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

Training Log Archive: chino

In the 31 days ending Aug 31, 2013:

activity # timemileskm+ft
  Road Run16 13:05:45 94.83(8:17) 152.62(5:09) 2650
  Sport Climbing6 5:10:00
  Hiking3 3:21:00 8.0(25:07) 12.88(15:37) 3100
  Trail Run2 3:02:30 14.5(12:35) 23.34(7:49) 2500
  Strength Training3 2:36:00
  Bouldering5 1:47:00
  Total35 29:02:15 117.33 188.83 8250
averages - sleep:8.2 weight:137.5lbs

«»
3:15
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Aug 31, 2013 #

9 AM

Sport Climbing (BCC) 1:00:00 [3]
slept:8.5 weight:138.4lbs

10d, 12a at the Pile first go, 11b, 11b, 10a; cd with a couple burn at white wave

Friday Aug 30, 2013 #

Note
slept:8.0 weight:137lbs (rest day)

Thursday Aug 29, 2013 #

5 AM

Road Run 44:00 [3] 5.0 mi (8:48 / mi) +300ft 8:20 / mi
slept:7.0 weight:137.4lbs shoes: Grey/Red Lunarglide

Road Run 44:08 [3] 5.03 mi (8:46 / mi) +300ft 8:18 / mi
slept:7.0 weight:137.2lbs

Slow and hilly in the new hood.

Wednesday Aug 28, 2013 #

4 PM

Road Run 30:10 [3] 3.52 mi (8:34 / mi)
slept:8.0 weight:136.4lbs shoes: Kinvara5B

Pretty awful jog in the heat on the Riverton JRP b/t the work day and PM work stuff. First mile was decent, and then major meltdown.

Tuesday Aug 27, 2013 #

5 AM

Road Run 43:19 [3] 5.2 mi (8:20 / mi) +300ft 7:54 / mi
slept:6.5 weight:135lbs shoes: ProGrid Ride5

1st AM run from new house. Weight down from not eating enough, dehydrated. Just a lot going on, but it's good stuff.

Sunday Aug 25, 2013 #

9 AM

Strength Training 2:00:00 [3]
slept:7.7 weight:137.4lbs

Moving. Excellent cross training...for something, I'm sure.

Saturday Aug 24, 2013 #

9 AM

Sport Climbing (BCC) 1:00:00 [3]
slept:9.3 weight:137lbs

Mileage at S Curves and the Pile. No falls/ takes today. Endurance is coming along.
10d,11a,11a,11c,10d,11d

Friday Aug 23, 2013 #

5 AM

Road Run 34:47 [3] 4.15 mi (8:23 / mi) +150ft 8:06 / mi
slept:7.7 weight:137.4lbs shoes: GreenMirage3

Easy. Legs ok.

Thursday Aug 22, 2013 #

5 AM

Road Run 43:12 [3] 5.31 mi (8:08 / mi) +175ft 7:53 / mi
slept:6.5 weight:136.8lbs shoes: Grey/Red Lunarglide

Picked up pace last 2mi. Good run.

Wednesday Aug 21, 2013 #

5 AM

Road Run 42:39 [3] 5.05 mi (8:27 / mi) +150ft 8:13 / mi
slept:7.5 weight:138lbs shoes: ProGrid Ride5

Easy before, gasp, work. Hips stiff but in all a decent run.

Tuesday Aug 20, 2013 #

7 AM

Bouldering (LCC) 56:00 [3]
slept:8.5 weight:137.4lbs

Spent 2 hours in the canyon. warm and humid. 56 points (V0-6) in Cabbage Patch, 5 Mile, and the Gate. I wanted to get in some mileage, plus start getting my skin ready for the fall. Skin was the limiter today. In all, I climbed better than expected considering the conditions and lack of bouldering up there. Good morning before a busy day of errands.

Monday Aug 19, 2013 #

5 AM

Road Run 8:44 [3] 0.85 mi (10:16 / mi)
slept:6.3 weight:138.6lbs shoes: Kinvara5C

Woke at 4 and couldn't fall back asleep. From the start, my lower back felt pretty tight, and the pace was 10-12mm. Decided to just pull the plug.

Sunday Aug 18, 2013 #

10 AM

Road Run 50:45 [3] 6.3 mi (8:03 / mi) +200ft 7:49 / mi
slept:11.0 weight:137lbs shoes: Kinvara5B

Easy to moderate. Legs felt ok. Hips and lower back were a little creaky from not stretching the past couple days, post climbing and running. Good jog though.
11 AM

Strength Training 6:00 [3]

KB once thru with 15lb. 1min/ exercise
sbpu 2x15, 4x 10
75sec plank
stretching

Saturday Aug 17, 2013 #

8 AM

Sport Climbing (Maple) 1:00:00 [3]
slept:6.0

Onsight / warm up on 10a, 10d. TR'd the 10d to clean it.
Worked a 12b and took twice and then about an hour later climbed draw to draw on the top half of an 11d after feeling decent on the bottom half. It was an okay work day. Endurance is the limiter. None of the moves felt hard. I just don't have the guns yet. Fun day after camping out down there last night.

