Training Log Archive: chinoIn the 31 days ending Jan 31:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Jan 31 #
4 AM
Yoga/ Stretching warm up/down 5:00 [1]
slept:7.0 weight:138.2lbs
No bevs. Can’t believe it’s the last day of January. Can’t believe how disorienting yesterday was. I was indoors and busy with heavy stuff for 10 hours straight. Feel out of orbit. Bring it back.
5 AM
Cycling-Trainer 1:13:30 [3] 26.2 mi (21.4 mph) +298ft
ahr:126 max:171
Zwift Group ride. Kept it easy then drilled it last 80sec or so, followed by 5min cd. Nice ride. Def helped my head. 22oz water, 1/2 banana.
6 AM
Strength Training warm up/down 2:00 [2]
20lb kb woodchop x 40, 10 heartbeat, plus some lunges. Was running late for work.
4 PM
Bouldering (Gym) 1:05:00 [4]
shoes: Anasazi Arrowhead pt2
Sandy Mo bt shifts. Actually quite fun and not terribly crowded. Flashed a cave v6 (soft), flash v5 on the 45, send v5 and v6 2nd go each on the 45. Did all but last 2 or 3 moves on a v7 on the 45. Glad I went, even though the weather was amazing. Oh well. I was pressed for time.
5 PM
Hangboard 2:00 [3]
12x 7:3 on lg edge Beastmaker 2000. Felt strong. Relieved this stuff still feels good despite the crack climbing.
6 PM
Strength Training warm up/down 1:00 [2]
61 push ups
8 PM
Yoga/ Stretching warm up/down 24:00 [1]
YWA day 30! Good one after the PM shift.
Tuesday Jan 30 #
4 AM
Yoga/ Stretching warm up/down 7:00 [0]
slept:6.4 weight:137lbs
Broken last hour of sleep bc C was on my arm but worth it. Head good out of bed. Upper body still tired from Sunday. Hand abrasions still raw- yuck. Good luck on the ride to work today.
5 AM
Cycling- Road 55:26 [3] 14.81 mi (16.0 mph) +335ft
ahr:126 max:146 shoes: Specialized Pathfinder 2
Cold ride to work. Phone said 36, feels like 33 at home. Strava said 25. Phone said 33 at work. Humid cold w/ inversion building up. In short, colder than expected. Legs and head decent enough though. Kind of a lot of traffic. Got to work in one piece. Ideas for run/ ride projs are starting to come to mind. E.g., ride to Notch Peak, run it, ride home. TBD.
7 PM
Yoga/ Stretching 25:00 [1]
YWA. B picked me up from work. Punter. Day got derailed by unexpected incident at work. Didn’t know how late I’d be there. Ugh. Grr. Yoga was good. Tomorrow is a new day. Tell your kids you love them.
Monday Jan 29 #
5 AM
Yoga/ Stretching 24:00 [1]
slept:7.1 weight:136.2lbs
No bevs. Few minutes of solo then YWA. Body pretty beat up out of bed. Exploded out of a dream by the alarm. Low back kinda tight but ok. Def need this rest day.
5 PM
Strength Training 5:30 [3]
5min abs vid with Sophie plus 30sec back ext
Sunday Jan 28 #
9 AM
Yoga/ Stretching 4:00 [0]
slept:10.5 weight:136.2lbs
Big sleep. Could not get out of bed. No bevs or treats last night after taking C to ER vet. She has a UTI. Got in and out in about an hour. They got slammed just before we left. Lucky timing. Hips feel stiff this AM from the “long” run yesterday. Jeez. Want to send the fist crack today but kinda nice out. Wake up first.
10 AM
Cycling- Road 1:16:30 [3] 21.05 mi (16.5 mph) +377ft
ahr:126 max:151 shoes: Specialized Pathfinder 2
Rode to Sandy Mo. Added some miles on bc I had 20min before I had to meet B. Partly sunny, cool temps. Legs pretty good. Really fun. Psyched to get outside.
12 PM
Trad Climbing (Gym) 2:30:00 [5]
shoes: Evolv Rave
Sandy Mo
Lead 10a+10d, 11c
3 burns on fist crack- got to the top all 3 times. Highpoint on burns 2 and 3. Fought hard. Getting better on it. Tried thin hands corner- got to some high point, even at the end of a session. Jeez. Practiced getting inverted from the floor on OW- so much work to do to climb that. So rad though. Should be able to send the fist crack next time there.
Lead 10a+10d, 11c
3 burns on fist crack- got to the top all 3 times. Highpoint on burns 2 and 3. Fought hard. Getting better on it. Tried thin hands corner- got to some high point, even at the end of a session. Jeez. Practiced getting inverted from the floor on OW- so much work to do to climb that. So rad though. Should be able to send the fist crack next time there.
3 PM
Strength Training warm up/down 1:00 [1]
60 push ups in one set.
5 PM
Yoga/ Stretching warm up/down 18:00 [1]
YWA
Saturday Jan 27 #
9 AM
Road Run 1:16:51 [3] 8.6 mi (8:56 / mi) +438ft 8:32 / mi
ahr:125 max:146 shoes: Glycerin 20 - Black
Easy from home. Cold, partly sunny- nice. Great to jog easy in daylight with no curfew. Body and head good. Hip flexors woke up after 7mi for a minute then chilled out. 3x 30/30 in last mile. Really good run.
11 AM
Yoga/ Stretching warm up/down 30:00 [1]
slept:9.1 weight:137.8lbs
No bevs. Good sleep. Upper body semi stiff and tired from gym yesterday but feels good.
