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

Training Log Archive: chino

In the 31 days ending Dec 31, 2019:

activity # timemileskm+ft
  Road Run20 17:14:23 126.88(8:09) 204.19(5:04) 5870
  Trail Run7 9:24:59 55.13(10:15) 88.72(6:22) 7519
  Bouldering6 7:36:00
  Sport Climbing3 4:42:00
  Backcountry Ski1 2:05:00 9.23(13:33) 14.85(8:25) 1542
  Strength Training5 18:00
  Total40 41:20:22 191.24 307.77 14931
averages - sleep:8.2 weight:136.3lbs

«»
4:47
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Dec 31, 2019 #

9 AM

Backcountry Ski 2:05:00 [3] 9.23 mi (13:33 / mi) +1542ft 11:42 / mi
slept:8.6 weight:137.2lbs shoes: Sportiva/SkiTrab Maximos

Up to Big Water from the gate w/ B. Bonked early but ate a Clif Bar and felt better. Really cold, maybe in the teens but clear. Eventually got in to a rhythm. B was smoking me today though. Nice. The down was fun at times. No falls. Super crowded in the last mile. Wasn't that psyched to be skiing there. But, it was a good first day back on skis to work on systems a little. Passed Grayson Murphy running fast uphill on the ski down.
12 PM

Trail Run 1:00:53 [3] 7.1 mi (8:35 / mi) +424ft 8:07 / mi
ahr:139 max:162 shoes: NB 880v8

Had B drop me off at Church Fork. Jog/ hike up to the P-line, down RG, then on the rd to home. So about half trail/ half rd. Legs felt a little wooden but ok. Psyched to maintain the mo to run home after skiing. Wanted to get in some miles. Nice job. Next up, gym...
3 PM

Sport Climbing (Gym) 1:42:00 [4]
shoes: Anasazi Arrowhead pt2

w/ B and Michael. Powered down kinda fast.
10a+10c, 12a, 3 hang 12c, dog half way up 12b, eeked out a 10c. Ouch.

Monday Dec 30, 2019 #

10 AM

Trail Run 1:18:01 [3] 8.15 mi (9:34 / mi) +735ft 8:49 / mi
ahr:139 max:149 slept:8.0 weight:135.4lbs shoes: Hoka SI2 - Red

Ok sleep after getting home late. P line from RG TH. Ok legs and head. Glad I went up there rather than force a rd run. Would have gone longer but had to be home for delivery ppl. Good one.

Sunday Dec 29, 2019 #

Note
slept:8.4

Decent sleep. Pouring rain. TBD if I can sneak in a run. Rest/ travel day is fine too.

Saturday Dec 28, 2019 #

10 AM

Trail Run 1:33:01 [4] 10.65 mi (8:44 / mi) +515ft 8:21 / mi
ahr:138 max:178 slept:8.5 shoes: Ride ISO- Orange

E to hard w/ B at Turkey Run Park. At mi 7.5, and on the paved trail, did 2mi in 6:19, 6:19 (last .5mi on dirt), 1.1 mi cd. Only about 3mi not on dirt for the run. Winding singletrack thru dense woods, crossed a creek a few times. Freakin cool area.

Woke at 8:15 feeling rocked from last night and the past couple days of not enough sleep or food. So, psyched that this run even happened. Shorts and short sleeves again. The sun even came out a few times. The rain started just as we finished. Awesome park.

Friday Dec 27, 2019 #

9 AM

Trail Run 1:12:03 [3] 7.51 mi (9:36 / mi) +595ft 8:55 / mi
ahr:133 max:157 slept:8.0 shoes: Ride ISO- Orange

Easy to mod w/ B in Cherokee Park. Such a cool park. 99% on trails. Avoided getting lost. Lungs incredible. Legs ok. Shorts and short sleeve. Rad. Broken sleep on the floor but felt feeling decent enough.

Thursday Dec 26, 2019 #

5 AM

Road Run 1:00:39 [3] 7.27 mi (8:21 / mi) +370ft 7:58 / mi
slept:6.6 weight:135.6lbs shoes: Breakthrough 4 Blue

Crappy sleep but woke at 4:20 and felt mostly awake. Cold and clear. Legs better than expected though tired. Good job getting out before a travel day. Learning more of the hood streets. Awesome breakfast smells coming from the restaurants and bagel joints.

Wednesday Dec 25, 2019 #

7 AM

Road Run 1:03:02 [3] 7.42 mi (8:30 / mi) +458ft 8:02 / mi
ahr:130 max:150 slept:8.0 weight:135lbs shoes: NB 880v8

Slow in the snow and slush. Kinda sucked but almost enjoyed it a few times. Good job getting up and out before Xmas day stuff. Still haven’t found a flat, easy route in the new hood. Made it to the track for a slush lap though.

