Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending Mar 31, 2016:

activity

time

miles

+ft

Sport Climbing

16:00:00

Trail Run

12:41:18

75.98

(10:01)

122.28

(6:14)

11031

Bouldering

9:12:00

Hiking

3:54:00

7.5

(31:12)

12.07

(19:23)

2500

Campusing

51:00

Strength Training

24:00

Hangboard

6:00

Total

43:08:18

83.48

134.35

13531

averages - sleep:8.3 weight:138lbs

3:54

0:00

» now

Thursday Mar 31, 2016 #

Note
slept:7.0 weight:138.6lbs

Early work start, up too late. Bad combo but feel ok. Hope to run after work.

4 PM

Trail Run 31:00 [3] 3.0 mi (10:20 / mi) +250ft 9:35 / mi
shoes: Pegasus

Weak sauce easy jog. Whatever.

Wednesday Mar 30, 2016 #

5 PM

Trail Run (Corner Canyon ) 54:42 [4] 6.23 mi (8:47 / mi) +969ft 7:39 / mi
shoes: Pegasus

Great jog from OS TH. Legs and head good. Found out today ALB died of breast cancer on Easter. Life...Great to get out and clean out my head. Picked up the pace the last couple miles. Effort felt comfortable.

Tuesday Mar 29, 2016 #

Note
slept:7.5 weight:138lbs

4 PM

Bouldering (Gym) 30:00 [3]
shoes: Scarpa Vapor V

Super weak sauce today. Repeated a few probs up to v4. Zero power, low psyche. Definitely not recovered from the weekend. NBD.

Strength Training (Weights) 9:00 [3]

3 sets db chest press 8 reps @30lb, 3x10 shrugs @30lb
3 sets 10 suspension push ups + extreme plank

Monday Mar 28, 2016 #

Note
slept:7.8 weight:138.6lbs

Holy cow. Freakin wrecked this morning. Great weekend though. Maybe jog after work. If the weather is still crappy, maybe just read and lounge.

Sunday Mar 27, 2016 #

Note
slept:9.4 weight:138.2lbs

Good sleep. Body a little beat up, but head is good. Psyched to hit it again today w/out the weight of the proj.

9 AM

Hiking 45:00 [3] 1.5 mi (30:00 / mi) +500ft 22:48 / mi
shoes: Bajada II

To/ from billboard

10 AM

Sport Climbing (American Fork) 3:00:00 [4]
shoes: Scarpa Vapor V

10c, send The One 12a 2nd go plus tried The One that got away but couldn't do the big move. Ugly send on The One but got it done. Send Muscle and Hurt 12c (soft?) 2nd go- cool roof moves to pocketed face. Had to fight a bit. I'm psyched to have fought and won on that send. Kinda lame finish to the day, bailing after the 3rd bolt on Ambush (sandbagged 12a/b). Solid day though. Cool to do some routes I'd not done up there. It's time to find a proper proj. It was rad to watch Dalton B. up there hiking 13s. Climbing is good.

Saturday Mar 26, 2016 #

Note
slept:9.5 weight:138.2lbs

Slept til 8:30. Nice. Stayed up too late watching Mockingjay 2. It sucked, but it was the last one, thankfully.

10 AM

Hiking 45:00 [3] 1.5 mi (30:00 / mi) +500ft 22:48 / mi

To/ from Billboard. 26 up, 19 down. PR descent. Ha.

11 AM

Sport Climbing (American Fork) 3:00:00 [4]
shoes: Testarossa

10c, moves on 12a The One, send Eating the Gun 5.12d on 4th go of the day. Yes! High point on 1st burn, but foot slipped. No style points on the bulge on the send, but f' it. So glad to get it done. A key hold is about to break/ is loose too, so I'm extra psyched to send it. Stressful, man. As always, it was a good process. Gorgeous day up there and had it to ourselves. Awesome 1/2 b-day.

Friday Mar 25, 2016 #

Note
slept:8.1 weight:138.2lbs

Decent sleep. Feel pretty good this morning. Run after work if the weather doesn't suck.

4 PM

Trail Run (Corner Canyon ) 50:18 [3] 5.5 mi (9:09 / mi) +755ft 8:06 / mi
shoes: Saucony Ride 6

Decent jog in the sun and wind. Legs ok. Good to get out. I don't want to totally lose the run fitness. Psyched to climb.