Pre-run: solo stuff
Post: stretch, 2:30plank,30sec back ext
YWA plus dolphin to plank reps
Pre-run: solo stuff
Post: stretch, 2:30plank,30sec back ext
YWA plus dolphin to plank reps
Friday Jan 26 #
Note
slept:7.0 weight:138lbs
No bevs. Idk why weight is up. Felt so cooked last night before bed. Today is going to be good.
5 AM
Yoga/ Stretching 22:00 [1]
YWA, plus solo stuff after. Def dig doing YWA in the morning. TBD, but I think I may take a break from gym bouldering except to wu for campusing or HB. Idk. Psyched to hit Sandy Mo fist cracks today. Send!
4 PM
Trad Climbing 2:00:00 [4]
shoes: Evolv Rave
Sandy Mo
Lead 10a + 10c, 11c crimpy, 12a
Highpoint on fist crack, then finished on cupped hands (BD and Ocun crack gloves on)
Try 12c hard - came down from 5th bolt, no psyche for it
Again- Highpoint on fist crack, then finished on cupped hands (BD and Ocun crack gloves and socks! on). Lowered and climbed last 10' or so fist crack, which narrows to perfect fists for me. Just gotta get to that section. Socks helped with foot pain quite a bit. Now I'm genuinely psyched to send the fist crack- nice. Got pumped in new places throughout my upper body and forearms.
Lead 10a + 10c, 11c crimpy, 12a
Highpoint on fist crack, then finished on cupped hands (BD and Ocun crack gloves on)
Try 12c hard - came down from 5th bolt, no psyche for it
Again- Highpoint on fist crack, then finished on cupped hands (BD and Ocun crack gloves and socks! on). Lowered and climbed last 10' or so fist crack, which narrows to perfect fists for me. Just gotta get to that section. Socks helped with foot pain quite a bit. Now I'm genuinely psyched to send the fist crack- nice. Got pumped in new places throughout my upper body and forearms.
6 PM
Strength Training warm up/down 1:00 [1]
55 push ups (35, 20) in the parking lot to cd before driving home.
8 PM
Yoga/ Stretching warm up/down 18:00 [1]
Most of YWA again w/ B after dinner- good shakeout.
Thursday Jan 25 #
4 AM
Note
slept:6.0 weight:137.4lbs
Lights out at 9:42 after PM shift then YWA. Feel decent out of bed. Just need more sleep.
5 AM
Cycling-Trainer 1:06:00 [3] 21.0 mi (19.1 mph) +702ft
21min of a strength workout ride into RWB group ride, which turned kinda race-y at the front. So, I just rode by myself for a bit. First time the social aspect of Zwift got kind of annoying w/ an over eager dude being a yahoo w/ comments and effort. NBD. Lowest mo I've been on the trainer in a while. Really long work day yesterday. Work has been f'ing crazy the past 2 weeks. Kinda cooked but rolling with it. Hoping for no whammies at work today. But, it will likely be another junk show.
6 AM
Yoga/ Stretching warm up/down 9:00 [1]
2min plank, 30sec back ext, warrior 1-3, 10x dolphin-plank
6 PM
Strength Training warm up/down 1:10 [1]
50 push ups- 35,8,5,2. Start doing these again. Was going to do db press at the gym but it was super busy.
Yoga/ Stretching warm up/down 18:00 [1]
YWA after the gym. Felt ok but I had trouble staying present. Just wanted to eat chocolate then go to bed.
Wednesday Jan 24 #
5 AM
Cycling-Trainer 1:15:00 [3] 27.5 mi (22.0 mph) +555ft
ahr:131 max:163
~10min wu, then Trek Malaysia group ride, C flite. Goal was to keep it zone 2 and succeeded. A few accels to stay toward front of the group and even was first twice. Picked up effort w/ the yahoos in last 500m. Nice ride. Good job keeping it easy, focusing on engaging my core. Banana, 10oz Skratch, 20oz water.
6 AM
Yoga/ Stretching warm up/down 6:00 [1]
slept:6.6 weight:137.5lbs
No bevs still. Love it! Ok sleep, better than Mon night. Upper body kinda stiff from gym last night but fine. Solo stuff pre-ride, post:2min plank w/ knee to elbow, 30sec back ext
9 PM
Yoga/ Stretching 20:00 [1]
YWA after PM shift. Nice job. Good one but felt long after a long day. Ended up working for 2 more hours to get caught up bt shifts instead of going to the gym. Sucks to stay at my desk. One of those days when work gets more attention. It happens.
Tuesday Jan 23 #
Road Run warm up/down 13:09 [3] 1.45 mi (9:04 / mi) +42ft 8:50 / mi
Khaki jog to/from gmy incl stop at grocery on way home. Nice evening. Legs and body feeling good.
4 AM
Yoga/ Stretching warm up/down 4:00 [1]
slept:5.4 weight:137.4lbs
Lights out at 9:40 after practicing guitar- getting more psyched with stuff from the lesson last night. Took a while to fall asleep then woke at 1, took a while to fall back asleep. Ugh. Body good out of bed. No bevs- nice work. Woke at 1 thinking about a work appt I have today. Let it go. If I’m attaching to a work frustration it’s a symptom of wanting control/ feeling frustrated about something else in my life. Not that work stuff isn’t annoying. But, it’s truly not that big of a deal in the scheme of things.
