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

Training Log Archive: chino

In the 31 days ending May 31, 2020:

activity # timemileskm+ft
  Trail Run9 24:26:19 135.67(10:48) 218.34(6:43) 27074
  Road Run18 19:12:38 134.81(8:33) 216.96(5:19) 9486
  Bouldering3 3:03:00
  Sport Climbing1 1:30:00
  Strength Training12 57:30
  SS MTB3 29:42 5.7(11.5/h) 9.17(18.5/h) 292
  Dog Jog5 25:00 2.54(9:51) 4.09(6:07) 43
  Total49 50:04:09 278.72 448.55 36895
averages - sleep:8.6 weight:135.3lbs

«»
5:10
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday May 31, 2020 #

7 AM

Road Run tempo 1:51:06 [4] 12.26 mi (9:04 / mi) +2150ft 7:46 / mi
ahr:139 max:169 slept:8.5 weight:136lbs shoes: Ride ISO White/Blue

Slept ok, but took a while to fall back asleep after the curfew alert text woke me up at 10PM. I read the news updates online for a half or so after that.

Parked at MC winter gate and ran up the rd. Ran the first few miles w/ B, and then picked up the pace, hit the end, head down to get B, and then ran up again. We ran up Big Water to the new-ish connector down to the rd. I did that 1.65mi loop again as B head back down. Mi9-12 were 615, 618, 603, 540. Legs were good, though still tired on the uphill. Great run in cool temps before the crowds took over.
11 AM

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

Millcreek Canyon sent an 11c at Jug Haul wall 3rd go. Dumb beta mess up on 2nd go. 1st go was mostly bolt to bolt to make sure all the holds didn't rip off. Went to Stitches Wall and onsighted a Steve Edwards 11a that was sharp and fun. Hot up there. Steep, loose approaches. But, fun low key climbing day.

Saturday May 30, 2020 #

Note
slept:9.3 weight:135.2lbs

11 AM

Road Run 50:22 [3] 6.02 mi (8:22 / mi) +311ft 7:59 / mi
shoes: NB 880v9

Easy in the heat after finishing w/ the yard. NBs actually felt good today. Great podcast w/ Mike Smith in Morning Shakeout during yardwork and start of run. Legs feeling better from Wed. Do something fast-ish tmw.
3 PM

Strength Training 9:00 [3]

15x 12 ring push ups on the minute
Did ab wheel, plank, should side/front earlier

Friday May 29, 2020 #

6 AM

Road Run 1:10:09 [3] 8.12 mi (8:38 / mi) +516ft 8:09 / mi
slept:8.2 weight:135lbs shoes: Ride ISO White/Blue

Easy-ish from home, but typically hilly. Legs still tired but decent jog.
9 AM

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

Sandy Mo. Only me and no more than 3 other ppl. Awesome. Flashed two v5s and a v6. Ran out of gas on some tries on v5-7. Pretty fun. 3x 7:3 HB at the end was all I could do. Forearms cooked.

Thursday May 28, 2020 #

6 AM

Road Run 49:47 [3] 5.6 mi (8:53 / mi) +232ft 8:33 / mi
slept:7.3 weight:135lbs shoes: Ride ISO White/Blue

Slow and easy. Legs tired but came around in the last couple miles.

Wednesday May 27, 2020 #

5 AM

Trail Run 5:04:07 [4] 22.22 mi (13:41 / mi) +7811ft 10:16 / mi
ahr:139 max:161 slept:6.0 weight:135lbs shoes: Breakthrough 4 Blue

