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Training Log Archive: chino

In the 31 days ending Jan 31, 2012:

activity # timemileskm+ft
  Cycling- Road8 13:25:04 168.56 271.27 8386
  Road Run10 8:20:58 57.65(8:41) 92.78(5:24) 1601
  Yoga/ Stretching25 5:09:00
  Skate Ski3 3:35:49 25.14(8:35) 40.46(5:20) 882
  MTB-Geared1 2:43:06 18.97(7.0/h) 30.53(11.2/h) 3524
  SS MTB1 2:26:26 19.28(7.9/h) 31.03(12.7/h) 3440
  Total28 35:40:23 289.6 466.06 17833
  [1-5]27 35:31:23
averages - sleep:9.1 weight:139.9lbs

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Tuesday Jan 31, 2012 #

Note
slept:8.3 weight:140lbs

Slept really well last night without taking any cold meds. I haven't taken anything since a Mucinex DM yesterday at about 6:30AM. Planning to ride home after dropping off the car for B. Looking forward to it. I decided I'm not going to force myself to get psyched on some arbitrary spring event in order to get myself out the door. Whenever I do that (i.e., every year), I tend to start fighting burn out by the end of June.
4 PM

Cycling- Road 1:16:18 [3] 20.58 mi (16.2 mph) +800ft
ahr:130 max:164 shoes: g.skin.6.20.10

Easy with some jumps from ash work. Took the bike to work. Legs felt just ok. Decent ride. More fun than the trainer or a jog on the standard route.

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

75 plank
Sbpu 12,12,20,12

Monday Jan 30, 2012 #

Note
slept:7.0 weight:139.8lbs (sick) (rest day)

Feeling off today, even though I am only taking Mucinex. Going to take today off and get to bed earlier tonight. Need to get better and get psyched.

Sunday Jan 29, 2012 #

Note
slept:11.5 weight:139.2lbs (sick) (rest day)

Slept like the dead from PM cold med before bed. Woke at 9:30 but could have slept longer. Probably take today off to try to get over this cold. My body still feel good though. Head just congested.

Didn't do anything all day except read. Just trying to get better.

Saturday Jan 28, 2012 #

11 AM

Cycling- Road 2:21:25 [3] 34.95 mi (14.8 mph) +2000ft
ahr:128 max:169 slept:11.5 weight:139.4lbs shoes: g.skin.6.20.10

Woke feeling pretty sick but got better throughout the morning. Still weak voice. Body and legs feel good though. Felt decent on climbs today. Wasatch was much less humiliating than it has been. Cold but fun ride. Hope to get out longer tmw.

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

60sec plank
Sbpu: 12,15,20

Friday Jan 27, 2012 #

Note
slept:8.6 weight:139.2lbs

Nose still stuffy, voice almost gone. Not as congested though. Throat feeling a little scratchy. No body aches or anything.
4 PM

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

2min plank

Road Run (Road) 43:12 [3] 5.03 mi (8:35 / mi)
ahr:135 max:148 shoes: GreyLunarglide

Easy after work. Sunny but it was pretty cold. Stomach felt a bit off, and I got a little bonky the last mile. Felt ok. Just glad this work week is over.

Thursday Jan 26, 2012 #

6 PM

Cycling- Road (Trainer) 30:04 [3]
ahr:107 max:122 slept:7.4 weight:138.4lbs

Easy spin just b/c. Got really hungry last 10 minutes. Rainy out, not psyched at all to jog. Good to breathe a little. During lunch today (I have exactly 30 minutes), I jogged in the soccer field for a few minutes and did a couple hill sprints to blow off some steam.

