Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+ft
	Road Run	26	23:23:29	157.59	(8:54)	253.62	(5:32)	5703
	Hiking	3	5:42:54	13.75	(24:56)	22.13	(15:30)	5700
	Yoga/ Stretching	27	4:09:00
	SS MTB	1	1:58:50	16.23	(8.2/h)	26.12	(13.2/h)	1800
	Bouldering	3	1:03:00
	Total	38	36:17:13	187.57		301.86		13203
averages - sleep:8.8 weight:137.9lbs

4:12

0:00

» now

Monday Oct 31, 2011 #

Note
slept:8.0 weight:138lbs (rest day)

Almost went on a run but was starving after my dentist appt. after work.

Sunday Oct 30, 2011 #

11 AM

Road Run long (dirt road) 1:45:18 [3] 12.1 mi (8:42 / mi) +550ft 8:21 / mi
ahr:141 max:161 slept:10.5 weight:138lbs shoes: GreyLunarglide

Long run w/ Ash on Jeremy Ranch rd.
Ran out 5.75min 49:37
back in 49:06 (barely negative splitting after jogging the last 1.75mi in 13:35)
avg pace was ~8:36/mi with goal of staying in hr range of 135-145 bpm
.6mi cd in 6:35

Felt decent on the way out, which I saw after uploading the garmin data, is downhill. The way back was uphill with a headwind and felt pretty awful until the last 1.5mi or so. I may be good on running on that rd for a while. But, it was quiet, and the temps were good. I'm definitely tired from trying to do these speed workouts. Patience...

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

Saturday Oct 29, 2011 #

10 AM

Road Run (Road) 55:25 [3] 6.23 mi (8:54 / mi)
ahr:135 max:156 slept:10.8 weight:139.2lbs shoes: LunarglideWhite

Easy jog w/ Ash. Ran 6th mi 8min after low 9s/ high 8s. Legs felt OK. Did a fast finish w/ me trying to gradually drop her in the last .2mi or, which never works b/c she has a kick that's probably low5/ high 4min/mi pace. So, she put 30-40m on me at the end. Curious to see how a long run will feel tmw. Starting to enjoy running more again.

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

1 PM

Bouldering 15:00 [3]

Quick trip to the Gate, climbed V0-4. Felt really good at first, and then tank was empty. Legs felt pretty tired. Still a little warm up there. Obviously, I'm out of shape too.

Friday Oct 28, 2011 #

5 PM

Road Run tempo (Road) 56:42 [3] 7.06 mi (8:02 / mi)
ahr:147 max:167 slept:8.0 weight:139.8lbs shoes: GreyLunarglide

Heavy from chicken noodle soup last night.

2mi wu
3x 1mi at 1/2marathon pace w/ 2min jog recovery.
6:37, 6:32, 6:39
1.63mi cd

Legs felt pretty good though a little sore from Lunarswifts I ran in yesterday- going to return those POSs.

Digging doing these "workouts"- just get out the door and do it. No thinking involved during them. Just breathe and stay upright.

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

Thursday Oct 27, 2011 #

5 PM

Road Run (Road) 1:00:06 [3] 7.15 mi (8:24 / mi) +250ft 8:08 / mi
ahr:130 max:155 slept:8.4 weight:137.2lbs shoes: Lunarswift

Finally a really good rd jog. Just went really easy. 1st mi was in 9:01 and got progressively faster w/out significant increase in effort. Last 2mi were each under 8min. Music helped today. But, I think I'm finally coming back from being sick.

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

Wednesday Oct 26, 2011 #

4 PM

Road Run (Road/ Trail) 49:43 [3] 4.21 mi (11:49 / mi) +500ft 10:37 / mi
ahr:122 max:164 slept:7.4 weight:138.2lbs shoes: GreyLunarglide

Weird day. Got out of work at a decent hour, and then went straight to mill creek canyon. Head up rsnake gulch jog/hike to pipeline. After about .6mi, I totally crashed- empty tank, so I turned around and jogged back to the car. Ate a gel and a stinger waffle, and then dragged another 1.7mi out of myself. I just didn't have any energy today. Not a surprise after yesterday's run. Coincidentally, the Hudson plan called for 4mi easy (didn't check that until after I got home). At least I got a little play time outside today. It was pretty cold up there.

