Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending Mar 31:

	activity	#	time	miles		km		+ft
	Sport Climbing	6	10:50:00
	Yoga/ Stretching	56	8:49:00
	Road Run	12	8:26:56	57.25	(8:51)	92.14	(5:30)	2650
	Trail Run	5	7:35:05	48.12	(9:27)	77.44	(5:53)	5916
	Cycling- Road	3	7:06:14	103.17	(14.5/h)	166.04	(23.4/h)	6792
	Cycling-Trainer	5	5:21:50	111.3	(20.7/h)	179.12	(33.4/h)	3404
	Bouldering	4	3:15:00
	Hiking	3	2:06:25	5.85	(21:37)	9.41	(13:26)	1132
	MTB-Geared	1	1:36:51	18.92	(11.7/h)	30.45	(18.9/h)	1877
	Trad Climbing	1	1:00:00
	Hangboard	4	32:40
	Strength Training	6	17:30
	ExtremeWalking	1	5:00	0.25	(20:01)	0.4	(12:26)
	Total	104	57:02:31	344.86		555.0		21770
	[1-5]	77	54:02:31
averages - sleep:7.7 weight:137.2lbs

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Sunday Mar 31 #

Hiking 44:39 [3] 1.68 mi (26:34 / mi) +437ft 21:19 / mi
shoes: Scarpa Gecko

Hike to check out Tsunami and the Gallery but it had rained so no climbing. Had a full pack. Body felt fine. Bummed to not be able to climb but whatev. Glad to feel like I could have.

8 AM

Note
slept:8.0 weight:136lbs

No bevs. 400mg ibu. Slept on the floor. Broken sleep bc my back was getting mad. So was the sciatica. Ugh.

Saturday Mar 30 #

8 AM

Yoga/ Stretching 3:00 [0]
slept:9.0 weight:137.2lbs

No bevs. 400mg ibu. Slept in bed last night and stuff was pissed this AM. Up past 10 after fam thing. Woke to rain and gray. Trying to keep a positive attitude.

10 AM

Trail Run 2:04:07 [3] 13.16 mi (9:26 / mi) +1652ft 8:26 / mi
ahr:130 max:153 shoes: Glycerin 20 - Black

Home-S Parley-P line connector-P line-down Rsnake connector-rd-back home thru S Parley. 16oz water, 2 gels. Body held up well. Legs and head decent. Cool, gray. Good run.

1 PM

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

2 PM

Strength Training 7:00 [1]

20 push ups
20, 15 1 leg bridge +hold
20/ side bird dog
20 squats
20 push ups
10/side skater lunge
10/side front lunge

Friday Mar 29 #

5 AM

Road Run 56:15 [3] 6.09 mi (9:14 / mi) +254ft 8:53 / mi
ahr:116 max:135 slept:7.2 weight:137.2lbs shoes: Glycerin 20 - Black

No bevs. 400mg ibu- relented after being up for 45min and trying to get my socks on. Sciatica (what I've decided this is) was extra mad this AM. Slept in bed last night. Extra hour+ of sitting at work yesterday bc of training.

Really nice jog once I finally got outside though. ~21min for first 2mi but I was enjoying it. Mobility-wise, my legs felt the best they've felt in a while, like they're becoming running legs again. Head was good from getting 7 hours of sleep. Fingers crossed my back doesn't spasm or anything.

6 AM

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

3x 25-30sec hamstring stretch
2min plank (incl 30 push ups, knee to elbows)
30sec superman

Going to spend more time on hamstring strength and flexibility. Like for real. (I hope.)

Thursday Mar 28 #

5 AM

Road Run 1:03:01 [3] 7.14 mi (8:50 / mi) +391ft 8:23 / mi
ahr:121 max:142 slept:6.4 weight:137.2lbs shoes: Endorphin Pro 2 - Red 2

No bevs. No ibu. Rt SI didn't wake me up at all but the dog did. Could feel it as I went back to sleep but not bad. Slept on the floor again, btw.

Wu w/ squats, legs bridge, side lunge. Decent jog. Slow first half into headwind. Picked up the pace on 2nd half. In base-build mindset this morning. 3x 20/40 +drills at the end. Body feeling decent on the run. It's before and after that are the problem.

