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Training Log Archive: chino

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+ft
	Cycling- Road	18	29:17:09	361.8		582.26		2500
	Bouldering	3	2:42:00
	Road Run	2	1:36:30	11.16	(8:39)	17.96	(5:22)
	Strength Training	6	1:14:00
	Skate Ski	1	1:02:30	7.0	(8:56)	11.27	(5:33)
	Yoga/ Stretching	8	1:01:00
	Total	28	36:53:09	379.96		611.49		2500
averages - sleep:8.9 rhr:49 weight:145lbs

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Sunday Jan 31, 2010 #

2 PM

Cycling- Road (Little Mt.) 2:02:57 [3] 30.35 mi (14.8 mph)
ahr:125 max:163 slept:10.5 weight:144.2lbs

Little Mt. in 39:38- slow, easy, and wet. Not too cold though. Started snowing on descent but sun was out. Super fun.
Drank: 30oz water, Ate: 2 power gels

Yoga/ Stretching 6:00 [1]

Saturday Jan 30, 2010 #

11 AM

Cycling- Road 2:50:47 [3] 40.22 mi (14.1 mph)
ahr:120 max:173 slept:9.5 weight:144.2lbs

Easy w/ B. Kinda cold, not bad. Felt a little tired. Great ride though. Drank: 38oz Heed, Ate: 2 power gels, 1 power bar.

Yoga/ Stretching 12:00 [1]

post ride stretch, 60 sec -plank, 30 squats w/ dumbbells (7.5lb each)

Friday Jan 29, 2010 #

5 AM

Cycling- Road 1:05:45 [3] 17.28 mi (15.8 mph)
ahr:128 max:162 slept:6.0 weight:142.8lbs

Cold ride to work in the dark. Felt good though. Slept terribly. Temps in the low 20s. I'm so tough.

4 PM

Cycling- Road 1:14:01 [3] 21.04 mi (17.1 mph)
ahr:140 max:172

Ride home from work via Wasatch Blvd. Felt super good. Cold, partly cloudy. Fun. Drank: 16oz Heed.

Yoga/ Stretching 6:00 [1]

post ride

Wednesday Jan 27, 2010 #

4 PM

Road Run 34:25 [3] 4.06 mi (8:29 / mi)
ahr:134 max:154 slept:8.0 weight:143.6lbs shoes: DS Trainer

Ran from B's wrok to home (3mi), plus 1 mile cool down in T five flats. Felt fine but boring.

Cycling- Road (Trainer) 32:00 [2]
ahr:114 max:125

Easy after running. Felt pretty dead (hungry?).

Tuesday Jan 26, 2010 #

4 PM

Cycling- Road 1:33:23 [3] 24.84 mi (16.0 mph)
ahr:140 max:176 slept:8.5 weight:142.8lbs

20 min tempo (HR 156-162), 6.89 mi, AP=20.4, AHR=161, ~1000' gain
Decent temps, not too cold. Legs felt good. Great ride.

Yoga/ Stretching 6:00 [1]

stretch + 10 burpees

Monday Jan 25, 2010 #

2 PM

Skate Ski 1:02:30 [3] 7.0 mi (8:56 / mi)
ahr:145 max:173 slept:10.0 weight:143.8lbs

Tried to go easy on soft snow. 1st time to Mt Dell this year. Had to relearn to ski kinda. Fun to get out. Felt weak though. Probably dehydrated. Drank: 4oz Heed. Fell once.

Sunday Jan 24, 2010 #

2 PM

Cycling- Road 2:06:14 [3] 31.28 mi (14.9 mph)
ahr:128 max:164 slept:10.0 weight:145lbs

Easy on flat in cold. Felt okay, but then felt good last 20 minutes. Ate: 1 powergel, Drank: 16oz Heed, 12oz water. Stopped b/c was starting to cough a little. Don't get sick again. Great to get back on the bike outside.

Yoga/ Stretching 9:00 [1]

post-ride stretching. 5X 5 calp push ups, 75 crunches

Saturday Jan 23, 2010 #

12 PM

Road Run (Tempo) 1:02:05 [4] 7.1 mi (8:45 / mi)
ahr:141 max:164 rhr:38 slept:9.5 weight:144.2lbs shoes: DS Trainer

moderate to tempo pace w/ B. Felt decent. Hips and lower back stiff last mile.

1 PM

Strength Training 9:00 [3]

stretch, 10 burpees, 1 set renegade man: 12 reps, 60sec plank

Friday Jan 22, 2010 #

4 PM

Cycling- Road (Trainer) 1:06:01 [3]
ahr:108 max:136 slept:8.0 weight:144.2lbs

Finally back at it (sort of). Felt ok. Drank: 32oz water. Ate: 1/2 banana. 5X30s 1 leg, 5X20sec spin up/ 40 sec easy.
Long week of being sick and weird week at work. On the comeback trail though.

5 PM

Strength Training 15:00 [2]

post ride:
flex time:30 reps. 100 sec plank, plus stretching- static and dynamic

Thursday Jan 21, 2010 #

Note
slept:8.0 weight:145lbs (sick)

Wednesday Jan 20, 2010 #

Note
slept:8.5 weight:146.6lbs (sick)

Tuesday Jan 19, 2010 #

Note
slept:10.5 weight:144.6lbs (sick)

Monday Jan 18, 2010 #

Note
rhr:66 slept:13.5 weight:144.8lbs (sick)

Bad cold, day 2

Sunday Jan 17, 2010 #

Bouldering 36:00 [3]
slept:10.0 (sick)

Another day at Pioneer Park. Nose, chest, head congested. I'm sick.

