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

Training Log Archive: chino

In the 31 days ending Jan 31, 2019:

activity # timemileskm+ft
  Road Run22 24:58:27 186.46(8:02) 300.08(5:00) 7609
  Bouldering7 8:54:00
  Backcountry Ski4 6:29:28 19.4(20:05) 31.22(12:28) 6264
  Resort Ski1 1:42:00 12.0(8:30) 19.31(5:17)
  Trail Run1 42:59 5.05(8:31) 8.13(5:17) 205
  Dog Jog2 8:28 0.76(11:08) 1.22(6:55)
  Strength Training3 7:00
  Total40 43:02:22 223.67 359.96 14078
averages - sleep:8.5 weight:135.6lbs

«»
4:44
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jan 31, 2019 #

Note
slept:8.5 weight:135.8lbs (rest day)

Throat a little better (maybe?). Head a little more cloudy. Idk. Stay positive.

Wednesday Jan 30, 2019 #

Note
slept:8.1 weight:136.2lbs

Head achey and throat sore. Nice. There's time to get better and for the forecast to change. Que sera sera.
4 PM

Road Run 37:50 [3] 4.34 mi (8:43 / mi) +73ft 8:35 / mi
shoes: Blue Ride 10

4mi messy miles at the horse park, then some a little more chasing C around the park near home. Legs felt not great, then ok. Typical race week jog. Don't overthink it. Throat still sore, but breathing is ok. Still psyched to see what I can do on Saturday. Looking forward to getting out of town.

Tuesday Jan 29, 2019 #

Note
slept:8.1 weight:136.2lbs

Fighting off a sore throat. Run after work.
4 PM

Road Run 43:27 [3] 5.36 mi (8:06 / mi) +201ft 7:50 / mi
shoes: Orange Ride 10

Easy + 4x 30/30
Legs ok. Kinda crappy "after work" legs but sunny and not too cold. Shorts. Air kinda gross though. Good to get out. First time since maybe last Sunday that right glute and hamstring haven't felt tight and achey the first mile or two. So, that's good. Don't overanalyze it.

Monday Jan 28, 2019 #

Note
slept:8.1 weight:136.2lbs (rest day)

Good sleep after taking a while to fall asleep. Lower back a little stiff. Low psyche. Recharge this week.
4 PM

Dog Jog 3:21 [3] 0.36 mi (9:19 / mi)
shoes: Kiger 4

Legs felt decent. Right glute and hamstring felt good. Nice.

Sunday Jan 27, 2019 #

11 AM

Road Run 57:12 [3] 7.17 mi (7:59 / mi) +429ft 7:33 / mi
slept:10.1 weight:135.2lbs shoes: Blue Ride 10

SHP. 1st lap w/ B and C. Sunny and not too cold. Shorts! Legs and head came around, though my chest felt kinda congested. Good to change up the scenery. Fun jog in the park.

Saturday Jan 26, 2019 #

Note
slept:9.8 weight:136.4lbs

10 AM

Road Run 1:27:02 [3] 10.18 mi (8:33 / mi) +605ft 8:06 / mi
shoes: Orange Ride 10

Easy. 1st 3.3mi with B, then solo. Legs never rad. Just feel tired. Rest. At least it was sunny and clear.

Friday Jan 25, 2019 #

5 AM

Road Run 38:20 [3] 4.08 mi (9:24 / mi) +125ft 9:08 / mi
slept:7.7 weight:134.8lbs shoes: Lime Ride 10

Legs would not go. Started to open a little in the last mile. Wtf? Body feels off. Tired of running in the cold and dark. Just play through, hope for the best. Sleep in tmw.
4 PM

Bouldering (Gym) 45:00 [4]
shoes: 5.10 Dragon

There for over 75 minutes, I think. Rested a lot b/t burns on the v7 I worked on Monday. Felt good to move around a bit w /something other than jogging. After a discouraging start, I ended up sending it. No more climbing until after the race next weekend. Ready for a mellow weekend.