6 AM

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

stretch outside, 90sec plank, 30sec back ext, 25 squats +8lb med ball, 20 1 leg bridge + 8lb med ball

6 PM

Strength Training 3:00 [1]

20 bodyweight squats
20 1 leg bridge
Think I did some push ups too
foam roll, theragun+floss rt hamstring
Felt pretty cooked but also gross. Just wanted to move a little. Cold/ snow/ rain outside

Wednesday Mar 27 #

5 AM

Road Run 56:07 [3] 6.35 mi (8:50 / mi) +320ft 8:26 / mi
ahr:118 max:140 slept:6.5 weight:137.6lbs shoes: Glycerin 20 - Black

No bevs. No ibu. Slept on the floor again. Rt SI,etc. woke me up once or twice- not as bad as Mon PM. Lay on the heat for a minute, did some bridges. Got shoes and socks on faster today. Still some shots of proper pain a few times, but a little better.

On the run, everything felt fine- just slow. Rebuild the base.

6 AM

Yoga/ Stretching warm up/down 9:00 [0]

stretch, 2min plank (incl 30 push ups), 50sec back ext/superman

4 PM

Bouldering 45:00 [4]

7min ARC wu
F5, try 6
First 6 sets of beginner campus workout
HB 3min rest
Set 1: 20mm honestone- 2x 7:3 too small, 3x 7:3 on 25mm. Too small, holds too close?; 30mm BM 5x7:3
2: 30mm 7:3 x 7
3: same as 2
4:same as 2
5:same as 2
6: same as 2
20lb med ball woodchop x24 (12/side) felt hard. Tired today.
1min Push ups-25,15,10
4:30 ab vid in the van couldn’t do first 30sec, not enough room :)

5 PM

Hangboard 10:00 [3]

Tuesday Mar 26 #

4 AM

Yoga/ Stretching warm up/down 4:00 [1]
slept:6.7 weight:137.6lbs

No bevs. 200mg ibu
Rt upper butt the same. Slept on the floor last night. Seemed a little better. Idk. Discouraged. Winter is back. Typical spring mental-ness with the weather changes. Did some front, back, and side lunges. Can’t do cat cow bc it hurts the rt glute. Darn.

5 AM

Road Run 32:27 [3] 3.54 mi (9:10 / mi) +137ft 8:51 / mi
ahr:112 max:125 shoes: Exodus Ultra 2

It took me 7min 12s to get my shoes and socks on. Whoa. I was determined to get out though, even for one mile. Everything felt fine on the run. Wore the trail shoes bc th rds looked slick but they were fine. Nice jog. Glad I got out.

Lessons: the run was good even though I couldn't really my typical wu stuff. Body moved well after the run. So, I'm going to not worry about the wu tmw AM, just get out the door. Prob sit at kitchen table on the heating pad and drink coffee, which sounds really nice. It's just where my body is at right now. Adapt. Try new things.

6 AM

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

stretch, 2min iso plank series, 15 1 leg bridge +8lb, 15 squat +8lb, 35 push ups. Body moved well.

Monday Mar 25 #

Note

200mg ibu at work. Been doing deep squat holding onto side of desk. 4/11/22 entry in AP lists things that helped the sciatic pain before. Pain mgmt continues. Whatever.

5 AM

Yoga/ Stretching 10:00 [0]
slept:7.0 weight:136.4lbs (rest day)

No bevs. No ibu. Waistline region generally tight out of bed. Tabletop hip series stuff + old man mobility vid. I think a walk would be more helpful than videos like that while my body is so mad. Rest today but keep moving, esp at work. Slept poorly bc PF, etc. woke me up, had to go to the bathroom twice too. Aside from PF, body feels surprisingly good considering the gym efforts yesterday. So, that's cool.

Sunday Mar 24 #

8 AM

Note

No bevs. 400mg ibu. PF/ SI/ QL angry out of bed. So it goes.

10 AM

Hiking 45:19 [3] 2.71 mi (16:43 / mi) +295ft 15:10 / mi
shoes: Exodus Ultra 2

Walk to S.Parley's and jog/ hiked the east loop. Body felt pretty good overall. Good to get out and breathe a little during a break in the crazy snow/hail storms.

Took another 400mg ibu before heading to the gym.