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

Wednesday Jan 25, 2012 #

Note
slept:8.0 weight:139.6lbs (sick)

Woke with a stuffy nose for the third day in a row. I'm coughing a little, as well as losing my voice. I feel okay from the neck down though. Bailed on a morning run after waking at 11:30 coughing.
6 PM

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

60sec plank
sbpu 12,15,15
7 PM

Cycling- Road (Trainer) 1:00:11 [3]
ahr:117 max:151 slept:8.0 weight:139.6lbs

Poached James' trainer workout from earlier in the week:

12 min warm up
3 x 15 seconds all out on the 2min
5 min steady
3 x 45 seconds hard on the 2min
5 min steady
3 x 15 seconds all out on the 2min
cool down

Felt good. Nose stuffy and losing my voice, but my body feels good. Read the news and watched skateboarding vids on youtube. Pretty fun actually.

Tuesday Jan 24, 2012 #

5 PM

Skate Ski 31:30 [3] 3.13 mi (10:04 / mi)
ahr:118 max:145 slept:8.0 weight:141.2lbs

Mt. Dell w/ Ash after work. Short ski before it got dark. Fingers were frozen within first 5 minutes. Fell in first .25 mi. Worst day ever on the skate skis. Felt so uncoordinated. Jeez. Didn't really get in a work out. Cool to be up there. But still...wish I could have gotten my cardio drugs today. Work is killing me. My attitude sucks, generally, about everything right now.
7 PM

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

Sbpu 10,12,15,15
2min plank

Monday Jan 23, 2012 #

Note
slept:7.0 weight:140lbs (rest day)

Long day at work. Slept poorly last night. Rainy and cold. Blah blah blah. Nose is stuffy too.

Sunday Jan 22, 2012 #

1 PM

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

Skate Ski 1:33:14 [3] 9.98 mi (9:21 / mi)
ahr:144 max:166 slept:10.0 weight:140lbs

Round Valley w/ Ash. Warm and sunny. It was pretty crowded w/ dogs off leash and hikers on the track. Snow was kinda crappy too. Despite all that, I got worked and had never skied there before. With limited terrain open, it just feels too crowded and tense everywhere. I've felt the most solitude and peace lately on road rides.

Saturday Jan 21, 2012 #

11 AM

Road Run (Road) 1:01:24 [3] 7.3 mi (8:25 / mi) +200ft 8:12 / mi
ahr:136 max:166 slept:11.0 weight:140.2lbs shoes: GreyLunarglide

W/ Ash in the cold, wind, and rain. Crappy. Legs felt ok, a little heavy from yesterday. Effort was decent just not very enjoyable conditions. Got it done though.

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

Friday Jan 20, 2012 #

12 PM

Cycling- Road 2:36:47 [3] 41.35 mi (15.8 mph) +1966ft
ahr:125 max:168 slept:10.1 weight:138.2lbs shoes: g.skin.6.20.10

With ash for first 1h 50m. Legs felt good but still tired from yoga. Awesome weather. Mostly flat the first 45 min then flat to rolling with a few short climbs. Legs felt super weak on those.

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

2min plank, sb sit and kneel. I hate push ups again.

Thursday Jan 19, 2012 #

5 AM

Road Run (Road) 45:10 [3] 5.31 mi (8:30 / mi) +253ft 8:08 / mi
ahr:126 max:149 slept:8.0 weight:140.4lbs shoes: LunarglideWhite

Easy on heavy legs (from yoga class I think). Slow 1st 2mi then picked up the pace a little. Overdressed this AM.

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

2min plank
20sbpu

Wednesday Jan 18, 2012 #

Note
slept:6.5 weight:140lbs (rest day)

Tired from being up til almost 11 last night but felt a little more zen at work today...just a little. No exercise today. I need a "mission" to get me out the door during the week. No dragons to slay right now. Oh well. Psyched to get out and ski a lot this weekend, probably hit a yoga class or 2 too. I'm sort of waiting on the Leadville MTB lottery to build the fire under my butt. If I don't get in, TBD.