Thursday Mar 24, 2016 #

Note
slept:8.0 weight:137.2lbs

4 PM

Bouldering (Gym) 1:00:00 [4]
shoes: Testarossa

Decent sesh. Sent a 5 and 6 first go that I couldn't do on Tues. Flashed 2 new v4. Tried a new 7 and an 8. No progress on the 7 proj, despite trying some new beta. It's just that one move. It'll come.

5 PM

Strength Training 3:00 [3]

3 sets db chest press
6 reps each @40, 45, 50

Campusing 21:00 [3]

In the shed.
12 sets. I think I climbed a little too long at the gym. Power was a bit low. Oh well. Fine sesh + some "extreme" planking using the webbing suspended from the rafters. Sure.

Wednesday Mar 23, 2016 #

Note
slept:7.8 weight:137.8lbs

Wine and ice cream for dinner last night. Nice one.

4 PM

Trail Run (Dog Jog Fail) 30:00 [3] 2.3 mi (13:03 / mi) +150ft 12:17 / mi
shoes: Bajada II

From Orson Smith. Ran ~1.5mi before C could no longer be trusted to not take off down a gully toward mischief. Carried her most of the .7mi back to the car. Oh well. At least the sun was out. I didn't feel like going back out after we got back home. Try again tmw.

Tuesday Mar 22, 2016 #

Note
slept:7.7 weight:139lbs

4 PM

Bouldering (Gym) 1:06:00 [3]
shoes: Testarossa

Flash two new 5s and a 6. Sent another 5 2nd go and fell on the last move on a new 6. Felt pretty good. No progress on the 7 proj. Nice job not staying too long. Crappy weather today.

5 PM

Strength Training 6:00 [3]

Core and shoulder fly to front with 10lb plates, 3x 10 at home after gym.

Monday Mar 21, 2016 #

Note
slept:7.0 weight:138.4lbs

Slept poorly. Body a little stiff this morning but not too bad. Doing a few minutes of yoga the past 2 days after climbing has helped, I think.

Sunday Mar 20, 2016 #

Note
slept:10.3 weight:138.2lbs

Good sleep. Body feels ok. Head is good. Back to AF.

10 AM

Hiking 54:00 [3] 1.5 mi (36:00 / mi) +500ft 27:22 / mi

To/from Billboard + some extra yardage chasing after C after she went off route on the way up.

11 AM

Sport Climbing (American Fork) 3:00:00 [5]
shoes: Testarossa

10c, hang draws on 12b for B, 5 or 6 burns on Eating the Gun 12d. Last go was high point- I'd clipped the last draw and fell off trying to grovel over the final bulge. Pumped out. Oh well. It's taking longer than I'd thought it would, but I'm making big gains every time on it. Should send next trip up there. I need to stop thinking about grades. It's a route I haven't done, not a number.

Saturday Mar 19, 2016 #

Note
slept:8.7 weight:137.6lbs

10 AM

Hiking 45:00 [3] 1.5 mi (30:00 / mi) +500ft 22:48 / mi

To/from Billboard

11 AM

Sport Climbing (American Fork) 2:30:00 [5]
shoes: Miura VS Blue

10b,10b, hung draws on 12a for B, 3 burns on Eating the Gun 12d. High point to big cross move on every go. Went to the top 1st and 3rd go. One hung it 3rd go, which is good progress. Solid day, I guess. Didn't feel great. Up too late watching Walking Dead. Mental breakthrough day though. Idk. That cave area psyches me out. Maybe go back tmw. I know I can send it.

Friday Mar 18, 2016 #

Note
slept:7.9 weight:138.2lbs

Super deep sleep. Wow. Taking a long time to wake up this morning.

5 PM

Trail Run (Corner Canyon ) 50:14 [3] 5.5 mi (9:08 / mi) +811ft 8:01 / mi
shoes: Pegasus

Decent out and back from .6 up the dirt rd at Orson Smith. Legs pretty good, overall better than on Wed. Hopefully, I didn't burn too much juice in my legs for tmw. But, great to get out. Work is kicking my butt a little bit. Oh well. Bust it out.