Thursday Jan 24, 2019 #

Note
slept:8.7 weight:136lbs

Bailed on AM run after hearing the plow come by at 3:30. Run after work. Slept hard. Tired, man.
4 PM

Road Run intervals 1:03:21 [4] 8.06 mi (7:52 / mi) +391ft 7:31 / mi
shoes: Kinvara 8

2mi wu
1-2-3-2-1-2-3 w/ equal rest
2.7mi cd

Legs ok but never rad. Pace down to high 5mm pace. Roads better today and wore shorts. Nice. Need to run in the AM to make sure I'm just having "after work" legs. Glutes feel wonky this week.
5 PM

Strength Training 2:00 [3]

3x 12 ring push ups

Wednesday Jan 23, 2019 #

Note
slept:8.7 weight:135lbs

Pretty good sleep. Fell into a winter funk unexpectedly. Darn. Try to run it off after work today.
4 PM

Road Run 52:04 [3] 6.14 mi (8:29 / mi) +297ft 8:07 / mi
shoes: Blue Ride 10

Ok jog once I got going. Body stiff the first mile or so. Roads are messy. Good job getting out.

Tuesday Jan 22, 2019 #

Note
slept:8.4 weight:134.8lbs (rest day)

Back to work. Fun family night last night after the power went out before 5p. Cooked dinner on the camp stove and did some reading.

Body feels ok today but def tired.

Monday Jan 21, 2019 #

Note
slept:9.6 weight:134.8lbs

Dumping snow all morning. Body doesn't feel too bad. Gym later, maybe run.
9 AM

Road Run 30:47 [3] 3.38 mi (9:06 / mi) +64ft 8:57 / mi
shoes: Peregrine 7 Red

Slow in the snow. Kinda treacherous. Mellow jog.
12 PM

Bouldering (Gym) 1:48:00 [4]
shoes: 5.10 Dragon

Pretty good one w/ B. Sent a new v7 1st go of the day. Did all moves but the 1st big one on a new v6 first go. Did all the moves on a pretty hard v7 on the 45.

Sunday Jan 20, 2019 #

9 AM

Resort Ski (Alta) 1:42:00 [3] 12.0 mi (8:30 / mi)
slept:8.4 weight:135.6lbs shoes: Sportiva/SkiTrab Maximos

Not sure how to quantify this. 24.1mi with lift rides up. Out there for over 4 hours. Really fun with B. I'm getting better. Psyched.
3 PM

Road Run 31:01 [4] 4.21 mi (7:22 / mi) +157ft 7:07 / mi
shoes: Breakthrough 4 Blue

Post-ski shakeout. Legs a little heavy but good. Mile splits down to 6:41 for mile 4. Shorts weather before the storm gets here. Really good jog. Nice job getting out.

Saturday Jan 19, 2019 #

Note
slept:10.5 weight:135.6lbs

9 AM

Road Run long 2:24:09 [4] 19.05 mi (7:34 / mi) +1048ft 7:12 / mi
shoes: Lime Ride 10

3 gels, 22oz water. Plan was 15-18 at, minimum, 7:42 pace. 1st 8 in just under 8min pace, next 11 at ~7:20 avg, with 3 of them under 7min. Gray and kinda cold. Solid effort. Feel decent about this training cycle. I put in a good bit of hours, just not sure enough of them were spent running. TBD.

Friday Jan 18, 2019 #

9 AM

Road Run 1:10:46 [3] 8.42 mi (8:24 / mi) +526ft 7:56 / mi
slept:9.0 weight:135.2lbs shoes: Blue Ride 10

Low mo start but legs and head came around. 1st 3mi w/ B, then solo. Decent jog in gray and snow. Just felt off from long day at work yesterday and late night. Commence ripping the 4 day weekend.
12 PM

Bouldering (Gym) 1:21:00 [3]
shoes: 5.10 Dragon

Decent sesh. Sent 2 new v6s, worked a 7. Pretty fun.

Thursday Jan 17, 2019 #

5 AM

Road Run 50:20 [3] 5.66 mi (8:54 / mi) +187ft 8:37 / mi
slept:7.7 weight:136lbs shoes: Lime Ride 10

E + 5x 8sec hs
Legs and body not great but the last mile felt ok. Need to take recovery more seriously, esp after long runs. Good job getting out. 13+ hr work day on tap.

Wednesday Jan 16, 2019 #

Note
slept:7.6 weight:135.6lbs

In bed by 9:30 after going out for dinner w/ B, B, and D. Slept well. Go to bed early tonight! Plan to run after work. Def feeling out of the training groove lately. 4 day weekend coming up, so I'll be able to get back on it.
4 PM

Road Run 1:07:30 [3] 8.23 mi (8:12 / mi) +533ft 7:44 / mi
shoes: Blue Ride 10

Mostly easy. Never felt great- typical after work run kinda crappy feeling. Warm enough for shorts though. Ok jog on a route I don't really like.