5 PM

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

just don't feel like doing the whole stretching gig today...tired

Tuesday Oct 25, 2011 #

5 PM

Road Run intervals (Road) 1:00:39 [4] 7.18 mi (8:27 / mi)
ahr:145 max:185 slept:7.4 weight:136.4lbs shoes: LunarElites

**not sure about that max hr- seems a little high
2mi wu
1200@ 5k pace in 4:40
400 jog

6x 400 @ 5k pace/ with 1min walk/ jog recovery in
91
89
91
89
92
90
2.3mi cd

#1,3,5 were gradual uphill; 2,4,6, gradual downhill. I have a new place to run 400s in the hood. There's even a weird mailbox at the 200m point. The last 2 400s felt pretty decent. I think my legs feel better after taking yesterday off. But, work was terrible today. Got it done. Feel slightly better after running.

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

thorough stretch and an actually decent little yoga sesh.

Monday Oct 24, 2011 #

Note
slept:8.2 weight:137.6lbs (rest day)

Generally feeling OK but took the day off to hopefully feel better than OK tmw. Kinda lame day at work. Got some homework done tonight.

Sunday Oct 23, 2011 #

1 PM

Road Run (Road/ Trail) 1:11:16 [3] 8.1 mi (8:48 / mi) +250ft 8:33 / mi
ahr:139 max:153 slept:9.3 weight:137.6lbs shoes: LunarglideWhite

w/ Ash Easy to moderate effort 3.5mi out, then back on Jeremy Rd in the sun. Legs felt good off and on. Pretty cool running up there. This was the second time I've run there. The first time was Feb 06 when it was covered in snow, the high temp that day was like 16.

Last mile was a little jogging up Flying Dog trail, then down and on the paved rd to hit 8mi.

Got a late start today b/c we got up late. We were up til midnight last night after getting sucked into watching the entire first season of The Walking Dead on netflix. Whoops.

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

Saturday Oct 22, 2011 #

11 AM

Road Run (Trail) 30:14 [3] 3.12 mi (9:41 / mi) +200ft 9:08 / mi
slept:8.5 weight:138.4lbs shoes: GreyLunarglide

Easy 1.5mi out and back jog on the Glenwild trail before ripping it up on the mt bikes. My legs always get flash pumped on the ss, so I wanted to multi task by getting in a run, which also served as a warm up.

12 PM

SS MTB 1:58:50 [3] 16.23 mi (8.2 mph) +1800ft
ahr:132 max:170 shoes: vulpine tires

Flying Dog loop w/ Ash. Legs felt great after run wu. Felt a little tired at the end, but generally a great ride considering I hadn't been on the mtb in a month or so. Fun ride. Gorgeous day up there.

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

Friday Oct 21, 2011 #

10 AM

Road Run (Trail) 51:35 [3] 5.3 mi (9:44 / mi) +200ft 9:24 / mi
ahr:134 max:163 slept:10.0 weight:138.6lbs shoes: red.masochist

Easy out/back on Pipeline (down canyon) from b.hollow w/ Ash. Felt kinda tired at first, but legs came around nicely. 5x 8sec hill sprints at the end on the start of the climb toward elbow fk. Cool temps. Lots of fall color. Great easy jog.

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

Thursday Oct 20, 2011 #

10 AM

Road Run tempo (road/ track) 1:21:00 [4] 10.01 mi (8:06 / mi) +500ft 7:44 / mi
ahr:153 max:177 slept:8.8 weight:136.4lbs shoes: LunarElites

I'm not totally confident the hr data is right. hrm has been really schizo lately.

Easy 3.2mi jog w/ 500' climb to Skyline track. Ran 2mi at MP (6:51, 6:44), which felt pretty good, not too hard. Then ran easy 2.6mi toward home, then 1mi at MP in 6:47 (ahr=162). 1mi easy cd.

