Attackpoint - performance and training tools for orienteering athletes

Training Log: chino

In the last 7 days:

	activity	#	time	miles		km		+ft
	ExtremeWalking	8	2:56:25	8.34	(21:09)	13.42	(13:09)	109
	Sport Climbing	1	2:15:00
	Road Run	2	1:47:00	12.27	(8:43)	19.75	(5:25)	476
	Trail Run	1	1:43:02	11.06	(9:19)	17.8	(5:47)	1372
	Yoga/ Stretching	6	1:01:00
	Bouldering	2	55:00
	Strength Training	4	30:00
	Hangboard	1	9:00
	Total	21	11:16:27	31.67		50.97		1957
	[1-5]	18	10:30:35
averages - sleep:7.6 weight:137.3lbs

4:14

0:00

Monday Apr 22 #

6 AM

ExtremeWalking 11:48 [3] 0.53 mi (22:16 / mi)
slept:7.6 weight:136lbs

No bevs. 400mg ibu out of bed. Up once at 12 for bathroom then slept til alarm. Rt leg mad out of bed but it's been worse. No climbing again til the weekend. Taking the ibu to be able to improve mobility throughout the day.

Psoas release by laying on foam roll, med ball, or squish ball (deep inhale, flex core for 6 count, deep exhale) has been helpful, I think.

Road Run 1:00:15 [3] 7.12 mi (8:28 / mi) +279ft 8:10 / mi
ahr:126 max:147 shoes: Endorphin Pro 2- Lime

Easy to MAF-ish in cool temps. Shorts and houdini. So psyched for more AMs like this. Run psyche is coming back big time. Glad to have climbing and cycling as a winter distraction/ run break but I'm ready to get back at it. Don't be greedy.

7 AM

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

Post run series outside- got rt leg on top of porch for hamstring stretch again. Nice.
2min plank, 30sec back ext,30sec swimmer
30 squats
12x skater lunge + 8lb db curl. Rt leg so much weaker than left. Work on it.

11 AM

Strength Training 3:00 [1]

3x 15 1 leg bridge +8lb
3x 10 side plank dip + clamshell w/ band

1 PM

Note
slept:0.2

mini nap

Sunday Apr 21 #

7 AM

ExtremeWalking 7:06 [0] 0.35 mi (20:18 / mi)
slept:8.9 weight:136.2lbs

Pint last night. 400mg ibu out of bed. Rt leg relatively less mad out of bed. Best/ most sleep I’ve had in weeks. Before bed- ball on QL, lay on foam roller psoas release attempt. Only had 6 dates yesterday and finished the bag, which may be why my weight is finally down.

8 AM

Trail Run 1:43:02 [4] 11.06 mi (9:19 / mi) +1372ft 8:20 / mi
ahr:136 max:160 shoes: Glycerin 20 - Black

Home-rd to RSnake trail to P Line-down connector- thru Tanner
Sun, cool to warm. 1 gel, 10oz water. Legs kinda heavy but head and body good. Legs need to catch up w/ lungs. Felt surprisingly good on final uphill stretch out of Tanner/ up the rd, which is encouraging.

10 AM

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

2min plank, 30sec back ext
Was able to stretch rt hamstring on top of the stoop, which is progress.

1 PM

Sport Climbing 2:15:00 [4]

Mill Mo
10b+11a
11c steep
1 hang 12b
12b horizontal! Fall at lip
12a pockets - nice job! Maybe my proudest gym send. Ha!
1 hang soft 12c on TR
Thin hands plus fall at top of overhang on thin hands not enough rest, 9min since last route
Feeling like I don't care about climbing anymore- just in time for perfect running weather. Def ready to spend less time in the gym. Still pretty fun session. Was able to get my shoes on a lot more easily, which is a great litmus test for how my rt leg is doing.

Forecast for City of Rocks looks cold and gray so prob not go. Need to keep some kind of fitness for Crack of Doom. Need to go to LCC duh.

Saturday Apr 20 #

6 AM

ExtremeWalking 34:26 [3] 1.52 mi (22:39 / mi)
slept:7.5 weight:137.8lbs

Pint last night. 400mg ibu out of bed. Slept better overall in bed but lower back felt kinda tweaky from the change. Took ibu to gain some mobility to run, move with more tang hopefully. Had hoped to sleep in but dog and leg were keeping me awake starting at 4:40. NBD. Roll with it. Nice quiet walk.