Tuesday Dec 24, 2019 #

9 AM

Trail Run 1:09:45 [3] 7.21 mi (9:40 / mi) +937ft 8:37 / mi
ahr:133 max:157 slept:8.1 weight:136lbs shoes: Hoka SI2 - Red

Slow w/ Ash. Hilly BST from the zoo. Felt tired for most of it. Good to get off road though. Cool and gray before the mud thawed. No bevs last night but up late after family thing. This week may wreck me. Oh well. Bring it on.
12 PM

Sport Climbing (Gym) 1:30:00 [4]
shoes: Anasazi Arrowhead pt2

8 pitches w/ B. 10b-12c

Monday Dec 23, 2019 #

10 AM

Road Run 30:42 [3] 3.66 mi (8:23 / mi) +238ft 7:54 / mi
ahr:130 max:159 slept:9.8 weight:136.4lbs shoes: NB 880v8

Broken by better sleep last night. Legs tired and lungs not great. Gray and uninspiring conditions. Had to rush back to meet the plumber.

Strength Training 6:00 [3]

Sunday Dec 22, 2019 #

Note
slept:8.5 weight:137.2lbs

Not great sleep in the new place. Oh well. Lots to do.
11 AM

Road Run 1:39:30 [4] 12.38 mi (8:02 / mi) +1069ft 7:26 / mi
ahr:144 max:172 shoes: Ride ISO- Orange

No gels or water. Down parleys to SHP for one CW loop then back the same way. Uphill return went by faster than expected. Hard route. Solid effort. Was worried about how I’d feel today. Went ok.

Saturday Dec 21, 2019 #

9 AM

Note
slept:10.5 weight:134.8lbs

Pretty big sleep. Cloudy head. Run, move stuff, gym.
10 AM

Road Run 45:07 [3] 5.12 mi (8:49 / mi) +192ft 8:31 / mi
ahr:133 max:157 shoes: NB 880v8

E w/ B + strides. Legs came around. Mid 40s temps. Actually really nice out. Air not awful yet. Nice job clearing 40 mpw.
3 PM

Sport Climbing (Gym) 1:30:00 [3]
shoes: Anasazi Arrowhead pt2

Fun one w/ michael b. 7 pitches 10a-12c. Fun to change it up, not hit the ground at all for once.

Friday Dec 20, 2019 #

5 AM

Road Run 18:42 [3] 2.3 mi (8:08 / mi) +34ft 8:01 / mi
ahr:135 max:149 slept:7.9 weight:136.4lbs shoes: Freedom ISO2- Red

Road Run tempo 10:10 [4] 1.55 mi (6:34 / mi)
ahr:160 max:170 shoes: Freedom ISO2- Red

Last AM pre-work BHS track run from home
2500 T at the track (hit lap every 800)
3:15, 3:16, 3:15, 23s

Effort felt decent. Fine legs and head. Erred on going shorter since I don't have anything coming up. Decent run in cold, but warmer and hazier, conditions. Bust out work, then 2 weeks off. Sofa king psyched.

Road Run warm up/down 10:12 [3] 1.21 mi (8:26 / mi) +50ft 8:07 / mi
ahr:143 max:154 shoes: Freedom ISO2- Red

3x 10sec hs

Thursday Dec 19, 2019 #

5 AM

Road Run 45:20 [3] 5.36 mi (8:27 / mi) +176ft 8:12 / mi
ahr:129 max:145 slept:6.9 weight:136.4lbs shoes: NB 880v8

Easy jog. Sleepy. Legs felt pretty good a couple times though. Feeling a little over the dark and cold this AM. Whatev.

Wednesday Dec 18, 2019 #

4 AM

Road Run intervals 57:14 [4] 7.33 mi (7:49 / mi) +247ft 7:34 / mi
ahr:146 max:172 slept:7.2 weight:136.8lbs shoes: Breakthrough 4 Blue

20min wu
5x 2min/ 1min
5x 1min/ 1min
4x 30/90
1x 1min
3min cd

Almost slept in but thought about possibility of junk food at lunch. Ended up being really good. Paces were 630s-50; 6-6:15; 530s-50s. Cold, clear. Nice job getting up. Legs feeling peppier. Nice.
4 PM

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

They took down the v8 proj. Flashed a new v5 and v6. Worked some new 6s and 7s. Kinda low mo today. NBD.

