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Training Log Archive: chino

In the 31 days ending Jul 31, 2010:

activity # timemileskm+ft
  Cycling- Road16 34:43:04 572.17(16.5/h) 920.82(26.5/h) 26000
  Road Run11 10:56:04 68.5(9:35) 110.24(5:57) 3300
  Swimming7 6:48:00 7.78(52:26) 12.52(32:35)
  Sport Climbing3 3:00:00
  Hiking3 2:18:42 6.33(21:55) 10.19(13:37)
  Yoga/ Stretching18 2:08:00
  Strength Training3 19:30
  Total39 60:13:20 654.78 1053.77 29300
  [1-5]39 60:09:20
averages - sleep:8.5 weight:140.8lbs

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Saturday Jul 31, 2010 #

Note
slept:3.0

Slept very poorly in car at Snowbird to help out with AM reg at Speedgoat 50K. Stayed up there til 1:30p working at Hidden Pk aid station at 11,000' and doing general yelling at runners. Felt pretty brain dead all day and probably hiked/ ran a mile or 2 throughout. Long, fun day.

Friday Jul 30, 2010 #

9 AM

Cycling- Road 2:13:29 [3] 40.55 mi (18.2 mph)
ahr:123 max:174 slept:7.5 weight:140.6lbs shoes: g.skin.6.20.10

Mellow 1st hour w/ B then higher pace on mostly flat terrain. Low hr/ rpe at 23mph Ate: 3 power gels and a Clif bar

Road Run (Road- Brick) 1:02:42 [3] 8.05 mi (7:47 / mi)
ahr:156 max:170 shoes: Adrenaline

After 4m15s transition- change clothes, shoes, baathroom, etc. Mod effort in zone 3. 1st couple miles crampy stomach (from Clif Bar, I think), then got into a better groove.
mile1: 7:45
2: 7:55
3: 7:40
4: 7:51
5: 7:53
6: 7:38
7: 7:42
8: 7:48

I'm so slow. Right now, though, running (more) pain free is the goal. Patience...

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

Thursday Jul 29, 2010 #

11 AM

Strength Training 9:00 [2]
slept:10.0 weight:141.2lbs

100 push ups, 2X 60sec crunches, 60sec back ext, 20 lunges w/ dumb bells, lightweights- bent over row 1 leg alt, curls 1 leg alt, shoulder fly 1 leg alt

Quick circuit to wake up a little before afternoon swim
3 PM

Swimming 1:15:00 [3] 1.48 mi (50:40 / mi)

M2 10X 200, 60-70sec rest
wu= 200, cool down= 200
Swam 200s in 4:38-4:55. Treid to sprint last 50 of each rep
4 X 25 hard in ~31sec, 29sec rest
1 X 50 hard in 58sec

Decent session. Felt like I worked hard. Feeling good in the water.

Wednesday Jul 28, 2010 #

9 AM

Road Run (Trail) 1:15:26 [2] 6.03 mi (12:31 / mi) +1300ft 10:23 / mi
ahr:121 max:158 slept:8.0 weight:140.8lbs shoes: mt.masochist

Planned 10 miler turned into rolling jog up 300', then down 1000' into Park City. Legs were toast. Almost turned around after 1 mi. At mi3, turned around to go back up 1000', down 300'. Ran 5 30sec strides during return trip climb. Nice morning, just tired and lazy. Slow.

Tuesday Jul 27, 2010 #

9 AM

Road Run tempo 46:56 [3] 6.01 mi (7:49 / mi)
ahr:144 max:163 slept:9.5 weight:141.2lbs shoes: Adrenaline

M1/ tempo, 20min in zone 3 (hr=153-159). Legs felt heavy today, couldn't get them to turn over on 1st half of tempo and couldn't get hr up during first half. rpe was comfortable. Running is starting to feel pretty good. Could "feel" right knee a few times, but overall no pain at all.

1st half= 1.37mi 7:19/mi, ahr=148
2nd half= 1.47mi 6:50/mi, aHR=155
TOTAL= 20:02 2.84mi 7:04/ mi, ahr=152

Faster avg pace than last week by 10sec/ mi., plus 5min longer.