7 AM

Road Run 46:45 [3] 5.15 mi (9:05 / mi) +197ft 8:46 / mi
ahr:129 max:138 shoes: Glycerin 20 - Black

Easy hood jog from home. Shoes felt flat. Legs not bad. Cool, gray, breezy. Body was good. Felt really good to run.

8 AM

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

2min plank, 30sec back ext
OPTP ball on rt QL- going to work on that today, maybe it's been referred pain from a tight QL. Psyched to just move more today.

1 PM

Note
slept:0.7

Nap!

4 PM

Bouldering 35:00 [3]
shoes: Evolv Rave

Mill Mo w/ B
Felt decent but just didn't want to fall. Didn't do anything harder than v4. 5min ARC on spray wall. Whatev. Just need to climb on a rope.

5 PM

Strength Training 9:00 [2]

3x 12 1 leg bridge +8lb
3x 10 side plank dip/ clamshell
20x bridge +20lb
21 push up countdown (was able to do the crunches)
Warrior 1 and 2

Friday Apr 19 #

5 AM

ExtremeWalking 46:27 [1] 2.25 mi (20:39 / mi)

Coffee hood walk. Nice out, kinda cold. Need to start walking in shoes. Slides feel like they limit range of motion.

6 AM

Yoga/ Stretching warm up/down 15:00 [1]
slept:7.0 weight:137.8lbs

No bevs. No ibu off the floor. Good sesh after the walk. Rt PF is stiff but not terrible. More pressure than pain.

5 PM

ExtremeWalking 31:24 [3] 1.46 mi (21:30 / mi)
shoes: Ride 15 - Gold

With B at SHP.

Thursday Apr 18 #

5 AM

ExtremeWalking 8:18 [0] 0.38 mi (21:50 / mi)
slept:6.8 weight:138lbs

No bevs. No ibu. Woke at 12, 2:30, and then slept til alarm went off at 5:10, which is progress. Slept a little better on my stomach but with pillows is L shape- pillow under my left shoulder and side parallel to my body. More mobility in cow pose before bed last night. Been doing:
Seated
Push in with knees fists stacked bt them- count to 5 x 5 flexing glutes during squeeze, then push out against hands for 5 count x 5
Not running helping. Just giving PF or disc whatever time to chill. Think I’m making progress but not out of the woods yet.

Yoga/ Stretching 5:00 [0]

warrior 1 and 2, 3 w/ wall assist; hula hoop hip rotation. Just trying to move my hips- lots of popping. Jeez.

6 PM

Strength Training 9:00 [3]

3x 90sec plank+30sec back ext
3x 15 1 leg bridge
3x 10 side plank dip clamshell with band

Wednesday Apr 17 #

4 AM

ExtremeWalking 10:28 [0] 0.41 mi (25:31 / mi)
slept:6.9 weight:138.2lbs

No bevs. No ibu off the floor. Leg woke me up at 3:40. Got up at 4.

5 AM

Yoga/ Stretching 15:00 [0]

Nice solo session. Rt leg doesn't like any twisting or pigeon.

ExtremeWalking 26:28 [1] 1.44 mi (18:23 / mi) +109ft 17:09 / mi

Walk #2. Pressure was at rt PF. Legs moved ok. Stick with the recovery plan. Nice AM again. Sucks to not sleep well. But, it's rad to have a lot of time before work.

3 PM

Bouldering warm up/down 20:00 [3]
shoes: Evolv Rave

Sandy Mo
Flash up to v3. Tried a couple 5s and a 6. Rt PF got mad.

4 PM

Hangboard 9:00 [3]

HB 7:3/ 3min rest
1: 30mm x 7
2:15mm x 1, 30mm x7
3:15mm x 2, 30mm x 7
4:15mm x 2, 30mm x 5 no need to do extra reps, err on less
5: 15mm x 2, 30mm x 5
6: 15mm x 1, 30mm x 6
7:15mm x 1, 30mm x 6

Strength Training 9:00 [3]

Push ups, core

« Earlier