12 PM

Yoga/ Stretching 10:00 [0]

beginner mobility youtube vid. Start from square 1.

1 PM

Sport Climbing (Gym) 2:30:00 [5]
shoes: Evolv Rave

SandyMo
10d+10c
12a
3 hang 12c
Thin hands/ shallow corner- good burn, lieback to the top (3 hang?)
Thin hands/ shallow corner again after 26min rest. Felt so solid til unexpected slip out before corner change. Sunk some solid rt ringlocks, then lieback to top (2 or 3 hang)
Final burn of the day- both 5.9 hand cracks, then 2 laps on the 11- handcrack

10 gym pitches. PF, etc. held up fine. Only felt it when putting on my shoes. Technically my best day yet on the thin hands/shallow corner crack. Kinda ashamed to lieback the top part. But, it'll be good to send it however I can the first time. Also helpful to get in some lieback work in case I need it in J Tree. Felt pretty strong today- a benefit of not running/ riding. Prob could've sent the 12c next go but wanted to save energy for the cracks.

3 PM

Strength Training warm up/down 2:00 [1]

50 push ups in 70sec then high plank then up dog. Gassed.

Saturday Mar 23 #

Note
slept:8.6 weight:136lbs

No bevs. 400mg ibu. Rt PF awake but didn’t wake me up during the night. Slowly releasing I hope. Up til 9:40 watching climbing vids on YouTube. Ugh.

9 AM

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

Some yoga, PF figure 4 stretch. Was feeling good then left QL spasmed when I was tying my left shoe. JFC. Felt ok during dynamic stretching. Started running and realized in first steps it wasn’t gonna happen. Oh well. Ice it. Rest. Hope for a better tmw.

3 PM

Note
slept:1.4

Another 400mg ibu. Nap. Tired, man.

6 PM

Strength Training 1:00 [1]

Push ups 30,20,10

Friday Mar 22 #

5 AM

Yoga/ Stretching 5:00 [0]
slept:7.3 weight:135lbs

No bevs. No ibu. Rt QL/ PF kinda pissed but lower back feels good. Degrees of pain. Jeez. Theracane beat down may be helping release rt QL.

No dinner last night after the gym. Woke at 4:20 to let the dog out then went back to bed. Maybe get out after work but also fine to go into the weekend more rested even though the forecast doesn’t look great. Intention for today- inner peace and no yelling.

4 PM

Cycling- Road 1:07:49 [3] 16.63 mi (14.7 mph) +1135ft
ahr:118 max:147 shoes: Specialized Pathfinder 2

With B down to SHP for a few laps in the wind and intermittent rain. Legs and head pretty good. Temps ok. Kept rain jacket in the whole time. Kinda fun to ride in the crappy conditions. Mostly easy aside from some quick efforts on the short climbs.

6 PM

Yoga/ Stretching warm up/down 10:00 [0]

Stretch, foam roll, theracane

Thursday Mar 21 #

4 AM

Yoga/ Stretching warm up/down 9:00 [0]
slept:6.0 weight:137.4lbs

No bevs. 400mg ibu. Rt QL is tight but less guarded. Painful but better. Woke at 3:30 and lay in bed til 4:05 alarm. Feel ok. Feeling some spring psyche coming on after sunny rides this week.

5 AM

Road Run 53:46 [3] 6.17 mi (8:43 / mi) +246ft 8:24 / mi
ahr:125 max:145 shoes: Glycerin 20 - Black

Easy, 3x 10s hs at the end. Legs kinda heavy but body good overall. Cool temps. Nice morning. Good run.

6 AM

Yoga/ Stretching warm up/down 8:00 [2]

90sec plank, incl 25 push ups, 1min back ext/ iso stuff; 20 bodyweight squats; good post-run stretch outside

6 PM

Sport Climbing 1:20:00 [4]
shoes: Evolv Rave

MillMo
10c, 11b steep, 11d, 12a, off hands + hand crack
Short session. 2x 7:3 on 30mm at home. Skin hurt so didn’t force the HB workout. Felt good to climb. Body held up, no tweakiness except when putting my shoes on- tight rt QL. Kinda busy. I think ppl are ready to get out of the gym and away from each other. Typical late winter underlying tension.

