Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending Aug 31, 2019:

activity

time

miles

+ft

Road Run

30:24:31

233.25

(7:49)

375.38

(4:52)

10096

Bouldering

6:18:00

Strength Training

12:00

Dog Jog

5:58

0.58

(10:18)

0.93

(6:24)

Total

37:00:29

233.83

376.32

10096

averages - sleep:8.2 weight:136.6lbs

3:08

0:00

» now

Saturday Aug 31, 2019 #

6 AM

Road Run warm up/down 6:00 [3] 0.6 mi (10:00 / mi)
shoes: Freedom ISO2- Red

Totally dark. Easy jogging with one stride.

Road Run race 3:02:51 [5] 26.28 mi (6:57 / mi) +425ft 6:51 / mi
ahr:153 max:172 slept:6.0 shoes: Freedom ISO2- Red

Pocatello Marathon
3 gels (@~60min, 85min, and 20mi), water and powerade at AS. Didn't look at hr at all, just went by feel. I wanted to run smart today and just cover the distance. Aided, but still a PR by 69 seconds. Fun morning. Good event. Nice temps. I feel kinda broken but def feeling psyched and confident for St. G. 7th OA, 2nd M40-49. Winner was 42.

Friday Aug 30, 2019 #

Note
slept:8.1 weight:136lbs (rest day)

Slept ok. Body feels pretty good.

Thursday Aug 29, 2019 #

5 AM

Road Run 40:43 [3] 5.03 mi (8:06 / mi) +166ft 7:51 / mi
ahr:129 max:155 slept:8.2 weight:137.2lbs shoes: NB 880v8

Easy + 4x 20s/60s. Legs felt kinda heavy but turned over for the strides. Maybe being a little mental. Literally 30% of the office called in sick yesterday. Nose a little stuffy this AM but fine. Rest tmw. Don't be mental. Last night was another night of getting to bed before 8. Warm out this AM.

Wednesday Aug 28, 2019 #

5 AM

Road Run 1:02:15 [3] 7.62 mi (8:10 / mi) +305ft 7:52 / mi
ahr:128 max:142 slept:8.1 weight:137.2lbs shoes: Saucony Ride ISO- Blue

Easy. Head pretty good. Legs tired but ok. Feeling work and Sunday's run. NBD. Lights out at 7:40 last night. Thinking a lot about Sat and what to shoot for, if anything. Choose wisely.

Tuesday Aug 27, 2019 #

5 AM

Road Run 45:07 [3] 5.44 mi (8:18 / mi) +187ft 8:02 / mi
ahr:128 max:142 slept:6.3 weight:137lbs shoes: NB 880v8

Pretty awful sleep but feel ok.
Nice and easy in the hood. Legs kinda tired but decent. Good head. Cool temps. Nice AM. Last night considered doing 4x 1k T today, and then easy the rest of the week. Need to recover more from Sunday. Nice job being less dumb. Not sure what to shoot for this weekend. Take it as it comes.

4 PM

Strength Training 3:00 [3]

3x 15, then 5, 5, ring push ups. Almost did an HB work out at home.

Monday Aug 26, 2019 #

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

Decent sleep. Body feels decent overall this AM.

Sunday Aug 25, 2019 #

10 AM

Road Run long 2:00:38 [4] 16.04 mi (7:31 / mi) +1333ft 6:58 / mi
ahr:159 max:176 slept:10.0 weight:136.8lbs shoes: Freedom ISO2- Red

1 gel, 16oz water, wore ~6oz water.
Another hot one in Emigration. Steady effort up. Mi9-14 were meant to be at MP: 638, 636, 645, 636, 636, 637, 634; next 1.5mi at 10k pace 620, .51 in 3:15. Easy .5mi cd.
Goal MP pace was 640-50 but just let it roll. Had to fight a it in the last 1.5mi but head and legs were mostly up for it. Solid run. Starting to dig running up and down that canyon.

12 PM

Road Run 2:12 [3] 0.21 mi (10:29 / mi)
ahr:134 max:139 shoes: Freedom ISO2- Red

extra jog back to the car after dumping water on my head.

Saturday Aug 24, 2019 #

9 AM

Road Run 50:03 [3] 6.04 mi (8:17 / mi) +301ft 7:55 / mi
ahr:132 max:145 slept:10.5 weight:137.2lbs shoes: NB 880v8

Lights out by 9:30 last night. Decent big sleep. Easy hood jog. Legs a little tired, but ok. Nice to be out in the sun. Impulsively reg'd for Pokey Marathon for next week's long run.