Yoga/ Stretching warm up/down 12:00 [1]

90 sec plank, 10 lunges; light curls, standing row, shoulder fly, and wood chop alternating standing on one leg, plus stretching
3 PM

Cycling- Road 1:15:32 [3] 19.04 mi (15.1 mph) +1000ft
ahr:118 max:158 shoes: g.skin.6.20.10

Super hot. Legs felt pretty tired. Good to get out and spin, but route wasn't that flat.

Monday Jul 26, 2010 #

7 AM

Cycling- Road long 7:19:35 [3] 115.3 mi (15.7 mph) +8600ft
ahr:131 max:167 slept:8.5 weight:140.8lbs shoes: g.skin.6.20.10

Big Mt loop from home. Rode easy up LIttle Mt in 37:43, then 31:11 up Parleys (felt really good on this climb). Rd construction in Park City slowed me down a little. I got on the bike path for a smooth surface for a mile or so.

Felt pretty decent all day, until after the descent heading to E. Canyon Resorts. There was a headwind, and I was feeling a little cooked. I got a Coke at the resort and chilled for about 10 minutes. The climb up the north side of Big Mt. was terrible- so slow, no power (mi ~86-92). I had to keep thinking about the double rainbow guy to keep myself distracted and laughing at my misery. Once I hit the summit, though, it was smooth sailing all the way home for the last 23 miles.

Took pretty good care of myself, nutrition/ hydration-wise. Was only down 1.8 lbs when I got home. Took in about 1700 calories.

Shoulders/ neck didn't really start to bother me until last few miles. So, my longest on the bike was pretty good. More climbing than I anticipated, but not too bad. Psyched to ride on some new roads.

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

Sunday Jul 25, 2010 #

10 AM

Swimming 1:06:00 [3] 1.42 mi (46:29 / mi)
slept:8.0 weight:141.2lbs

Really good session (for me). 200 w.u., long set of 1650 in 40min. Not sure b/c I hit 1st 500 in 11:40 (40sec faster than what I did 500 in a week ago), 1000 in 23:40.

Did some fin drills to work on body position. Chill experience compared to last time. Mellow rest of the day to rest for big ride tmw.

Saturday Jul 24, 2010 #

11 AM

Cycling- Road 1:07:45 [3] 20.26 mi (17.9 mph)
slept:8.0 weight:142lbs shoes: g.skin.6.20.10

Moderate pace, mostly flat. Felt pretty awful 1st couple miles, then really good last 3/4. Tri clothes felt weird, but comfortable- testing stuff. Drank about 20oz water. Ate 1 gel at about 55min.

Road Run (Road-Brick) 54:01 [3] 6.36 mi (8:30 / mi)
ahr:140 max:156 shoes: Adrenaline

Easy to moderate pace after a 3:20 transition. Drank ~8oz water, poured omst of it on my back and head. HR and rpe were low. Stomach went south at ~5.5mi, so cut it short. Kinda sucks. Poor nutritional decisions were made last night.

Heat wasn't too bad. Turned around a few times/ slowed to check on B. Think I can maybe avg sub 7min pace for race. Some right knee pain early on but got better.

Shorter than planned, but decent workout.

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

100 push ups, light weights- 1 leg row, curls. 90 sec plank. Misc yoga

Friday Jul 23, 2010 #

Note
slept:9.5 weight:140lbs

Woke feeling pretty wiped out. Try to rest up for something this evening.
7 PM

Hiking 53:42 [1] 2.33 mi (23:03 / mi)
ahr:86 max:136 shoes: mt.masochist

Easy to Mary's Lake w/ B, BIg PLane, and Jennifer. Lazy walk w/ some vert, followed by too many burritos and staying up too late. Fun night.

Thursday Jul 22, 2010 #

10 AM

Cycling- Road hills 2:04:22 [4] 34.03 mi (16.4 mph) +2700ft
ahr:143 max:180 slept:9.0 weight:141.4lbs shoes: g.skin.6.20.10

F2, 8.44mi up Mill Creek Cyn in 47:21, a PR for me. Legs hurt really bad. Always that way w/ that climb for me- feel terrible and weak until I get to the top to see I rode a decent time.

Hard workout in not too bad heat. No knee pain. Feeling a little run down. Taking it easy the rest of the day for a big weekend.