Wednesday Mar 20 #

5 AM

Yoga/ Stretching 5:00 [0]
slept:7.5 weight:136.4lbs

No ibu. No bevs. Good sleep. Rt QL mad. Can barely do downward dog. Crazy. Long morning of sitting at work on tap. Darn.

4 PM

Cycling- Road 1:53:35 [3] 30.27 mi (16.0 mph) +2251ft
ahr:131 max:160 shoes: Specialized Pathfinder 2

Easy to mod up Emigration and back. Nice job keeping effort mellow on climb. Drilled it for a few minutes on the descent to latch on with, then pull some fast lady who caught me. Then she dropped me. Fun. Drank 22oz Tailwind. Should've eaten something too. Energy was fine but I was starving when I got home. Super nice day. Psyched.

9 PM

Yoga/ Stretching warm up/down 7:00 [0]

stretching, foam roll, and LAX ball on rt QL.

Tuesday Mar 19 #

5 AM

Road Run intervals 48:43 [4] 5.8 mi (8:24 / mi) +284ft 8:02 / mi
ahr:128 max:154 shoes: Endorphin Pro 2 - Red 2

Almost didn't happen. Slow shuffle first couple minutes then legs started turning over on a little descent.
16min wu
10x 1min/1min some uphill, some down. Pace to low 6 on the downs, high 6/low 7 on ups
1.56mi cd + drills

Ended up being a good run somehow. Felt good to pick up the pace. TBD if my back explodes later today. Existential crisis before the run- why do I do any of this? Ha.

6 AM

Yoga/ Stretching warm up/down 15:00 [1]
slept:6.0 weight:137.2lbs

400mg ibu out of bed. Stiff but not terrible. Idk. Almost didn't run. Should prob stop all the exercising things. Jeez. Didn't sleep well. Took a while to fall asleep. Kinda wired from the ride maybe.

Post run- good stretch, 90sec high plank incl 10 slow push ups, 30sec back ext

4 PM

Note
slept:0.5

Nap. In bed for an hour after work which was amazing. Not sure how much sleep I got.

8 PM

Yoga/ Stretching 17:00 [0]

YWA plus hip reset. Have some nervey pain in rt leg. Back less stiff though.

Monday Mar 18 #

5 AM

Yoga/ Stretching 20:00 [1]
slept:7.4 weight:138.2lbs

No ibu. Still no bevs.

Stiff out of bed but decent yoga/ mobility solo session. A lot of deep squatting. Felt better in body and mind after than I did before. So that’s good. Cake and frosting last night. Feel gross but it was pretty good. Reg’d for a 32k in June that I plan to ride to. Just gotta execute.

4 PM

MTB-Geared 1:36:51 [4] 18.92 mi (11.7 mph) +1877ft
ahr:128 max:162 shoes: B's MTB

Fun ride on B's new mtb. Did better than expected. Need to work on cornering. ~7-8mi on dirt. Legs and head good. Warm and sunny! Back got mad on a steep dirt climb but held up overall. Cool to have the mtb option again.

7 PM

Yoga/ Stretching warm up/down 12:00 [1]

stretch, foam roll, some high plank, hip reset reps. Back is stiff but I think it's releasing a little. Just getting used to having the pain all the time again.

Sunday Mar 17 #

7 AM

ExtremeWalking 5:00 [0] 0.25 mi (20:01 / mi)
slept:9.3 weight:138.4lbs

Changed it up. Quick walk instead of straight into yoga out of bed. 400mg ibu. Back still stiff but should be able to do something today, prob run. Decent sleep. Nice to wake before 7.

10 AM

Trail Run 2:02:37 [3] 13.22 mi (9:16 / mi) +1640ft 8:18 / mi
ahr:134 max:154 shoes: Glycerin 20 - Black

Home-Tanner-Parley Pt N o Lakeside Rd- up rd to Parley PT S-Tanner+ extra in the hood to get >13.1mi (finally). Sun, wind, cool temps. Legs, head, and body good. Listened to musics for all but first mile or so. 2 gels. 16oz water. Felt good to feel good after 10mi - didn't know I missed that feeling. Longest run since St. G HM.

12 PM

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

2 PM

Yoga/ Stretching warm up/down 10:00 [1]

Mobility vid plus hip reset exercise and lay on foam roll to release psoas.

