. Legs tired but ok. Head tired. Feeling like good run fitness is coming on. But a proper rest day would be good for a recharge. Thought about climbing most of the run. Watched a video w/ Ondra and Wide Boyz last night that was cool. Getting psyched to try hard on some cracks. Run sub 80min at St. G first.

6 AM

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

Strength Training 7:00 [1]

5min core
15lb db squat+curl+overhead press x15
8lb db skater lunge +curl x8

Thursday Sep 7, 2023 #

5 AM

Road Run tempo 59:26 [4] 7.64 mi (7:47 / mi) +123ft 7:40 / mi
ahr:140 max:172 slept:6.5 weight:135.8lbs shoes: Endorphin Pro 2 - Red 2

2.18mi wu
3200 T/ 400 walk/jog (goal sub 13min) in 6:31,6:21
1600 progression T (goal sub 6:20) in 6:13

Workout was 3x 2mi- didn't have enough time. Body decent. Head good. Solid effort, just not very long.

No bevs again after PM shift last night. Cool temps, crosswind at the track. had to climb 2 fences to get in and out. Lame. I was worried about how I'd feel after the gym yesterday but actually felt decent. Just show up.

6 AM

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

post-run: 4:30 core (incl 1min ab wheel)

5 PM

Road Run 32:49 [3] 3.33 mi (9:51 / mi) +316ft 9:03 / mi
shoes: Brooks Glycerin 20 - Lime

READY group run in Park City before Hillary Allen talk (which we didn't attend bc B didn't feel well). Easy effort but can always feel the elevation up there. Long steady climb in the middle too. Fun to get out again. Nice temps. Legs tired but moved ok. Slower and shorter than expected. NBD.

Wednesday Sep 6, 2023 #

5 AM

Road Run 1:03:09 [3] 7.55 mi (8:22 / mi) +346ft 8:01 / mi
ahr:124 max:139 slept:6.5 weight:135.4lbs shoes: Ride 15 - Gold

No bevs last night after PM shift. Nice job. Decent sleep. Nap saved me yesterday. Overall, head and body good this AM. Tired, but not terrible. Low-mid 50s temps felt awesome. Thought a lot about where we should climb this weekend- run went by fast.

Plan to hit gym before PM shift tonight.

6 AM

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

post run: 3:30 core, 20lb KB woodchop x30

3 PM

Bouldering (Gym) 1:00:00 [4]
shoes: Anasazi Arrowhead pt2

Sandy Mo. Actually pretty dang fun. Flashed two 4s and a 5, then kinda powererd down. Tried 2 v6s, which felt ok. But, obviously I have some work to do. Encouraging session though- gives me some confidence for pulling semi-hard moves on routes outside. Just need to make sure to not get lazy and only climb in the gym. TBD if my back/ hips rebel tonight/ tmw AM. 3x 7:3 HB lg edge- forearms were toast.

Tuesday Sep 5, 2023 #

5 AM

Road Run 53:15 [3] 6.21 mi (8:34 / mi) +259ft 8:15 / mi
ahr:119 max:134 shoes: Brooks Glycerin 20 - Lime

Easy in the cool temps and breeze. Everything kinda tired but decent jog. Need more sleep- try to nap bt shifts. Back to PM shifts this week. Indifferent about it at the moment. Be present today. Pace yourself.

6 AM

Strength Training 6:00 [2]

5min core
15lb db squat+curl+overhead press x15

Yoga/ Stretching warm up/down 6:00 [1]
slept:6.5 weight:135lbs

1 beer last night. Lights out at 9:25 after practicing guitar.

4 PM

Note
slept:1.1

Nap. Hallelujah. Passed out hard.

Monday Sep 4, 2023 #

6 AM

Road Run 1:22:27 [3] 10.12 mi (8:09 / mi) +534ft 7:46 / mi
ahr:126 max:147 slept:7.4 weight:134.8lbs shoes: Endorphin Pro 2 - Red 2

Easy to mod effort but good legs in cool temps, then downpour for last 5mi. Slept ok. 2 beers last night just bc. Weird headspace yesterday w/ no run and wonky day in LCC. Body was itching to run this AM. From the start of the run, everything felt better. Digging running in the Endorphin Pros more often- just feel better on my legs and, of course, much faster than the Rides or Glycerins.