Tuesday Dec 17, 2019 #

5 AM

Road Run 1:01:21 [3] 7.51 mi (8:10 / mi) +284ft 7:53 / mi
ahr:136 max:155 slept:7.5 weight:136.2lbs shoes: NB 880v8

Easy + 3x 10sec hs. Legs felt better than they did on Sunday. Rt hip flexor kinda sore but ok. ~15F. Face mask weather. Clear w/ only wind coming out of BCC. Nice mellow jog.

Monday Dec 16, 2019 #

Note
slept:7.2 weight:136.2lbs (rest day)

Broken sleep. Feel ok. A lot of house stuff on tap after work.
5 PM

Strength Training 3:00 [3]

125 ring push ups, sets of 20-33

Sunday Dec 15, 2019 #

9 AM

Note
slept:11.0 weight:135.8lbs

Big sleep.
11 AM

Road Run long 1:31:15 [4] 11.35 mi (8:02 / mi) +534ft 7:42 / mi
ahr:143 max:167 shoes: Freedom ISO2- Red

From CH to MC place. Legs never felt rad. But, pace was ok w/out trying to push it. Need to get some longer run patience back. Route kinda sucked- loud, lots of church, ski, holiday traffic. Oh well. Good job running for 90 minutes. The bar needs to be raised soon. Painted for about 2 hours after the run.

Saturday Dec 14, 2019 #

Note
slept:10.5 weight:137lbs

Big sleep. Back way stiff when I woke. 400mg ibu. Probably from moving heavy stuff last night.

Almost zero run mo lately. Oh well. There's time to get it back.
9 AM

Road Run 46:05 [3] 5.14 mi (8:58 / mi) +181ft 8:41 / mi
ahr:126 max:147 shoes: Ride ISO- Orange

Slow and easy with B in the sloppy slush. Not too cold though. No wind. Could've been worse. Some stop and go at crosswalks and trying to catch some runaway dogs. In all, good jog unhurried in the daylight. Glad I got out.
12 PM

Bouldering (Gym) 2:00:00 [4]
shoes: Testarossa

Fun one w/ B, Mike, and Kumi. Sent the v7 proj 1st go. Flashed a v6. Worked some 6s and 7s. Did all but one of the moves on a new v8 proj. Psyched to get back on it.

Friday Dec 13, 2019 #

Note
slept:7.8 weight:136.2lbs (rest day)

Tried to sleep in w/out success. Slept ok though.

Thursday Dec 12, 2019 #

5 AM

Road Run intervals 52:39 [4] 6.6 mi (7:59 / mi) +230ft 7:43 / mi
ahr:140 max:172 slept:7.7 weight:135.2lbs shoes: Freedom ISO2- Red

Wonky HRM today.
11min wu
15x 30/90
13min cd

Ok legs and head. Warmer and breezy. Good run.
3 PM

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

Tried a new 7 and some 6s. Worked a v7 that I should have flashed. I got to the second last move on the 3rd or 4th go, and then just powered down after trying it a bunch of times. Oh well. Something to send quick next time. As a consolation, I flashed a punchy v5 at the end. Digging gym bouldering these days.

Wednesday Dec 11, 2019 #

5 AM

Road Run 51:17 [3] 6.38 mi (8:02 / mi) +233ft 7:46 / mi
ahr:132 max:152 slept:6.8 weight:136.4lbs shoes: NB 880v8

Almost slept in. Tired. Ended up being a decent enough jog. Cold but clear. Good job getting out. Body getting tweaky with painting so much. Hopefully, today will be the last day for a while.

Tuesday Dec 10, 2019 #

5 AM

Road Run 55:46 [3] 7.06 mi (7:54 / mi) +308ft 7:35 / mi
ahr:138 max:152 slept:7.5 weight:135.6lbs shoes: Ride ISO- Orange

Easy, though my legs felt kinda heavy. Maybe still from Th and Fri. Nice AM. Good to get out. No bevs last night. Slept decent. May try to get out again after work. TBD. Gotta do some house stuff.
7 PM

Road Run 5:28 [3] 0.66 mi (8:17 / mi) +68ft 7:33 / mi
shoes: Kinvara 8

Quick out and back from the house after a few hours of painting to test the summit finish to the house.

Monday Dec 9, 2019 #

Note
slept:7.5 weight:136.4lbs

Bailed on an AM run after broken sleep. Stiff today from painting and bouldering yesterday. Jeez. Maybe run after work.

Woke in the middle of the night thinking about, among other things, Boston. I'll get properly back at it in the next couple weeks.
6 PM

Strength Training 3:00 [3]

105 ring pushups in sets of 12-20

Sunday Dec 8, 2019 #

3 PM

Road Run 7:13 [3] 1.0 mi (7:13 / mi) +9ft 7:09 / mi
shoes: Breakthrough 4 Blue

To the gym after painting most of the day.