Thursday Mar 17, 2016 #

Note
slept:7.2 weight:137.2lbs

Had an orange and some raisins and almonds for dinner. Slept well but not enough. Finished HoC season 4 last night. Long work day but may try to run after. My lower back is threatening to spasm, I think.

Wednesday Mar 16, 2016 #

5 PM

Trail Run (Corner Canyon Loops) 1:00:00 [3] 6.05 mi (9:55 / mi) +929ft 8:39 / mi
shoes: Saucony Ride 6

Easy from Orson Smith. Legs fine. Kinda lazy effort. Really nice day out. Good to get out. My body felt uncoordinated from climbing the past 2 days.

Tuesday Mar 15, 2016 #

Note
slept:8.0 weight:138.4lbs

Body feels ok this morning. Took a while to fall asleep.

4 PM

Bouldering (Gym) 1:24:00 [3]
shoes: Testarossa

A lot of resting between burns on v7 proj. I've done all the moves, just need to stick the low percentage move on redpoint. Ugh. Didn't lift weights like I'd planned. But, you can't send it if you don't get on it. It was a good mental skills day- visualizing, perseverance. No regrets. Hopefully run tmw. Looks like we'll be climbing Sat and Sun. Psyched to get back to AF.

Monday Mar 14, 2016 #

Note
slept:8.4 weight:139.4lbs

5 PM

Bouldering (Gym) 1:15:00 [4]
shoes: Testarossa

Decent sesh on new problems. Flash 2 5s, a 6 (nice), another hard 5 after a few goes and all but 2 moves on a new 7. I felt pretty good. Too cold to jog. Psyched to climb.

Sunday Mar 13, 2016 #

Note
slept:9.4 weight:137.8lbs

Feel a little beat up this morning. Run or climb today. TBD. Pretty gray outside.

Note
slept:2.0

Nap from 1-3. Tired today. Darn it.

10 AM

Trail Run 1:09:12 [3] 6.2 mi (11:10 / mi) +1553ft 9:01 / mi
shoes: Pegasus

From the church on the BST up Cherry Creek trail and back.
The new pegasus felt ok, not as soft as I'd hoped/ expected. I'll give them another run or two.

Saturday Mar 12, 2016 #

9 AM

Hiking 45:00 [3] 1.5 mi (30:00 / mi) +500ft 22:48 / mi

To/from Billboard 25 up, 20 down

10 AM

Sport Climbing (American Fork) 2:30:00 [5]
shoes: Miura VS Blue

wu 10b, send American Flyers from upper start 2nd go 12a- felt really hard. 2 burns on Eating the Gun 12d to 5th bolt 1st go, 6th bolt 2nd go. High point to 5th bolt on 2nd go. Have beta worked out. I think I'm not quite recovered from Thur. Kinda crappy attitude at first, bit now I'm really psyched to do Eating the Gun.

Friday Mar 11, 2016 #

Note
slept:8.0 weight:137.8lbs (rest day)

Thursday Mar 10, 2016 #

Note
slept:8.1 weight:136.4lbs

4 PM

Bouldering 30:00 [3]

Warm up at the gym. Repeated up to v5, plus did a 5 I'd not done.

Strength Training 6:00 [3]

weights
3 sets db press, db curl, db shoulder fly 4-8 reps
I want to start lifting a little again.

5 PM

Campusing 30:00 [4]

Pretty rad shed sesh. 18 sets- basic ladders to multiple 1 hand bumps. Felt pretty good. I'm psyched to campus more to hopefully get some power but also gain more snap and snatch. Gorgeous afternoon. I'm glad I built that campus board. A systems wall would be sick too.

Wednesday Mar 9, 2016 #

Note
slept:8.1 weight:138.6lbs

Slept ok but got to bed later than I wanted (~9). Body and head feel decent though.

5 PM

Trail Run tempo 1:19:41 [4] 7.5 mi (10:37 / mi) +1763ft 8:41 / mi
shoes: Saucony Ride 6

2mi aided tempo in 6:47, 6:33 after 5mi mostly uphill grunt "warm up." Legs pretty good. Nice temps. Climb was on a trail I'd not been on. Kinda cool. Not sure how beneficial the tempo was but it helped me get some turnover. Decent jog.

Tuesday Mar 8, 2016 #

Note
slept:7.1 weight:137.8lbs

Up at 4:30 for early work start. Tired but ready to rip. Legs tired but ok.