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

Wednesday Jul 21, 2010 #

9 AM

Swimming 1:12:00 [3] 1.3 mi (55:23 / mi)
slept:9.5 weight:140.6lbs

M1, 4X 400, rest=25% or interval time. My interval times ranged from 10 - 10.5 min., so rest 2-2.5 min. I think I'm getting a little faster. Definitely getting more endurance and not feeling as bored.

Had to fight grandmas for the lane today. Only one lap lane open, so intervals got disrupted a few times. Annoying. On the bright side, I was the fastest lap swimmer today. It's all relative. Besides rec center bs, a good session. Feeling comfortable and relaxed in the water, even at the end. BLB feeling better too- something I thought would never happen.
3 PM

Road Run (Road) 43:12 [3] 5.1 mi (8:28 / mi)
ahr:136 max:157 shoes: Adrenaline

E1. Easy in the heat. Ran 4X 20sec stridesduring last .75 mile. Bailed on easy ride b/c was supposed to t-storm. Running slowly starting to feel natural againa though. Felt slow, but decent.

Tuesday Jul 20, 2010 #

10 AM

Cycling- Road 1:07:55 [3] 21.59 mi (19.1 mph)
ahr:131 max:163 slept:8.0 weight:141.4lbs shoes: g.skin.6.20.10

E2. After 12 min easy, rest of the ride I shot for hr=138-151. Flat and semi-fast at moderate effort. Felt good. HR came down fast after short bursts of hr getting above 151.

Short ride to save energy/ juju for the next 3 week block. Feeling good.

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

Monday Jul 19, 2010 #

10 AM

Road Run tempo 40:50 [3] 5.13 mi (7:58 / mi)
ahr:149 max:163 slept:9.5 weight:140.6lbs shoes: Adrenaline

15min in zone 3(hr=153-159) after 10 min warm up. Ran 2.08mi, a.p.=7:14. Ran comfortably b/t 6:40-7:20/mi. ahr=155.
Right knee didn't hurt, but I thought about it a lot. Slow, but less-than-crappy, run considering my run "fitness." Felt better than a week ago.

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

4 PM

Strength Training 9:00 [1]

Tried to get psyched in the weight room- no luck. 3X 25 reps each of seated row and standing lat pull down
5 PM

Swimming 54:00 [3] 1.14 mi (47:22 / mi)

Worked on BLB and "weak side" breathing w/ 8 X100, 10 sec rest. Was nice to have a workout w/ an objective other than survive.
Started automatically implementing BLB during cool down- pretty cool. Gradually increasing swim volume. Was pretty cooked after though.

Sunday Jul 18, 2010 #

10 AM

Cycling- Road long 4:00:37 [4] 62.02 mi (15.5 mph) +5500ft
ahr:131 max:181 slept:9.0 weight:141.6lbs shoes: g.skin.6.20.10

E3, F2. Brisk pace up Little Mt (32:13) and Big Mt (31:42). Well, brisk for the last half or so of each climb. Super hot but felt used to it after 75 minutes.

Felt a little stale after rest day yesterday and long day on Fri, plus lates nights past 2 nights. Feeling good going into this block. No knee problems.

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

Saturday Jul 17, 2010 #

Note
slept:7.0 weight:139lbs (rest day)

Taking today off before starting Base 3 block tmw. A little tired from late night but no soreness. Should be good to go to run.

Friday Jul 16, 2010 #

10 AM

Cycling- Road 1:42:31 [3] 28.39 mi (16.6 mph) +900ft
ahr:131 max:179 slept:9.0 weight:140.4lbs shoes: g.skin.6.20.10

Easy spin w/ a few short steep mini climbs. Legs felt good, no knee pain. Feeling recovered and ready to get back it at it starting Sunday.

Just need to get through a run w/ no knee pain. No swimming til Monday should help.

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

3 PM

Strength Training (Push Ups) 1:30 [1]

100 pushups in sets of 10-15, starting on the minute. 6 sets, I think. Just killing time.
9 PM

Road Run (Trail) 1:58:36 [3] 9.71 mi (12:13 / mi) +1000ft 11:08 / mi
ahr:123 max:155 shoes: mt.masochist

4.8mi out, then back of Millcreek 50K course. Mellow pace in the woods in the dark. Knees felt weird first couple miles, then no problems.