5 AM
Cycling-Trainer tempo 1:05:00 [4] 24.0 mi (22.2 mph) +876ft
ahr:143 max:167
Chill 5k wu before Tour de Zwift Stage 5, which I rode too hard. Shocker. Rode with C Flite and finished in 75th percentile, rather than 50th in B flite. I';ll do one of these rides in zone 1-2 at some point. Ugh. Fun ride though- didn't think about work or anything non-play related really. So, that's cool. Banana and 20oz water during.
6 AM
Yoga/ Stretching warm up/down 7:00 [1]
2min plank (inlc knee toward elbow last 45 sec) +30sec back ext + 10 dolphin to plank, plus warrior 1-3 on both sides. Nice.
5 PM
Bouldering (Gym) 1:00:00 [4]
shoes: Anasazi Arrowhead pt2
MillMo
Flash v5, fell at 2nd last move on v7, did 2nd last move from easier problem. Didn't try last move. Did some hard moves. Tried to sink some finger jams, ring locks, and donut jams- still no luck. Keep trying. Worked a new v5 but no send. Flashed a v4 at the end. Active recovery. May hit the gym bt shifts today.
Flash v5, fell at 2nd last move on v7, did 2nd last move from easier problem. Didn't try last move. Did some hard moves. Tried to sink some finger jams, ring locks, and donut jams- still no luck. Keep trying. Worked a new v5 but no send. Flashed a v4 at the end. Active recovery. May hit the gym bt shifts today.
7 PM
Yoga/ Stretching warm up/down 20:00 [1]
YWA after I got home from the gym. Went by fast!
Monday Jan 22 #
5 AM
Yoga/ Stretching 20:00 [1]
slept:7.3 weight:137.8lbs (rest day)
YWA plus some solo. Pretty stiff out of bed after alarm exploded me out of sleep. But feel pretty good after yoga. No bevs. I choose to reinvent the rest day. I’d like to appreciate Mondays more. Practice that today.
Sunday Jan 21 #
7 AM
Yoga/ Stretching 5:00 [0]
slept:9.0 weight:137.2lbs
No bevs. Decent sleep. Hips/ low back stiff. From the 10min run last night? Maybe.
8 AM
Road Run 1:00:37 [3] 7.38 mi (8:13 / mi) +380ft 7:50 / mi
ahr:134 max:155
Easy with some steady uphill effort up to 1-2 minutes. Gray, upper 30s. Nice to run up MC cyn rd a little with it not being icy and dark. Realized I’m a fair weather runner right now and I’m totally ok with that. Psyched to run but not in the dark on icy roads. Body mostly ok. I could feel the running making my legs and lower back stiffer. Jeez.
11 AM
Trad Climbing 3:00:00 [4]
shoes: Evolv Rave
Sandy Mo
Lead 10a+11a
Flash 12a
Rest 20min or so, send v7 cave proj 1st go!
Worked 5.11 thin corner/ hands with crack gloves, then tape- high point by a couple feet.
Flash lead crack crossover! So psyched I got on it.
25min rest tried it again with going into fist crack - good work session but got spanked. But now I’m psyched to put the work in the fist cracks.
Fun day! Psyched!
Lead 10a+11a
Flash 12a
Rest 20min or so, send v7 cave proj 1st go!
Worked 5.11 thin corner/ hands with crack gloves, then tape- high point by a couple feet.
Flash lead crack crossover! So psyched I got on it.
25min rest tried it again with going into fist crack - good work session but got spanked. But now I’m psyched to put the work in the fist cracks.
Fun day! Psyched!
Saturday Jan 20 #
8 AM
Yoga/ Stretching 25:00 [1]
slept:9.4 weight:139lbs
Solo stuff plus YWA. Weight up from big pasta dinner last night. Felt pretty depleted during and after skiing. Tired, but body feels good out of bed. No bevs.
11 AM
Cycling- Road 1:27:37 [3] 15.39 mi (10.5 mph) +1004ft
ahr:117 max:152 shoes: Specialized Pathfinder 2
From home with B. Slushy hiking for about a mile on parleys trail after about 15min, which tanked the avg speed. Once we got back on the rd, legs and head were good. Feet were cold and wet though. Kind of a bust of a ride. But it got me a little more psyched for riding in general. Can feel the fitness from the trainer.
6 PM
Road Run 11:47 [3] 1.33 mi (8:52 / mi) +35ft 8:39 / mi
shoes: Glycerin 20 - Black
Impulse khaki jog. Just felt like I needed to get out and breathe. Def didn’t get the cardio drugs from the ride earlier. Almost felt claustrophobic and like I had to go for a run. Feel like I’m getting closer to craving something to train for. Nice to get out. Legs and body good.
Friday Jan 19 #
4 AM
Yoga/ Stretching warm up/down 10:00 [1]
slept:6.6 weight:138.2lbs
No bevs last night. Was dreaming when alarm went off. Spacey today. Kinda tired/ sore from the gym yesterday.
Post-ride 2min plank +1min dolphin to plank, 30sec back ext
Post-ride 2min plank +1min dolphin to plank, 30sec back ext
5 AM
Cycling-Trainer 1:02:00 [4] 22.0 mi (21.3 mph) +938ft
ahr:139 max:165
Tour de Zwift stage 4. ~5min wu before start. Start was was hard w/ steep climbs. Ugh. This ride was def harder than I'd intended but felt decent after ~10min. Most of these rides are becoming basically tempo/ threshold workouts, which is not sustainable or smart. Just need a big sleep. Also need to do the C flite on these rides. I've been doing B on the group rides. Maybe it doesn't make a difference. I feel generally fried today from the work week. But, overall a good ride.
