Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending Dec 31, 2011:

activity # timemileskm+ft
  Road Run21 23:34:15 154.09(9:11) 247.98(5:42) 10671
  Cycling- Road7 11:38:12 155.95 250.98 6803
  Yoga/ Stretching25 4:03:00
  SS MTB2 3:12:36 26.64(8.3/h) 42.87(13.4/h) 2650
  MTB-Geared1 2:33:46 18.33(7.2/h) 29.5(11.5/h) 3481
  Skate Ski1 1:04:00 5.83(10:59) 9.38(6:49) 400
  Strength Training2 15:00
  Total36 46:20:49 360.84 580.71 24005
averages - sleep:8.3 weight:139.3lbs

«»
3:15
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Dec 31, 2011 #

11 AM

Road Run tempo (Road/ track) 1:00:08 [4] 7.39 mi (8:08 / mi)
ahr:140 max:175 slept:8.8 weight:140lbs shoes: LunarglideWhite

2.2 mi wu to track
2 mi T in (3:32,3:26,3:22,3:15) 13:35
2x 200 in 43, 43
1x 400 in 92
2 mi cd jog home
Not super motivated to get out today. Didn't want to drive anywhere. Legs felt ok. Didn't want fight crowds on the trails today. Slept too late. Gotta finish this Stephen King book today, so I can get on with my life.

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

Strength Training 9:00 [1]

Sbpu:3x15
75 sec plank
Db curl/shrug 3 x 10@ 22.5 lb
Db row 1x 8,2x 10@ 22.5 lb
Sb sit,kneel,stand

Friday Dec 30, 2011 #

11 AM

MTB-Geared 2:33:46 [3] 18.33 mi (7.2 mph) +3481ft
ahr:131 max:172 slept:10.0 weight:141.4lbs

BST w/ ash from zoo to Morris meadow and back. Gray but pretty warm. Super fun. Dug being able to actually spin on the climbs. Really digging mt biking. Great day. Crowds weren't as bad as I had expected.

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

4 x 12 sbpu, 60 sec plank

Thursday Dec 29, 2011 #

9 AM

Cycling- Road 3:03:41 [3] 48.45 mi (15.8 mph) +2593ft
ahr:129 max:170 slept:10.2 weight:139.8lbs shoes: g.skin.6.20.10

MAF effort up Little mt in 39:18. Legs felt good. At 2:30 decided to just stay out 30 more min. Felt kinda bonky the last 20 min. Shoulders and neck started to hurt a little too but not really that bad. Super fun. Psyched to get on the bike despite rainy forecast.

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

Sbpu: 12,15,15,18
Plank (sec): 60, 90

Wednesday Dec 28, 2011 #

1 PM

Road Run (Trail) 1:46:20 [3] 9.09 mi (11:42 / mi) +2160ft 9:33 / mi
ahr:124 max:159 slept:7.1 weight:140lbs shoes: red.masochist

w/ Ash and Seann from red Butte up dry creek, up eliz cyn, around to bst, down dry creek and back to car. Mellow pace but picked it up a bit coming down dry creek and then again in the last .75mi when ash attacked. reeled her in and established dominance. Legs felt pretty good. Good dirt jog after laying around most of the AM reading Stephen King.

Tuesday Dec 27, 2011 #

9 AM

Road Run long (Trail) 2:30:32 [3] 15.54 mi (9:41 / mi) +1800ft 8:44 / mi
ahr:139 max:167 slept:7.0 weight:140.8lbs shoes: RogueRacers

Glenwild loop and environs. Sunny but darn cold. Ate a gel @ 65, 95, 125 min. Legs were ok. Ran mi 14 & 15 each under 8 min. 5 min easy cd. Trail is mostly frozen or dirt but hit some snow on climb up backside at mi9, which took me over 13 min to jog. Solid run.

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

2x 12 sbpu

Monday Dec 26, 2011 #

11 AM

Road Run (Trail) 1:24:39 [3] 8.28 mi (10:13 / mi) +600ft 9:34 / mi
ahr:133 max:158 slept:11.0 weight:140.6lbs shoes: RogueRacers

Rsnake gulch-up to Pipeline out and back. Clear and sunny up there. Legs a little heavy from yesterday but generally good. With Ashley.