Bouldering (Gym) 1:06:00 [4]
shoes: Testarossa

Flashed 2 v6s and a v5. Sent a v6 1st try of the day that I tried once last time. Worked some 6s,, 7s, and two 8s. Felt pretty good. Fun one.

Saturday Dec 7, 2019 #

6 AM

Note
slept:7.2 weight:137.6lbs

Up late after getting home late from the house. Up early for a quick jog before having to get to the house early. Not rested.
7 AM

Road Run intervals 31:17 [4] 4.02 mi (7:47 / mi) +131ft 7:33 / mi
ahr:144 max:164 shoes: Freedom ISO2- Red

w/ B. Fartlek-y to go thru the gears after 2 days of slogging. Longest rep was ~.6mi at mid 6 pace. Then a bunch of 20-30 sec hard. Decent legs and head. Nice AM. Good one. Now, go paint the kitchen.

Friday Dec 6, 2019 #

Note
slept:7.5 weight:136.4lbs

Bailed on AM run. Legs a little beat up this AM. Get out after work. Brought all the gear to work with me.
4 PM

Trail Run 1:22:28 [4] 6.02 mi (13:42 / mi) +1943ft 10:30 / mi
ahr:143 max:160 shoes: Hoka SI2 - Red

1.3 mi jog wu, then a couple miles up Olympus. Legs were tired but ok. Good to get above the soup, get some pics. Slow jog by headlamp back down. Crazy foggy at the bottom when I finished.

Thursday Dec 5, 2019 #

Note
slept:8.2 weight:137.8lbs

Skipped an AM run b/c the air still sucks. Get out after work on foot or skis. No bevs since Saturday night. How am I gaining weight? Jeez. Unfortunately, I don't feel infinitely better. Maybe I'm sleeping better. Idk.
4 PM

Trail Run (Grandeur) 1:48:48 [4] 8.49 mi (12:49 / mi) +2370ft 10:08 / mi
ahr:143 max:160 shoes: Hoka SI2 - Red

Earned a beer! Fun run from BH to Grandeur summit. Slow and weak sauce on the steeps but steady effort and pace on the descent. Super foggy up top. Pretty rad. Psyched to get up there and away from the world for a little bit. Good one.

Wednesday Dec 4, 2019 #

5 AM

Road Run intervals 54:04 [4] 7.02 mi (7:42 / mi) +266ft 7:26 / mi
ahr:147 max:169 slept:7.7 weight:138lbs shoes: Freedom ISO2- Red

Weight up again. Pizza for dinner last night. Slept better. Almost stayed in bed. Thanks, cat, for making me get up.

12min wu
10x 1min/1min
10x 30/90
~3:30cd

Cold-ish. Hazy, gross air. Felt good to mix up the paces. Wasn't psyched for another cold, dark jog. Nice job getting out, though running in this garbage air may have shortened my life by a few days.
4 PM

Bouldering 1:15:00 [4]
shoes: Testarossa

Flashed two v5s and a v6. Worked some 6s and 7s. Fun. Feeling more psyched to start training for climbing once we get the garage set up.
6 PM

Strength Training 3:00 [3]

75 ring push ups, sets of 15-22

Tuesday Dec 3, 2019 #

5 AM

Road Run 52:35 [3] 6.41 mi (8:12 / mi) +284ft 7:52 / mi
ahr:130 max:145 slept:6.9 weight:136.8lbs shoes: NB 880v8

No bevs again, which feels like it's helping me feel better. Idk. Legs and head ok. Kinda sleepy. Broken sleep. Cold and hazy this AM. Ok jog.

Monday Dec 2, 2019 #

Note
slept:9.0 weight:136.4lbs (rest day)

Back to work. No bevs last night. Nice job. Keep it up.
4 PM

Strength Training 3:00 [3]

101 ring push ups in sets of 10-18. Trying to dial in the new set up in the garage. Low mo day and junk show at work.

Sunday Dec 1, 2019 #

Note
slept:11.0 weight:135.4lbs

In bed til 9:30 this AM! Woke at 2:30 and didn't fall back asleep until after 4.
11 AM

Road Run 1:24:45 [4] 10.13 mi (8:22 / mi) +508ft 7:59 / mi
ahr:140 max:159 shoes: Ride ISO- Orange

First 2.8mi w/ B. Slow and easy. Felt kinda ragged the last few miles. Dug a little hole Wed-Fri, I guess. Ok enough jog, considering the slow, late start and general mental fog I have today.
3 PM

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

Fun one w/ B. Sent a v7 1st go of the day and a v5 first go of the day I couldn't do before. Worked some 7s. Feel pretty wrecked.

« Earlier | Later »