Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending Mar 31, 2023:

activity

time

miles

+ft

Road Run

22:04:41

158.38

(8:22)

254.89

(5:12)

7905

Yoga/ Stretching

2:15:00

Trail Run

1:54:07

10.17

(11:13)

16.37

(6:58)

2031

Strength Training

1:08:00

Total

27:21:48

168.55

271.25

9935

[1-5]

27:02:48

averages - sleep:7.8 weight:136.7lbs

2:14

0:00

» now

Friday Mar 31, 2023 #

5 AM

Road Run 53:24 [3] 6.24 mi (8:33 / mi) +262ft 8:14 / mi
ahr:129 max:156 slept:6.2 weight:138.2lbs shoes: Ride 15 Yellow/Blue

Slept poorly. 1 beer last night. More snow during the night and during the run. Not super cold though, which was good. Slow, low mo 1st mi w/ exospikes bc rd was really shiny. Took them off and it was good. Picked up pace/ effort after 2mi bc I realized I was just doing a disengaged shuffle. Engage, Maverick, engage. Work BS from yesterday dominated my thoughts for the last couple miles. But, it was good to process it. Got out the door 10min late bc I had very little urgency. Nice job getting out. The tunnel of the endless winter weather forecast continues.

6 AM

Yoga/ Stretching warm up/down 7:00 [1]

3min core post-run

Thursday Mar 30, 2023 #

5 AM

Road Run 47:35 [3] 5.43 mi (8:46 / mi) +243ft 8:24 / mi
ahr:125 max:140 slept:7.0 weight:138.2lbs shoes: Nike Terra Kiger 8

Stop w/ the treats, dude. Ugh. 1 beer last night after no PM shift cancelled.

Track workout plan bail bc woke to snow and slush. Shocker- the forecast was wrong. Easy jog w/ exospikes. Rt knee better after foam roll before bed. Left achilles a little awake at times but ok- work on that. May try to hit PM group run for some novelty.

6 AM

Yoga/ Stretching warm up/down 9:00 [1]

5min core post-run

5 PM

Road Run 15:04 [3] 1.77 mi (8:31 / mi) +44ft 8:19 / mi
shoes: Ride 15 Yellow/Blue

Khaki jog to test the new jacket. Sunny and snowy. Nice. Legs ok.

Wednesday Mar 29, 2023 #

5 AM

Road Run 1:02:01 [3] 7.32 mi (8:28 / mi) +288ft 8:10 / mi
ahr:132 max:149 slept:6.5 weight:137lbs shoes: Brooks Glycerin Gray/Blue

No bevs last night after PM shift. Nice job. Decent sleep. Body gelt good out of bed. Easy hood jog. Rt knee, left achilles kinda niggly, but ok. Haven't foam rolled in a while. Get back on that. Be careful w/ the increased intensity. Low 40s temps. So awesome to wear less clothes.

6 AM

Yoga/ Stretching warm up/down 8:00 [1]

4min core post-run
20 body weight squats

4 PM

Strength Training 9:00 [1]

3x 1min 15lb db alt press
3x 20 body weight squats
90sec jogger 8lb db
3:30core

Tuesday Mar 28, 2023 #

5 AM

Road Run hills 1:06:25 [4] 8.03 mi (8:16 / mi) +507ft 7:48 / mi
ahr:139 max:167 slept:7.3 weight:137.2lbs shoes: Ride 15 Yellow/Blue

Lights out at 8:L30 last night. Pretty good sleep. 1 beer.

25min E
10x 30sec hard uphill on 2min
Mod to T effort for mi 6 and 7. Mi 7 in 6:40
~1mi cd

Good run. Cold but rds were dry, which is the main concern these days. Shorter day on Sunday worked out well. Nice to go into Tues a little less tired.

6 AM

Yoga/ Stretching warm up/down 7:00 [1]

3min core post-run

4 PM

Strength Training 6:00 [3]

RR pull ups
2,2,5,4,5,4
4,4,5
2

HB pull ups
2,2,3,2
2,1,2

3min core

Monday Mar 27, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.1 weight:136.8lbs

Woke to more snow. 1 beer last night.

Sunday Mar 26, 2023 #

7 AM

Yoga/ Stretching 2:00 [1]
slept:9.2 weight:137lbs

Lights out at 9:40 last night. 1 beer, done by 7:15. Watched M3GAN last night- pretty creepy. Good one.