5 PM
Backcountry Ski 1:04:27 [3] 3.31 mi (19:28 / mi) +931ft 15:23 / mi
shoes: Sportiva/SkiTrab Maximos
Porter Fork lap with B. Slow but didn’t mind it. Legs and head just kinda cooked. Sticky snow conditions. Most crowded I’ve ever seen it up there in winter with skiers, dogs, and sledders- even a snowmobile shuttling sledders to the top. Jeez. Nice to get out after all day inside. Just tired.
Thursday Jan 18 #
5 AM
Yoga/ Stretching 25:00 [1]
slept:6.7 weight:138.2lbs
No bevs after PM shift. Some solo stuff, then YWA. Body feeling good.
4 PM
Bouldering 1:00:00 [4]
shoes: Anasazi Arrowhead pt2
MillMo
Flash v5, v6. Both were kinda soft but whatever. Tried another 6 and the v8 start. Then, did lap on wide hand crack. 2 laps in a row on hand crack, working on thumbs up left hand. Tried to sink ring locks on the finger crack standing on a foothold but it’s too narrow. Need to commit to / figure out finger jams. Put in the work. Take the bearings.
Flash v5, v6. Both were kinda soft but whatever. Tried another 6 and the v8 start. Then, did lap on wide hand crack. 2 laps in a row on hand crack, working on thumbs up left hand. Tried to sink ring locks on the finger crack standing on a foothold but it’s too narrow. Need to commit to / figure out finger jams. Put in the work. Take the bearings.
5 PM
Strength Training warm up/down 5:00 [3]
See HB description for strength stuff I did after HB.
Wednesday Jan 17 #
4 AM
Yoga/ Stretching warm up/down 23:00 [1]
slept:6.7 weight:137.8lbs
Solo stuff then YWA (good one). Stopped 1/2 way thru YWA for bathroom, then finished at 4:59. Was ~1min late to group Zwift ride. Could've been more present for YWA but still a good session.
No bevs last night. Just need to get to bed earlier. Was going to bai on AM ride bc I was pretty cooked after PM ride yesterday, then felt better by around 8:30. Body good out of bed. Not running as much is helping a lot.
No bevs last night. Just need to get to bed earlier. Was going to bai on AM ride bc I was pretty cooked after PM ride yesterday, then felt better by around 8:30. Body good out of bed. Not running as much is helping a lot.
5 AM
Cycling-Trainer 1:04:10 [3] 23.07 mi (21.6 mph) +535ft
ahr:137 max:159
Trek Malaysia group ride. Started a little over a minute late and was 2min back from the main group but caught some ppl. 16 x30/90 starting at 31min to catch 2 guys w/in 2:20 ahead of me. Caught them both. Solid ride. Lots of easy spinning w/ some short, higher intensity stuff. Kinda scary how much I'm digging Zwift right now. My body is feeling good from the running break though. Having fun/ no pressure on myself, so that's cool.
Starting to feel a little sick. I know I'm over-stoking on the trainer right now but kinda don't care. I think it's a combo of feeling overall better from no alc, cycling indoors is so much easier on my mind and body than running outside right now, and wanting to keep work (and life?) thoughts out of my head. I need to make time to plan a long-ish outdoor ride somewhere soon (hopefully somewhere warm).
Starting to feel a little sick. I know I'm over-stoking on the trainer right now but kinda don't care. I think it's a combo of feeling overall better from no alc, cycling indoors is so much easier on my mind and body than running outside right now, and wanting to keep work (and life?) thoughts out of my head. I need to make time to plan a long-ish outdoor ride somewhere soon (hopefully somewhere warm).
5 PM
Hangboard 8:00 [3]
Sandy Mo before PM shift. With my doc Martens on. Didn’t have my climbing stuff bc didn’t go home bt shifts.
30mm 7x7:3@70% / 3min rest
20mm 7x7:3@80% / 3min rest
20mm 7x7:3@70-80% / 3min rest
30mm 7x7:3 full weight/ 3min rest
15mm 7x7:3@60% / 3min rest
30mm 7x7:3 full weight / 3min rest
30mm 7x7:3 full weight
35lb db press x 10, 10, 10
15 cable crunch pull down at 52.5kg
20 leg lifts + 10 knee up pisles
30mm 7x7:3@70% / 3min rest
20mm 7x7:3@80% / 3min rest
20mm 7x7:3@70-80% / 3min rest
30mm 7x7:3 full weight/ 3min rest
15mm 7x7:3@60% / 3min rest
30mm 7x7:3 full weight / 3min rest
30mm 7x7:3 full weight
35lb db press x 10, 10, 10
15 cable crunch pull down at 52.5kg
20 leg lifts + 10 knee up pisles
Tuesday Jan 16 #
5 AM
Yoga/ Stretching 30:00 [1]
slept:6.6 weight:137.4lbs
No bevs last night. Slept pretty well just not very long. Lights out at 10:12 after guitar lesson and then practice at home.
Solo yoga then good YWA. Went to bed last night excited for yoga and maybe afternoon trainer ride, which was cool. Been a while since the last time I felt like that. Usually happens on the weekend and when the weather is warm. Yoga and not drinking are treating my head and body well. Today work will be just that- work. Not my life or who I am.
Solo yoga then good YWA. Went to bed last night excited for yoga and maybe afternoon trainer ride, which was cool. Been a while since the last time I felt like that. Usually happens on the weekend and when the weather is warm. Yoga and not drinking are treating my head and body well. Today work will be just that- work. Not my life or who I am.