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

sbpu: 12, 15, 23, 20
plank: 60sec, 75 sec
db curls/ shrugs 3x 10 @22.5lb
3 PM

SS MTB 1:03:11 [3] 9.05 mi (8.6 mph) +150ft
ahr:119 max:163 shoes: vulpine tires

Easy spin w/ash on the pipeline trail. Super fun, not too cold. Nice view of the soup in the valley from up there. Digging playing on the bikes a lot. Stretch and foam roll when we got home.

Sunday Dec 25, 2011 #

9 AM

Cycling- Road 2:32:21 [3] 38.59 mi (15.2 mph) +1500ft
ahr:132 max:165 slept:7.5 weight:140.2lbs shoes: g.skin.6.20.10

Rode to Orem for Xmas stuff. Freakin cold but sunny. Legs felt good. No back or shoulder issues. Encouraging ride. Rad to be out for a couple hours.

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

Saturday Dec 24, 2011 #

9 AM

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

2x 10, 1x 20 sbpu
60sec crunches

Road Run (Road) 1:31:16 [3] 10.55 mi (8:39 / mi) +600ft 8:13 / mi
ahr:135 max:154 slept:8.4 weight:141.6lbs shoes: GreyLunarglide

Heavy from ziti and night 2 of chocolate. Mellow pace w/ Ash in the cold. Quads felt pretty heavy. Legs really tired on any uphill during the last couple miles.

Friday Dec 23, 2011 #

Note
slept:7.1 weight:140.4lbs

Fat from huge dinner and chocolate for ash's work Xmas dinner. Ate the rarest steak I've ever eaten. TBD if there will be consequences. One more day of work. Get it done. Going to be nuts.
4 PM

Cycling- Road 1:28:00 [3] 22.25 mi (15.2 mph) +600ft
ahr:132 max:166 shoes: g.skin.6.20.10

Rode home from work. Legs felt good but super weak- weird combo. Sunny but super freakin cold. Fun ride. Psyched to catch up on sleep and get into training camp mode for the next 8-10 days.

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

2x 12 sbpu, 12pu, 60sec, 75 sec plank

Thursday Dec 22, 2011 #

5 AM

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

3x45 sbpu

Road Run (Road) 1:00:26 [3] 7.13 mi (8:29 / mi) +200ft 8:15 / mi
ahr:130 max:158 slept:6.7 weight:138.4lbs shoes: LunarglideWhite

1st 3mi in 27 min then picked up pace last half. Legs were good.

Wednesday Dec 21, 2011 #

Note
slept:8.0 weight:138.4lbs (rest day)

Bailed on AM run, and then was kind of busy w/ domestic stuff after work. Whatever. Not worried about it. I don't want to get sick over the break again. That sucked last year.

Tuesday Dec 20, 2011 #

5 AM

Road Run (Road) 43:20 [3] 5.07 mi (8:33 / mi) +150ft 8:19 / mi
ahr:133 max:148 slept:6.8 weight:138.4lbs shoes: GreyLunarglide

Easy in the haze. Legs felt heavy first 2mi, then came around nicely. Quads feeling heavy from Sunday mt bike ride. Last 2mi under 8min each. I'm running less but feeling better on the runs I do. Digging mixing it up. Now, if it would just snow, so we can ski.

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

sbpu: 12, 15, 20, 25

Monday Dec 19, 2011 #

Note
slept:8.4 weight:139.4lbs (rest day)

Taking it easy M-Th or F to rest a little, so I can crush myself over the break as much as possible.

Sunday Dec 18, 2011 #

12 PM

SS MTB 2:09:25 [4] 17.59 mi (8.2 mph) +2500ft
ahr:121 max:171 slept:10.5 weight:139.8lbs shoes: vulpine tires

same route as yesterday's run except we start/finished at the zoo. Super fun but hard. Legs were pretty cooked but I still climbed OK. Trail was still frozen with a few stretches with a little snow and ice.

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

4x 12 sbpu, 75sec plank

Saturday Dec 17, 2011 #

11 AM

Road Run (Road/ Trail) 2:01:49 [3] 12.61 mi (9:40 / mi) +2240ft 8:16 / mi
ahr:135 max:174 slept:10.2 weight:139lbs shoes: red.masochist

Red Butte- 11h ave-BST-dry creek- red butte w/ Ash.
Cold and dense haze- blech. Legs felt a little tired but moved OK. Jogged every step and picked up the pace the last 4mi, and last 400 were fast to smoke Ash good and proper to counter her mini attack. I felt surprisingly good jogging up the climbs- hr stayed low. I think the cycling is helping with that. We saw a couple ultra guys out there- definitely glad I didn't "have" to do 4+ hours up there today. Digging the shorter, quicker "long" runs lately.

