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Training Log Archive: chino

In the 7 days ending Apr 27, 2019:

	activity	#	time	miles		km		+ft
	Road Run	5	4:32:16	32.88	(8:17)	52.92	(5:09)	1035
	Trail Run	4	3:58:51	27.34	(8:44)	44.0	(5:26)	2524
	Bouldering	1	42:00
	Total	10	9:13:07	60.22		96.92		3559
averages - sleep:8.3 weight:137lbs

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Saturday Apr 27, 2019 #

Note
slept:7.5 weight:136lbs

Lights out at 8:10, up at 4:05 before the alarm. Feel ok. Not bad. Not great.

6 AM

Trail Run warm up/down 39:19 [3] 3.78 mi (10:24 / mi) +239ft 9:49 / mi
shoes: Orange Ride 10

15:51 165' 1.65mi wu
23:28 125' 2.13mi cd

7 AM

Trail Run race 1:15:37 [5] 10.14 mi (7:27 / mi) +1156ft 6:44 / mi
ahr:168 max:176 shoes: Orange Ride 10

Oquirrh Wave 10 Mile
Drank 5oz Heed. Perfect weather. Ran with Travis for a few minutes before the courses split. He ran the 25k super fast. Otherwise, ran solo. I feel like I paced myself well but still pushed it. Great morning. I feel good about it. I hoped to win, if possible, and go under 76min. Psyched.

10 AM

Note
slept:0.75

Nap. Psyched.

Friday Apr 26, 2019 #

5 AM

Road Run 52:59 [3] 6.35 mi (8:21 / mi) +242ft 8:03 / mi
ahr:128 max:149 slept:7.7 weight:137.6lbs shoes: Orange Ride 10

Easy plus 4x 20/40. Legs felt heavy but no terrible, tuned over ok on strides at the end. Curious to see how tmw goes. A little tired, but psyched.

Thursday Apr 25, 2019 #

5 AM

Road Run 58:16 [3] 7.05 mi (8:16 / mi) +281ft 7:58 / mi
ahr:127 max:144 slept:7.6 weight:136.2lbs shoes: NB 880v8

Easy with a few downhill accels. Legs tired, but ok. Slept 13 minutes later but only got started running 7 minutes later. Need more sleep. Get out again after work.

Still coughing a little but not much congestion. Must be allergies.

4 PM

Trail Run 47:16 [3] 5.1 mi (9:16 / mi) +520ft 8:27 / mi
ahr:132 max:151 shoes: Asics DynaFlyte 3

Easy rd /trail jog at dimple dell. Easy effort but some not easy hilliness. Overall good jog though. Sunny and 70s.

Wednesday Apr 24, 2019 #

5 AM

Road Run 1:05:19 [3] 7.71 mi (8:28 / mi) +266ft 8:12 / mi
ahr:124 max:146 slept:7.8 weight:136.4lbs (sick) shoes: NB 880v8

Easy, 3x 8sec hs
Legs tired. Head ok. Nice AM.
Less congested but coughing a little.

4 PM

Road Run 25:36 [3] 3.0 mi (8:32 / mi) +150ft 8:09 / mi
ahr:134 max:147 shoes: Kinvara 8

Easy in the sun before the gym. 1 stride. Legs ok. Rd and grass. Nice job.

5 PM

Bouldering (Gym) 42:00 [3]
shoes: 5.10 Dragon

Quick sesh. Kinda crowded. Flashed two v5s and sent a v6 3rd go. Good to move a bit at least once this week before race on Sat.

Tuesday Apr 23, 2019 #

Note
slept:9.9 weight:137.8lbs (sick)

Lights out at 7:25 last night. Stuffy head and nose and violent cough. But body feels ok. May try to run after work.

4 PM

Trail Run 1:16:39 [3] 8.32 mi (9:13 / mi) +609ft 8:37 / mi
ahr:131 max:154 shoes: Peregrine 7 Red

Easy QH loops in the sun. Took ~4mi for the legs and head to come around but ended up being decent enough. No coughing but throat kinda on fire. Feeling better than I did this AM though.

Monday Apr 22, 2019 #

Note
slept:7.3 weight:137.4lbs (sick) (rest day)

Didn't sleep well. Congestion and cough this AM. Happy Monday.

Sunday Apr 21, 2019 #

Note
slept:9.6 weight:137.4lbs

Good sleep but neck and shoulders were crazy stiff when I woke. Used the massage thing, which helped. Fell/ bailed high on a lot of problems at mill creek yesterday. Dang.

9 AM

Road Run tempo (2x 3600) 1:10:06 [4] 8.77 mi (8:00 / mi) +96ft 7:55 / mi
ahr:143 max:175 shoes: Breakthrough 4 Blue

2.07mi wu
Goal was 2x 3600 (in 4:53/1200). Lapped at 1200. 1mi jog bt 3600s.
457 (ahr 153), 453 (164), 451 (168)
1min jog
452 (163), 453 (170), 451 (171)
2.05mi cd, 2x 8sec hs

Cool and gray, low wind. Legs pretty good. No neck or shoulder probs. Head decent, except for start of 1st lap of 2nd 3600.

Solid workout. Steady, manageable effort.

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