Friday Aug 23, 2019 #

5 AM

Road Run 1:08:35 [3] 8.55 mi (8:01 / mi) +384ft 7:42 / mi
ahr:129 max:148 slept:6.8 weight:137.2lbs shoes: Saucony Ride ISO- Blue

Day 2 of waking before 4. Oh well. Decent legs and head. Cooler temps this AM. Easy hood jog. Nice one.

Thursday Aug 22, 2019 #

Note
slept:7.0 weight:135lbs

Woke at 3:45 and felt awake. Jeez. Decent sleep though. Work dreams.

5 AM

Road Run warm up/down 18:28 [3] 2.2 mi (8:24 / mi) +34ft 8:16 / mi
ahr:121 max:135 shoes: Lime Breakthru 4

Road Run tempo 26:15 [4] 4.04 mi (6:30 / mi)
ahr:163 max:173 shoes: Lime Breakthru 4

Hot and smokey in the basin the track sits in. Goal pace was 620-630/1600
628,626,628,629, 23sec for last 100
Pretty good run. Feel good about it.

Road Run warm up/down 26:05 [3] 3.03 mi (8:37 / mi) +122ft 8:18 / mi
ahr:138 max:154 shoes: Lime Breakthru 4

4 PM

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

Flashed four v5s. Useless on anything harder. NBD. Good to move and dissociate for a while.

Wednesday Aug 21, 2019 #

5 AM

Road Run 1:03:17 [3] 7.56 mi (8:22 / mi) +304ft 8:04 / mi
ahr:123 max:140 slept:7.6 weight:135.6lbs shoes: NB 880v8

Easy hood jog.

Tuesday Aug 20, 2019 #

5 AM

Road Run intervals 1:04:21 [4] 8.05 mi (8:00 / mi) +328ft 7:42 / mi
ahr:135 max:169 slept:7.6 weight:135.6lbs shoes: Breakthrough 4 Blue

37min E
12x 45/75
Plan called for E or 12-16x 1min
Legs and head were ok but got better so improvised. Felt good. Paces in 540s. Cooler temps this AM w/ pockets of cold air. Nice.

Monday Aug 19, 2019 #

Note
slept:9.4 weight:135.8lbs

Good sleep but still felt pretty wrecked this AM. Lights out at 7:30 last night. Work was nuts today. Flew by.

5 PM

Dog Jog 5:58 [3] 0.58 mi (10:18 / mi)
shoes: Kiger 4

Sunday Aug 18, 2019 #

9 AM

Road Run 2:46:22 [4] 21.15 mi (7:52 / mi) +1684ft 7:19 / mi
ahr:154 max:168 slept:10.1 weight:135.8lbs shoes: Freedom ISO2- Red

3 gels, 20oz water
Up and over Little Mt from the zoo. Just went by feel the whole time. LSD was acceptable. Stuff hurt the last couple miles as I rationed water. But got it done. Good one considering I wasn't sure I'd get out of bed this AM.

Saturday Aug 17, 2019 #

Note
slept:9.5 weight:135.8lbs (rest day)

Up late watching Endgame. NBD. Nice to have one day when I'm not trying to get to bed by 8:30. In bed til 9AM.

Friday Aug 16, 2019 #

5 AM

Road Run 54:18 [3] 6.5 mi (8:21 / mi) +321ft 7:59 / mi
ahr:129 max:153 slept:7.7 weight:135.2lbs shoes: NB 880v8

Easy plus 6x 30/30, 3x 10 sec hs
Good legs and head. Mellow jog. Nice AM.

4 PM

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

Send v5, v7. Flash v5. Pretty fun. Ended w/ 7x 7:3 on the HB

6 PM

Strength Training 1:00 [3]

3x 12 ring push ups at home

Thursday Aug 15, 2019 #

Note
slept:7.5 weight:134.8lbs

5 AM

Road Run warm up/down 15:17 [3] 1.81 mi (8:27 / mi) +32ft 8:18 / mi
ahr:127 max:142 shoes: Breakthrough 4 Blue

Road Run intervals (Yasso 800s) 50:11 [5] 6.2 mi (8:06 / mi)
ahr:146 max:176 shoes: Breakthrough 4 Blue

8x 800/ 400 jog in same time. 800 jog after #8 for 10k total
258, 259, 259, 259, 301, 301, 301, 302
Good workout, despite not hitting sub 3 on last 4. Tried hard. Stayed positive. Was still able to run 44 for last 200. Hard run.