Felt a weird little pinch in my right achilles at ~6.5mi that I've never felt before. Stopped to stretch it and it went away. Something to keep in mind. Jeez, I feel like I'm falling apart lately.

It was a decent run and will probably be my longest of the week unless I feel super fantastic on Saturday. Spending the rest of the early afternoon doing school work, which should keep me off my feet.

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

thorough stretch, 60sec plank, 3x 30sec each 1 leg stand on disk, kneel/ sit on sb 60sec each

4 PM

Road Run (Road) 33:39 [3] 3.39 mi (9:56 / mi)
ahr:122 max:133 shoes: GreyLunarglide

Slooooow and easy w/ Ash. Really bonky at the end, but legs felt decent. Just low blood sugar.

Wednesday Oct 19, 2011 #

6 PM

Road Run (Road) 31:48 [3] 3.58 mi (8:53 / mi)
ahr:135 max:143 slept:8.1 weight:138.2lbs shoes: GreyLunarglide

Easy jog after doing a lot of sitting today. Legs felt pretty good. Can't believe they're still a little sore from Olympus. Jeez. Finished w/ 3x 8sec hill sprints.

My motivation is coming back. Feeling decent mentally and getting better physically. Need to start thinking a little bit more about what I want to crush next year.

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

Tuesday Oct 18, 2011 #

5 PM

Road Run (Road/ Trail) 1:02:50 [3] 7.11 mi (8:50 / mi) +700ft 8:05 / mi
ahr:142 max:172 slept:8.0 weight:139.6lbs shoes: RogueRacers

rsnake gulch to pipeline to bhollow, down rd
2mi wu, 12 x 1min at MP (6:40ish/mi)/ 1min jog
last 3 were on the rd downhill. Legs felt really good. Mentally, the run was so much easier than my last several rd runs have been. Gorgeous evening up there.

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

Monday Oct 17, 2011 #

5 PM

Road Run (Road) 35:42 [3] 4.05 mi (8:49 / mi)
ahr:131 max:147 slept:8.0 weight:139.2lbs shoes: LunarglideWhite

Easy jog after work. Quads kinda sore but OK. Legs felt decent- better than they did last week. So, physically I'm feeling OK. I just need something to get me going mentally.

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

Slacked a little on stretching tonight to get dinner started.

Sunday Oct 16, 2011 #

10 AM

Road Run (Road) 1:05:52 [3] 7.3 mi (9:01 / mi)
ahr:131 max:152 slept:11.0 weight:139lbs shoes: GreyLunarglide

Slow and easy w/ B. Legs were pretty good. Breathing still feels a little labored. Good practice being patient on the rd. Nice AM.

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

12 PM

Hiking 2:57:54 [4] 6.5 mi (27:22 / mi) +4200ft 16:59 / mi
ahr:133 max:177 shoes: Masochist2

Mt Olympus w/ B. She wanted to do it for her b-day. Pushed the pace going up to stay ahead of some annoying and loud guys. Fun day. Hadn't been up to the summit in over 10 years. Great weather for it.

1:41:01 3.1mi? up to summit log
76:47 3.4mi? down

Psyched to have done it as a "shakeout" after the AM jog.

Saturday Oct 15, 2011 #

10 AM

Road Run (Road) 1:02:18 [3] 7.12 mi (8:45 / mi)
ahr:141 max:155 slept:10.0 weight:136.8lbs shoes: LunarglideWhite

Can't believe I weighted under 140 this AM after how much I ate and drank last night. Went crazy on some ice cream.

First 4+ miles were slow and labored. Felt like I just didn't have any lung capacity. Hard to keep hr down. At about mi5, legs started to feel lighter, a little more normal. During last mi, ran 1x20 sec hard, then 4x 30 sec hard/ 30 sec easy. Finally, a run ended feeling natural. I still felt off overall. But, I felt closer to normal/ decent.