Friday Aug 16, 2013 #

Note
slept:9.8 weight:137.2lbs

Finally a big night of sleep. My whole body feels a little tired but no soreness or major stiffness.
8 AM

Road Run 1:01:29 [3] 7.25 mi (8:29 / mi) +300ft 8:10 / mi
shoes: Kinvara5B

Easy to moderate with B. legs felt pretty good. Did some strides and let it roll the downs. Finished with uphill 200.

Thursday Aug 15, 2013 #

8 AM

Sport Climbing (Maple) 10:00 [3]
slept:7.5 weight:136lbs

8-1:30 with Mike. Great day.
Onsight 10a, repeat red point 11a, send proj 5.12a (EFS Direct) first go of the day, onsight 11b, red point 11c second go, onsight 11b

I felt like I still had more in me, but it was getting hot. Probably best not to bury myself, so I can get out some more this weekend. The fitness, technique, and no fear of falling is coming back. I'm already better at moving at route, vs bouldering, speed. Digging it.

Wednesday Aug 14, 2013 #

7 AM

Hiking 51:00 [3] 2.2 mi (23:11 / mi) +1000ft 16:12 / mi
slept:7.8 weight:136lbs shoes: Masochist2

Up and over Catherine's Pass from Albion Basin and back.
8 AM

Bouldering 15:00 [3]

Climbed 10 different slabs that I've seen loads of times while running but never climbed them. Hiked up with a little pad and rock shoes. More like soloing really short 5.5-5.7 routes than bouldering. Awesome morning out there, cool temps, no people.

Tuesday Aug 13, 2013 #

7 AM

Road Run 53:40 [3] 6.55 mi (8:12 / mi) +100ft 8:05 / mi
slept:8.5 shoes: Kinvara5B

Moderate miles picking up the pace when I felt like it. 6x 8sec hill sprints. My back felt a little tweaks after, so I took 400mg of ibu. Need to keep an eye on that, but I know it's from climbing, hanging in a harness, falling, etc.

Monday Aug 12, 2013 #

Note
slept:7.2 weight:137lbs

4:40 alarm came quick but feeling decent this morning.
8 AM

Sport Climbing (Maple Canyon) 1:00:00 [3]

Down there from 8:30-2:30
Onsight/ warm up on 10a, 10c, 10c at La Frontera before going back to Box Canyon.

Redpointed Skeet Shoot (5.11a) 2nd go. Should've onsighted it but started a few feet too far to the left and messed up the start- moron. Gave EFS (5.11d) 4 tries. I can do all of the moves. I just need to send it first try next time. It's short, but pumpy with some powerful moves.We finished the day TR'ing EFS Direct (5.12a), which is a cooler start to the route and not much harder. I would've liked to have sent EFS, but I felt better on it today than I did last time. So, it's progress. I just need to be patient. Meanwhile, the general base building on easy 10s and 11s is going well. I feel like I could comfortably onsight 11a/bs all day. I still need to figure out how much recovery time between burns works best for me. Having fun though.

Sunday Aug 11, 2013 #

8 AM

Road Run 51:47 [3] 6.6 mi (7:51 / mi) +250ft 7:34 / mi
slept:8.0 weight:137.4lbs shoes: Kinvara5C

Fartleky run picking up the pace when I felt like it. Hip flexors woke up whenever I went under 7mm pace, but not as bad as it has been before last week. Running less is helping my head and legs. Back to Maple tomorrow.

Saturday Aug 10, 2013 #

Hiking 45:00 [3] 3.0 mi (15:00 / mi)

Random hiking while ash raced. Pretty much a super lazy day, which was exactly what I needed.

Friday Aug 9, 2013 #

10 AM

Road Run 1:00:00 [3] 7.31 mi (8:12 / mi) +50ft 8:09 / mi
slept:8.5 shoes: Kinvara5C

Out and back on the bike path next to the highway outside of Jackson. Out in headwind on gradual uphill. Quicker coming back by 2.5minutes. Everything hurt the first 2 minutes but got better after first mile. Ended up being a good run.