Hips and low back awake out of bed from run yesterday. Caffeinate. Loosen up. Another cold AF, gray morning.

10 AM

Road Run 1:14:47 [3] 7.15 mi (10:28 / mi) +698ft 9:34 / mi
ahr:130 max:148 shoes: Nike Terra Kiger 8

Started in the blizzard. Fell about .5 mi in. Went .5 mi up W Grandeur then turned around. Deep snow. Hadn’t been hiked much lately it seems. Did 4 more easy miles on the rd. Whatever. F this weather.

12 PM

Strength Training 5:00 [1]

1 leg bridge: 20, 25, 20+15lb
3min core

1 PM

Note
slept:2.5

Spent 1-4pm in bed reading and sleeping. Felt good.

Saturday Mar 25, 2023 #

7 AM

Yoga/ Stretching 5:00 [1]
slept:9.5 weight:136.2lbs

1.5 beers last night, done by 6:15. Solid sleep. Woke feeling pretty good, aside from dread about the weekend weather forecast.

9 AM

Road Run tempo 1:52:48 [4] 15.01 mi (7:31 / mi) +645ft 7:13 / mi
ahr:154 max:174 shoes: Endorphin Pro 2 - White

Gray and low 20s temps but roads 99% good. Wind wasn't bad.
20min wu
4x 2mi T (goal of hr 165-170)/ 4min jog on rolling terrain in
6:40, 6:32
6:54, 6:34
6:56, 6:43
6:57, 6:47
3.27mi cd w/ up tempo mi 14
Legs and head pretty good. Nice job going by effort on a tough route. Didn't want to drive to Liberty to run flat in the wind. School tracks are buried again. Good pacing and strength workout.

Friday Mar 24, 2023 #

5 AM

Road Run 52:45 [3] 6.42 mi (8:13 / mi) +262ft 7:55 / mi
ahr:129 max:148 slept:6.6 weight:137.4lbs shoes: Nike Pegasus 39

Easy hood jog. Turnover felt good wearing the Pegasus. But, my legs feel a little beat up after, as I'd feared. Didn't feel like wearing the bricky Glycerins though. Shoe drama. 1 beer last night. Need to dial back the PM treats- silly calories.

6 AM

Yoga/ Stretching 8:00 [1]

3:30 core
8lb db jogger upper body circuit

Thursday Mar 23, 2023 #

5 AM

Road Run intervals 59:04 [4] 7.42 mi (7:58 / mi) +452ft 7:32 / mi
ahr:140 max:172 slept:6.5 weight:136.8lbs shoes: Endorphin Speed 2

20min wu
10x 1min uphill/ 1min walk/jog down
~2.75mi cd

Did the reps near the mouth of MC Cyn. Low 30s, light snow. Wet, but non-slick, conditions. Legs and head pretty good, better than expected. Nice job pacing the reps. Goal pace was 6:40-ish. Need to do this more consistently. No alc last night after PM shift, but had treats. Grr.

6 AM

Yoga/ Stretching warm up/down 8:00 [1]

4min core series post-run

5 PM

Strength Training 5:00 [1]

3x 1min 15lb alt db press
2min core series

Wednesday Mar 22, 2023 #

5 AM

Road Run 1:07:52 [3] 8.07 mi (8:25 / mi) +412ft 8:01 / mi
ahr:136 max:157 slept:6.2 weight:136.4lbs shoes: Brooks Glycerin Gray/Blue

Easy hood jog. Legs ok. Sleepy. No bevs last night after PM shift. Just need more sleep. Upper 30s and not much wind. Forecast keep changing. Wore rain jacket but didn't need it. It'll good to be caught in some rain in the rain gear though. Need to get my bad weather kit dialed in. Another long day. Maybe sleep bt shifts. Toro!

6 AM

Yoga/ Stretching warm up/down 7:00 [1]

3min core series post-run. Maybe one day I'll not be in a rush after the run/ before work. Maybe.

5 PM

Note
slept:0.4

Nap in the van by shifts. Passed out. Nice.