Thursday Jul 15, 2010 #

Note
slept:9.5 weight:140.2lbs (rest day)

Woke w/ knees feeling fine. Going to take today off.
12 PM

Yoga/ Stretching 2:00 [1]

2minute abs- 100 crunches, 60sec plank.

Wednesday Jul 14, 2010 #

12 PM

Cycling- Road 49:21 [2] 12.4 mi (15.1 mph)
ahr:121 max:148 slept:9.0 weight:140lbs shoes: g.skin.6.20.10

Easy to meet Chris at coffee shop and pick up sick tri shirt. Sweet.

Knee OK. Doesn't hurt, just kind of there. No running til at least Saturday. HIt the trails next week.
5 PM

Swimming 36:00 [3] 0.74 mi (48:39 / mi)

Long set= 800yd in 18:40. Felt tired. Cut session short b/c I don't want to get sick from swimming too much too soon. Ahead of schedule in terms of length of long set.

Both knees bugged me before going to bed. Starting to run and swim again within a 2 week period, plus climbing a bit, is annoying the legs.

Going to take a day or 2 off. Want to be rested and mended before beginning big block next week. Feeling really psyched though.

Tuesday Jul 13, 2010 #

10 AM

Cycling- Road 2:02:25 [3] 33.01 mi (16.2 mph) +1000ft
ahr:133 max:173 slept:8.0 weight:140.8lbs shoes: g.skin.6.20.10

Easy, mostly flat. Felt great last 30-45 min but held back. Recover...

Road Run 11:46 [3] 1.5 mi (7:51 / mi)
ahr:152 max:166 shoes: Adrenaline

Mini brick. Quick run around the block. Haven't run off the bike in a while. Felt really good. Had some weird pains down my right leg b/t my knee and ankle that lasted ~30 seconds.

Took 10min ice bath after. Knee felt better after ice bath than it does after post-run stretch.

Monday Jul 12, 2010 #

10 AM

Road Run (Road) 37:38 [3] 4.43 mi (8:30 / mi)
ahr:150 max:174 slept:9.0 weight:140.6lbs shoes: Adrenaline

S1- 8X20sec strides after 23 min. Rt. knee didn't hurt, but I could feel it. Started feeling decent toward end of the run- encouraging. Easing back into it.
Going back to the beefy Adrenalines to stay on the safe side.

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

6 PM

Swimming 1:00:00 [3] 1.0 mi (1:00:01 / mi)

long sets= 500 in 12:27; 400 in 10:12
So slow, but comfortable. Current goal for race swim leg is sub 45 min. Hopefully, though, I can cut that to sub 40 in the next 6 weeks.
On the bright side, I'm not hating swimming and I'm not stressed about the swim.

Sunday Jul 11, 2010 #

Note
slept:9.5 weight:141.2lbs (rest day)

Lazy day. Right knee feeling good. Swelling looks like it went down. Back at it tmw- swim, run. Officially registered for the 1/2 IM.

Saturday Jul 10, 2010 #

11 AM

Cycling- Road 2:00:12 [3] 33.82 mi (16.9 mph)
ahr:128 max:174 slept:7.0 weight:140lbs shoes: g.skin.6.20.10

Mellow flat spin after spending the AM at the finish of B's race. Felt kinda sluggish and lazy first 40min but got better. Last 20min super easy cool down. No knee pain.

Triathlon training officially starts tmw (I'm pretty sure).

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

Friday Jul 9, 2010 #

11 AM

Swimming 45:00 [3] 0.7 mi (1:04:16 / mi)

50yd kick, 75yd breast, 1125yd free in sets of 50-150yds. 1st day swimming in 5 or 6 years. Felt OK. So slow. Worked on staying relaxed, not fighting the water. Lots of work to do.

Thursday Jul 8, 2010 #

10 AM

Cycling- Road 2:03:13 [3] 35.55 mi (17.3 mph) +1000ft
ahr:138 max:175 slept:11.0 weight:140.2lbs shoes: g.skin.6.20.10

E2- mellow to mouth of LCC w/ flat to downhill last 85 min or so. Legs felt OK, def. feel run from Wed. Threw in a few accels. on the flats.

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

4 PM

Hiking 45:00 [3] 2.0 mi (22:30 / mi)

To/ from Echo Cave

Sport Climbing 1:12:00 [3]

At crag from 4-8p. Send 12b proj 2nd go after warm up burn on it. Then, 3 burns on 12a/b, plus solid 1st burn on 12c/d. Felt pretty wrecked by the end of the day.