4 PM

Hangboard 13:20 [3]

9 sets 7:3 at home. 50-100% on 15 and 30mm. 3min bt sets.

Saturday Mar 16 #

Hiking 36:27 [3] 1.46 mi (24:58 / mi) +400ft 19:49 / mi
shoes: Scarpa Gecko

To/ from Dihedrals Area.

8 AM

Yoga/ Stretching 2:00 [0]
slept:11.2 weight:137.2lbs

Big sleep. Back stiff AF but I can walk. Ugh. 400mg ibu. My back had actually felt really good throughout all of yesterday. Oh well. Roll with it, I guess. Super windy today.

1 PM

Trad Climbing (LCC) 1:00:00 [4]
shoes: Evolv Rave

Flash Half a Finger 9+. B yelled out a foot when I was at the top, so no OS. Started up Hornets Rest but it was wet so came down, rapped off, called it a day. Psyched to go back though. Back mostly held up. Def impacted power and flexibility. Nice job kot dying. Jeez.

Friday Mar 15 #

4 AM

Yoga/ Stretching warm up/down 8:00 [0]
slept:6.8 weight:137.4lbs

Lower back normal stiff out of bed but mini session helped. Hip windshield wiper movement was good. Slept ok. Up later than expected after playing guitar which is good.

5 AM

Cycling-Trainer 59:20 [3] 21.4 mi (21.6 mph) +735ft
ahr:130 max:157

On B's bike.Easy effort w/ some jumps throughout. Almost bailed at ~10min bc bike fit felt wonky, just not digging it but eventually got warmed up, the ride was decent. No food. 22oz water. Felt good to ride. Psyched to get my bike back.

6 AM

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

~3min core + yoga

4 PM

Sport Climbing 45:00 [4]

MillMo
TR 10b+11b
TR 11d
Send 12a steep on main wall first go. Tried once last time, fell near the top. Felt pretty casual but had a mini back tweak at the top so cut the session short. 2 ibu and iced my back at home. Picked up my bike from the shop.

Thursday Mar 14 #

5 AM

Yoga/ Stretching 8:00 [0]
slept:7.5 weight:136.4lbs

Lower back quite stiff. Ding dong. Chill yoga to loosen the hips. Got greedy on the Kilterboard yesterday. When will I learn? Good sleep after PM shift. Maybe run or ride after work. TBD.

Foam roll and orb QL before bed.

6 PM

Yoga/ Stretching 23:00 [1]

YWA. Loosened up my lower back a little bit. Resisted ibu today.

Wednesday Mar 13 #

4 AM

Yoga/ Stretching warm up/down 5:00 [0]
slept:5.7 weight:135.8lbs

Didn’t sleep great but feel ok out of bed. Lower back the same. Up late after PM shift, grocery stop, and then B got home late. Another AM run while bike is in the shop and PM shift tonight. Bs bike is on the trainer but it doesn’t fit me well. Weight down from not really having dinner last night.

5 AM

Road Run 1:01:31 [3] 7.21 mi (8:32 / mi) +378ft 8:08 / mi
ahr:125 max:147 shoes: Endorphin Pro 2 - Red 2

Easy in the cool-cold on wet streets. Picked up effort a few times. 2x 30/30 + drills in last couple minutes. Kinda didn't mean to run for an hour. Left hip flexor woke up barely. Overall, though, everything felt decent. No back issues at all. Summer objectives are starting to germinate. All I have to do is stay healthy and do the planning.

6 AM

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

incl 2min iso core + 30sec back ext

4 PM

Bouldering 1:15:00 [3]

Sandy Mo
24min wu repeat up to easy v5
10min hanging on stacks, ground work on the OW
Kilterboard up to v5 flash. Think I sent 5 v5s.

Decent session once I got warmed up. Felt pretty cooked though.

5 PM

Strength Training warm up/down 2:30 [3]

2min high plank/ iso
30sec back ext

Tuesday Mar 12 #

4 AM

Yoga/ Stretching warm up/down 6:00 [0]
slept:7.5 weight:138.6lbs

Lights out by 8:10 last night. Slept pretty well. Body not bad out of bed. Lower back a little stiff. No ibu. No bevs. Bike is in the shop. Run / rest over the next couple days. May pick up PM shift tonight.