Tuesday Mar 21, 2023 #

5 AM

Road Run 1:08:39 [3] 8.07 mi (8:30 / mi) +394ft 8:08 / mi
ahr:131 max:150 slept:6.7 weight:137.4lbs shoes: Ride 15 Yellow/Blue

Easy to mod in low 30s temps after snow last night. Rds good, kinda slick in spots. Nice AM. Legs tired but ok. 1 beer last night, done by 6-ish.

6 AM

Yoga/ Stretching 9:00 [3]

5min core series post-run

Monday Mar 20, 2023 #

5 AM

Yoga/ Stretching 4:00 [1]
slept:7.0

90sec core
Very broken sleep but had a few stretches of deep sleep and vivid dreams. 1 beer, finished before 6. Ziti for dinner for the first time in like 15 months. Didn’t even weigh myself this AM. Pretty tired.

Sunday Mar 19, 2023 #

8 AM

Yoga/ Stretching 2:00 [0]
slept:9.3 weight:136.8lbs

Lights out at 10:30 last night after researching rain jackets. 1.5 beer done by 6:30 while watching basketball. Kinda ragged out of bed but should be good for a 1-2 hour run.

11 AM

Trail Run 1:54:07 [3] 10.17 mi (11:13 / mi) +2031ft 9:26 / mi
ahr:142 max:163 shoes: Nike Terra Kiger 8

Parked at the hospital. Ran south loop toward zoo, then north loop toward Dry Canyon. At ~6.7mi, decided to do Van Cott for maybe the 1st or 2nd time ever.

Mellow jog but felt like I was going uphill the whole time. Sunny but cold w/ the wind depending on direction of travel. Pretty fun.

Saturday Mar 18, 2023 #

Strength Training 6:00 [1]

Core

6 AM

Yoga/ Stretching 2:00 [0]
slept:8.2 weight:135.4lbs

1 beer last night, done by 7:30. Somehow stayed up til 9:30 last night.

8 AM

Road Run long 2:06:41 [4] 15.34 mi (8:16 / mi) +443ft 8:02 / mi
ahr:140 max:179 shoes: Endorphin Pro 2 - White

2 gels, ~8oz water
Ran with SLCTC. Broad range of paces today for first 12.7mi, then 2mi hard around Liberty in 6:24, 6:37 (ugh). Max HR may be off. Nice job doing the 2mi hard at the end. Pretty fun run with the group. B joined for 2nd hour, which was great. Sunny and cold. Never felt amazing. Pretty solid comeback week though.

Friday Mar 17, 2023 #

5 AM

Road Run 42:55 [3] 5.07 mi (8:28 / mi) +169ft 8:12 / mi
ahr:130 max:156 slept:6.7 weight:137.2lbs shoes: Triumph 20 Gray

1 beer last night, done by 7. Freakin' cold/ bitter wind this morning. Mellow jog but semi-brisk pace to try to stay warm. Good energy today. Psyched for the weekend.

6 AM

Yoga/ Stretching 8:00 [1]

4min core series post-run. Changing up the core routine. Nice job.

Thursday Mar 16, 2023 #

5 AM

Road Run intervals 1:02:33 [4] 7.55 mi (8:17 / mi) +121ft 8:10 / mi
ahr:137 max:171 shoes: Nike Pegasus 39

1 beer last night.

Track
2.3mi wu + drills wu
400 in 93/ 400 walk/ jog
1200 in 4:47/ 400 walk/ jog
2x 800/ 400 walk/ jog in 3:08, 3:08
2.44mi cd

Mid 20s w/ upper teens wind chill. Stiff cross/ headwind for first 150 of each rep. Workout was 6x 1200 but I had not idea what paces I could hit/ shoot for w/ the conditions and all the clothes. After first 400 test, decided to shoot for sub 6:20 pace without having to go too hard. Felt ok to turn over the legs. I didn't do more bc I didn't have a clear objective fr the day. Still recovering from the op. Unsure of my commitment/ interest in April road HM at the moment, which is fine. Be smart. Keep it sustainable. Feeling more interested in off road stuff but want to keep doing the quality work.

6 AM

Yoga/ Stretching warm up/down 6:00 [1]
slept:6.7 weight:137.2lbs

2min plank series

6 PM

Strength Training 2:00 [1]

105 push ups in 10-20 reps

Wednesday Mar 15, 2023 #

5 AM

Road Run 1:06:27 [3] 8.14 mi (8:10 / mi) +149ft 8:01 / mi
ahr:137 max:153 slept:6.7 weight:137.2lbs shoes: Ride 15 Yellow/Blue

No alc last night after the PM shift. Nice job. I may need an intervention with my pre-bed treats though.