4 PM
Cycling-Trainer 53:15 [4] 16.93 mi (19.1 mph) +702ft
~4mi/ 10min wu, then Hill Climb Racing Club Volcano Climb. Did climb in 9min, think I was 2nd in C flite by 30sec. Pretty fun. First "race." I'll do the next one smarter. I'd reg'd for it Mon PM and almost bailed today. Decided to do it 20min before it started.
Monday Jan 15 #
7 AM
Yoga/ Stretching warm up/down 6:00 [1]
slept:8.7 weight:137.4lbs
No bevs but finally had my frosting sandwiches last night- whoa. Upper body a little tired and sore from crack efforts but not terrible.
9 AM
Cycling-Trainer 2:02:00 [4] 42.5 mi (20.9 mph) +883ft
ahr:135 max:163
1/2 banana, 22oz Skrathc, 22oz water, pack Skratch chews- a lot sugar.
3 different Zwift rides. First was a good recovery group ride 24.3mi, then tried another recovery group ride that was a bit hard, so went to solo ride. Goal was at least 2 hours/ sub 140bpm avg for entire ride. Did some sprints throughout. Never felt toasted. Pretty fun.
3 different Zwift rides. First was a good recovery group ride 24.3mi, then tried another recovery group ride that was a bit hard, so went to solo ride. Goal was at least 2 hours/ sub 140bpm avg for entire ride. Did some sprints throughout. Never felt toasted. Pretty fun.
12 PM
Yoga/ Stretching warm up/down 35:00 [1]
YWA plus another 10min or so of figure 4/ balance from Adam's class and dolphin to plank x10 slow. Good session. Trying not let return to work anticipation rule my brain.
5 PM
Strength Training 6:00 [2]
slept:0.6
5min abs vid with Sophie plus back extensions. After great nap!
Sunday Jan 14 #
8 AM
Yoga/ Stretching 4:00 [0]
slept:8.3 weight:136.4lbs
No bevs. Up til 11(!) after finishing last 3 episodes of season 1 of true detective. Really good but glad to be done with it. Read for a few minutes before lights out. Body feels good, but can feel a little fatigue from holding poses in AM class yesterday.
10 AM
Road Run 1:01:50 [3] 7.12 mi (8:41 / mi) +312ft 8:20 / mi
ahr:130 max:153 shoes: Glycerin 20 - Black
Easy w/ some accels from home. Rds messy in spots but not terrible. Body/ mobility is feeling really good. Left hip flexor a little awake but better, is releasing w/ daily yoga and less running. Nice jog. Feeling runner-ish almost.
1 PM
Sport Climbing 2:30:00 [4]
shoes: Anasazi Arrowhead pt2
SandyMo
Lead 10a + 11a
11b
High point maybe on fist crack with approach shoes on- so hard
Almost half way up number 8, 5.11 thin hands/ shallow corner
About same spot on thin hands with taped hands, then down and right for lap on 5.11- hand crack
Lead 11d steep- psyched that his felt mellow at this point in the session.
Halfway up thin fist 5.10-, hurt bad, cooked, unsent it. Ugh.
Met Doug and talked to him about the cracks- gottta put in the time and take the beatdowns. Do the studying and the work!
Lead 10a + 11a
11b
High point maybe on fist crack with approach shoes on- so hard
Almost half way up number 8, 5.11 thin hands/ shallow corner
About same spot on thin hands with taped hands, then down and right for lap on 5.11- hand crack
Lead 11d steep- psyched that his felt mellow at this point in the session.
Halfway up thin fist 5.10-, hurt bad, cooked, unsent it. Ugh.
Met Doug and talked to him about the cracks- gottta put in the time and take the beatdowns. Do the studying and the work!
6 PM
Yoga/ Stretching 18:00 [2]
YWA- had some core stuff
Saturday Jan 13 #
9 AM
Cycling-Trainer tempo 1:21:00 [4] 27.6 mi (20.4 mph) +1198ft
ahr:145 max:171
Zwift Stage 3 Group Ride
Banana, 10oz Skratch, 22oz water
Based on HR...threshold effort with some high intensity sprinkled in. Really fun though. 642 out of 1501 or something. Felt pretty strong throughout, like I paced it fairly well and was able to microrecover well after sprinting on climbs or to catch a group.
~6min wu, 12min or so cd
Banana, 10oz Skratch, 22oz water
Based on HR...threshold effort with some high intensity sprinkled in. Really fun though. 642 out of 1501 or something. Felt pretty strong throughout, like I paced it fairly well and was able to microrecover well after sprinting on climbs or to catch a group.
~6min wu, 12min or so cd
11 AM
Yoga/ Stretching warm up/down 1:00:00 [2]
MillMo yoga with Adam Ballinger. Maybe the best class I've ever been in. Lots of hip opening stuff that actually worked and didn't feel tweaky. 1st class at MillMo. I like the mural in the studio. Psyched I went!
Friday Jan 12 #
7 AM
Road Run 1:06:11 [3] 7.25 mi (9:08 / mi) +275ft 8:49 / mi
ahr:123 max:142 shoes: Glycerin 20 - Black
Easy from home. So nice to run in not pitch dark. More traffic of course but didn't get killed. Left hip was a little awake but not bad. Really psyched I'm allowing myself to not run as much, which is allowing me to start enjoying it again. I'm psyched to run, ride, climb, ski a little to maintain a general fitness base, and then sharpen the focus as I identify the specific things I want to do, maybe combining the activities in some way. Who knows? Rad to get out for an hour+ relatively comfortably and actually enjoy it.