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

12 PM

Bouldering 18:00 [3]

v0-6 at Cabbage Patch. Climbed OK. Fun, short session. Didn't hit any other areas b/c I didn't want to bury myself. Started getting hot too.

Friday Oct 14, 2011 #

5 PM

Road Run (Road) 47:35 [3] 5.34 mi (8:55 / mi)
slept:8.0 weight:137.6lbs shoes: GreyLunarglide

Another crappy jog. watch was useless POS today for pace and hr. Resisting typing a long line of obscenities right now.......................
Work ended crappy. Legs feel heavy and awkward. Shoulders feel weird when I'm running. I have no idea wtf is going on with my body right now. Probably still a little sick. Hopefully I'll feel better tmw.

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

Thursday Oct 13, 2011 #

6 PM

Road Run (Road) 43:06 [3] 5.01 mi (8:36 / mi)
ahr:131 max:143 slept:8.2 weight:136.8lbs shoes: Nike Lunarglide

Slow and easy. Legs a little better today but still stiff. Shoes were dead- last run in them. The slow rd back.

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

Wednesday Oct 12, 2011 #

6 PM

Road Run (Road) 33:45 [3] 3.68 mi (9:10 / mi)
slept:8.8 weight:135lbs shoes: LunarglideWhite

Easy, stiff jog. Didn't feel natural at all but glad I got out to get that 1st run back out of the way. Lungs were OK. No meds today. I'm almost not sick. Nice evening.

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

Tuesday Oct 11, 2011 #

Note
slept:8.5 (rest day)

Slept til 8, walked around Moab a little, and then drove home. Still on Mucinex but no Sudafed today. Breathing pretty easily. Head feels a little cloudy today but could be from late night last night and doing so much driving. I still don't have much of an apetite. Weighed <138 with clothes on at 4p (+hoody and beanie). Hopefully, I'll feel up for a jog tmw after work. Or, I may just wait til the weekend. Idk. Sort of in a funk right now. Just ride it out...

Monday Oct 10, 2011 #

12 PM

Hiking 1:15:00 [2] 3.25 mi (23:05 / mi)
slept:9.0 weight:135.6lbs shoes: red.masochist

Mellow hike to Delicate Arch w/ ash, bro, and D after drive to Moab. Legs and lungs felt pretty good. Awesome to be out there. Hadn't been in Arches in over 10 years. Glad we took them down there. This AM, took Mucinex and 1 Sudafed.

4 PM

Bouldering 30:00 [3]

Hung out at Big Bend for an hour or so and actually climbed better than expected doing some 2s and 3s (I think) easily. Fun to climb again.

7 PM

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

did some yoga before dinner to preempt any bouldering-related soreness tmw.

Sunday Oct 9, 2011 #

11 AM

Hiking 1:30:00 [3] 4.0 mi (22:30 / mi) +1500ft 16:36 / mi
slept:9.8 weight:136.4lbs shoes: Masochist2

Easy walk w/ ash, bro, and diana about 2mi up Lake Blanche trail and back. Still have this cold. Just riding the sudafed/ mucinex wave...

3 PM

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

mini yoga sesh to stretch/ relax a little

Saturday Oct 8, 2011 #

Note
slept:12.0 weight:136.8lbs (sick) (rest day)

Big night of sleep, fueled by NyQuil liquicaps. Slept til 8:45 this AM. Throat feels OK, a little congested. Going to take it easy today. I have that cough medicine haze over my while body- feel kind of spacey. Used Ash's toothbrush w/out realizing it.

I'm currently taking Mucinex DM and a half dose of Sudafed every 3-4 hours.
Going to try to eat more today, feel kind of weak this morning.

11 AM

Yoga/ Stretching 6:00 [1]

Friday Oct 7, 2011 #

Note
slept:9.5 weight:137.4lbs

Walked some errands, ~mi of walking- my first exercise since Tues PM. Nose is stuffy, but my body doesn't feel achey really. Getting psyched to try a jog. Then I'll hit the drugstore and load up on cough medicines. Hate to do it but gotta kick this mini-cold today.

