Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending May 31, 2010:

activity

time

miles

+ft

Cycling- Road

46:36:46

731.45

(15.7/h)

1177.16

(25.3/h)

5600

Yoga/ Stretching

2:22:30

Strength Training

6:00

Total

49:05:16

731.45

1177.16

5600

[1-5]

48:51:16

averages - sleep:8.4 weight:142.6lbs

4:13

0:00

» now

Monday May 31, 2010 #

9 AM

Cycling- Road 1:54:25 [3] 30.57 mi (16.0 mph)
ahr:127 max:178 slept:8.7 weight:142.6lbs shoes: gatorskin

Easy up LIttle Mt.

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

Sunday May 30, 2010 #

10 AM

Cycling- Road long 4:03:10 [3] 64.0 mi (15.8 mph)
ahr:132 max:177 slept:11.0 weight:143.8lbs

Over Suncrest, tehn backon frontage rd. w/ flat last 45min in sun, cool temps. Legs felt good. Maintain stead effort whole ride. w/ B.

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

Saturday May 29, 2010 #

12 PM

Cycling- Road tempo 1:38:07 [4] 28.04 mi (17.1 mph)
ahr:139 max:184 slept:9.2 weight:143.8lbs shoes: gatorskin

T2, 8mi TT in 20:54.24 in wind, sun, cool temps. Felt decent. Legs a little stale. AHR 172, AP 23.0. Back and forth on Wasatch.

Yoga/ Stretching warm up/down 16:30 [1]

stretch, 2X 10 burpess, 2X 15 push ups, light weight rows, curls. 60sec plank

Friday May 28, 2010 #

Note
slept:8.0 weight:144lbs (rest day)

Rainy. Tired.

Thursday May 27, 2010 #

Note
slept:7.7 weight:142.2lbs (rest day)

Wednesday May 26, 2010 #

5 PM

Cycling- Road 1:15:47 [3] 20.66 mi (16.4 mph)
ahr:120 max:168 slept:8.0 weight:141.8lbs shoes: gatorskin

Easy. Lazy. Rest week.

Yoga/ Stretching warm up/down 2:00 [1]

Tuesday May 25, 2010 #

5 PM

Cycling- Road 1:23:04 [3] 25.19 mi (18.2 mph)
ahr:145 max:180 slept:8.0 weight:142lbs shoes: gatorskin

Tempo-ish in great weather. Legs felt awesome. Rode a little too hard.

Yoga/ Stretching warm up/down 15:00 [1]

Monday May 24, 2010 #

Note
slept:8.25 weight:141.8lbs (rest day)

Sunday May 23, 2010 #

11 AM

Cycling- Road 2:27:00 [3] 35.65 mi (14.6 mph)
ahr:125 max:170 slept:9.0 weight:142.4lbs shoes: gatorskin

Mostly easy in cold and partly sunny, Rode to snowline in Millcreek Canyon (~5.5mi). Felt kinda tired. Mellow spin to begin Build 1 r&r week, low intensity til next weekend.

Saturday May 22, 2010 #

11 AM

Cycling- Road 1:41:22 [3] 24.52 mi (14.5 mph)
ahr:116 max:167 slept:12.0 weight:140.8lbs shoes: gatorskin

Super easy in the cold, wind, and gray. Legs felt pretty dead but better toward the end. Bailed on a crit. Hope to go hard in the canyons tmw. Good to get out and spin after a good night's rest (went to bed at 7 last pm).

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

Friday May 21, 2010 #

Note
slept:6.5 weight:141.4lbs (sick) (rest day)

Stuffy nose. Slept horribly TH PM.

Thursday May 20, 2010 #

5 PM

Cycling- Road hills 1:50:21 [5] 32.93 mi (17.9 mph)
ahr:147 max:189 slept:7.5 weight:142.4lbs shoes: gatorskin

HARD up Little Mt. w/ group in 26:58.81!! New record for me by almost 2 minutes. Felt nauseous for 30 min after. Psyched. Super hard effort. Felt good.

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

Wednesday May 19, 2010 #

4 PM

Cycling- Road 2:20:30 [3] 38.01 mi (16.2 mph)
ahr:131 max:171 slept:7.5 weight:144lbs shoes: gatorskin

P1 but mostly mod intensity rolling hills for first hour, then flat and easy to mod.w/ B/. Legs felt good.

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

stretch, 60sec plank, 12 burpees

Tuesday May 18, 2010 #

Note
slept:7.0 weight:143.6lbs (rest day)

Monday May 17, 2010 #

11 AM

Cycling- Road 2:04:28 [3] 30.13 mi (14.5 mph)
ahr:125 max:167 slept:10.5 weight:142.6lbs shoes: gatorskin

Rode about 6 mi up LCC. Legs felt decent. Throat feels a little weird. Don't get sick.