5 AM

Road Run 48:22 [3] 5.64 mi (8:35 / mi) +194ft 8:18 / mi
ahr:126 max:148 shoes: Glycerin 20 - Black

Easy hood jog. Tried to keep hr 130-137 after first 2mi. 3x 10sec hs at the end. Nice AM. Cool to cold. Legs heavy but ok. Body did well. Good for my head.

6 AM

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

Good stretch outside. 2:30 isometric core stuff, incl superman

Monday Mar 11 #

5 AM

Yoga/ Stretching 7:00 [0]
slept:7.0 weight:137lbs

Chill solo stuff. Body pretty dang tired. Lower back is a little stiff but not painful. Foam rolling QL maybe helping. I think tight QLs are what are causing the pain. Need to do more back strengthening.

7 PM

Yoga/ Stretching 22:00 [1]

Isometric core vid, YWA full body stretch, foam roll IT band and QL, 2x 20 1 leg bridge

Sunday Mar 10 #

8 AM

Yoga/ Stretching 5:00 [0]
slept:9.5 weight:137.6lbs

Decent sleep. No bevs still. Stiff but not terrible out of bed. Hit the QLs for a while with the orb last night, which helped I think. Upper body kinda sore from trying hard in the gym. Surprised my weight is low-ish after pasta and cake! last night. Enjoyed the cake slice though. I was also mindful of the past portion size. Great.

11 AM

Cycling- Road long 4:04:50 [4] 56.27 mi (13.8 mph) +3406ft
ahr:120 max:159 shoes: Specialized Pathfinder 2

Out Wasatch-Danish-to CC dirt rd to BST-Highland to 146 S to JRP. N on JRP, on 21st/Parleys. Stiff SSE wind but felt pretty strong today. Head was good too. Temp-wise, stayed comfortable, almost hot at times. Went my own pace/ effort for most of ride, then would wait for B at top of climbs. Surprised by how good I felt. Singletrack in CC was funner than expected too.

Started eating an hour in- 3 bars, Skratch gummies. Stayed fueled and hydrated. Nice work.

8 PM

Yoga/ Stretching 17:00 [1]

YWA upper back, then solo hip stuff

Saturday Mar 9 #

6 AM

Yoga/ Stretching warm up/down 6:00 [1]
slept:8.4 weight:138.6lbs

Didn’t mean to get up at 6. Back stiff but better. Slept ok. Still no bevs.

7 AM

Trail Run 1:25:22 [3] 9.01 mi (9:28 / mi) +1148ft 8:27 / mi
ahr:130 max:155 shoes: Glycerin 20 - Black

Home-thru Tanner- P Pt lollipop CW-back on the rd. Legs and head good. Back was fine. It's when I stop that the probs begin. Sunny/ clear but cold. Good run. Prob about 4mi on asphalt.

9 AM

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

2min plank
Bringing back 1 leg bridge, 2x 20. Shouldn't have ever stopped doing it. Oh well.

11 AM

Sport Climbing (Gym) 2:45:00 [5]

SandyMo
Lead 10b + 11a
11b
12a/b first go
One hang 12d proj. Short rest to try to beat the sun. Nope.
Send 12d! after ~24min rest. Had to try hard at the top. Nice job going into battle mode and getting it done. That was fun. Been a while.
High point on shallow corner but hurt bad, came down.
Lap on 5.11- hand
Try start of OW. Hung on a hand fist stack. Hard.

Good session. Hadn't planned to be there so long. Psyched to achieve the 12d objective. Ready to refocus on the cracks.

7 PM

Yoga/ Stretching 15:00 [1]

YWA low back pain vid.

Friday Mar 8 #

4 AM

Yoga/ Stretching warm up/down 9:00 [0]
slept:6.6 weight:138.6lbs

Back stiff this AM but much better than last 2 days probably bc no jog yesterday. No ibu this AM. Legs not bad after effort yesterday.

5 AM

Cycling-Trainer 57:30 [3] 19.2 mi (20.0 mph) +761ft
ahr:119 max:157

20min wu, then 30min of ODZ group ride, which was cool. Pace and effort were just right. No food, 16oz water. Legs not bad. Head fine.