8 AM
Yoga/ Stretching warm up/down 10:00 [1]
slept:8.0 weight:138lbs
No bevs last night. Up at 5:57a- got to sleep in!
post run-2min plank + 1min dolphin to plank
post run-2min plank + 1min dolphin to plank
11 AM
Bouldering (Gym) 1:30:00 [4]
shoes: Anasazi Arrowhead pt2
MillMo
Sent a v5 2nd go. Worked the first half or so of a v7 - got in some hard moves. Tried a hard 6. At the end of the session, sent the thin hands crack! Felt smooth and in control- so psyched! Tape glove on rt hand, actual tape of left hand which was key for friction and getting my had deeper. Did a lap on the hand crack right after. On to the finger crack! So psyched!
Sent a v5 2nd go. Worked the first half or so of a v7 - got in some hard moves. Tried a hard 6. At the end of the session, sent the thin hands crack! Felt smooth and in control- so psyched! Tape glove on rt hand, actual tape of left hand which was key for friction and getting my had deeper. Did a lap on the hand crack right after. On to the finger crack! So psyched!
4 PM
Yoga/ Stretching 17:00 [1]
YWA- hip focus, went by fast
Thursday Jan 11 #
4 AM
Yoga/ Stretching warm up/down 4:00 [1]
slept:6.2 weight:137.6lbs
No bevs last night after sketchy drive home from the gym. Not much sleep but feel ok. Body better than expected. Did some of my usual AM stuff. Will do YWA in the PM.
5 AM
Cycling-Trainer 51:00 [3] 16.3 mi (19.2 mph) +554ft
ahr:124 max:149
Easy spin with a few jumps. Legs and head ok. Worked on being mindful of belly breathing, engaging my core. Nice ride. Good active recovery, I hope.
6 AM
Strength Training warm up/down 2:00 [1]
20lb KB woodchop x40
20 bodyweight squats
20 bodyweight squats
6 PM
Yoga/ Stretching 20:00 [1]
YWA w/ B
7 PM
Road Run 25:17 [3] 2.34 mi (10:48 / mi) +70ft 10:30 / mi
shoes: Glycerin 20 - Black
Easy cords jog w/ B after yoga. Sluggish start but legs and head came around ok. Toes got super cold. Nice shakeout. WFH on tap for tmw but still plan to get after it early.
Wednesday Jan 10 #
5 AM
Cycling-Trainer 48:35 [3] 13.4 mi (16.5 mph) +272ft
No bevs last night. Easy spin. Started a group ride but the workout was more than my mind/ body wanted today. Legs and head decent. Digging the trainer.
16oz water, 1/2 banana.
16oz water, 1/2 banana.
6 AM
Yoga/ Stretching warm up/down 19:00 [1]
YWA- really good one today! Best one yet!
5 PM
Bouldering (Gym) 2:00:00 [4]
shoes: Anasazi Arrowhead pt2
SandyMo
Flash up to v3 during warm up. Worked on a v7 in the cave for most of the session. Did all the moves must couldn't link first and second half. Think I can do it though. Fun to just try to link hard moves, rather than try to send a bunch of more moderate problems. Ended with some campus board reps and 10x 7:3 on the HB. Was able to stay longer and rest longer bc I was waiting for it to stop snowing. Huge storm this evening.
Flash up to v3 during warm up. Worked on a v7 in the cave for most of the session. Did all the moves must couldn't link first and second half. Think I can do it though. Fun to just try to link hard moves, rather than try to send a bunch of more moderate problems. Ended with some campus board reps and 10x 7:3 on the HB. Was able to stay longer and rest longer bc I was waiting for it to stop snowing. Huge storm this evening.
Tuesday Jan 9 #
4 AM
Yoga/ Stretching warm up/down 10:00 [1]
slept:7.3 weight:137.8lbs
No bevs after guitar lesson last night. Feel decent this AM but was frazzled before bed re work, car tires. Breathe. Nice yoga sesh before the ride though. Plan to to do YWA this evening.
5 AM
Cycling-Trainer tempo 1:07:36 [5] 24.0 mi (21.3 mph) +932ft
ahr:141 max:172
Tour de Zwift Stage 2 B distance group ride. Drank 22oz water, ate a banana. Def went too hard. But, that was pretty fun. 8min wu, 8min cd. Wanted to finish in 50th percentile. Think I ended up 298 of 656. Fun to focus on pacing myself, staying with the group, chasing to catch next group. Hopefully, I can function at work today. Psyched to do more of this stuff this winter. Need to foam roll today. Left IT band barely woke up a little in last 10min so but not bad at all. Nice work.
6 PM
Road Run 37:11 [3] 4.18 mi (8:54 / mi) +178ft 8:33 / mi
ahr:122 max:138 shoes: Glycerin 20 - Black
Easy with some accels from home after work, then >90min at tire place. Nice job getting out. Ended up being a good run before the storms and the rds got slick. Trying to avoid a negative feedback loop of running less bc each run isn't fun bc I'm getting out of running shape. This run would've never happened in the pre-dry Jan days.
Yoga/ Stretching warm up/down 20:00 [1]
YWA super chill
Monday Jan 8 #
5 AM
Yoga/ Stretching 21:00 [0]
slept:7.3 weight:139lbs
YWA plus some of my usual AM stuff. Good one today. Body feels surprisingly good post-gym yoga and walk helped a lot.