Tuesday Jan 15, 2019 #

5 AM

Road Run tempo 1:05:11 [4] 8.41 mi (7:45 / mi) +277ft 7:31 / mi
slept:7.6 weight:134.8lbs shoes: Breakthrough 4 Blue

2mi wu
2x 2mi at HM pace/ 3min jog
720, 709 net uphill out
647, 655 net down/ aided back
2.1mi cd

Based pace off 3:21 marathon / 1:36 half from Daniels' book. So, goal pace was 7:22. Effort felt good. Rolled back at the same effort on 2nd set. Decent run. Legs pretty good.
4 PM

Bouldering (Gym) 45:00 [3]
shoes: 5.10 Dragon

Weak sauce low mo. Repeated up to v6.

Monday Jan 14, 2019 #

4 PM

Dog Jog 5:07 [3] 0.4 mi (12:47 / mi)
slept:7.9 weight:136.4lbs shoes: Kiger 4

Chased the dog around the park. Tired but good vibes at work. Body tired but feels ok.

Sunday Jan 13, 2019 #

Note
slept:10.9 weight:135.6lbs

11 AM

Backcountry Ski (Miil D) 2:48:47 [3] 6.79 mi (24:52 / mi) +2518ft 18:24 / mi
shoes: Sportiva/SkiTrab Maximos

Gorgeous day in BCC. Got up to 9200'+ on The Cone and skied it. Def getting better on the descents. Nice. Rad to get up a bit higher in the sun. Super fun day.

Saturday Jan 12, 2019 #

Note
slept:7.5 weight:134.8lbs

Up early to run with RC group. 23 miles or more. Get psyched. Weird week but things are good.
7 AM

Road Run long 3:02:14 [4] 23.6 mi (7:43 / mi) +451ft 7:35 / mi
shoes: Lime Ride 10

30oz water, 5 gels.
With Kendall the whole time and an RC group of 40 or so the first 5 miles before they took off for a tempo workout. Cold and gray but so rad to get out with other people today. Even saw Jared Ward. Great to get out with Kendall. I wouldn't have kept it so steady and picked up the pace at the end if I'd been solo. Solid effort. Psyched.
11 AM

Bouldering (Gym) 1:42:00 [4]
shoes: 5.10 Dragon

Somehow a really good sesh before my body knew what was happening. Flashed two new v5s and a v6. Sent another v6 3rd go. Worked a new 7 and 8.

Friday Jan 11, 2019 #

Note
slept:7.5 weight:136.2lbs (rest day)

Thursday Jan 10, 2019 #

5 AM

Road Run 39:20 [3] 4.02 mi (9:47 / mi) +115ft 9:32 / mi
slept:7.2 weight:136lbs shoes: Blue Ride 10

So slow. Legs wouldn't go. Good to get out and process some stuff in my head though. Nice morning. Legs opened up a little on a couple downhills. Just tired. NBD.

Wednesday Jan 9, 2019 #

Note
slept:8.4 weight:136lbs

Decent sleep but feel pretty tired. Try to get out after work but have some errands.
4 PM

Road Run 1:11:17 [3] 8.5 mi (8:23 / mi) +399ft 8:02 / mi
shoes: Asics DynaFlyte 3

Had a splitting headache at work. Made myself get out bc it was sunny and warm. Shorts! Legs not rad but good to get out.
5 PM

Strength Training 3:00 [3]

4x 12 ring push ups

Tuesday Jan 8, 2019 #

5 AM

Road Run intervals 1:00:18 [4] 7.72 mi (7:49 / mi) +239ft 7:35 / mi
slept:7.0 weight:136lbs shoes: Breakthrough 4 Blue

Not much sleep but felt ok.
2mi wu
1-2-3-2-1-2-3 ladder w/ = amt rest between. Pace down to high 5mm
2.1mi cd
Legs ok. Colder than I though it'd be. Roads kinda slick but no falls. Decent run.
5 PM

Backcountry Ski (Porter Fork) 46:47 [3] 3.18 mi (14:43 / mi) +907ft 11:35 / mi
shoes: Sportiva/SkiTrab Maximos

1 bump due to later than planned start. Legs kinda cooked anyway. Headlamp on the descent.