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

Sunday May 16, 2010 #

10 AM

Cycling- Road 3:08:22 [3] 48.14 mi (15.3 mph)
ahr:123 max:184 slept:9.5 weight:142.8lbs shoes: gatorskin

Up City Creek Cyn in 27min, then tempo on Wasatch. Strong finish. Felt pretty good.

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

Saturday May 15, 2010 #

11 AM

Cycling- Road long 4:06:27 [3] 57.74 mi (14.1 mph) +5600ft
ahr:133 max:183 slept:9.0 weight:143.8lbs shoes: gatorskin

Up and over Big Mt. to East Cyn Resort and back. Got hailed on. Hard, but good, ride.

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

Friday May 14, 2010 #

Note
slept:7.0 weight:141.8lbs (rest day)

Rainy. Over it. Worked from last night and work, I guess. Wuss.

Thursday May 13, 2010 #

5 PM

Cycling- Road 2:17:19 [5] 35.76 mi (15.6 mph)
ahr:132 max:188 slept:8.0 weight:143lbs shoes: gatorskin

Hard up Little Mt. w/ group. Rode solo last 2.5 mi. 29:09.5. Would rather have gone under 29min, but didn't feel super sharp. Fun, hard.

Yoga/ Stretching warm up/down 3:00 [0]

Wednesday May 12, 2010 #

5 PM

Cycling- Road 1:24:15 [3] 22.33 mi (15.9 mph)
ahr:125 max:165 slept:8.5 weight:142.6lbs shoes: gatorskin

Easy in the wind w/ B.

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

90 sec plank, 12 burpees, stretch

Tuesday May 11, 2010 #

Note
slept:8.5 weight:142.2lbs (rest day)

Crapy weather. Rest.

Monday May 10, 2010 #

Note
slept:8.5 weight:141.4lbs (rest day)

Crappy weather- perfect timing. Needed a break.

Sunday May 9, 2010 #

3 PM

Cycling- Road 1:23:28 [3] 20.48 mi (14.7 mph)
ahr:117 max:167 slept:9.2 weight:141.2lbs shoes: gatorskin

Legs were toast. Easy w/ B. Felt bonky after fam stuff all AM and early PM.

Saturday May 8, 2010 #

11 AM

Cycling- Road 3:03:28 [3] 46.27 mi (15.1 mph)
ahr:129 max:178 slept:8.5 weight:142.2lbs shoes: gatorskin

Mod intensity up and over Little Mt and then over to Mill Creek Cyn to snowline (got 4.5 miles up). Legs felt OK, better than expected. Felt like I needed to eat more solid food. EFS gels not doing it for me today.

Yoga/ Stretching warm up/down 8:00 [0]

Friday May 7, 2010 #

4 PM

Cycling- Road 1:19:42 [3] 21.06 mi (15.9 mph)
ahr:129 max:177 slept:6.0 weight:141.6lbs shoes: gatorskin

Easy to mod. intensity homew from work. Felt lethargic and toasted after first 5 miles. Kinda cold out.

Yoga/ Stretching warm up/down 3:00 [0]

Thursday May 6, 2010 #

5 PM

Cycling- Road 2:27:00 [5] 40.33 mi (16.5 mph)
ahr:144 max:188 slept:8.5 weight:142.8lbs shoes: gatorskin

Hard up Little Mt. w/ Contender group in 28:56.11. Hurt but held high intensity for 90% of climb. Worked w/ Chris. Psyched to go faster.

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

Wednesday May 5, 2010 #

Note
slept:6.5 weight:143.4lbs (rest day)

Tuesday May 4, 2010 #

5 PM

Cycling- Road 1:58:18 [5] 31.8 mi (16.1 mph)
ahr:134 max:187 slept:7.8 weight:142.6lbs shoes: gatorskin

Hard up Little Mt. in 29:59. No one to follow, no one chasing.

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

Monday May 3, 2010 #

5 PM

Cycling- Road 1:33:32 [3] 25.26 mi (16.2 mph)
ahr:128 max:173 slept:8.0 weight:143.6lbs shoes: gatorskin

Mod intesnsity w/ B. Windy

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

Sunday May 2, 2010 #

4 PM

Cycling- Road 1:16:15 [3] 21.12 mi (16.6 mph)
ahr:124 max:157 slept:9.5 weight:143.6lbs shoes: gatorskin

Easy in the cold and breeze after watching it rain all day.

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

Saturday May 1, 2010 #

9 AM

Strength Training 6:00 [2]

push ups and light weight lifting

3 PM

Cycling- Road 2:00:26 [3] 31.46 mi (15.7 mph)
ahr:130 max:172 slept:10.0 weight:143.6lbs shoes: gatorskin

Easy w/ B. Felt good. Did a few jumps early. Cold but OK temps.

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

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