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

Training Log Archive: chino

In the 7 days ending Sep 28:

activity # timemileskm+ft
  Road Run5 6:05:40 49.51(7:23) 79.67(4:35) 1690
  Bouldering1 1:12:00
  Strength Training1 3:00
  Total7 7:20:40 49.51 79.67 1690
averages - sleep:8.6 weight:136.5lbs

«»
1:58
0:00
» now
SuMoTuWeThFrSa

Saturday Sep 28 #

7 AM

Road Run tempo 1:32:07 [4] 12.03 mi (7:39 / mi) +673ft 7:16 / mi
ahr:150 max:174 slept:9.0 weight:136.8lbs shoes: Freedom ISO2- Red

Woke at 6 and felt awake/ decent. Typical hood run, then 1.5mi up BCC for first 6 easy. 5mi @ goal MP in 644, 646, 644, 655, 643, 1mi easy.

Mi7-8 were aided, mi10 had some up w/ headwind. Was supposed to be 6mi @MP but still felt Th, and hips were kinda pissed from gym yesterday I think. NBD. Just need to rest. Did L-ish run today instead of tmw to get on timeline for training plan w/ race being on Sat, not Sun.

Friday Sep 27 #

Note
slept:10.4 weight:136lbs

Decent sleep. Dog woke me up at 4:30 but eventually went back to sleep. Lights out at 9:15 last night. Up at 8:10
11 AM

Bouldering (Gym) 1:12:00 [4]
shoes: 5.10 Dragon

Pretty fun. Crazy how much easier things feel having not run in the AM and/ or been at work all day. Flashed two v5s, two v6s, and sent a hard v6 I could only do the first 3 moves of last week (after hard AM run + work before gym). No more gym until after the race next weekend. 2.5min abs after.

Thursday Sep 26 #

5 AM

Road Run 17:04 [3] 1.9 mi (8:59 / mi)
ahr:125 max:136 slept:7.0 weight:137.2lbs shoes: Lime Breakthru 4

Woke at 3 and maybe fell asleep again. Not sure. Out of bed at 3:58. Just awake.

Road Run tempo (8.2k track T) 33:10 [4] 5.1 mi (6:31 / mi)
ahr:166 max:175 shoes: Lime Breakthru 4

Goal was 6:31 pace but would settle for 6:51 pace if legs wouldn't go. Brain cloudy but legs moved ok. Cool temps. Light breeze. Warmer than last week but still nice out. I fell asleep ~3.5k into it, almost swerved completely into lane 2. Good run. I just felt pretty out of it.
632, 626, 626, 629, 629, 47 for last 200.
Nice job.

Road Run warm up/down 13:40 [3] 1.3 mi (10:31 / mi)
ahr:131 max:139 shoes: Lime Breakthru 4

Wednesday Sep 25 #

5 AM

Road Run 40:26 [3] 4.57 mi (8:51 / mi) +127ft 8:37 / mi
ahr:122 max:137 slept:7.0 weight:136.4lbs shoes: NB 880v8

Slow and easy. Head ok. Legs tired. Long past 2 days at work. Nice AM. Get to bed early tonight.
5 PM

Strength Training 3:00 [3]

3x12, 1x14 rung push ups

Tuesday Sep 24 #

5 AM

Road Run 50:23 [3] 8.18 mi (6:10 / mi) +341ft 5:56 / mi
ahr:134 max:162 slept:7.2 weight:136.4lbs shoes: Saucony Ride ISO- Blue

Fell asleep fast after 12.5 hrs at work. Head pretty good this AM. Hip flexors a little stiff but felt ok.

29min E, 8x 1min/1min, 6min E. Felt good to turn the legs over a little. Paces were 620s-640s.

One more long day at work.

Monday Sep 23 #

Note
slept:8.8 weight:137lbs (rest day)

Two 12+ hr workdays on tap. Get it done. Body feels ok this morning.

Sunday Sep 22 #

10 AM

Road Run long 1:58:50 [4] 16.43 mi (7:14 / mi) +549ft 7:01 / mi
ahr:158 max:175 slept:10.6 weight:136lbs shoes: Teal Freedom ISO2

2 gels, 12oz water Provo River Canyon
Out and back toward Provo to get 4.6mi before heading up canyon.
Plan was 6mi easy, then MP for 8mi (w/ goal of sub 705 on uphills), then goal was sub 630 for last 2mi

Avg pace for 1st 6 was 755, then 702, 704, 703, 643 (turnaround at ~10.5), 644, 644, 633, 641, 629, 627, .43 @8:53 pace cd. Headwind up canyon. Felt strong and controlled throughout, though kinda had to fight to run sub 630 the last 2 miles. Encouraging run mentally and physically. Nice one. Good job.

« Earlier | Later »