Saturday Jan 16, 2010 #

Bouldering 36:00 [3]

easy to moderate bouldering at Pioneer Park- kinda lame but fun to climb on some real rock in the sun. Legs were dead.

10 AM

Cycling- Road 3:10:03 [4] 47.11 mi (14.9 mph)
ahr:127 max:177 rhr:48 slept:9.5

Easy to hard effort w/ B in St. George on Gunlock Res. loop. Finished w/ climb up Snow Canyon State Park rd. Rode too hard on climbs today.

Friday Jan 15, 2010 #

Note
rhr:42 slept:7.25 weight:145.8lbs (rest day)

Decided not to get up early to ride on teh trainer after getting to bed late last night. Want to be rested for weekend and start of Base 2 block starting next week.
Renewed license. Game on.

Thursday Jan 14, 2010 #

Strength Training 10:00 [3]

post-ride stretch, flex time- 30 reps

5 AM

Cycling- Road (Trainer) 36:00 [3]
ahr:114 max:153 rhr:42 slept:7.0 weight:144lbs

4X 60sec spin ups, 5X 30 sec 1 leg, 3 X 20sec hig rev/ 40 sec recovery. Quick, but felt good. No food before or during. Drank: 20oz water

Wednesday Jan 13, 2010 #

Note
rhr:52 slept:8.25 weight:146.6lbs (rest day)

Low energy. Red air. No motivation...lame.

Tuesday Jan 12, 2010 #

Yoga/ Stretching 3:00 [2]

stretch, 12 burpees

4 PM

Cycling- Road (Trainer) 42:00 [3]
ahr:114 max:135 rhr:48 slept:8.5 weight:145.8lbs

Easy. Red air outside.

Monday Jan 11, 2010 #

Note
rhr:48 slept:8.5 weight:146.8lbs (rest day)

Sunday Jan 10, 2010 #

Cycling- Road 1:54:04 [3] 27.36 mi (14.4 mph)
ahr:124 max:176 rhr:48 slept:9.5 weight:145.8lbs

Easy pace w/ B but got in a fair bit of climbing. Legs pretty tired. Cold and hazy (red air), but sunny. Ate: 1/2 Clif Bar, 1 power gel. Drank: 24oz Heed. End of Base 1 block.

Saturday Jan 9, 2010 #

Cycling- Road 2:46:47 [3] 43.51 mi (15.7 mph) +2500ft
ahr:133 max:171 slept:10.0 weight:146.4lbs

Easy to moderate effort in the cold grey. Legs felt good. I felt heavy with so much clothing on but stayed warm. Got in a little climbing. Could have gone longer but getting dark- later start after AM errands. Drank: 30oz water, 16oz Heed. Ate: 3 power gels

Yoga/ Stretching 13:00 [1]

Stretch + some core stuff, post ride.

Friday Jan 8, 2010 #

Bouldering (Gym) 1:30:00 [3]
rhr:54 slept:7.5 weight:146.4lbs

Climbed OK for 1st time indoors in a while. Flashed 2 V5s and a V6. Got pumped pretty fast. Ended with some light weights to cool down. Good workout. Fun, but not something I want to do consistently anymore.

Thursday Jan 7, 2010 #

Strength Training 9:00 [3]
rhr:52 slept:8.0 weight:142.4lbs (rest day)

Flex time workout + curls, 30 reps

Wednesday Jan 6, 2010 #

Cycling- Road (Trainer) 1:03:00 [1]
ahr:103 max:125 rhr:48 slept:8.5 weight:144.8lbs

Super easy on the trainer. Almost took the day off- cold, dirty air outside. Low energy day, but good to spin, read, watch youtube videos. Winter...

Tuesday Jan 5, 2010 #

Cycling- Road (Trainer) 1:18:00 [3]
ahr:106 max:140 rhr:48 slept:7.0 weight:146.2lbs

5X 45 sec 1 leg, 5 X 60sec spin ups. Easy on the trainer. "Yellow air" day.

Strength Training 13:00 [3]

"flex time" workout, 25 reps/exercise + stretching

Monday Jan 4, 2010 #

Note
rhr:48 slept:6.0 weight:145.4lbs (rest day)

Back to work...

Sunday Jan 3, 2010 #

Cycling- Road 1:30:06 [2] 20.52 mi (13.7 mph)
ahr:117 max:159 rhr:54 slept:10.5 weight:146.4lbs

Easy flat spin w/ B in the afternoon. Cold, but nice, recovery ride.

Strength Training 18:00 [2]

21 push up countdown, stretching, "flex time" workout.

Saturday Jan 2, 2010 #

Cycling- Road 1:02:30 [3] 15.14 mi (14.5 mph)
ahr:124 max:164 rhr:48 slept:12.5 weight:146lbs

Easy after doing errands all day. Rode super cautiously last 20 min. b/c it was getting darker and colder on wet-to-icy roads.

Friday Jan 1, 2010 #

Cycling- Road 2:43:31 [3] 43.15 mi (15.8 mph)
ahr:119 max:157 rhr:48 slept:8.3 weight:146.4lbs

Easy to moderate pace, flat in 30s temps. Felt good. No shoulder, neck, back discomfort. Great to get outside before the snow. Ate: 2 granola bars, 2 power gels, Drank: 18oz Heed, 12oz. water.

Yoga/ Stretching 6:00 [3]

Post ride stretching, 10 push ups, 10 burpys, 60sec plank

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