Plan to chill for a few hours then possibly, gasp, hit the gym. Interested in getting into climbing shape again. I just have to keep the right mindset, appreciate the process of building a base. Focus on new goals, rather than thinking about how I'm not in shape (now) to repeat things that used to feel easy.

8 AM

Strength Training 6:00 [1]

5min core
59 push ups in 1min

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

11 AM

Sport Climbing (Gym) 2:00:00 [4]

Mill Mo
Lead 10c, 10c
TR 11a, 11a
2 burns on 12a TR- 2-3 hung it on both burns and started again w/ minimal rest after pumping off. Did all the moves, just need a little more endurance. Should get it next go. Climbed better and had more fun than expected. It was super busy but we never had to wait long to get on a route.

Sunday Sep 3, 2023 #

7 AM

Yoga/ Stretching 3:00 [0]
slept:9.3 weight:134lbs

1 beer last night. Need to eat more.

9 AM

Hiking 55:38 [3] 1.68 mi (33:07 / mi) +977ft 21:21 / mi
shoes: Scarpa Gecko

Out and back to Green A Gully. Hike in took way long bc trail was washed out by avalanche, so we had to backtrack twice. Pack was heavy. Obnoxious, but we made it there just as the sun was burning off the clouds. Ugh. Didn't take enough food or water.

10 AM

Trad Climbing 1:00:00 [3]

1st pitch of Perhaps, then rapped off. Fully in the sun. Felt ok- just forgot how explore-y the easier routes can be. It was kinda cool to be out there. It was just an expensive day, energy-wise, which made it feel like a bust with not really climbing that much. Need to get out earlier and have a plan B, C, D, etc. I was just hoping it would stay cloudy all day, and it didn't.

3 PM

Note
slept:0.8

Nap

Saturday Sep 2, 2023 #

7 AM

Yoga/ Stretching 3:00 [1]
slept:8.4 weight:135lbs

Felt so good to sleep in. 2 beers last night. Nice to not worry about getting to bed early and having to get up at 4:10 to run before work. Lights out at 10:20 or so after reading the Granite Guide for 30-40min looking to trad routes in LCC to get on this fall. Nice to wake to clouds and cooler temps. Needed this past 12-15 hours after the past month of work.

9 AM

Road Run tempo 1:49:43 [5] 14.03 mi (7:49 / mi) +1414ft 7:08 / mi
ahr:147 max:172 shoes: Endorphin Pro 2 - Red 2

Parked at mouth of City Creek Cyn. Ran 1.5mi 11th Ave, then back, then a little over 5mi up canyon. Easy effort for the first 8mi, then progressively harder on the down for mi9-13 in 6:53 (1st .1mi/ 75sec uphill), 6:10, 6:14, 5:52, 5:57, 1mi cd

2 gels, 6oz water. Cloudy, cool, but humid. Nice AM though. Head decent. Legs and body fine. Always a bonus to hit sub 6min miles on a training run. Nice job not forcing myself to go to the top of the canyon rd "just bc." Good past week of training, even the though the volume hasn't been high.

11 AM

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

Friday Sep 1, 2023 #

5 AM

Road Run 52:55 [3] 6.26 mi (8:27 / mi) +301ft 8:05 / mi
ahr:126 max:141 slept:6.3 weight:135lbs shoes: Brooks Glycerin 20 - Lime

Easy in the hot air. Slow 1st 2mi then legs came around. Def feeling the climbing in my whole body. Nice jog though. Psyched to climb but also want to run sub 80 at St. G. I think I can balance both goals.

6 AM

Yoga/ Stretching warm up/down 8:00 [3]

post run:
1:40 plank + 1:20 ab wheel

« Earlier | Later »