Tuesday Jan 17, 2012 #

Note
slept:8.0 weight:142.2lbs

Weight is getting out of hand. Didn't sleep well last night. Feel tired this morning. Knees feel fine though.
6 PM

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

Road Run (Road) 46:23 [3] 5.56 mi (8:21 / mi) +148ft 8:08 / mi
ahr:131 max:154 shoes: GreyLunarglide

Easy with some strides up to 400m during the 5th mile. Barely got out the door. Not digging work at all lately. Ugh. Decided on the run to hit the yoga class w/ ash. My job is not who I am. Jeez. Duh.
8 PM

Yoga/ Stretching (Class) 1:15:00 [3]

Yoga for athletes at ccy. Pretty awesome. Good workout and really good for my head. I want to go to more classes more for mental release than anything. Definitely physically engaging too. I suffered.

Monday Jan 16, 2012 #

Note
slept:10.0 weight:141.8lbs (rest day)

No work today. Cold and snowy right now. May take the day off. TBD. Weight up from generally eating and drinking too much the past 2 days and having pizza for dinner last night.

Went on 10 minute walk. Pretty much did nothing all day. Watched it snow. Read. It was a really good lazy day.
10 AM

Yoga/ Stretching 9:00 [0]

Sunday Jan 15, 2012 #

10 AM

Yoga/ Stretching 15:00 [1]

2 min plank
Sbpu3x 12

Cycling- Road long 3:17:25 [3] 48.52 mi (14.7 mph) +2821ft
ahr:115 max:158 slept:9.5 weight:141.8lbs shoes: g.skin.6.20.10

Easy to mod in gray and wind (with Ash 1st 2h24m). Legs felt good. Just couldn't get into a rhythm.
Easy up little mt in 41:42. Climbing out of saddle hurt my left leg. Other than that, no probs. I think climbing on the mt bike is pissing off my left IT band.

Saturday Jan 14, 2012 #

11 AM

SS MTB 2:26:26 [3] 19.28 mi (7.9 mph) +3440ft
ahr:127 max:179 slept:9.5 weight:140.4lbs shoes: vulpine tires

BST for the zoo city creek back up 11 th ave w/ ash and Jess. Felt good the first hour, then the legs went south. Crap. Climbing in the one gear worked me. Oh well. Trails in decent shape. Kinda crowded.

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

Friday Jan 13, 2012 #

5 AM

Road Run (Road) 51:28 [3] 6.05 mi (8:30 / mi) +150ft 8:19 / mi
ahr:131 max:145 slept:7.0 weight:139.2lbs shoes: LunarglideWhite

Easy jog. Got really hungry 4 mi in, so cut it shorter than planned hour. Legs felt good from the start mu head just isn't in it right now.

Yoga/ Stretching 12:00 [1]

2 min plank
Sbpu:20,15,20,15

Thursday Jan 12, 2012 #

Note
slept:7.2 weight:139.8lbs

Heavy from ravioli for dinner. Still not sleeping great. Hopefully catch up on sleep this weekend.
5 AM

Road Run (Road) 48:02 [3] 5.71 mi (8:25 / mi)
ahr:134 max:150 slept:7.2 weight:139.8lbs shoes: GreyLunarglide

Slow 1st 3 mi then legs came around. Last 1.5 mi picked up pace to hi 6/ low 7 min/ mi. Clear AM, bright moon.

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

Wednesday Jan 11, 2012 #

Note
slept:7.0 weight:138.2lbs (rest day)

Long day at work after bad sleep. Fell asleep in the car waiting for ash to get off work.

Tuesday Jan 10, 2012 #

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

Sbpu 2x12, 2x 15
75 sec plank
5 PM

Road Run (Road) 1:00:26 [3] 7.25 mi (8:20 / mi)
ahr:129 max:148 slept:8.0 weight:139lbs shoes: LunarglideWhite

Stiff 1st 4 mi but then legs came around. Pickled up pace sporadically, incl a hard-ish .3 mi during the last mile.

Monday Jan 9, 2012 #

6 PM

Cycling- Road (Trainer) 51:01 [3]
ahr:109 max:135 slept:8.0 weight:140lbs

Mostly easy spin with 3x30sec 1 leg big gear and a 3 min climb. No pain in left leg- psyched on that. Going thru the exercise motions after a typical Monday at work.