4 PM

Bouldering (Gym) 1:15:00 [4]

Good session. Sent a v5 and a v6 that were new from last week. Sent the 6 last go/ hail mary attempt at the end of the day. So psyched. Can't send it if you don't get on it.

Unfortunately, I climbed too long so I didn't have the skin or juice to hangboard when I got home. Rookie. I'll try again on Thur. Psyched to run tmw, planning a trail fartlek.

Monday Mar 7, 2016 #

Note
slept:8.5 weight:139.4lbs

Fat from burrito and ice cream. Jeez. Decent sleep. Body feels pretty good. Possible run after work today.

5 PM

Trail Run 1:01:00 [3] 6.5 mi (9:23 / mi) +660ft 8:34 / mi
shoes: Saucony Ride 6

3.4mi on the rd in 30:25 and got home to B heading out for a trail run with C, so I went out again with them for 3.1 in 30:44. Legs felt better on "2nd" run. Really nice evening on the trails.

Sunday Mar 6, 2016 #

Note
slept:10.0 weight:139lbs

Heavy from pizza and ice cream last night. Body feels tired but not overly beat up. Rain and wind- off to the gym today.

11 AM

Sport Climbing (Gym) 2:00:00 [4]

OS 11a, 11a, 12a, send 12a 3rd go, 1 hang 12b, send 12a 2nd go. 9 pitches. Could've kept climbing, but B was done. Probably for the best. Kinda fun after getting used to the crowded gym route climbing vibe. Good to see my indoor route fitness hasn't really declined, though I didn't get anything harder than 12b (which I should've onsighted).

Saturday Mar 5, 2016 #

Note
slept:8.7 weight:137.2lbs

Would've liked to have gotten more sleep. Woke at 6:10 and couldn't fall back asleep. Feel ok though. 20+ on tap for the day. Oh boy.

8 AM

Trail Run long (Corner Canyon Loops) 3:30:56 [4] 20.0 mi (10:33 / mi) +2062ft 9:37 / mi
shoes: Saucony Ride 6

4 or 5 gels and water. 2 S Caps. Gray and warm and breezy- perfect temps really. Felt pretty heavy the first hour, then stuff hurt the 2nd hour. 3rd hour I started feeling pretty good. Turned on music at 16.5mi, and then I felt amazing. Finished strong. I can't believe I ran 20 miles today. Crazy.

Friday Mar 4, 2016 #

Note
slept:8.3 weight:137.2lbs

Better sleep. Body feels better today. Gym after work. Long run tmw.

4 PM

Bouldering (Gym) 1:00:00 [3]

Ok sesh after a long work day. What a week. Flash a new 6, send new 6 2nd go, new 5 2nd go. The 5s were harder than the 6s. Whatever. Climbed so-so. Not that psyched but it felt good to move.

Thursday Mar 3, 2016 #

Note
slept:8.0 weight:136.8lbs (rest day)

Not great sleep once again. Jeez. I keep waking up around 4:15, and then taking a while to fall back asleep. Oh well. Legs feel ok this morning. Rt hip flexor is still a little sore but no different from yesterday at work.

Stayed at work late. Hungry, headache. Rest day to go into the weekend fresh.

Wednesday Mar 2, 2016 #

5 PM

Trail Run 1:04:15 [4] 7.2 mi (8:55 / mi) +1129ft 7:46 / mi
shoes: Saucony Ride 6

CC loops. Good legs today. Shorts and no shirt. Mi 5 was 7:03 and mi7 was 7:14. Felt good to pick up the pace. Great run. Psyched.

Tuesday Mar 1, 2016 #

Note
slept:8.0 weight:137.4lbs

Cat woke me 30min early. Feel ok. Can't stop thinking about work. Nuts.

4 PM

Bouldering (Gym) 1:12:00 [3]

Ok session. Sent the hard v6 proj on the 45 wall- really psyched on that. Repeated other stuff up to v5 and worked another hard 6. Climbed too long.

5 PM

Hangboard 6:00 [3]

5.5 sets at home but started feeling tweaky- climbed too long. Oh well. Did a 1 L 1 arm hang on the lg rock ring crimp for 8sec. Couldn't do it right arm, so R lg crimp, L small brimp for 10sec. 3 sets of core after.

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