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

Friday Dec 16, 2011 #

5 AM

Cycling- Road 2:18:27 [3] 37.6 mi (16.3 mph) +1520ft
ahr:128 max:166 slept:8.0 weight:138.2lbs shoes: g.skin.6.20.10

To and from work
63:46 17.29mi there
74:40 20.32mi back

Legs felt good, but I suffered climbing Wasatch coming home. Felt good though. Ride to work was cold w/ flurries to snow last few miles, so I felt super tough. The new jacket is super rad. Only inches of snow and poison air are my excurses for not riding this winter. Temps are no longer a factor.
5 PM

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

3x12 sbpu

Thursday Dec 15, 2011 #

5 AM

Road Run (Road) 45:41 [3] 5.3 mi (8:37 / mi) +200ft 8:19 / mi
ahr:131 max:148 slept:7.0 weight:138.2lbs shoes: LunarglideWhite

Easy in the cold and fog. Would have bailed on getting up but the cat wouldn't let me- keeping me honest. Quads felt a little heavy from trainer last night but pretty good. Ended up being a good run, as usual. I want to start getting up and out a little earlier, so I can lengthen these runs. It's a time, not energy, issue. Felt really sleepy at work today. Had coffee #2 about 2 hours earlier than usual.

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

Wednesday Dec 14, 2011 #

6 PM

Cycling- Road (Trainer) 1:02:05 [3]
ahr:112 max:139 slept:7.8 weight:139lbs

Mostly easy. 3 x 30 sec 1 leg. 5 min moderate. Actually a nice change.

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

3x12sbpu, 60sec plank

Tuesday Dec 13, 2011 #

Yoga/ Stretching warm up/down 21:00 [1]

AM 9min stretch, 75 sec plank

PM 12 min, 3 x12 sbpu, 1x25
5 AM

Road Run (Road) 43:05 [3] 5.05 mi (8:32 / mi)
ahr:128 max:159 slept:7.7 weight:139.6lbs shoes: LunarglideWhite

Easy w/ Ash in the cold. Legs were good. Picked up pace last 2 mi
6 PM

Road Run (Road) 36:01 [3] 4.07 mi (8:51 / mi)
ahr:122 max:151 shoes: GreyLunarglide

Slow and easy. Last 2 mi were a little faster. Hungry at the end but better than expected jog.

Monday Dec 12, 2011 #

Note
slept:8.7 weight:138.2lbs (rest day)

Red air. May as well rest.

Sunday Dec 11, 2011 #

7 AM

Road Run (Road) 42:37 [3] 5.07 mi (8:24 / mi)
ahr:136 max:155 slept:7.5 weight:139lbs shoes: GreyLunarglide

easy jog before a family event. legs felt good.

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

2 PM

Road Run (Trail) 39:18 [3] 3.58 mi (10:59 / mi) +600ft 9:28 / mi
ahr:126 max:144 shoes: Masochist2

Easy on the timp shadow 5k course. Legs a little tired. Nice to jog up there though.

Saturday Dec 10, 2011 #

11 AM

Road Run (Road/ Trail) 2:00:18 [3] 12.45 mi (9:40 / mi) +1370ft 8:45 / mi
ahr:138 max:159 slept:9.4 weight:139.2lbs shoes: Masochist2

Glenwild trail for 9.75mi, then on the rd to meet at Ash at the outlets. The north side trail were closed, so had to piece stuff together. It was fun to get up there, get on some dirt. Didn't start feeling good until after about 8mi. Last 10min were pretty bonky.
4 PM

Cycling- Road 37:37 [3] 9.06 mi (14.5 mph) +590ft
ahr:131 max:163 shoes: g.skin.6.20.10

Mellow spin in red air, mostly to test out my cold weather gear. I almost bought a new jacket today, so I wanted to see if I really needed it. Probably not. Legs felt pretty good. Would have gone longer but was getting dark fast. Basically a shakeout ride, if those exist.

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

5x 12 sbpu, sb sit, 60sec plank

Friday Dec 9, 2011 #

5 AM

Road Run (Road) 45:11 [3] 5.25 mi (8:36 / mi) +150ft 8:23 / mi
ahr:127 max:145 slept:7.3 weight:139lbs shoes: GreyLunarglide

Didn't sleep great last night. Legs were good this morning. Took it pretty easy. Psyched to get in some solid hours this weekend.