Body good out of bed. Mid 40s temps with wind. Took a cycling rain jacket bc phone said rain at any moment. Rain started about 5mi in and didn't let up. Jacket kept some body heat in. But, I was drenched underneath. Good to know. 5600m easy on the track! Really good run. Legs still a little sore but should for a workout tmw unless all of the rain freezes overnight.

6 AM

Yoga/ Stretching warm up/down 5:00 [0]

2min plank series

Tuesday Mar 14, 2023 #

5 AM

Road Run 1:08:02 [3] 8.06 mi (8:26 / mi) +390ft 8:04 / mi
ahr:134 max:152 slept:7.0 weight:137.2lbs shoes: Brooks Glycerin Gray/Blue

1 beer last night. Treats for dinner plan last night backfired re my weight this AM. Good feedback.

Upper 30s this morning felt really good. Lighter layers felt great. Legs still sore and lungs not great yet. But good jog overall.

6 AM

Yoga/ Stretching warm up/down 5:00 [1]

8lb db dumb jogger cd circuit

4 PM

Strength Training 12:00 [3]

10min yoga with Adriene core
2 sets @15lb db alternating chest press 30 reps per arm
3x 25 1 leg bridge

Monday Mar 13, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.4 weight:136.2lbs

Woke around 2 for a while. Legs sore this AM. Feel tired overall. Body was working harder to heal than I realized. Drained the tank yesterday.

4 PM

Strength Training 12:00 [3]

RR pull ups
6,8,8,8,5

HB pull ups
3,2,2

About 10 minutes of core

Sunday Mar 12, 2023 #

11 AM

Road Run 1:37:28 [4] 12.01 mi (8:07 / mi) +1215ft 7:24 / mi
ahr:152 max:172 slept:9.7 weight:136.2lbs shoes: Triumph 20 Gray

City Creek and environs. Wu/ cd with run toward Capitol/ up Memory Grove. Parked at mouth of canyon. HR stayed high after first trip up Memory Grove. RPE felt okay though, until last mile. Lungs and legs turned to total garbage. Crazy.

Canyon descent started at mi5.9. Mi 7-9.1 aided T progression in 6:45, 6:26, 6:16, 43sec. HR stayed high during cd, even on downhill. No water or calories. Energy was fine though. No junk pain, which is great.

Cold/ cool w/ light rain. Humid, which may have been causing the lung issues. Rest day tmw. Solid past 2 days of getting back at it. Be patient.

1 PM

Yoga/ Stretching warm up/down 5:00 [1]

70 ankle touch crunches (Why am I doing these?)
75 sec Igor plank

Saturday Mar 11, 2023 #

7 AM

Note
slept:8.2 weight:136.2lbs

1 beer, 1 wine last night over about 3 hours- dinner, watching Scream. Woke feeling ok. Temps dropped over 20 degrees overnight, freezing the rain from last night and remaining snow. Think I’m going to try a run today. TBD.

9 AM

Road Run 44:30 [3] 5.06 mi (8:48 / mi) +170ft 8:31 / mi
ahr:139 max:157 shoes: Ride 15 Yellow/Blue

I think I passed the junk test! Felt uncoordinated and out of shape, but nothing hurt. Sunny and cold. Mellow hood jog. Let it roll a few times on the downs. Ice a few times today. Don't get greedy.

10 AM

Strength Training 7:00 [3]

2:30 Igor plank
1 set 5lb db, 2 sets 8lb db: 40-60 curls, 20 shoulder fly/front, 10 shoulder press, 15 squats
24 @15lb woodchop
100 push ups in reps of 10-15
Monster walk w/ band 15, 16

Yoga/ Stretching warm up/down 3:00 [0]

Friday Mar 10, 2023 #

5 AM

Strength Training 2:00 [1]
slept:7.5 weight:136.2lbs

crunches, 5lb db upper body series to move a little. Body feeling good.
1 beer last night, done by 7.