Grandeur + Olympus. Parked at Einsteins, ran 1.5mi to W Grandeur p-lot. To summit in ~62min, down Church Fork to the rd, down the rd. Van AS at mi10.2 to switch out flasks/ pick up poles, 2.5mi on rd to Olympus TH. Up Olympus in ~1:40 w/ some route finding issues near summit. Whoops. Descent was fine. Last 2.5mi on the rd weren't too awful. Legs and body held up well. I never felt terrible (or very fast). Poles on Oly ascent were nice, distracted me from my legs. 1L water, 1L Tailwind, 5 gels, 1 Clif Bar. Elapsed time was 5:48. Spent the most time on Olympus summit and pulled over for quite a few ppl coming up on my way down. Solid morning on my feet. Nice job. I think I may have been the first to summit Grandeur this morning, though I can't be sure if someone didn't beat me coming up Church Fork. Only saw one snake coming up Grandeur when it was still pretty dark. First ~50min by headlamp.
1 PM

Strength Training 6:00 [3]

ring push ups, plank, ab wheel, kb squats

Tuesday May 26, 2020 #

7 AM

Road Run 1:05:16 [3] 8.06 mi (8:06 / mi) +428ft 7:43 / mi
ahr:137 max:163 slept:8.8 weight:135lbs shoes: Ride ISO White/Blue

HRM wonky during 1st mile. Mostly E though was having trouble keeping hr down last couple miles. NBD. Decent legs and head. Cool and gray out, nice AM.

Monday May 25, 2020 #

1 PM

Strength Training 3:00 [3]
slept:8.6

Sunday May 24, 2020 #

8 AM

Road Run tempo 1:18:04 [4] 10.22 mi (7:38 / mi) +341ft 7:24 / mi
ahr:144 max:178 slept:9.4 weight:136lbs shoes: Ride ISO White/Blue

2.71mi wu
5000 T in 20:13 (632, 626, 625, 45). Effort felt good/ controlled. Good legs and head. 1mi or so E, then 8x 30/30. Really good run. Psyched.

Saturday May 23, 2020 #

11 AM

Trail Run 1:21:45 [3] 7.07 mi (11:34 / mi) +1261ft 9:54 / mi
ahr:122 max:151 slept:9.5 weight:135.8lbs shoes: Peregrine 7 Red

Shingle Creek trail out and back in the Uintas. Legs ok but kinda lazy. Pretty up there but cold. No crowds though. Cool to change it up. Hammock sesh after w./ reading.
4 PM

SS MTB 9:38 [3] 1.8 mi (11.2 mph) +86ft

to/ from beer store.

Friday May 22, 2020 #

7 AM

Road Run 1:10:55 [3] 8.04 mi (8:49 / mi) +523ft 8:19 / mi
ahr:124 max:145 slept:8.6 weight:135lbs shoes: Ride ISO White/Blue

Slow and easy from home. Ran on the trails at the park on 45th for maybe the 2nd time ever. Kinda cool surprise route change. Legs and head ok. Mellow jog in cool temps.

Thursday May 21, 2020 #

6 AM

Trail Run 3:15:58 [3] 16.51 mi (11:52 / mi) +4976ft 9:14 / mi
ahr:145 max:161 slept:7.0 weight:134.8lbs shoes: Breakthrough 4 Blue

Slept poorly.
BH TH-Grandeur-P-line-Aire-down the rd to BH TH
3 gels, 14oz water
Goal was Grandeur summit to Aire summit CR, which is a weird segment. But, I got semi close w/out trying a couple weeks ago. Summited Grandeur in 49:05 from p-line. From G summit: 26:40 down, 37 at jct where p-line start to climb near the TH, Elbow Fk at 65, up Aire in ~32:50. I thought I got 1:40:30. Strava said 98:46. Old CR was 1:44. Doubt I'll have it long, but it got me out of bed this AM and made me push the effort for a decent stretch.

