Attackpoint AR - performance and training tools for adventure athletes

Training Log: chino

In the last 7 days:

	activity	#	time	miles		km		+ft
	Trail Run	2	4:40:15	26.37	(10:38)	42.44	(6:36)	4253
	Road Run	2	2:03:29	14.5	(8:31)	23.34	(5:17)	715
	Yoga/ Stretching	6	49:00
	Strength Training	6	14:00
	Cycling- Road	1	5:00	1.1	(13.2/h)	1.77	(21.2/h)
	Total	17	7:51:44	41.97		67.54		4968
	[1-5]	16	7:42:44
averages - sleep:7.9 weight:136.7lbs

2:42

0:00

Wednesday May 15 #

Note
slept:7.0 weight:137.4lbs

No bevs. No ibu. Weight up from treats. Threw away the big chocolate bar this morning from work. Rt PF kinda mad, prob from ride yesterday. Not too terrible though. Was dreaming about work and emails. Ugh.

Tuesday May 14 #

Note
slept:6.9 weight:137lbs

No bevs. No ibu. Rt PF barely awake out of bed. Keep doing the psoas release, belt/ block reset, foam roll PF when I can.

5 AM

Road Run 1:02:23 [3] 7.13 mi (8:45 / mi) +315ft 8:24 / mi
ahr:121 max:147 shoes: Endorphin Pro 2- Lime

Slow and easy but legs came around in last few miles. Legs kinda sore but ok. Body and head good. Nice AM, kinda cool. 2x 10-15sec hs at the end. R&R week this week w/ goal of big vert run on Sat., I think. Psyche is building. Legs had some surprise pop today. Keep rebuilding. Id the summer/ fall goals.

6 AM

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

2min plank, incl 14 push ups;30sec back ext
8lb db:
squat-curl-press x 14
skater lunge-curl x 7/leg
shoulder fly x14

20lb KB
woodchop x14
heartbeat x14
ab wheel x14

Monday May 13 #

5 AM

Yoga/ Stretching 9:00 [3]
slept:7.7 weight:136.2lbs

1 beer. No ibu. Rt PF a little awake but body feels the best it has in along time out of bed. Nice job last night with foam roll, theragun, PM walk. Warrior 1-3 plus tabletop hip stuff before .55mi walk. Getting psyched for summer break.

6 AM

Strength Training 2:00 [3]

8lb db 15x squat curl shoulder press, 8 x shoulder fly to move a little.

4 PM

Strength Training 4:00 [3]

13 reps for 5/13:
15lb db curl+press
crunches, bike crunches, leg lifts
20lb KB woodchop
RR pull ups (8,5)

Just to move around a bit after work. Ran around a little at the track after school bc I had some kids doing the 1.5mi test out run. Hot today.

Sunday May 12 #

7 AM

Note
slept:9.5 weight:136lbs

1 beer. No ibu. .35mi walk before coffee. Coffee makes the walk better. Body tired but ok. Rt PF not too bad out of bed. Flexibility was best it’s been in a long time yesterday. Was able to clip my toenails. Kinda do figure 4 stretch with rt leg. Psoas release seems to be the most helpful thing.

Tried to do cat cow this morning and it woke up my PF. Still no AM yoga.

9 AM

Trail Run hills 2:06:41 [4] 9.2 mi (13:46 / mi) +2934ft 10:35 / mi
ahr:129 max:152 shoes: Glycerin 21- White

Zoo BST north into Red Butte climbs, then finish with a Wire lap, which was pretty slow. Oh well. Legs tired today but head and body good. 20oz water, 1 gel. The Glycerin 21s felt decent after a few miles, so that's cool. Sunny and warm.

11 AM

Yoga/ Stretching warm up/down 3:00 [1]

car stretch

4 PM

Cycling- Road 5:00 [1] 1.1 mi (13.2 mph)

Hood lap on the SS after working on the sprinklers- didn't upset the rt PF really. Fun. Do it more.

6 PM

Strength Training 1:00 [1]

3x 15 1 leg bridge +8lb

Saturday May 11 #

Note
slept:10.0 weight:136.2lbs

Big sleep. 1 beer. 400mg ibu to maximize mobility for run today. Rt PF kinda mad, maybe from foam rolling it last night. Had hoped to feel more energetic this morning.

9 AM

Trail Run long 2:33:34 [4] 17.17 mi (8:57 / mi) +1319ft 8:20 / mi
ahr:138 max:155 shoes: Glycerin 20 - Black

Home-rd to BH TH-P line west to W Grandeur TH-rd home
4 gels, 30oz water, 25oz Tailwind- refilled water at Church Fk stream

Warm, sunny. Legs pretty bad on the rd but head/ body were ok. Felt strong at times. Really good run. Nice day and trails not too crazy corwded.

12 PM

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

2min plank,30sec back ext

3 PM

Strength Training 1:00 [1]

RR pull ups after yard work sesh-8,9,8

Friday May 10 #

5 AM

Road Run intervals 1:01:06 [4] 7.37 mi (8:17 / mi) +400ft 7:53 / mi
ahr:133 max:161 shoes: Endorphin Pro 2- Lime

2.1mi wu
MRTYL fartlek 4x90/90,4x60/60, 4x 30/30, 4 x 15/15 on rolling terrain. All but one of the 60sec reps had some up or were all/ mostly up.
2mi cd

Head, legs, and body pretty good. Felt good to pick up the pace. Cool, windy. Legs pretty tired at the end. Need to fuel better (i.e., rice, pasta). Plan for Sat and Sun long-ish runs.

6 AM

Yoga/ Stretching warm up/down 10:00 [1]
slept:7.1 weight:136.8lbs

No bevs, no ibu. Rt PF mad out of bed. Grr. Loosened up ok though. .35mi walk. Lights out at 8:15 last night but woke at 2 for a while. NBD.

Post-run 2min plank w/ push ups, etc., tabletop hip mobility

7 PM

Strength Training 3:00 [1]

part of lower abs with nicole vid

Thursday May 9 #

5 AM

Yoga/ Stretching 9:00 [0]
slept:7.4 weight:137.6lbs

No bevs, no ibu. Rt PF awake and kinda mad from gym yesterday. Oh well- now I know. Bouldering isn't a great idea. .2mi walk out of bed, then some chill yoga warrior 1-3, hip mobility, bird-dog. Felt good but I feel like I'm guarding most of my body. I want to be able to do/ enjoy yoga again- ease into it.

Rt leg awake on the drive to work but not too bad. Maybe run after work. Idk. Just need more sleep.

7 PM

Strength Training 3:00 [1]

3x 15 1 leg bridge +8lb
Some oblique stuff I saw in NYT

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