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Training Log Archive: chino

In the 31 days ending Aug 31, 2010:

activity # timemileskm+ft
  Road Run16 23:02:03 121.27(11:24) 195.16(7:05) 18500
  Cycling- Road9 19:13:34 329.8(17.2/h) 530.76(27.6/h) 8100
  Swimming4 3:53:00 4.95(47:04) 7.97(29:15)
  Yoga/ Stretching11 1:08:00
  Sport Climbing1 42:00
  Bouldering1 30:00
  Total30 48:28:37 456.02 733.89 26600
averages - sleep:8.5 weight:139.8lbs

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Tuesday Aug 31, 2010 #

5 PM

Road Run (Road) 45:02 [3] 5.61 mi (8:02 / mi)
ahr:141 max:172 slept:8.3 weight:139.4lbs shoes: Adrenaline

Tempo-ish pyramid type workout after 1.5mi warm up 1-2-3-2-1min hard, w/ recovery jog of halkf the length of the following interval. Ran mid-hi 6/ mi. Legs felt stiff. Good to get out though. Still trying to get dialed into new work schedule. Feeling better though.

Yoga/ Stretching warm up/down 9:00 [3]

2X60sec crunches, 2X 10 burpees, light weight curls, row, shoulder fly, stretch

Monday Aug 30, 2010 #

Note
slept:8.0 weight:140lbs (rest day)

Probably take today off too, maybe whole week off to get dialed in at work again. Nothing hurts, just feel generally tired/ low energy.

Sunday Aug 29, 2010 #

Note
slept:11.0 weight:139.6lbs (rest day)

Felt a little groggy but no major aches or pains. Went on 2 walks during the day. Pretty lazy day.

Did some crunches, push ups, light weights before bed (Sun PM).

Saturday Aug 28, 2010 #

7 AM

Swimming race 59:00 [3] 1.2 mi (49:10 / mi)

UT Half swim. Will update time when results posted.
Way slower than I hoped for. I need to work on sighting and swimming in a straight line. Weather was perfect. Water was cool. Glad to not die.

Cycling- Road race 2:45:25 [5] 56.17 mi (20.4 mph) +500ft
slept:6.8 shoes: g.skin.6.20.10

Good bike leg. Psyched anytime I avg over 20mph for a solo ride. Legs felt good, not great. Stayed in 53 entire ride. Drank ~40oz Heed, 24oz water. Ate: 3 power gel, 2 power bars, 3 S caps.

Road Run race (Road) 1:48:59 [4] 12.85 mi (8:29 / mi)
shoes: Adrenaline

Not a great run. Think I was dehydrated. Had some bonkiness during miles 6 and 10-12. Right knee hurt off and on, actually hurt less last few miles. Left hip started hurting at mile 10. COuldn't get going tht going the way I wanted to.

Psyched to have done the race but now just mostly feel relief that it's done after long week back at work. Need to eat my weight in food and sleep for 12-15 hours and then reflect a bit more. Glad to go under 6 hours but that's not setting the bar very high. Satisfied w/ my ride though.

Friday Aug 27, 2010 #

6 PM

Road Run (Road) 30:28 [3] 3.8 mi (8:01 / mi)
slept:9.0 weight:139.4lbs shoes: Adrenaline

Quick evening jog after race check in. Legs felt good. Some knee achiness. During last mile, ran 6X 20 sec hard to try to spin the legs a little. Stiff from not getting out enough this week.

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

Thursday Aug 26, 2010 #

Note
slept:6.8 weight:139.2lbs (rest day)

Feel cooked from talking all day/ being on feet all day at work. Red air day too. Throat barely sore. Definitely feeling the effects of sleeping less this week.

If in doubt, rest. Save it for the race.

Wednesday Aug 25, 2010 #

Note
slept:7.0 weight:139.8lbs

12+ hours at work, but will be riding bike home. Feeling stiff from driving a desk the past 2 days, but progressively more rested.
7 PM

Cycling- Road 1:08:00 [3] 19.8 mi (17.5 mph) +500ft
ahr:135 max:165 shoes: g.skin.6.20.10

Moderate effort home from work after 12h at work. Legs felt really good. Got me psyched to race.

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

Tuesday Aug 24, 2010 #

Note
slept:9.0 weight:140lbs

Slept a lot better last night. Nose is stopped up. Coughing a little. Probably a little overwhelmed by germs after first day back at school. Mentally: feel positive, optimistic about this weekend and fall training/ racing.