No bevs last night. Weight up. Burrito and only one round of treats for dinner. NBD. Feeling good.
No bevs last night. Weight up. Burrito and only one round of treats for dinner. NBD. Feeling good.
Sunday Jan 7 #
8 AM
Yoga/ Stretching 6:00 [1]
slept:10.0 weight:138lbs
Big sleep. No bevs last night. Snowed a ton. Body tired but ok out of bed. Talking more about getting a new mattress. Add it to the list.
9 AM
Cycling-Trainer 58:00 [4] 21.2 mi (21.9 mph) +453ft
ahr:127 max:151
Actually really fun Zwift group ride. Kinda drilled a few times. So psyched to have the trainer option. Zero mo for running in the snow and cold. Reg'd for TdZ Stage 2 for Tue AM.
11 AM
Sport Climbing 2:15:00 [4]
shoes: Anasazi Arrowhead pt2
SandyMo
Lead 10b+11a, 11c, 12a steep, bog moves- nice job!, 12b! Soft but kinda hard start. Super fun though, one hang steep 12b,24 min rest, send 12b steep-nice!, Crack #4+#3 love it! (11- and 5.9 hands)
Campus 1–3-4 match each hand. Start easing into more of this.
Really fun and motivating session. The routes were shorter, and the grades were softer. But, who cares? The routes we did had a lot of fun and interesting movement. Psyched to hit some crack laps too. Glad we went to that gym today. There was hardly anyone there, and there wasn't a scene/ vibe feel. The MillMo p lot was packed when we drove by on the way home.
Lead 10b+11a, 11c, 12a steep, bog moves- nice job!, 12b! Soft but kinda hard start. Super fun though, one hang steep 12b,24 min rest, send 12b steep-nice!, Crack #4+#3 love it! (11- and 5.9 hands)
Campus 1–3-4 match each hand. Start easing into more of this.
Really fun and motivating session. The routes were shorter, and the grades were softer. But, who cares? The routes we did had a lot of fun and interesting movement. Psyched to hit some crack laps too. Glad we went to that gym today. There was hardly anyone there, and there wasn't a scene/ vibe feel. The MillMo p lot was packed when we drove by on the way home.
4 PM
Yoga/ Stretching warm up/down 20:00 [1]
YWA core, plus dolphin plank practice. Nice job.
Saturday Jan 6 #
6 AM
Yoga/ Stretching warm up/down 7:00 [0]
slept:8.5 weight:138lbs
No bevs. Slept ok but awake before 6. Oh well. Body felt pretty good out of bed.
Post run- stretch, 90sec plank
Post run- stretch, 90sec plank
7 AM
Road Run 46:50 [3] 5.21 mi (8:59 / mi) +226ft 8:38 / mi
ahr:123 max:146 shoes: Ride 15 - Gold
Easy in the hood on the ice. Exospikes were key. Left hip flexor awake off and on- grrr. Fine enough jog. HR low but legs feel weak. Get the trails tmw early.
9 AM
Sport Climbing (Gym) 2:45:00 [4]
shoes: Anasazi Arrowhead pt2
MillMo w/ B.
Lead 10b, 11b steep, 11d soft, 11c cool, 1/2 12b not great, dog up (4-5 hang?) 12c long and steep- nice job going to the top, 10d TR into thin hands above the overhang- first time doing the top clean, 20min rest/ 1 hang thin hands! Fell with feet at top of overhang. Didn’t wear tape or gloves which helped but cost me skin.
Fine session. Climbed like I haven't done routes in the gym in a minute. 12c moves didn't feel hard. I was just struggling to link many sections. NBD. Glad I got on the crack. That was way fun.
Lead 10b, 11b steep, 11d soft, 11c cool, 1/2 12b not great, dog up (4-5 hang?) 12c long and steep- nice job going to the top, 10d TR into thin hands above the overhang- first time doing the top clean, 20min rest/ 1 hang thin hands! Fell with feet at top of overhang. Didn’t wear tape or gloves which helped but cost me skin.
Fine session. Climbed like I haven't done routes in the gym in a minute. 12c moves didn't feel hard. I was just struggling to link many sections. NBD. Glad I got on the crack. That was way fun.
12 PM
Strength Training warm up/down 6:00 [1]
Weight room at gym post-climbing
db chest press 35lb x12, 2x 40lb x10
1min or so swiss ball piking/ reverse curl
1min/ 300' on the rope treadmill- that thing is cool!
db chest press 35lb x12, 2x 40lb x10
1min or so swiss ball piking/ reverse curl
1min/ 300' on the rope treadmill- that thing is cool!
2 PM
Yoga/ Stretching 21:00 [1]
YWA plus some dolphin to plank reps
Friday Jan 5 #
5 AM
Cycling-Trainer 47:00 [3] 15.9 mi (20.3 mph) +128ft
ahr:111 max:151
Easy zwift spin w/ a few accels up to 20sec. Felt good, kinda fun. Snowed and iced over over night, so bailed on AM run. Nice job not forcing it. Psyched to find a run and/ or bike proj- just not sure what yet. Uninspired by events I saw on ultrasignup last night. Keep an open mind.
6 AM
Yoga/ Stretching warm up/down 24:00 [1]
slept:7.2 weight:138lbs
No bevs. Keep it up!
