Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending Mar 31, 2011:

activity

time

miles

+ft

Road Run

29:14:03

173.75

(10:06)

279.62

(6:16)

16293

Cycling- Road

4:27:59

75.8

(17.0/h)

121.99

(27.3/h)

Yoga/ Stretching

4:21:00

Strength Training

51:00

Total

38:54:02

249.55

401.61

16293

averages - sleep:8.3 weight:140.2lbs

3:55

0:00

» now

Thursday Mar 31, 2011 #

5 PM

Road Run (Road/ Trail) 1:13:28 [3] 7.27 mi (10:06 / mi) +600ft 9:22 / mi
ahr:130 max:163 slept:8.3 weight:139.8lbs shoes: RogueRacers

Mellow dirt jog w/ a road finish in Mill Creek w/ B. Gorgeous out today.
Head up rsnake gulch to burch hollow TH, then back down on the rd.

48:22 4.46mi trail avg=10:51, 137
25:05 2.81mi rd avg= 8:56, 118(!)

Really easy effort. Legs felt a lot better than yesterday. Going to take tmw off to rest a little for big runs on Sat and Sun. I feel psyched to run tmw but don't want to get too carried away yet as last week was a little bigger than I had meant it to be. R&R next week, then I'll be gunning 60-70+/ week into the summer and beyond.

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

foam roll, swiss ball cores stuff, swiss ball push ups: 12, 15, 12. Sure.

Wednesday Mar 30, 2011 #

5 PM

Road Run (Road) 50:10 [3] 5.54 mi (9:03 / mi)
ahr:136 max:150 slept:7.5 weight:139.8lbs shoes: Nike Lunarglide

Super slow and easy. Legs were pretty tired. I was even surprised by how slow I was going. I felt OK, I was just moving really slowly. Listened to the iPod during the whole run. Hopefully, I feel peppier tmw

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

Tuesday Mar 29, 2011 #

5 PM

Road Run (Road) 1:20:29 [3] 9.25 mi (8:42 / mi)
ahr:136 max:161 slept:8.5 weight:140.6lbs shoes: LunarElites

Mellow on rolling roads. Got in 4.5mi w/ Rafiti. Legs felt really stiff first 2 miles, then loosened up okay. Picked up pace last 2mi. After stiff start, I felt pretty good. I'm just shooting for slow and easy, but increased, miles at the moment.

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

stretch, 3X30 sec 1 leg stand on disk, 60sec plank

Monday Mar 28, 2011 #

Note
slept:7.5 weight:139.4lbs (rest day)

Kinda crappy sleep last night. Felt pretty worked today. Typical Monday lethargy.

Sunday Mar 27, 2011 #

1 PM

Road Run (Road) 54:30 [3] 6.07 mi (8:59 / mi)
ahr:135 max:167 slept:11.0 weight:139.2lbs shoes: Nike Lunarglide

Slow and easy. No knee pain at all- awesome. Felt like turning around during first 15min. After 1st 4mi in ~37min, the legs loosened up a little. It ended up being a nice little jog.

I feel generally tired today. I have a lot of work to do to get in shape for the runs I want to do this year. Patience...

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

Saturday Mar 26, 2011 #

Event: Buffalo Run 25K

8 AM

Road Run warm up/down 13:11 [1] 1.42 mi (9:17 / mi)
ahr:146 max:167 slept:8.5 shoes: Crosslites

quick jog at 8:30

9 AM

Road Run race (Trail) 2:05:57 [5] 16.08 mi (7:50 / mi)
ahr:167 max:184 shoes: Crosslites

Drank:20oz water, Ate: 3 power gels
9th OA, 2nd 30-39
1st 10mi in 80:37 avg=169, 8:04
last 6.08mi 45:19 avg=168, 7:27

Road Run warm up/down 6:51 [1] 0.65 mi (10:32 / mi)
shoes: Crosslites

kind of a c.d. jog, seemed to help a little bit

Friday Mar 25, 2011 #

10 AM

Road Run 42:40 [3] 5.0 mi (8:32 / mi)
ahr:140 max:156 slept:10.0 weight:139.8lbs shoes: Nike Lunarglide

Easy w/ a few strides in dumping snow(!). Ugh. Legs felt decent, then crappy, then pretty good the last 1.5mi. Kinda typical day-before-race overly mental easy jog, but in crappy weather. So, I should be ready to crush tomorrow. TBD.

Knee is doing well. Didn't have to stop to stretch at all.