Monday Aug 23, 2010 #

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

5 AM

Road Run (Road) 36:13 [3] 4.15 mi (8:44 / mi)
ahr:120 max:170 slept:6.0 weight:139.8lbs shoes: Adrenaline

Easy in the dark before work. I think max HR is wrong.
Legs felt OK, a few weird feelings/ aches. I think I'm just paranoid though. Felt good second half of run.

Sunday Aug 22, 2010 #

Note
slept:9.0 weight:139.2lbs

Slept late. Feel a little rough. TBD if I'll run today.

Saturday Aug 21, 2010 #

10 AM

Cycling- Road 3:49:09 [3] 60.07 mi (15.7 mph) +2500ft
ahr:129 max:170 slept:9.0 weight:139.8lbs shoes: g.skin.6.20.10

Easy to moderately hard effort flat for 1st hour to mellow pace climb up and over Little Mt, then back on Wasatch to flat loop on Van Winkle. Super windy out of the NE. Legs did pretty well during last 45 min, which made up for feeling less than great during 3rd hour. Feeling kind of run down. No water for last 30min. Was down 3.6lbs.

Quick stretch after. Last long workout before race.

Friday Aug 20, 2010 #

9 AM

Cycling- Road 1:47:10 [3] 30.31 mi (17.0 mph) +1000ft
ahr:131 max:174 slept:8.9 weight:141.4lbs shoes: g.skin.6.20.10

Easy to mod effort w/ some short steep climbs, flat last 45min. Legs felt pretty dead on anything uphill. Decent speed on the flats. Felt really good to be riding though. No knee pain.

Saw 4 guys from the BMC team getting in some miles before the Tour of UT TT tonight- pretty cool.

Psyched to get in some longer rides over the weekend, then chill all next week to rest for race.

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

3 PM

Swimming 54:00 [3] 1.19 mi (45:23 / mi)

Just got in the pool and did 2000 yds. Slow, but got it done. I think that's the longest I've ever swam w/out stopping. Started feeling crappy at 1200 but just chilled and recovered. Felt better after a few minutes.

Hit 500 at 12:20
1000 at 25min
2000 in 52:05.

Jeez. Maybe the course will be short, and I'll be able to go sub 50min.

100 cool down

Was starving after, so will have much food at T1 to start eating asap before and early on the bike. May not hit the pool again before race. Swimming once every 2-3 weeks isn't too bad.

Thursday Aug 19, 2010 #

Note
slept:9.0 weight:140.8lbs (rest day)

No knee pain. Feel generally tired. Take it easy today. Read. Maybe take tmw off too. Don't want to be a zombie when school starts next week.
12 PM

Road Run 4:00 [3] 0.5 mi (8:00 / mi)

Was on a walk when it started to freakin' pour. Ran home to avoid getting drenched. Right knee didn't hurt. Silly, but I'm counting it. Hate rest days...

Wednesday Aug 18, 2010 #

7 AM

Road Run (Trail) 2:07:36 [3] 8.3 mi (15:22 / mi) +3100ft 11:21 / mi
ahr:128 max:156 slept:7.5 weight:139.6lbs shoes: Crosslites

Hiked/ jogged Gad Valley trail to ridge toward AF Twin Peaks. The traverse looked slower and more time consuming than I was psyched on, so I turned back, rolled over HIdden Pk and back to the car. Legs felt pretty dead from the start- still feeling climbing from race and last week.

Had trouble getting into any rhythm until last 3 miles- decided to plug into the iPod to drown out the "I suck" messages in my head. Right knee got a little sore but not too bad. Going to stay away from significant climbing on runs for a whle as my next 2 races are pretty flat (and I'm tired of hiking and apparently too lazy to work on running up mountains).

Quick stretch after at the car.

1st run in the Crosslites. They feel good. I really liked the Skylite but think having just a little bit more shoe on my foot will help w/ back/ hip issues. TBD. They feel lighter/ more responsive than the mt. masochists, though not as protective underneath. They were still good on the rocks today though.

Tuesday Aug 17, 2010 #

Note
slept:9.3 weight:139.8lbs (rest day)

Taking it easy today. Woke with "barely" sore throat. Should be okay tmw to hit a big trail run. I wonder if yesterday's yellow air has something to do w/ it. Oh well. Running tomorrow.