Really nice morning. Psyched. Ran the last 1.9 down the rd at ~6:45 pace. Suffered on Aire climb but felt decent overall the whole run.
3 PM

Strength Training 1:00 [3]

3x 10 kb squats @15lb

Wednesday May 20, 2020 #

10 AM

Road Run 50:55 [3] 6.02 mi (8:27 / mi) +294ft 8:05 / mi
ahr:130 max:144 slept:9.7 weight:136lbs shoes: Ride ISO White/Blue

Easy from home. Cool, wind, light rain. Legs feel better today after feeling beat up out of bed. Nice jog.
12 PM

Dog Jog 6:19 [3] 0.64 mi (9:52 / mi)
shoes: Adidas Boston

Cooler temps= more running
4 PM

Strength Training 6:00 [3]

light weight circuit-
ring push ups: 9x 15, 25
shoulder fly, front: 4x 8@8lb
db curl: 4x 10@15lb
ab wheel 60; plank 90, 20 A frame, 30sec heartbeat 15lb kb

Tuesday May 19, 2020 #

5 AM

Road Run 1:02:45 [3] 7.36 mi (8:32 / mi) +435ft 8:04 / mi
ahr:128 max:146 slept:7.0 weight:135.8lbs shoes: Ride ISO White/Blue

Didn't sleep well. Legs and head ok. No shirt. Nice AM. 2x 30/30, which felt crappy. Decent jog. Day 2 in a row back at work. Don't get sick!
4 PM

Bouldering (Gym) 51:00 [3]
shoes: Testarossa

Flashed two v5s and did a v6 start to one of the v5s first go. Tried 6, 7, 8. Felt better today. Idk. May freeze the membership. More ppl today, and it def felt a little weird to be there.

SS MTB 10:06 [3] 1.96 mi (11.6 mph) +103ft

to/ from gym

Monday May 18, 2020 #

6 AM

Strength Training 3:00 [3]
slept:8.5 weight:135lbs

ring push ups- 25, 30, 45
90sec ab wheel

Sunday May 17, 2020 #

7 AM

Trail Run long 3:28:25 [4] 22.65 mi (9:12 / mi) +2615ft 8:18 / mi
ahr:146 max:162 slept:8.1 weight:135.8lbs shoes: Ride ISO- Orange

3 gels. 17oz each water, Tailwind. Head and legs mostly ok. Flying Dog CW w/ 2x on Preserve Connector (the hard direction bc FD was one way to increase social distancing). Like every biker was on the trail the last 12mi. Crazy. Actually, normal now. Always a hard run but I'm psyched I ran the last climb w/ a good attitude. That's usually a junk show pity party. It was one of the main reasons I wanted to go out there today- to do that climb >19mi in. Nice job.

Saturday May 16, 2020 #

Note
slept:9.1 weight:135.2lbs

Body thankfully not wrecked this AM.
8 AM

Strength Training 1:00 [3]

ring push ups- 51 (PR?!), 30, 45
10 AM

Road Run 52:15 [3] 6.03 mi (8:40 / mi) +316ft 8:15 / mi
ahr:128 max:148 shoes: NB 880v9

E from home in the sun. Legs and head ok. Quads a little sore from climbing, maybe from coming off boulders too. No back or hip issues though. Easy jog w/ hope to feel rested going into a hard L run tmw.

Friday May 15, 2020 #

Note
slept:9.0 weight:134.2lbs

Up later than usual researching bike parts. Good sleep though. 2 hour reservation at the gym today.
9 AM

Road Run 1:10:20 [3] 8.34 mi (8:26 / mi) +458ft 8:01 / mi
ahr:135 max:166 shoes: Ride ISO White/Blue

Easy in the hood in the cool and gray. Good call on listening to a podcast. Legs and head not bad. Hard last push on the final hill. Nice jog.
2 PM

SS MTB 9:58 [3] 1.94 mi (11.7 mph) +103ft

to/ from gym

Bouldering (Gym) 1:12:00 [3]
shoes: Anasazi Arrowhead pt2

Back to the gym...
Started w/ routes. Flashed 10b, 11b, 12b (?!). Got super pumped.
Then bouldered. Flashed a 3 and a 5. Tried up to v6 but generally got shut down. Not the worst possible first day back. Idk. It wasn't that fun. TBD if we keep the membership throughout the summer.