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

Thursday Dec 8, 2011 #

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

AM - 6min post run

PM- 9min, 4x 12 sbpu, 90 sec plank, sb sit
5 AM

Road Run (Road) 50:39 [3] 6.15 mi (8:14 / mi) +200ft 7:59 / mi
ahr:133 max:150 slept:8.0 weight:136.8lbs shoes: LunarglideWhite

Slow first half and last 3mi each under 8min. Technically a progression run, I suppose. Legs felt good. Getting out of bed for the first AM run in a while was a large victory. Nice morning. Wore the granny compression socks to work.
5 PM

Road Run (Road) 28:03 [3] 3.12 mi (8:59 / mi)
ahr:123 max:152 shoes: GreyLunarglide

Easy shakeout. Got out the door shooting for 10-15 minutes, but I felt really good. So, I kept going but capped it at 3mi. Maybe there is something to this compression recovery stuff.

Wednesday Dec 7, 2011 #

Note
slept:8.0 weight:139.2lbs (rest day)

I just don't feel like doing anything today.

Tuesday Dec 6, 2011 #

7 PM

Cycling- Road (trainer) 36:01 [2]
ahr:108 max:133 slept:8.0 weight:140lbs

Easy spin after doing errands after work. Got on and off and made dinner during first half. Better than nothing...good to breathe a little. 3 x 30 sec spin ups at 17min.

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

Monday Dec 5, 2011 #

5 PM

Road Run (road/ grass) 1:00:41 [3] 6.75 mi (8:59 / mi) +200ft 8:45 / mi
ahr:127 max:151 slept:8.2 weight:140lbs shoes: GreyLunarglide

Easy w/ 2mi on grass at the park. Pretty darn cold. Felt OK after 1st mile of thinking about turning around.

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

2x 60 sec plank
5 x12 sbpu
3x 15 sb squat w/ 20lb; 1x 15 squat no weight

Sunday Dec 4, 2011 #

11 AM

Road Run (Road) 1:23:00 [3] 10.02 mi (8:17 / mi) +200ft 8:08 / mi
ahr:137 max:155 slept:11.0 weight:139.2lbs shoes: LunarglideWhite

Mellow jog in 30s temps w/ off and on flurries. Legs were OK. Kind of a ho hum gray winter run. Pace was OK w/out trying too hard. Bailed on 12mi b/c of plans to go to Solitude to skate ski. Had thoughts of just setting goals for weekly hours and filling them in with whatever I'm psyched to do (what a concept!). It's been a bit of a daily struggle to conceptualize a context for motivation since school started. So it goes. A year ago, it was all about recovering from knee surgery. Now, I'm looking for some goals that will really get the fire under my butt. Keep looking.

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

quick stretch before heading to solitude
2 PM

Skate Ski 1:04:00 [3] 5.83 mi (10:59 / mi) +400ft 10:19 / mi
ahr:137 max:168

Got worked on the Redman loops on the 1st ski of the season. Legs felt pretty good. Lungs need some work. Super fun up there though. Definitely psyched to ski more this winter. On the terrain that's open, you're pretty much either going up or down, not much flat available.

Saturday Dec 3, 2011 #

9 AM

Road Run (road/ grass) 56:01 [3] 6.12 mi (9:09 / mi)
ahr:135 max:157 slept:7.5 weight:138.6lbs shoes: GreyLunarglide

Easy w/ Ash to park, 2 laps, and back. Legs OK. Cold out.

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

3x 10 sbpu
60sec plank
3 PM

Strength Training 6:00 [3]

dragged a cut xmas tree a few hundred yards w/ Brigham at elevation in the snow

Friday Dec 2, 2011 #

5 PM

Road Run tempo (road/ track) 45:10 [4] 5.5 mi (8:13 / mi)
slept:8.1 weight:139.2lbs shoes: LunarglideWhite

2mi wu
1600m TT at the track in 5:58
2.64mi cd

Legs felt good. I just couldn't go fast. I probably could have warmed up better.
I'm finally starting to feel a little recovered. Looking forward to playing this weekend. Finished w/ my online class so no more homework.

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

2min plank, 6 x12 sbpu

Thursday Dec 1, 2011 #

Note
slept:7.0 weight:137.8lbs (rest day)

No mojo today. Just rest this week. Can't tell if I'm tired from last week or genuinely burned out on work and it's weighing me down. Wondering if I actually have the energy (or interest?) in training for a spring marathon. Aaaaaaaaaaaaaaarrgh! in a funk.

« Earlier | Later »