Monday Aug 16, 2010 #

10 AM

Cycling- Road 2:01:10 [3] 34.54 mi (17.1 mph) +500ft
ahr:125 max:173 slept:10.0 weight:139.4lbs shoes: g.skin.6.20.10

Easy to moderate effort, mostly flat. Felt stiff and achey (like I hadn't ridden my bike in a week). Felt progressively better, though legs a bit tired. Not too hot.

Yoga/ Stretching tempo 6:00 [1]

stretch, 60sec plank, 12 burpees, assorted light weight lifting

Sunday Aug 15, 2010 #

8 AM

Road Run intervals (Road) 46:43 [4] 5.53 mi (8:27 / mi)
slept:8.3 shoes: Adrenaline

After 10 min warm up,

200m hard, 90 sec jog
11 sec (50m?) hard, 90 sec jog
then
8X 25 sec hard, 95 sec jog
~15 min cool down

All but rep 8 and 10 were slightly downhill. No knee pain.

Drove home after.

Saturday Aug 14, 2010 #

Note
slept:9.5 (rest day)

Lazy day at the pool in Vail.

Friday Aug 13, 2010 #

10 AM

Road Run (Trail) 3:57:47 [3] 15.66 mi (15:11 / mi) +4300ft 12:03 / mi
slept:6.5 shoes: mt.masochist

Eccles Pass Loop w/ Kendall. Had some route finding issues that added a little time and vert. Super fun. Knee hurt a little in last few miles. Lungs were good. Solid mt training run b/t 9100-12000'. Feeling pretty psyched.

Thursday Aug 12, 2010 #

8 PM

Road Run (Trail) 55:45 [3] 5.29 mi (10:32 / mi) +1500ft 8:18 / mi
slept:9.0 shoes: Adrenaline

Unplanned evening run at Copper Mt w/ Kendall once everyone got settled into the house. From the driveway, head straight up the ski hill for 2+ miles. Got dark on the descent, took a wrong tunr that gave us another .5 mi or so. Legs felt pretty good after lazy day.

Wednesday Aug 11, 2010 #

9 AM

Road Run (Trail) 1:19:04 [3] 7.2 mi (10:59 / mi) +400ft 10:26 / mi
slept:9.0 shoes: mt.masochist

Easy pace on rolling to flta sectio of Continental Divide trail, out and back from Parry Peak Campground. Legs a little sore from Sat and Mon. Great trail.
1 PM

Bouldering 30:00 [3]

Unexpected session on the way to Aspen via Independence Pass. Hit 2 areas right off the road for 75 minutes. Climbed 7 or 8 probs, V0-3ish. Fun.

Tuesday Aug 10, 2010 #

7 AM

Road Run (Trail) 3:06:18 [3] 10.2 mi (18:16 / mi) +4200ft 13:08 / mi
slept:7.5 shoes: mt.masochist

Mt. Elbert w/ B after sleeping at the trailhead. HRM died, so no HR #s. Legs and lungs felt great whole time. Hit summit in 1:47:21 (4.57mi). Took it easy on descent. No rt knee pain until last 2 miles but not bad.

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

stretch, 60 sec crunches, 101 push ups
3 PM

Road Run (Trail) 25:06 [3] 2.22 mi (11:18 / mi)
shoes: Adrenaline

Super easy jog around campground before dinner.

Monday Aug 9, 2010 #

Note
slept:7.0 weight:139.6lbs (rest day)

Drive to Leadville

Sunday Aug 8, 2010 #

11 AM

Cycling- Road 1:54:17 [3] 31.36 mi (16.5 mph) +500ft
ahr:118 max:166 slept:9.5 weight:139.8lbs shoes: g.skin.6.20.10

Easy, flat out north and back. Pretty gusty. Legs felt okay. Calves sore. Energy levels were decent.

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

Saturday Aug 7, 2010 #

7 AM

Road Run warm up/down 9:40 [1] 0.97 mi (9:58 / mi)
shoes: mt.masochist

8 AM

Road Run race (Trail) 2:22:20 [4] 14.9 mi (9:33 / mi) +3000ft 8:01 / mi
ahr:160 max:176 slept:7.0 weight:139.8lbs shoes: mt.masochist

Jupiter Peak Steeplechase- 2:21:43, ~14.83mi

Fun, hard race. Climbed better than expected. Ran 85-90% of the climbs, I think. Not sure, but didn't have to hike very much. Felt decent on descent w/ last 5-6 miles in mid-6 to mid-7 minute/ mile range.