Thursday May 14, 2020 #

8 AM

Trail Run tempo 1:56:04 [4] 12.62 mi (9:12 / mi) +1317ft 8:22 / mi
ahr:136 max:158 slept:8.3 weight:135.4lbs shoes: Ride ISO White/Blue

Up p-line from BH TH -Terraces w/ B (6.2mi), then home on the rd. Picked up pace mi8-11 aided in 6:53, 6:47, 6:39, 6:31. Jogged it home from Skyline. Body held up well on the downhill beatdown. Legs sucked on the climbs. But, that loop is actually pretty hard. Good run overall.
3 PM

Dog Jog 4:35 [3] 0.48 mi (9:33 / mi)
shoes: Adidas Boston

Wednesday May 13, 2020 #

7 AM

Road Run 1:01:17 [3] 7.07 mi (8:40 / mi) +390ft 8:14 / mi
ahr:126 max:146 slept:8.3 weight:135.4lbs shoes: NB 880v9

Felt wrecked this AM out of bed. Slow and easy in the hood in the cool and gray. Rt hip flexor kinda pissed. Pretty low mo but not terrible jog.
10 AM

Strength Training 3:00 [3]

push ups- 20, 44, 40
90sec plank

Tuesday May 12, 2020 #

Note
slept:9.0 weight:134.8lbs

9 AM

Road Run intervals 1:06:18 [5] 8.22 mi (8:04 / mi) +254ft 7:50 / mi
ahr:144 max:175 shoes: Ride ISO White/Blue

2.56 mi wu
8x 200/ 400 jog in 42, 43, 42, 42, 40, 41, 40, 41
2.78mi cd w/ hard uphill finish. Sun, warm, wind. Legs pretty good. Fun to hit the track. Solid effort.

Monday May 11, 2020 #

Note
slept:8.6 weight:134.4lbs

8 AM

Strength Training 9:00 [3]

push ups 25, 43, 42
pulls ups 12, 12, 15, 11
plank 2x 90sec
ab wheel 60, 75 sec
shoulder front 3x 8@10lb
shoulder fly 3x 8@10lb
2 PM

Dog Jog 3:35 [3] 0.37 mi (9:42 / mi) +7ft 9:31 / mi
shoes: Adidas Boston

Sunday May 10, 2020 #

10 AM

Road Run 1:02:48 [3] 7.03 mi (8:56 / mi) +291ft 8:36 / mi
ahr:125 max:152 slept:11.8 weight:135lbs shoes: Ride ISO White/Blue

Nice and easy in the hood, listening to podcasts. Legs came around toward the end.

Saturday May 9, 2020 #

6 AM

Trail Run 3:05:02 [4] 21.44 mi (8:38 / mi) +1534ft 8:05 / mi
ahr:139 max:166 slept:7.0 shoes: Breakthrough 4 Blue

The Wedge. Awesome morning after the camping junk show yesterday. So many ppl there, lots from out of state. First 9mi w/ B. Didn't see anyone else on the trail until mi14, and it was just 2 cyclists. Great weather. Psyched to finally do this run and finish with some low-mid 7min miles but was also psyched to get out of there once we finished.

4 gels. 12oz water, 12oz Tailwind.

Friday May 8, 2020 #

7 AM

Road Run 31:38 [3] 3.67 mi (8:37 / mi) +163ft 8:16 / mi
ahr:123 max:147 slept:8.6 weight:135.8lbs shoes: NB 880v9

Low mo and windy hood jog. Legs ok but head not in it. Plan was sort and easy w/ goal of going bigger tmw and Sunday. Freakin cold this morning with the wind.
9 AM

Strength Training 9:00 [3]

push ups 3x 35
pull ups 3x 15, 10
plank 90, 90, 75 sec
ab wheel 60, 75sec
3x 10 @10lb KB shoulder front and fly

Thursday May 7, 2020 #

6 AM

Road Run 1:32:56 [3] 10.05 mi (9:15 / mi) +1667ft 8:00 / mi
ahr:139 max:159 slept:7.9 weight:136lbs shoes: Ride ISO White/Blue

From BH TH to end of the rd in Millcreek. Hard snow the last 3mi w/ some stretches of total dry. Legs and head good. Low 30s but clear. So nice to have some part of that canyon to myself. Great run. Mi9-10 in 655, 637 just rolling.