Wednesday Jul 7, 2010 #

8 AM

Road Run tempo (Road) 42:06 [3] 5.16 mi (8:10 / mi)
ahr:148 max:171 slept:8.5 weight:139.6lbs shoes: DS Trainer

1st rd run since Jan, I think. Ran 1st mi in ~8:25. Mi 2-3.25 was a quasi-tempo effort in ~7:36 pace w/ last 400 in 1:47. Not as slow as expected. Definitely didn't feel natural. Thighs felt heavy. On the positive side, no right knee pain, which I've been worried about.
Ran .7mi cool down in T5s. One day at a time.

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

Tuesday Jul 6, 2010 #

10 AM

Cycling- Road hills 3:12:27 [4] 52.93 mi (16.5 mph) +3500ft
ahr:135 max:181 slept:11.0 weight:141.8lbs shoes: g.skin.6.20.10

Little Mt in 32:45, Big Mt. in 28:22. Felt kinda crappy on Little Mt, then elgs and motivation came around on Big Mt. Felt pretty sluggish last 30min of ride. Good ride though.

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

Monday Jul 5, 2010 #

9 AM

Sport Climbing 1:00:00 [3]
slept:6.0 weight:144.4lbs

Went to AF after not enough sleep and too much weight (+4lbs from yesterday?!)
Onsight Reaching for Razors, 5.11d, then worked Malvado, 5.13a; I'll take Black, 5.12c, then 2 burns (no redpt) on License to Thrill, 5.11c. Aside from early onsight, was a work day on some projects. Felt pretty crappy all day though.

Sunday Jul 4, 2010 #

11 AM

Road Run (Trail) 2:02:51 [3] 11.02 mi (11:09 / mi) +1000ft 10:16 / mi
ahr:136 max:163 slept:9.5 weight:140lbs shoes: mt.masochist

Out and back fon Crest trail w/ B from Sleepy Hollow (?) TH. Felt surprisingly good, almost like a runner.Did a few 30-60sec strides at sub 7min pace. Felt decent.

Yoga/ Stretching warm up/down 4:00 [0]

Saturday Jul 3, 2010 #

2 PM

Cycling- Road warm up/down 30:34 [3] 8.19 mi (16.1 mph)
ahr:132 max:169 slept:8.5 weight:141.2lbs shoes: g.skin.6.20.10

warm up before tmac crit. legs felt not very sharp.
4 PM

Cycling- Road race 1:10:32 [5] 22.93 mi (19.5 mph)
ahr:154 max:188 shoes: g.skin.6.20.10

43:21 raced, 17.33 mi, then f'ing cut from race w/ 4 laps to go. Wasn't even close to being lapped. Shucks. Super hard effort, rode alone for ~20 minutes. I think over half the field got cut. Legs just didn't feel good today. Kinda bummed. Just need to figure out some objectives race-wise and plan for them. This past week has been haphaazard and high volume, a bad mix. No crashes or mechanicals, so a good day.

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

Friday Jul 2, 2010 #

Note
slept:7.5 weight:141.4lbs (rest day)

Felt OK physically, but mentally not psyched. Walked ~1.5mi total for the day doing errands.
Racing crit tmw, then turning on jets for ultrarunning training (I think).

Thursday Jul 1, 2010 #

11 AM

Cycling- Road tempo 2:02:34 [3] 32.16 mi (15.7 mph) +1800ft
ahr:131 max:176 slept:8.5 weight:140.4lbs shoes: g.skin.6.20.10

Tempo up to the gate in Mill Creek. Legs felt OK. Super windy last 45min. Got a late start but not as too hot, just windy.

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

4 PM

Hiking warm up/down 40:00 [2] 2.0 mi (20:00 / mi)
shoes: mt.masochist

Hike to/ from Echo Cave- steep up&down

Sport Climbing 48:00 [4]

Echo Cave- warm up burn on 5.12a/b "warm up." I got 4 redpoint burns on it, falling at the top all 4 times!!! Annoying b/c I want to get on other routes there but a good indicator of an increase in endurance. I feel good about climbing basically all the hard parts so many times. Shoud send it easily next time up there. At Echo from 4-8pm, incl hike in/out.

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