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

stretch, foam roll 3X 12 pushups on the swiss ball
Logged 3+ minutes on the swiss ball- kneel 60 sec to standing, even added some squats while standing on the ball- pretty cool.

Thursday Mar 24, 2011 #

Note
slept:8.0 weight:141.8lbs (rest day)

Felt pretty tired today. Fat from from too much ziti for dinner on Wed night. I haven't had chocolate since Sunday though. Psyched to race, despite bad weather on tap.

Wednesday Mar 23, 2011 #

5 PM

Road Run (Road) 30:37 [3] 3.52 mi (8:42 / mi)
ahr:132 max:158 slept:7.5 weight:140.4lbs shoes: LunarElites

Easy after dropping off the car. Stopped once to stretch at .7mi. Knee felt OK. Just felt generally tired/ sleepy. Need to get to bed earlier tonight. First time I've run 6 days in a row in a while.

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

foam roll, touched rt foot to my bum barefoot- aggro stretch.

Tuesday Mar 22, 2011 #

6 PM

Road Run (Road/ Trail) 53:00 [3] 5.36 mi (9:53 / mi) +600ft 8:56 / mi
ahr:133 max:163 slept:8.0 weight:139.4lbs shoes: RogueRacers

Up R.snake gulch then down to the rd at church fork for some faster pace w/ B. Finished w/ 5 X 8sec hill sprints at r.snake TH
36:36 3.3 mi on trail avg=11:05, 132
11:29 1.6mi rd avg=7:12, 136
4:53 cd/hill sprints

Felt like going to sleep during the 1st 2 miles, then legs woke up on the rd. I really like this loop. Chilly, but nice evening up there.

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

at home: stretch, foam roll, + core stuff on the swiss ball. I'm a little tired of stretching my life away, but the stretches I do now are letting me run again. My IT band is so much more flexible now.

Monday Mar 21, 2011 #

5 PM

Road Run (Road) 41:12 [2] 4.22 mi (9:46 / mi)
ahr:124 max:145 slept:6.0 weight:139.2lbs shoes: Nike Lunarglide

So easy and slow. Left the house w/ the plan to just shoot for 10min. Legs were lazy but started to come around a little in the last mile. While I was doing it I wondered if it was even worthwhile to go this slow. But, it all counts toward slowly/ safely building volume.

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

stretch foam roll, 2X15 swiss ball push ups (before bed), which were harder than I expected.

Sunday Mar 20, 2011 #

12 PM

Road Run long (Trail) 3:49:46 [3] 21.1 mi (10:53 / mi) +4318ft 9:07 / mi
ahr:136 max:164 slept:9.5 weight:140.2lbs shoes: Crosslites

Zoo to City Creek and back in cold, gray, and wind (but no rain). I felt pretty good the first 11 or so, then stomach went south from too much garbage in the tank last night. Ugh. Legs did well though. Just kept moving, listened to music and fortunately had a few stretched of feeling good. Got 'er done.
1:49:28 10.47mi out; 10:28, 138
2:00:18 10.64mi back; 11:19, 135

Trail were in decent shape w/ a fair amount of mud but not that many swampy sections. Mileage varied b/c of taking different routes along bst. I also turned around a few times to meet back up w/ B.

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

stretch @ car, foam roll and stretch some more at home. Definitely more than 6 minutes total.

Saturday Mar 19, 2011 #

11 AM

Road Run (Road/ Trail) 1:10:50 [3] 7.31 mi (9:41 / mi)
ahr:143 max:165 slept:9.8 weight:140.4lbs shoes: RogueRacers

Start at r.snake gulch to pipeline to burch hollow TH, then down on rd.
47:44 4.33mi on trail 11:01, 146
21:09 2.8 mi on rd 7:34, 138
~2min jog back up rd c.d.

Legs felt good. Really windy up there. Trails in good shape.

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

quick stretch at car

2 PM

Strength Training 15:00 [1]

swiss ball and band stuff, 10 burpees, some med ball balanace stuff too, 1 leg stand on dynadisk- combos of many of the aforementioned

Friday Mar 18, 2011 #

5 PM

Road Run (Trail) 1:00:14 [3] 6.3 mi (9:34 / mi)
ahr:138 max:160 slept:7.7 weight:141.4lbs shoes: Wildcat

Easy on slush and mud w/ B on the Pipeline trail. Felt really good though knees felt a little tweaky from the slush, I think. Nice evening.