6 AM

Yoga/ Stretching warm up/down 11:00 [1]

YWA for runners vid, solo hip stuff

7 PM

Yoga/ Stretching 22:00 [1]

YWA flow day 7

Thursday Mar 7 #

5 AM

Yoga/ Stretching 4:00 [0]
slept:7.8 weight:137.6lbs

Decent sleep. No AM ride to give my back a break. 400mg ibu. Back is super stiff this AM. Let’s get a handle on this before it gets worse. Nice job being willing finally to take some action/ a break. Ding dong.

5 PM

Cycling-Trainer tempo 1:15:00 [5] 24.9 mi (19.9 mph) +509ft
ahr:125 max:168

FTP test. Wu was good but felt a little too long. 20min effort went by fast. Could've gone a little harder but wanted to pace it well. Just glad result (217) wasn't lower than est FTP (209). 22oz water. Skratch gummies during. Def not super rested. Solid effort though.

7 PM

Yoga/ Stretching 21:00 [2]

YWA core! Plus solo

Wednesday Mar 6 #

4 AM

Yoga/ Stretching warm up/down 2:00 [0]
slept:6.6 weight:137.8lbs

Rt QL so jacked from wonky landing in the gym yesterday. 400mg ibu. Taking a break from bouldering beyond v3 to wu for a while, which is actually a relief to type. The goal is crack climbing. Right. Some hip stuff and heat before the ride. Still no bevs, btw.

5 AM

Cycling-Trainer 1:07:00 [3] 24.0 mi (21.5 mph) +280ft
ahr:122 max:137

18min solo, then group ride. QL was fine. Legs not bad. Easy to mod effort. No food, 22oz water. Wore the MTB shoes. Spun a minute at the end in the rd shoes, which should be good to go w/ cleat adjustment.

6 AM

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

nice solo yoga sesh post-ride. Rt QL better but still a mess.

4 PM

Bouldering warm up/down 30:00 [3]
shoes: Anasazi Arrowhead pt2

Sandy Mo
Flashed up to v3 plus a crazy soft but crimpy v7. Ha! Body felt ok- 20min
About 10min of ground work on the OW. Trying diff feet positions. Was able to do some crunches while inverted. Do the work.

Hangboard 8:00 [3]

HB 3min rest
1: 30mm 7:3 x7
2:L30 R15 7:3 x7- nice job. Didn’t feel bad at all
3: R30 L15 7:3 x7- nice job. Felt hard last 2 reps
4: 15mm 7:3 x3, 30mm 7:3 x4
5: 30mm 7:3 x7
6: 30mm 7:3 x10

Strength Training warm up/down 2:00 [3]

75sec high plank with slow push up every 10sec, 15sec plank, 30sec back ext

5 PM

Road Run 10:58 [3] 1.14 mi (9:37 / mi)
shoes: Endorphin Pro 2 - Red 2

Almost bailed on the streak but figured why not and just started jogging. Back felt fine. Out and back on the PRT before the PM shift. Nice to breathe outside before going back inside.

Tuesday Mar 5 #

4 AM

Yoga/ Stretching warm up/down 6:00 [0]
slept:6.6 weight:138.2lbs

So out of it this AM. Lights out at 9:20 after guitar sesh. Guitar is hard for me. Dang. Stay w/ it.

5 AM

Cycling-Trainer 1:03:00 [3] 21.8 mi (20.8 mph) +1119ft
ahr:117 max:153

Mellow group ride. Picked up effort for a few minutes in last quarter of ride. Wore my rd shoes. Need to adjust the left cleat. Legs ended up being ok. Cloudy brain. 18oz water. No food.

6 AM

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

incl 12 slow push ups over a minute. Warrior series. Active pigeon at the end, which I def need to do more of starting today!

4 PM

Road Run 14:07 [3] 1.53 mi (9:14 / mi) +30ft 9:04 / mi
shoes: Endorphin Pro 2 - Red 2

To/ from gym. Felt good. Sunny and cool out.

Bouldering (Gym) 45:00 [4]

MillMo
Flashed two v5s and sent a v6 2nd go. Made the rt QL mad after landing weird trying a v5. Had an ok time but smartly cut it short. So many kids running around. Saved HB sesh for Wed bt shifts. Psyched to work on inversion in the Sandy Mo OW.

