Attackpoint AR - performance and training tools for adventure athletes

Training Log: chino

In the last 7 days:

	activity	#	time	miles		km		+ft
	Sport Climbing	2	3:40:00
	ExtremeWalking	7	2:20:46	5.69	(24:44)	9.16	(15:22)	192
	Trail Run	1	2:09:22	14.02	(9:14)	22.56	(5:44)	1253
	Yoga/ Stretching	9	52:00
	Road Run	1	32:25	4.02	(8:04)	6.47	(5:01)	195
	Bouldering	1	20:00
	Strength Training	3	14:00
	Hangboard	1	9:00
	Total	21	10:17:33	23.73		38.19		1640
	[1-5]	16	9:22:47
averages - sleep:7.2 weight:137.7lbs

2:57

0:00

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.

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

Tuesday Apr 16 #

5 AM

Yoga/ Stretching 9:00 [0]
slept:7.4 weight:137.4lbs

No bevs. 400mg ibu bc I felt like it. Felt good to do some yoga. Do more later. Can do warrior stuff without pain.

Just need to keep trying new AM things to distract myself.

ExtremeWalking 9:34 [1] 0.37 mi (25:53 / mi)

Baby hood loop with coffee. Nice to hear the birds. Rt leg loosened up by the end. Nice job getting out first thing, try something new.

3 PM

Note

4 or 5x 30 sec or so LAX ball on rt PF against the wall at work. Felt like it loosened stuff up but pain went down leg and into my foot on drive home. Ugh. Idk what to do.

4 PM

ExtremeWalking 34:17 [3] 0.76 mi (45:07 / mi) +83ft 40:53 / mi
shoes: Ride 15 - Gold

After reading on my back for half hour or so.

5 PM

Strength Training 3:00 [3]

6x 10 pushups plus 30sec plank. 30 sec back ext on reps 3 and 6
1min renegade plank 8lb db

6 PM

ExtremeWalking 16:41 [3] 0.73 mi (22:51 / mi)
shoes: Ride 15 - Gold

With B and C

Monday Apr 15 #

Note
slept:7.1 weight:136.2lbs

No bevs or ibu. Slept until 4:40 or so on the floor. Got up at 2:20 to go to the bathroom and felt decent. Neck a little stiff on left side. Falling apart :)

5 AM

Yoga/ Stretching 2:00 [0]

some cat-cow (back was able to round a little more in cat, got a couple mini pops), warrior 1 and 2

9 AM

Note

400mg ibu at work after sitting thru a meeting. Dull aching. Wonder if the rain is making it worse.

4 PM

Note
slept:0.3

Nap w/ the dog

6 PM

Strength Training 2:00 [1]

3x15 1 leg bridge
3x 10 clamshell with band
Did this last night too

Sunday Apr 14 #

Yoga/ Stretching warm up/down 4:00 [0]

Post run stretch

7 AM

Yoga/ Stretching 1:00 [1]
slept:7.7 weight:136.8lbs

No bevs. Woke at 6:45 in pain. Tried to sleep in the bed but went to the floor at about 2. Took 2 Tylenol before bed which didn’t help much.

9 AM

Road Run intervals 32:25 [4] 4.02 mi (8:04 / mi) +195ft 7:43 / mi
ahr:134 max:163 shoes: Endorphin Pro 2 - Red 2

10min wiu
7x 1min uphill hard/ 1min jog
1mi cd with 2x 20/40
Body felt decent. Nice morning. Ran harder than I should’ve but didn’t care. Pace got down to mid to high 5. Start sprinkling in some faster efforts. Maybe I’ll psyched.

12 PM

Sport Climbing 2:20:00 [4]

10b+10d
11d
2 hang 12a, dumb finish
Weak burn on thin hands/ shallow corner, got half way up then toast
Flash 12b/c , good fight
1 hang 12c, nice job
11c steep

Cooldown with 4 repeaters on lg edge and 5 or so on medium slopers to get pelvis to align. Didn’t work. Decent session. Funny how mid-12 sport routes feel so much easier than 5.11 crack.

52 pushups in a minute to finish

Saturday Apr 13 #

7 AM

Yoga/ Stretching 1:00 [0]
slept:8.0 weight:138lbs

Pint last night. Sounded good to drink a beer and watch TV. 400mg ibu. Typical sleep on the floor. It’s good until it’s not. Woke at 2, then up at 6:30. Lights out at 9:40.

9 AM

Trail Run 2:09:22 [4] 14.02 mi (9:14 / mi) +1253ft 8:30 / mi
ahr:132 max:154 shoes: Glycerin 20 - Black

10oz water, 1 gel
Home-up rd to Church Fk-P line west down connector to W Grandeur TH-rd thru hood to hit 14mi
Sun, warm. Legs, head, body good. Felt a little ragged the last 1-2mi but not terrible. Body held up well. The running is easy. I just have to get on my shoes and socks.

Friday Apr 12 #

Note
slept:6.5 weight:139lbs

400mg ibu. Rt leg awake but mostly at PF. Bummed my weight is still up. Grr.

5 AM

ExtremeWalking 35:00 [1] 1.6 mi (21:52 / mi)

Walk in the hood in my slides. Was going to put on running shoes in case I felt like I could run but couldn't get running shoes on. Good to get out. I'll be okay with this sciatica situation, then randomly fall right back into the abyss.

6 AM

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

lying knee to opposite shoulder stretch after the walk.

7 AM

Note

***DISCOVERY
I can tie my right shoe by kneeling on my right knee and pressing into the ground with my right toes.

4 PM

Sport Climbing 1:20:00 [4]

MillMo routes with B
10c,11a, 11s steep, 1 hang 12b. nuts, thought I was going to flash it. Moved well on it though. Took at third last bolt and had quick rest. Should send it next go easy.
Thin hands +hand+10c TR
Good short session. Rt leg got mad a couple times on overhangs. But I don’t feel like I’ve lost all fitness over past 2 weeks.

6 PM

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

2min plank series,40sec back ext
3x 1min lying knee to opposite shoulder
20lb KB- woodchop x30; 15,20 side bend
Side plank star x5
30 bike crunch

9 PM

Note

400mg ibu at 1pm. Leg hurt pretty bad sitting in a boring and unnecessary work mtg. Sitting is murder.
400mg ibu at 9pm before bed

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