Monday Jan 7, 2019 #

Note
slept:8.1 weight:136lbs

Slept ok. Storm blowing in. Maybe run after work. Low mo today.
4 PM

Trail Run 42:59 [3] 5.05 mi (8:31 / mi) +205ft 8:12 / mi
shoes: Ride9- Side 2

Easy + 5x 10 sec strides on the road. Legs ok. Surface kinda choppy on the park trail. Didn’t feel rad. Decent jog overall.

Sunday Jan 6, 2019 #

10 AM

Backcountry Ski (Porter Fork) 1:00:09 [3] 3.57 mi (16:51 / mi) +1090ft 13:04 / mi
slept:10.5 weight:135lbs shoes: Sportiva/SkiTrab Maximos

One bump today. Felt decent on the way up. Fun snow on the way down but I didn't have goggles. Bird box challenge. Snowing tons. Would've liked to have gone up at least one more time. Left the canyon and went shopping for some goggles. Maybe go up tmw.

Saturday Jan 5, 2019 #

10 AM

Road Run long 2:32:00 [4] 20.03 mi (7:35 / mi) +844ft 7:18 / mi
slept:10.5 weight:135.6lbs shoes: Lime Ride 10

20oz water, 3 gels. Cold.
2mi E
15mi mod in 1:53
3mi E

Solid effort. Tons of hood loops. Tired of trying to figure out where to get in a long run. Don't want to drive anywhere. Wasn't that bad actually. One more long run next weekend. Legs pretty spent on last mile today. Good jog.
3 PM

Bouldering (Gym) 1:18:00 [3]
shoes: 5.10 Dragon

Decent sesh. Flashed a new v7 and fell off the last move on a new 5 and 6. No power for anything steep. Good to move around though. Crazy busy.

Friday Jan 4, 2019 #

5 AM

Road Run 41:53 [3] 5.05 mi (8:18 / mi) +174ft 8:02 / mi
slept:7.1 weight:135.4lbs shoes: Blue Ride 10

Almost bailed on this one but couldn't fall back asleep. Easy effort but legs moved ok. F'ing cold again (duh). Glad I got out. Brain is kind of a POS since last night. Need to get out of vacation mode but not back into the routine. Dry January ended last night.

Thursday Jan 3, 2019 #

5 AM

Road Run 58:29 [4] 7.52 mi (7:47 / mi) +253ft 7:32 / mi
slept:7.8 weight:135.6lbs shoes: Asics DynaFlyte 3

Easy to moderate effort in the really cold. Legs and head decent. Good one. Nice job getting up at 4:30. Dry January going well so far.
4 PM

Bouldering (Gym) 1:15:00 [3]
shoes: 5.10 Dragon

Ok sesh. I could feel the AM run + work. Not on break anymore...
Sent the v6 cave proj first go. Good links on the lower start. One go on the v9 proj but felt weak.

Wednesday Jan 2, 2019 #

Note
slept:7.1 weight:135.4lbs (rest day)

Back to work. Woke at 2 and took an hour to fall back asleep. Typical.

Tuesday Jan 1, 2019 #

11 AM

Backcountry Ski (American Fork/Deer Creek) 1:53:45 [3] 5.86 mi (19:25 / mi) +1749ft 15:08 / mi
slept:9.1 weight:136.2lbs shoes: Sportiva/SkiTrab Maximos

One bump today. Good practice on some steeper up and even linked 2 turns in knee deep powder. Slowly getting better descending, getting more confident. Sunny but super cold. Stayed warm, except for my face in the last mile down. Fun day out w/ B.
4 PM

Road Run intervals 53:56 [4] 7.33 mi (7:21 / mi) +220ft 7:09 / mi
shoes: Breakthrough 4 Blue

10min wu
5x 3min hard/ 2min E; 30sec E; 2min hard
2.2mi cd
Avg paces 603-628, down to 531
Mindless hood loops fartlek. Legs surprisingly good. Nice job getting out the door. First run in the Breakthroughs. I like them.
Back to work tomorrow. Hopefully, I can sleep well tonight. Rest day tmw.
5 PM

Strength Training 2:00 [3]

3x 10 ring push ups

« Earlier | Later »