Monday Mar 4 #

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

Incl 90sec plank

5 AM

Yoga/ Stretching 15:00 [1]
slept:7.5 weight:137.6lbs

Hip opening stuff. Theragun QLs again, like last night. Kinda beat up this morning but not the worst I’ve felt. Pasta dinner last night and 4 Graham crackers.

6 PM

Road Run 12:28 [3] 1.38 mi (9:02 / mi) +38ft 8:48 / mi
shoes: Endorphin Pro 2 - Red 2

Cords jog in the brisk temps. Felt good once I got going. Good job.

Sunday Mar 3 #

8 AM

Yoga/ Stretching warm up/down 5:00 [0]
slept:9.5 weight:137lbs

Big sleep. Surprised weight isn’t higher after eating the biggest burrito I’ve ever made. Hip rotation stiff plus QL release stuff from YouTube. I think releasing the QL on both sides may be key to back happiness. Jog and gym today. All the snow fell yesterday, like 6-8 inches. Darn.

10 AM

Trail Run 37:08 [3] 3.65 mi (10:10 / mi) +246ft 9:34 / mi
ahr:119 max:139 shoes: Exodus Ultra 2

Slow and easy from home to S Parleys snow. Glad to feel like I have different gears again. Kept it in a low one. Digging avoiding crossing 33rd lately. Chill, quiet jog. Roads kinda messy but not terrible.

11 AM

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

Incl 2min plank low and high

1 PM

Sport Climbing (Gym) 2:00:00 [5]

Sandy Mo
Lead 11a+11a
11c
Send 5.11 off hands first go. OMFG what a fight! So relieved to finally send it
3 hang 12d steep
2 hang 12d steep- didn’t rest long enough, about 16 minutes
25min rest, then fell at 3rd last move on 12d. Good fight. Fun to try hard on plastic.
In succession- both 5.9 Hand cracks, 11- hand, half way up 5.9 corner- wanted to see if I could do the top half without liebacking. Not today.
Solid session. Fun. Tried hard.

7 PM

Yoga/ Stretching 12:00 [1]

YWA for full moments

Saturday Mar 2 #

7 AM

Yoga/ Stretching warm up/down 5:00 [1]
slept:9.1 weight:136.4lbs

Up at 7:15. Back less stiff than usual out of bed. Try going w/out ibu (like most days).

9 AM

Trail Run 1:25:51 [3] 9.08 mi (9:27 / mi) +1230ft 8:23 / mi
ahr:134 max:160 shoes: Glycerin 20 - Black

Home-Tanner-P Pt lollipop and back. Prob ~4mi on rd. Digging the Tanner route lately. Legs and head good. No ibu. Body felt good. Freakin windy but not too cold. Shorts and houdini. Running is the best drugs.

11 AM

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

incl 2min high.reg plank, 45sec back xt, foam rolling

3 PM

Yoga/ Stretching 21:00 [1]

YWA

Friday Mar 1 #

8 AM

Yoga/ Stretching 10:00 [0]
slept:10.1 weight:137lbs

Big sleep. Typical stiff back out of bed despite feeling like I made progress with the theragun before bed. Took 400mg ibu this AM to see if it makes any difference. No agenda for the day. So psyched to have 3 days off. Still no bevs. Keep it up. No tortillas yesterday and only 2 graham crackers.

10 AM

Road Run 49:11 [3] 5.26 mi (9:21 / mi) +378ft 8:45 / mi
ahr:132 max:155

Home into Tanner Park for about 2.5mi. Picked up effort in last mile, including 2x 10sec hs plus bounding. Sunny and warm. Shorts and short sleeves though started w/ a Houdini on. Body was good. Just don’t have my runner’s lungs anymore. Think I’m psyched to train for uphill mile and 5k TT efforts. Want a goal that will inspire me to commit to eating less treats at night.

1 PM

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

MillMo
TR 11a
Lead 11c steep
1 hang 12b
One hang 12a steep
Usual finger crack burn- using outside feet
One hang thin hands right after

Def tired today. Still fun. No expectations. Good to keep it short today.

2 PM

Hangboard 1:20 [3]

1 set 7:3 x7 30mm

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