Knees ached a little, but not bad. Drank ~40oz water, ate 3 power gels. Had a lot of fun. Overall, I ran a lot better than expected. This is my longest run since last September. Hopefully, I'll be able to walk tonight and tmw morning.

Friday Aug 6, 2010 #

10 AM

Cycling- Road 2:11:54 [3] 33.67 mi (15.3 mph) +2200ft
ahr:129 max:184 slept:8.5 weight:140.6lbs shoes: g.skin.6.20.10

Easy w/ B up and over LIttle Mt and back. Went a little hard last 1.5mi of climb and moderate effort on descent. Felt good after 40min, kind of stiff from not doing anything yesterday. No knee pain. Feeling decent.

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

3 PM

Swimming 48:00 [3] 1.14 mi (42:06 / mi)

200warm up, 10 X 100, 10 sec rest
10 X 50 hard, leaving every 90 sec
300 cool down

Felt better todady than last time at pool. I've hit my usual plateau w/ swimming. It was a nice change doing shorter reps. Got it done.

Thursday Aug 5, 2010 #

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

Woke feeling a little stiff (shoulders, back). Legs pretty tired. Probably take today off. No knee pain.

Wednesday Aug 4, 2010 #

10 AM

Cycling- Road 2:01:32 [3] 32.88 mi (16.2 mph)
ahr:121 max:158 slept:7.5 weight:139.8lbs shoes: g.skin.6.20.10

E1. Low energy, easy, flat. Cloudy, breezy, to rain- nice change actually. Legs felt dead first hour, then felt better. At 90min, just lost motivation. Last couple runs cooked me. Psyched to run more though. Take it easy for a few hours, maybe go out again this evening.
1 PM

Sport Climbing 42:00 [3]

Random call from Mike to go to BCC to test his shoulder. Redpt 11d warm up, redpt 12a; Got 2 more burns on the 11d but had to take once on each go. Felt really good first 2 routes, then ran out of gas fast. Quick little work out before rain and hail.

Tuesday Aug 3, 2010 #

2 PM

Swimming 1:12:00 [3] 1.42 mi (50:43 / mi)
slept:9.0 weight:139lbs

E2. 200 warm up; 4 X 500, 60 sec rest in 12:40-13:05; 2 50 hard, 200 cool down

Felt tired and not psyched after first two 500s. Over the rec center scene- kids jumping in the lanes, random weirdos in the lanes...
Attitude-wise, my worst day back in the pool. A little cooked from more running the past 2 days.

During the AM, iced both knees several times. They're feeling good. 4 days off from running should help.

Monday Aug 2, 2010 #

9 AM

Cycling- Road 1:34:57 [3] 31.0 mi (19.6 mph) +400ft
ahr:125 max:167 slept:9.0 weight:140lbs shoes: g.skin.6.20.10

E2. Fast, easy to mod effort spin on almost totally flat road. Avg over 20mph during first hour w/ little effort. Legs felt good after first 15-20min. Didn't eat anything before or during ride. Nice to ride a little slower than goal race pace w/out much effort (for 30mi, anyway)

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

60sec crunches, 100 push ups, stretch
5 PM

Road Run (Trail) 2:20:33 [3] 11.89 mi (11:49 / mi) +2000ft 10:12 / mi
ahr:134 max:153 shoes: mt.masochist

Mellow w/ Tim on Deso Loop. Knee hurt a bilt, esp. on descent but seemed to feel better later in the run. Had some hunger, then nausea issues b/t mi 7-9. Always seem to have trouble dialing in what to eat leading up to a PM run. No big deal. Drank 2 bottles (water only), ate 3 gels, and a PowerBar, plus an S Cap b/c my right hamstring was feeling crampy. Jeez.

Generally, though, a slow but enjoyable run to get some time on my feet. Think I'm going to lay off running until Sat to give both knees a break.

Sunday Aug 1, 2010 #

11 AM

Road Run (Road) 1:46:29 [3] 12.2 mi (8:44 / mi)
ahr:135 max:154 slept:12.5 weight:140.2lbs shoes: Adrenaline

Long and easy w/ B. Had brief moments of feeling decent. Pretty hot out. Wore Meuller strap on right knee. No pain. Felt really crappy last mile. Only had 1 gel at about 75 min. Drank about 20oz water, dumped about 60oz on my head throughout. Longest road run in a long time. Zero back pain.

Yoga/ Stretching tempo 6:00 [1]

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