Wednesday May 6, 2020 #

Note
slept:9.7 weight:135.2lbs

Much better sleep. Not too stiff this AM but def feel yesterday.
8 AM

Strength Training 6:00 [3]

ring push ups-20, 25, 30, 30, 25
rock ring pull ups- 8, 10, 10, 10, 12
11 AM

Trail Run 54:07 [3] 6.1 mi (8:52 / mi) +75ft 8:46 / mi
ahr:132 max:155 shoes: NB 880v9

Easy horsepark loops. Nothing hurt. Legs ok. Low point at 2.1mi but picked pace and snapped out of it. Felt good at the end. Could've kept going but not necessary today.

Tuesday May 5, 2020 #

6 AM

Trail Run long 4:17:41 [4] 21.03 mi (12:15 / mi) +6248ft 9:34 / mi
ahr:139 max:165 slept:6.5 weight:136.2lbs shoes: Ride ISO- Orange

4 gels, 13oz water, 17oz tailwind
Slept poorly. Woke 30min before 5am alarm.
From BH TH -Grandeur (p-line to summit in ~44:50), Aire (elbow fk to summit in ~40, hard and slow but pretty)-Terraces (forgot how much climbing it had. Legs bad but good attitude. Awesome section)-up rd to elbow fork-back down to BH TH (~3.5mi on the rd). Mi21 in aided 6:53.

Hard day but it was awesome to be out there. Ran the first mile or so w/ the headlamp. Not too many ppl on Grandeur. I was at least the 6th person to the summit this AM. Ppl get out there early. Psyched to get the time on my feet and enjoy it.
3 PM

Dog Jog 4:12 [3] 0.41 mi (10:14 / mi)
shoes: Kiger 4

Monday May 4, 2020 #

2 PM

Strength Training 1:30 [3]

90sec ab wheel. Just trying to move around a little bit during the work day.
3 PM

Dog Jog 6:19 [3] 0.64 mi (9:52 / mi) +36ft 9:22 / mi
slept:9.5 weight:135.8lbs shoes: Kiger 4

Lights out at 8:20 last night. Slept pretty well. I've just felt tired and low mo today. I felt wrecked most of yesterday afternoon and last night.

It felt good to run after the dog a little in the sun. Get back after it tmw.

Sunday May 3, 2020 #

Note
slept:9.5 weight:134.8lbs

10 AM

Road Run 45:30 [3] 5.53 mi (8:14 / mi) +313ft 7:49 / mi
ahr:134 max:154 shoes: Ride ISO White/Blue

Easy in the hood. Sunny and not too warm. Legs tired. Head not great. I used more on that climb yesterday than I realized. Oh well. Better luck tmw.

Saturday May 2, 2020 #

12 PM

Trail Run 1:03:10 [3] 6.03 mi (10:29 / mi) +1237ft 8:46 / mi
ahr:135 max:164 slept:9.5 weight:135.6lbs shoes: Breakthrough 4 Blue

Easy jog on Stansbury Island in the kinda hot and sun. First 1.2mi climbed ~700'. Legs did decent. Never been there. Pretty cool trail but lots of ppl out there shooting, and the bugs were bad it you stopped for too long. Now I've been there. Drank ~5oz water.

Friday May 1, 2020 #

6 AM

Road Run 1:00:17 [3] 7.17 mi (8:24 / mi) +404ft 7:59 / mi
ahr:127 max:158 slept:8.5 weight:134.2lbs shoes: NB 880v9

Easy in the hood. Super nice AM. At ~6mi, 3x 20/40, 7x 30/30. Legs tired. but ok. Nice one.

« Earlier | Later »