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

90 sec plank

Sunday Jan 8, 2012 #

1 PM

Skate Ski (Soldier Hollow) 1:31:05 [3] 12.03 mi (7:34 / mi) +882ft 7:05 / mi
ahr:130 max:172 slept:11.0 weight:138.6lbs

Decent day after 1st 20min of feeling awful. Took about an hour to feel like I knew what I was doing. Feeling really tired this weekend. Had a hard time dragging myself out of bed this morning. Hmm. Definitely burned out at work, which is draining me mentally. Soldier on. Nice day up there.

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

Saturday Jan 7, 2012 #

11 AM

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

3x 30 sec 1 leg stand on the dynadisk
some disk core stuff
3x 10 db row @22.5lb
chest and bicep band exercise

Road Run (Trail/ Snow) 38:52 [3] 3.26 mi (11:55 / mi) +600ft 10:09 / mi
ahr:126 max:155 slept:10.1 weight:139.8lbs shoes: red.masochist

Slow and easy up rsnake gulch to pipeline. Turned around early b/c my left knee was bugging me. I'm just worn out from the last 2 weeks. Trails were snowy but good. Just no mojo today. Rest up the rest of the day and hopefully feel better tmw.

Friday Jan 6, 2012 #

5 AM

Road Run (Road) 45:14 [3] 5.13 mi (8:49 / mi) +150ft 8:35 / mi
ahr:125 max:153 slept:7.3 weight:139.8lbs shoes: GreyLunarglide

Slow and easy in the dark and haze. Legs felt OK. Left knee didn't hurt at all during the run but started to bother me later at work, and then the pain came back on and off throughout the day. Weird. Can't tell if it's IT band or tendon, feels more IT band b/c it's to the outside. Hmmm.

Feel generally cooked today. Long week at work.

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

Thursday Jan 5, 2012 #

Note
slept:8.4 weight:139.8lbs (rest day)

10 h work day...blankety blank blank blank!!
Just taking today off. Crap.

Wednesday Jan 4, 2012 #

5 PM

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

Sbpu 2x10, 2x20
60 sec plank

Road Run (Road) 1:00:47 [3] 7.05 mi (8:37 / mi) +100ft 8:30 / mi
ahr:127 max:159 slept:8.2 weight:139.8lbs shoes: LunarglideWhite

Easy w/ 8 x 45sec @10k pace / 45 sec jog
Legs felt OK but I could tell I hadn't run in 3 days. No prob w/ left leg. I felt it after 2 min but then it went away. I had forgotten about it actually.

Tuesday Jan 3, 2012 #

Note
slept:7.0 weight:140.4lbs (rest day)

First day back at work. Blah. Left leg feels fine. Need to sleep better tonight. Probably run tmw.

Monday Jan 2, 2012 #

12 PM

Cycling- Road 1:31:53 [3] 23.16 mi (15.1 mph) +800ft
ahr:118 max:160 slept:10.3 weight:140.8lbs shoes: g.skin.6.20.10

Easy w/ Ash north then up to Wasatch. Left knee was bothering me, esp on climbs. Ugh. I think my IT band is just po'd b/c I've gone from not riding very much to riding quite a bit over the last week. Training camp ended today anyway. I'll take tmw off and probably get back to running more again. Nice day out though- colder than I thought it'd be. Got spoiled on the BST.

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

90sec plank

Sunday Jan 1, 2012 #

11 AM

MTB-Geared 2:43:06 [3] 18.97 mi (7.0 mph) +3524ft
ahr:132 max:175 slept:7.0 weight:141.8lbs

BST w/ As, Jen, and Seann. Just me and Ash during the 1st hour. Kind of a lot of stop and go due to crowds and nature of riding with a group. But got in a good bit of climbing, and my legs felt great. My left leg below the knee felt a little achey a few times, but OK. Fun ride in great weather. Trail almost completely dry.

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

solid foam roll sesh, 10sbpu, 60sec plank

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