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

Thursday Mar 17, 2011 #

Note
slept:8.5 weight:140.8lbs (rest day)

Unplanned rest day after bailing on an evening run in the canyon b/c it was getting a little late. Felt mentally tired today. So, early to bed tonight and I'll hit the trails Fri-Sun. Could've hit a short rd run but feel like it's useless pounding on my knee at this point. Stay healthy for dirt jogging.

Wednesday Mar 16, 2011 #

5 PM

Road Run (Road) 52:46 [3] 6.01 mi (8:47 / mi)
ahr:139 max:165 slept:7.1 weight:141.6lbs shoes: Nike Lunarglide

Getting fat from running more.
Easy run w/ 7X 15-20 sec hill sprints. Knee actually felt fine during first 15 minutes. Generally, it did ok, although running on the road just feels unhealthy for my body these days. My legs felt a lot better than expected after yesterday's mini brick workout.

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

Tuesday Mar 15, 2011 #

3 PM

Cycling- Road 1:38:33 [3] 28.06 mi (17.1 mph)
ahr:136 max:168 slept:7.7 weight:140.6lbs shoes: g.skin.6.20.10

Ride home from school. Legs felt good. Did few jumps. Rode the Wasatch climb kinda hard. Spun easy to mod last 20 min to prep for quick jog after.

4 PM

Road Run (Road) 30:04 [3] 3.44 mi (8:44 / mi)
ahr:136 max:157 shoes: LunarElites

Mellow jog after ride home. Figured why not since my knee was already warmed up and I didn't want to take 2 days off from running. Started to bonk at mi1.6, so cut it at 30min. I want to start getting in more days of 2+ hr of cardio. I need to start training training. Be the ball.

Yoga/ Stretching warm up/down 18:00 [1]

stretch, foam roll, swiss ball core stuff

Monday Mar 14, 2011 #

Note
slept:6.5 weight:140.8lbs (rest day)

Pretty tired today after sleeping terribly last night. It may have been the huge piece of cake I ate. Quads a little sore from yesterday. I almost went for a jog around the block. Almost. Rest today. Hit it hard(er) the next 6 days.

Beginning a 3 week base 2 phase this week.

Sunday Mar 13, 2011 #

11 AM

Road Run (Road/ Trail) 3:39:31 [3] 18.04 mi (12:10 / mi) +3974ft 10:04 / mi
ahr:135 max:167 slept:9.3 weight:140.4lbs shoes: Crosslites

From Popperton, down 11th ave to City Creek north loop, then BST down Dry Creek. Mellow pace/ effort first 11 miles, then rolled well last 7 miles. W/ B.
Nice day today- some mud and snow but not bad. Knee did well.

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

stretch at car, then foam roll and more stretching at home.

Saturday Mar 12, 2011 #

10 AM

Road Run (Road/ Trail) 1:50:07 [3] 8.33 mi (13:13 / mi) +2200ft 10:34 / mi
ahr:140 max:168 slept:9.5 weight:140.6lbs shoes: Crosslites

Up to ~7300' on Grandeur in snow and slush from R.snake gulch, down Church Fork w/ B. Last 1.6mi on rd at quicker pace:
10:53, 1.59mi avg= 153, 6:51/mi

Nice to climb a little. Mellow morning. Lots of snow up there, started to posthole a lot, so turned around.

Yoga/ Stretching warm up/down 18:00 [1]

stretch at car after run
at home: foam roll, stretch, core stuff- I knelt on the swiss ball and did wood chops w/ an 8lb med ball, stand on swiss ball

Friday Mar 11, 2011 #

4 PM

Cycling- Road 1:18:40 [3] 21.16 mi (16.1 mph)
ahr:131 max:170 slept:8.0 weight:140lbs shoes: g.skin.6.20.10

Ride home from work in sun and cool temps. Legs felt pretty decent. Kept intensity lower today.

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

Thursday Mar 10, 2011 #

4 PM

Cycling- Road 1:30:46 [3] 26.58 mi (17.6 mph)
ahr:140 max:174 slept:8.0 weight:140lbs shoes: g.skin.6.20.10

Good ride home from work. Legs felt great. It was awesome to be able to push it a little and have no knee pain. Pretty windy out. Warm though.

I was surprised by how good I felt.

Yoga/ Stretching warm up/down 30:00 [1]

thorough stretch, 3X 30sec 1 legs stand on dynadisk
foam roll
core stuff on swiss ball

Wednesday Mar 9, 2011 #

6 PM

Road Run (Trail) 45:44 [3] 3.42 mi (13:22 / mi) +600ft 11:28 / mi
ahr:133 max:155 slept:7.5 weight:139.2lbs shoes: RogueRacers

Slow slog thru the snow and slush up Rattlesnake gulch to the lookout and back w/ B. Legs felt good. Nice to get up there. No knee probs aside from a little achiness on descent.