Road Run warm up/down 5:56 [3] 0.61 mi (9:43 / mi) +32ft 9:16 / mi
shoes: Breakthrough 4 Blue

Jog home form the track.

Wednesday Aug 14, 2019 #

5 AM

Road Run 1:01:49 [3] 7.45 mi (8:18 / mi) +243ft 8:03 / mi
ahr:125 max:139 slept:7.5 weight:135.6lbs shoes: NB 880v8

Nice and easy before hard one tmw. Legs felt pretty good. Good head. Nice morning.

Tuesday Aug 13, 2019 #

5 AM

Road Run 1:30:32 [3] 11.38 mi (7:57 / mi) +544ft 7:37 / mi
ahr:136 max:157 slept:6.5 weight:137.8lbs shoes: Saucony Ride ISO- Blue

Mostly easy. Decent legs and head. Legs a little tired last 30min but ok. Up late after dinner date w/ fam. But, no bevs(!) so decent quality sleep.

Monday Aug 12, 2019 #

Note
slept:8.2 weight:137.6lbs (rest day)

Sunday Aug 11, 2019 #

9 AM

Road Run long 2:23:15 [4] 19.03 mi (7:32 / mi) +579ft 7:19 / mi
ahr:154 max:167 slept:8.4 weight:137.2lbs shoes: Freedom ISO2- Red

~20oz water. 3 gels. 1st at 70min, then every 30min
Didn't sleep great, and the dog was got me up at 4am. Was able to go back to sleep until 6:30. Felt super tired and out of it all morning before the run.

Parked at mouth of Provo Canyon. Started with some out back to the south, then up to S. Fork and back. Goal was 19mi in under 2:30. HRM was acting weird, so hr data not useful. Kept pace 7:40-7:50 until last 6mi back to the car. Moderate sustained effort. Legs and head were good once I got rolling. First time not running in the dark in a week. Solid run. Feeling a little stronger. Keep it up.

Saturday Aug 10, 2019 #

Note
slept:10.0 weight:136.2lbs (rest day)

Friday Aug 9, 2019 #

5 AM

Road Run 41:17 [3] 5.03 mi (8:12 / mi) +189ft 7:56 / mi
ahr:128 max:141 slept:7.4 weight:136lbs shoes: NB 880v8

Mellow and easy. Much cooler today, high 50s. Nice. Legs tired but ok. Head fine. Psyched it's Friday. Crazy, but good, work week.

4 PM

Bouldering (Gym) 1:12:00 [3]
shoes: 5.10 Dragon

Sent a v5 and came off the last move of a v6. Low energy but still fun one with B. This week has cooked me, but things are really good.

Thursday Aug 8, 2019 #

5 AM

Road Run tempo 46:10 [4] 6.4 mi (7:13 / mi)
ahr:159 max:179 shoes: Lime Breakthru 4

4x 2k T/ 400 jog
(Lapped each 2k at 1k. Goal was 8min or faster)
401+357
359+358
359+358
400+357
1100 jog after #4
10.3k total at the track

Good one. Lapped at a 1k during each 2k and all Ks were as fast or faster than the 1ks I did last week. Cooler temps this AM. Better head today too. Good legs.

Road Run warm up/down 4:35 [3] 0.52 mi (8:49 / mi) +29ft 8:22 / mi
ahr:142 max:146 shoes: Lime Breakthru 4

Road Run warm up/down 14:00 [3] 1.62 mi (8:39 / mi) +32ft 8:29 / mi
ahr:128 max:138 slept:7.6 weight:137.2lbs shoes: Lime Breakthru 4

wu
Slept better last night.

Wednesday Aug 7, 2019 #

5 AM

Road Run 47:31 [3] 5.8 mi (8:12 / mi) +219ft 7:55 / mi
ahr:131 max:150 slept:7.2 weight:137.6lbs shoes: Saucony Ride ISO- Blue

Easy in the heat and dark. Rec center sign said 91. Idk. Good legs and head. 3x 10sec hs at the end. Feeling ok but not sleeping well. Soldier on.