Post-ride YWA, 20lb KB woodchop x40, 20 bodyweight squats, skater lunge x8
+some of my AM yoga sutff
Post-ride YWA, 20lb KB woodchop x40, 20 bodyweight squats, skater lunge x8
+some of my AM yoga sutff
Thursday Jan 4 #
5 AM
Yoga/ Stretching 26:00 [1]
slept:8.0 weight:138.6lbs
No bevs last night- nice job. Not missing it at all. Cool. Guess I'm eating too much at night but also at work. Need to be more mindful of eating when I'm hungry, not bc I'm bored or used to eating at a specific time. Didn't bring any bars to work today on purpose.
Slept ok. Upper body kinda stiff from going to the gym to the barber chair last night. NBD. Was going to run this AM but decided last night that I wasn't psyched on it. So, did AM YWA plus some of my usual yoga AM stuff. Maybe run after work. Snowed last night. Not psyched to run in the cold and dark. But, I'm feeling more cranky after AM yoga. Hmm. Nice job changing it up though, trying new daily activity orders.
Slept ok. Upper body kinda stiff from going to the gym to the barber chair last night. NBD. Was going to run this AM but decided last night that I wasn't psyched on it. So, did AM YWA plus some of my usual yoga AM stuff. Maybe run after work. Snowed last night. Not psyched to run in the cold and dark. But, I'm feeling more cranky after AM yoga. Hmm. Nice job changing it up though, trying new daily activity orders.
Wednesday Jan 3 #
5 AM
Road Run 36:45 [3] 4.2 mi (8:45 / mi) +151ft 8:28 / mi
ahr:119 max:141 slept:7.5 weight:138.2lbs shoes: Endorphin Pro 2 - Red 2
No bevs last night. Lights out at 8:35. Woke feeling ok, kinda low mo. Easy jog but mobility decent. Mi4 was 7:5x. Scatter brained this AM. On the run, I was thinking about how I didn't really want to be running, would rather be inside doing yoga. NBD. Wonky week with getting back into work groove. Kinda feel like I'm trying to do many hobbies right now- run, climb, guitar, yoga. Trying to get psyched on an objective. Don't force it.
6 AM
Yoga/ Stretching warm up/down 27:00 [1]
pre-run: usual AM stuff
post-run: YWA day 2, 20lb KB woodchop x30, russian twist 8lb med ball x20
post-run: YWA day 2, 20lb KB woodchop x30, russian twist 8lb med ball x20
4 PM
Bouldering (Gym) 1:15:00 [4]
shoes: Anasazi Arrowhead pt2
MillMo
Sure. Flashed a soft 5 and did another one 2nd go. Tried a 6 and 7. Bailed on last move again of a tall 5, not worth falling from the top of the wall. Fun to move around a bit but not sure how productive the session was.
Sure. Flashed a soft 5 and did another one 2nd go. Tried a 6 and 7. Bailed on last move again of a tall 5, not worth falling from the top of the wall. Fun to move around a bit but not sure how productive the session was.
Road Run 11:10 [3] 1.25 mi (8:56 / mi) +30ft 8:44 / mi
Run to/from gym. Felt good.
6 PM
Hangboard 4:00 [3]
3x 7:3 x7/ 3min rest bt sets after haircut. Fingers/ body pretty cooled down by then or would’ve done more sets.
Tuesday Jan 2 #
5 AM
Yoga/ Stretching 30:00 [1]
slept:6.7 weight:137.6lbs (rest day)
No bevs last night- nice job. Psyched to take a break for a while. Lights out at 9:30 but took a while to fall asleep, then woke at 1 and 3:30. Felt ok out of bed.
Did my AM routine, then did YWA day 1 of the January 30 day challenge thing, which was really chill. Intention for the day- new beginnings.
Got back to work, and my office was taken apart bc work needs to be done in the ceiling. Nice.
Did my AM routine, then did YWA day 1 of the January 30 day challenge thing, which was really chill. Intention for the day- new beginnings.
Got back to work, and my office was taken apart bc work needs to be done in the ceiling. Nice.
Monday Jan 1 #
Hiking 35:02 [3] 1.26 mi (27:48 / mi) +329ft 22:17 / mi
Hike to/ from Bongeater Buttress.
8 AM
Yoga/ Stretching warm up/down 10:00 [1]
slept:9.0 weight:138.4lbs
2min plank post-run
.3 Evan Wms and a 7.5er last night- done by 6:30. In bed at 8:30 and read for an hour. Woke around 1am and took a while to fall back asleep. Weight up from brownies last night, I guess.
.3 Evan Wms and a 7.5er last night- done by 6:30. In bed at 8:30 and read for an hour. Woke around 1am and took a while to fall back asleep. Weight up from brownies last night, I guess.
10 AM
Road Run 1:01:03 [3] 6.24 mi (9:47 / mi) +209ft 9:29 / mi
ahr:116 max:134 shoes: Glycerin 20 - Black
Whoa. So slow but my head didn't mind. Nothing hurt, just tired. Def cooked from last 2 weeks. Nice to be able to enjoy a slow hour long jog. Ready for major R&R week besides the going back to work part.
1 PM
Trad Climbing (LCC) 2:00:00 [4]
Climbed Desperado 5.8 in 2 pitches. 2nd pitch was a freakin physical OW/ squeeze chimney after ~20' of kinda awkward moves bt a hand crack and OW. Walked the #6 for the last 30' or so. Secure but still exciting. Got stuck at the top. Fun quick day up there though. Sunny and warm. Adventure-y climbing on a route we'd never done. Feeling a like a barely more competent LCC trad climber.