Quick stretch at the car after.

Tuesday Mar 8, 2011 #

4 PM

Road Run (Road) 1:00:17 [3] 6.53 mi (9:14 / mi)
ahr:132 max:166 slept:7.5 shoes: Nike Lunarglide

Slow, mellow jog. Stopped 2x to stretch in first 20minutes. 1st 5k was in ~30 minutes. The knee was being annoying. At least the sun was out though. Last couple miles were OK- knee was better but my stomach felt bloated. Jeez. I only had a few moments of flow. But, it was good to get out. The knee was probably just stiff from the last 2 days off.

Yoga/ Stretching warm up/down 15:00 [3]

foam roll, crunches, stretch

Monday Mar 7, 2011 #

7 PM

Strength Training 6:00 [1]
slept:7.5 weight:140.8lbs (rest day)

Random push ups, etc. before getting for bed. I was psyched to get out for a run after work. But, it was dumping like crazy, so I bagged it. Then, I just felt really tired. Forecast looks better tmw. Supposed to be a rest week anyway.

Push ups: 2x15, 30, 15

2X 60 sec crunches
~3 minutes kneeling and standing on the swiss ball

Sunday Mar 6, 2011 #

Note
slept:12.0 weight:139lbs (rest day)

Super lazy day. Only exercise I got was walking around REI.

I woke up feeling pretty tired. My right knee didn't hurt. But, I could "feel" it. I decided it's better to take today off (cold and rainy anyway) than to force a few miles on the road on myself. This (3/6-12) week is going to be an r&r week anyway. I've increased my overall mileage and long run every week for the past 6 weeks. I don't want to derail my progress. Next week (3/13-19), I'll start a build up that will hopefully have me hitting >50 miles/ week. Rest week, then continue to build. And so on.

Saturday Mar 5, 2011 #

10 AM

Strength Training 30:00 [1]

Scrubbed the h*** out of the tub this AM. Arms and shoulders got worked. Totally got in the zone.

3 PM

Road Run (Road) 45:54 [3] 5.09 mi (9:01 / mi)
ahr:133 max:163 slept:9.8 weight:139.4lbs shoes: LunarElites

After crappy-ish 1st 15 minutes (had to stop 2x to stretch), pretty decent pseudo-progression run w/ B. 1st 3.6 mi were in mid 9min/ mi pace. Then, we ran faster getting down to high 6-low 7min/ mi. hrm schized out a little. I don't think my hr got much higher than 163 (watch said 174- no way).

Decent run in nice temps after feeling kinda tired and lethargic all day.

It's annoying that I can run for hours on the trail w/ no knee probs. But, I'm limping with an achey knee minutes into a rd run. Oh well. The low intensity and short length of my weekday rd runs are allowing me to go into the weekend long trail runs rested and psyched. So, it all works out. In the end, I just feel thankful I can run at all.

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

stretch, foam roll, swiss ball

Friday Mar 4, 2011 #

11 AM

Road Run long (Trail) 3:43:48 [3] 20.08 mi (11:09 / mi) +4001ft 9:23 / mi
ahr:143 max:167 slept:9.5 weight:139.6lbs shoes: mt.masochist

BST from the zoo to City Creek and back w/ B on mud and snow. I felt better than expected overall. Pretty nice day out today. Psyched to finally get in a 20 miler. Haven't run over 20 miles since Goblin Valley in October. No knee issues to speak of during the run. Solid run. I felt stronger on the climbs than I expected too.

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

post run stretch at the car, then foam roll and swiss ball when I got home.

Thursday Mar 3, 2011 #

Note
slept:7.5 weight:140.2lbs (rest day)

Pretty tired today from last 2 nights of meetings. Psyched to sleep in tmw and get in some big(ger) miles over the next couple days.

Wednesday Mar 2, 2011 #

3 PM

Road Run 32:57 [3] 3.72 mi (8:51 / mi)
ahr:147 max:169 slept:6.9 weight:140.4lbs shoes: Nike Lunarglide

Quick jog in the grass b/t work and PM meetings. Kinda windy. Couldn't keep hr down. Legs felt decent though. Did a few 30 sec strides that ended with a steep uphill. Good to get out and breathe. Knee was a little stiff.

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

Quick stretch and 60sec plank before meetings.

Tuesday Mar 1, 2011 #

Note
slept:8.0 weight:140.4lbs (rest day)

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