Thursday Aug 8, 2013 #

Bouldering (Boule City- Tetons) 12:00 [3]

Did a few easy problems on fairly chossy boulders. But the hike in and out was cool, and it was one of the few places in the park not swarming with humans.
6 AM

Road Run tempo (2mi at HM-MP) 40:12 [3] 5.2 mi (7:44 / mi) +75ft 7:38 / mi
slept:7.4 weight:137.2lbs shoes: GreenMirage3

2mi wu
2mi in 6:36, 6:22
1.2mi cd

Hip flexors woke up when I picked up the pace, but it felt good to run a little faster today.

Wednesday Aug 7, 2013 #

Note
slept:10.0 weight:139.2lbs

Slept in til 8. Too many bevs last night but had fun. No soreness from yesterday, just a little fatigue.

Hiking (Broads Fork) 1:45:00 [3] 2.8 mi (37:30 / mi) +2100ft 21:56 / mi

10 AM

Trail Run (Broads Fork) 1:30:00 [3] 5.0 mi (18:00 / mi) +2000ft 13:03 / mi
shoes: Kinvara5C

Tuesday Aug 6, 2013 #

9 AM

Sport Climbing (Maple Canyon) 1:00:00 [3]
slept:7.5 weight:138.2lbs

In Maple Canyon from 8:30-3 for a base rebuild day. Onsight four 5.10bs, flash 5.11b, and then got smacked down on a bouldery 5.11d that I did all of the moves on but just didnt have the gas to put it together. Got on it twice. I'm making myself take a break from training for the marathon. Gotta get my psyche back. Super fun day today. Going back next week.

Monday Aug 5, 2013 #

8 AM

Road Run 42:39 [3] 5.2 mi (8:12 / mi) +75ft 8:05 / mi
slept:7.5 weight:138.2lbs shoes: Kinvara5C

Easy with some strides. Legs feel ok but are blocked by my psoas/hip stiffness issue. Getting out the door was a major victory.

Sunday Aug 4, 2013 #

Note
slept:10.2 weight:139.4lbs

Slept through the alarm. I feel really tired. I'll take the next couple days, maybe the whole week, easy. Need to recharge legs and head.
2 PM

Bouldering (Deep water solo- pool) 12:00 [3]

Went to the Olympic training center pool to climb on the pro climbing comp wall. Paid $10 for 3 climbs. One route was 5.9. The other was 10c, I think. So, it was jug hauls and then all of a sudden you're at the last hold 35' above the water. Scarier to let go than expected, but super fun. Incredible to think about the pros climbing 20' higher and dynoing at the top. There were a lot of people up there, so we spent a lot of time in line. But, there were also skiers doing aerials into the pool, which was cool to watch. Super fun, unique day in the sun. Just what I needed.

Saturday Aug 3, 2013 #

10 AM

Road Run 44:00 [3] 5.06 mi (8:42 / mi) +150ft 8:28 / mi
slept:8.0 weight:138.4lbs shoes: GreenMirage3

Bad head and legs first 3 miles. Didnt get to bed til past midnight after going to the climbing comp in PC last night. Generally feel off this morning. Frustrated with how I'm feeling right now. I need to not force it and err on the side of rest.
3 PM

Bouldering (LCC) 12:00 [3]

Did a few easy problems at white pine south, then hung out by the water.

Friday Aug 2, 2013 #

9 AM

Trail Run (Pipeline) 1:32:30 [3] 9.5 mi (9:44 / mi) +500ft 9:16 / mi
slept:9.3 weight:137.8lbs shoes: Asics Gel-Lyte 33 v2

Easy with B. Took about 5 miles before my legs came around.

Thursday Aug 1, 2013 #

4 AM

Road Run tempo (3x2600 HM-10k pace) 1:30:14 [4] 11.25 mi (8:01 / mi) +75ft 7:58 / mi
slept:6.0 weight:139.2lbs shoes: Kinvara5B

Woke at 3 and couldn't fall back asleep after trying for 30 minutes. I was out the door at 4:10 and got myself psyched by the knowledge that I wouldn't be dodging any cheerleaders this morning.

3.1mi wu
3x 2600 at HM-10k pace/ 4min active recovery
(Hit lap every 800)
3:16, 3:13, 3:11, 47
3:12, 3:10, 3:11, 46
3:13, 3:11, 3:09, 43
2.6mi cd

It ended up being a good run. The hip flexor/ psoas stretch Amiee told me about seems to be helping. This is day 3 of doing it. I did as part of my warm up, and then again before I ran home from the track.
12 PM

Strength Training 30:00 [3]

This ended up being a kettlebell/ calisthenic medley as I watched 3 or 4 different kettlebell workouts on youtube and did a bunch of random stuff. Picked up some new exercises, got an okay burn going.

« Earlier | Later »