Weight back down this AM. I "retained" the 2 bowls of soup I'd eaten for dinner on Wed PM but ...gross alert...lost that weight, so to speak, several hours after waking yesterday. Body is fighting off something. 5 days out of work should help me recover though.

11 AM

Road Run (Road) 45:18 [3] 5.13 mi (8:50 / mi)
ahr:143 max:163 shoes: GreyLunarglide

easy w/ ash. Legs ok. mellow jog.

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

Thursday Oct 6, 2011 #

Note
slept:7.2 weight:141.2lbs (sick) (rest day)

Weight way up. Jeez. Another 12 hour work day. Felt a little more energetic today, but throat still hurts. Caught up on work instead of trying to squeeze in 20-30min jog. Hopefully, my throat will be better tmw. Drinking 3-4 emergen-c's / day.

Wednesday Oct 5, 2011 #

Note
slept:8.3 weight:138.2lbs (sick) (rest day)

Marathon work day 1 of 2. Throat started hurting while I was in bed and got worse throughout the day. Totally dumping rain and cold during my brief window to jog. f' it.

Tuesday Oct 4, 2011 #

5 PM

Road Run (road/ track) 1:02:08 [3] 7.33 mi (8:29 / mi) +500ft 7:58 / mi
ahr:133 max:171 slept:7.3 weight:138.6lbs shoes: LunarglideWhite

~3.3mi jog (500' climb) to Skyline track and 1000m at 5k pace in 3:47. Prescribed workout was 5X 1k at 5k pace but jog to track was longer than expected, and kids were practicing on it, and I don't want to overdo it blah blah blah. Easy downhill jog home. Legs felt OK.

Didn't sleep well last night. Better luck tonight.

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

Monday Oct 3, 2011 #

6 PM

Road Run (Road) 51:14 [3] 6.02 mi (8:31 / mi)
ahr:134 max:157 slept:8.0 weight:139.6lbs shoes: GreyLunarglide

Easy w/ 8x 8sec hill sprints. Legs felt surprisingly good. Cooler temps helped. Encouraging run.

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

Sunday Oct 2, 2011 #

9 AM

Road Run long (Trail) 2:03:05 [3] 12.05 mi (10:13 / mi) +2053ft 8:48 / mi
ahr:144 max:170 slept:9.1 weight:137.6lbs shoes: red.masochist

w/ Ash. Sleepy hollow, out 6mi on Crest, and back. "Moderate" last 20min but legs felt pretty thrashed the whole run anyway from 5k yesterday and hard first climb today. Ran the whole time...almost like a real runner.

More bikes and rd traffic than I have ever seen up there ever. Crazy. Trail was crowded, but it was gorgeous up there. Maybe the last snow free weekend from what we overheard at the Brighton store.

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

Saturday Oct 1, 2011 #

8 AM

Road Run warm up/down 27:44 [3] 3.05 mi (9:06 / mi)
slept:8.5 weight:137.8lbs shoes: LunarglideWhite

wu on rd/ grass at Sugarhouse park

9 AM

Road Run race (OktoberFAST 5k) 19:01 [5] 3.1 mi (6:08 / mi)
ahr:180 max:192 shoes: Saucony Mirage

OktoberFAST 5k at Highland HS track. Casual race put on by Jake and Andrea (and Saucony). I was second to last guy but I ran under my semi-goal of 19:20. I was hoping to go under 19. Shucks. The few times I tried to pace myself a little added up to enough to keep above 19. Or maybe not. Whatever. I think I ran a PR 1st mile (5:40), and then the downward spiral began.

It was fun. It was a cool opp to run with some really fast guys and gals. Glad we went.

10 AM

Road Run warm up/down 36:26 [3] 3.87 mi (9:25 / mi)
ahr:134 max:157 shoes: LunarglideWhite

Mellow jog 2x around Sugarhouse park to c.d. Felt decent just hungry and dehydrated.

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

4 PM

Yoga/ Stretching 15:00 [1]

Tried to do a yoga video. So boring. Gotta find something for upper body activity.

« Earlier | Later »