Yoga/ Stretching 2:00 [1]

Thursday Mar 9, 2023 #

5 AM

Yoga/ Stretching 4:00 [1]
slept:6.8 weight:136.2lbs

No bevs last night. Didn't sleep great again. Dog woke me at 4:30. Stayed in bed for another 30min.

Exercised (kind of)!
3x 10 push ups
60sec plank
30 heel touch crunches
60 back extensions

Wearing boxers to work today. Oh boy.

4 PM

Strength Training 2:00 [1]

push ups- 2x 10, 3x 15
100 ankle tap crunches

Wednesday Mar 8, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.5 weight:136.2lbs

Felt good to stretch/ breathe for a couple minutes.

No bevs last night. Impressive how much the number on the scale impacts how I feel about myself. Decent sleep. Took me a while to fall asleep. Feeling better this AM. Slept in boxers last night. One more day of extra support down there. Another long a** work day on tap.

Tuesday Mar 7, 2023 #

5 AM

Yoga/ Stretching 1:00 [0]
slept:7.8 weight:137.8lbs

Pseudo yoga for a move or 2. Lights out at 8:30 but woke a few times. Head feels kinda congested. Weight is up. Long work day on tap. Ugh.

4 PM

Note
slept:1.1

Nap in the van bt shifts. Feel like I’m fighting off something. Headache is gone though.

Monday Mar 6, 2023 #

Note
slept:7.7 weight:136.4lbs

Woke to 6-8” of new snow. WFH today. Body feeling okay. 1 beer and a sip of wine last night. Up til 9:30 watching Chris Rock. More couch life.

Got on waitlist for Never Summer 100k today. Between work emails decided I wanted a WS100 qualifier. I’ve considered NS100k the past few years but never early enough to put in the training needed to try to run well. We’ll see what happens.

Sunday Mar 5, 2023 #

9 AM

Note
slept:10.0 weight:135.6lbs

Up til 10. 1 beer, 1 wine. Nose kinda stuffy this morning. In bed til 8:40. From recovering wisely to becoming a lazy bum. Nice. Hang in there. No ibu this AM. Things feeling fine.

Saturday Mar 4, 2023 #

7 AM

Note
slept:8.4 weight:135.6lbs

No ibu this AM. Body good out of bed. Up til 10:30 watching Inventing Anna. One episode left. 1 beer, 1 wine last night over 3-4 hours. More couch life today. Maybe go to REI or guitar shop. Need a book.

Friday Mar 3, 2023 #

6 AM

Note
slept:9.0 weight:135.6lbs

No bevs last night. Good sleep. Body feeling good. 400mg ibu, though nothing hurts. Couch life on tap.

400mg ibu before bed.

Thursday Mar 2, 2023 #

5 AM

Road Run hills 1:08:53 [4] 8.1 mi (8:30 / mi) +523ft 8:01 / mi
ahr:129 max:160 slept:6.4 weight:137.2lbs shoes: Nike Terra Kiger 8

No bevs last night after day 2 of 2 of confs. Tired this AM but things feel ok.

28min E
10 x30sec uphill spring/ bounding on 2min

Had planned to do mile repeats but it was kinda snowy and my legs were tired. Good run. I feel ready for a break. Glad to have next 4 days off. Don't get fat.

6 AM

Yoga/ Stretching 6:00 [1]

90sec plank
5x 10 slow push ups
3x 20 1 leg bridge

No mo. NBD. Last bit of exercise for 7-10 days. Snip scheduled today. Giddy up.

11 AM

Note
slept:3.0

Post op nap/ Valium pass out

Wednesday Mar 1, 2023 #

5 AM

Road Run 1:06:48 [3] 8.12 mi (8:14 / mi) +517ft 7:46 / mi
ahr:132 max:155 slept:6.5 weight:137.2lbs shoes: Ride 15 Yellow/Blue

No bevs last night after getting home at 8 from work. Lights out around 9:15. Head and body pretty good out of bed.

Warmer but cold breeze this AM. Wore less clothes but still a lot. Ran on some different rds NE of MC Cyn rd. Punchy climbs, long descent. Fun to change it up. Duh. Rds in good shape. Really good run. One more 12+ hour work day before long weekend of bed rest. This American life.

6 AM

Yoga/ Stretching warm up/down 6:00 [1]

2:15 plank/push up series
15lb curl x 20
20lb KB woodchop x 30

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