Tuesday Aug 6, 2019 #

5 AM

Road Run intervals 50:21 [4] 6.39 mi (7:53 / mi) +215ft 7:38 / mi
ahr:141 max:169 slept:7.2 weight:137.4lbs shoes: Breakthrough 4 Blue

15min wu
12x 1min/1 min
12 min cd

Decent legs and head after the first mile. Mentally felt easy. Good one. Work is crazy this week. So hot. Bust it out.

4 PM

Bouldering (Gym) 42:00 [3]
shoes: 5.10 Dragon

Quick one w/ B after work. Body out of whack from crazy, but overall ok, day at work. Hardly having time to eat or drink or go to the bathroom. Crazy. Good to move though. Flashed a v5 and a super soft v6. Tried some 6s and 7s. Didn't feel rad.

Monday Aug 5, 2019 #

Note
slept:8.3 weight:136.4lbs (rest day)

Legs kinda sore. Overall, body feels ok.

Sunday Aug 4, 2019 #

7 AM

Road Run tempo 1:34:03 [3] 12.02 mi (7:49 / mi) +1611ft 6:57 / mi
ahr:152 max:176 slept:8.8 weight:137lbs shoes: Freedom ISO2- Red

No water or gels. Parked at coffee shop by the duck pond and ran up BCC past S Curves to roughly the Vigor 10k start (6mi up) and back. Goal was to roll down hopefully mid 6mm pace, and then pick up intensity from 80 (mi9.85)-90 (mi11.53) minutes. Hit 6mi at ~55min. Down miles were 641, 627, 608, 610, 554, and 317 for .53, with .49/ 3:57 cd. Head, legs, and body good, even on ascent with headwind. Solid effort.

12 PM

Bouldering (Gym) 1:12:00 [4]
shoes: 5.10 Dragon

Ugh. A little bit higher on two hard v6s. Flashed an old v6, and then did the v7 low start of it 1st go. Tried some other 6s and 7s. Had fun but def losing some mo to try hard higher on the wall. NBD. No need to get hurt in there.

2 PM

Strength Training 2:00 [3]

db curls and some core stuff at home

Saturday Aug 3, 2019 #

11 AM

Road Run 31:16 [3] 3.78 mi (8:16 / mi) +113ft 8:03 / mi
ahr:134 max:147 slept:10.5 weight:137.8lbs shoes: NB 880v8

Easy jog after a lazy morning. Felt ok.

Friday Aug 2, 2019 #

5 AM

Road Run 1:06:12 [3] 8.31 mi (7:58 / mi) +309ft 7:42 / mi
ahr:136 max:154 slept:8.1 weight:138lbs shoes: Freedom ISO2- Red

Easy in low 70s temps. Nice AM. Head good. Legs a little tired but ok. Hip flexors a little sore. 3x 30/30, 1 x45 sec hard in last mile. Good one.

4 PM

Bouldering 1:12:00 [3]
shoes: 5.10 Dragon

Flashed a v6 and v5. Sent another v6 2nd go. Bailed a couple moves from the top of a tall 6 and a 7 on flash goes to avoid hucking from the top to save my back. Good to move after sitting all day at a work training.

6 PM

Strength Training 6:00 [3]

3x 12 ring push ups, various core stuff

Thursday Aug 1, 2019 #

5 AM

Road Run warm up/down 10:42 [3] 1.32 mi (8:06 / mi) +8ft 8:04 / mi
ahr:129 max:142 slept:8.5 weight:137.2lbs shoes: Lime Breakthru 4

In bed by 8. Slept pretty well. Awake at 4:55.

Road Run intervals (8x 1000/200) 44:39 [3] 6.21 mi (7:11 / mi)
ahr:158 max:175 shoes: Lime Breakthru 4

8x 1000/ 200 jog
600 jog after #8
10000 total

Goal was 3:48-3:54. Not even close to hitting that. Oh well. Just tried not to get too much slower by the end.
400, 358, 356, 358, 359, 402, 402, 400

Legs not rad this AM. Head bad for first half, which is typical and something I need to work on.

Road Run warm up/down 9:15 [3] 1.03 mi (8:59 / mi) +47ft 8:36 / mi
ahr:135 max:148 shoes: Lime Breakthru 4

« Earlier | Later »