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Training Log Archive: chino

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+ft
	Road Run	29	26:33:01	195.92	(8:08)	315.3	(5:03)	3411
	Bouldering	8	6:27:00
	Trail Run	2	3:12:36	20.33	(9:28)	32.72	(5:53)	1567
	Total	39	36:12:37	216.25		348.02		4979
averages - sleep:8.4 weight:137.9lbs

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Thursday Feb 28, 2013 #

5 AM

Road Run (Road) 1:01:07 [3] 7.33 mi (8:20 / mi) +250ft 8:05 / mi
slept:6.5 weight:137.8lbs shoes: ProGrid Ride5

6x 30 sec strides (last one uphill). It took a few miles to get my legs and head in gear. Nice clear morning. Long day at work today, and then I get to sleep in tomorrow.

Wednesday Feb 27, 2013 #

Note
slept:8.5 weight:139.8lbs (rest day)

No run today. Slept in to rest a little for two long work days. I also want to err on the side of caution in terms of resetting the motivation battery. I'll probably get out tmw AM, but proper training resumes on Friday.

Tuesday Feb 26, 2013 #

5 AM

Road Run (Road) 46:38 [3] 5.23 mi (8:55 / mi) +50ft 8:50 / mi
slept:7.7 weight:138.2lbs shoes: Grey/Red Lunarglide

Easy w/ B on another snowy AM. Legs garbage until last mile or so. Sore from Sunday weight room session. Glad I took yesterday off. TBD if I take another full day off this week. 12+ hour work days tmw and Thur.

4 PM

Bouldering (Plastic) 45:00 [3]

Climbed some new 4s and 5s. Repeated 4 other 5s. Finish with 1min plank, 3x 10 dips

Monday Feb 25, 2013 #

Note
slept:7.9 weight:138.2lbs (rest day)

First full on day off in a long time. Head and legs need it.

Sunday Feb 24, 2013 #

10 AM

Bouldering (plastic) 1:00:00 [3]

Climbed OK but definitely felt stale. We were there for 2 hours. Good cd in the weight room. It felt good to climb, use my while body for the first time in almost a week.

2 PM

Road Run (Road) 41:50 [3] 5.06 mi (8:16 / mi) +234ft 7:55 / mi
slept:11.0 weight:136.8lbs shoes: ProGrid Ride5

Easy in the sun and cold breeze. Legs OK. Head not so much. Good to get out but I'm so tired of being cold.

Saturday Feb 23, 2013 #

Note
slept:8.0 weight:139lbs

Cat was insane last night. Due to crappy forecast, had 2 bevs last night. What happened to the focus? Feel ok though. Need to get control over my after-dinner Cheerios addiction.

10 AM

Road Run race (SLCTC 15k) 1:06:03 [4] 9.32 mi (7:05 / mi) +10ft 7:05 / mi
shoes: Kinvara2

We got to Saltair at 8:50. At about 9:10 an insane wind and snow storm moved in, including lightning and thunder. Insane. We debated whether or not to even run. I actually thought they'd cancel it. But, at 9:50 people started lining up. So, we layered up and went out into the blizzard. The first 2mi were my warm up. Hit the turnaround at 31:40, and then just tried to maintain sub 7:30mm into the insane headwind and mini ice razors falling out of the sky. Right now, I feel like today cracked me in terms of my ability to deal with winter anymore. Need a nap. It's useless to feel like this, but I'm really disappointed in how today turned out after how I've been training. Choosing a winter race at the Saltair as an A race wasn't the best idea. Get over it. Move on.

Splits were : 6:58, 6:59, 6:48, 6:34, 6:52, 7:25, 7:51!!??, 7:25, 6:51, 2:23

11 AM

Road Run warm up/down (Road) 2:30 [3] 0.3 mi (8:20 / mi)

Over it.

Friday Feb 22, 2013 #

5 AM

Road Run (Road) 36:30 [3] 4.37 mi (8:21 / mi) +50ft 8:16 / mi
ahr:125 max:139 slept:7.8 weight:139lbs shoes: ProGrid Ride5

Easy on good legs. 3 x25sec strides. Fell on some ice. Treacherous out there this morning.

Thursday Feb 21, 2013 #

6 AM

Road Run (Road) 34:30 [3] 4.02 mi (8:35 / mi) +50ft 8:29 / mi
ahr:125 max:137 slept:8.2 weight:138.2lbs shoes: Grey/Red Lunarglide

Slow and easy with B after better sleep. Legs felt OK last 2mi but still tired. One more short and easy jog tmw before 15k on Sat. Weather forecast looks crappy.

Wednesday Feb 20, 2013 #

5 AM

Road Run (Road) 51:42 [3] 5.73 mi (9:01 / mi) +50ft 8:57 / mi
ahr:122 max:139 slept:7.0 weight:139.2lbs shoes: ProGrid Ride5

Fat from ziti for dinner. Slept terribly again. Nuts.
My legs felt good this morning. I just couldn't get them to turn over. 1st 2mi in 19min. Jeez. Nice morning though.
Two 4mi runs over the next 2 days. I'm psyched to destroy on Saturday but feel a little concerned about my energy levels at the moment.

Tuesday Feb 19, 2013 #

5 AM

Road Run (Road) 54:31 [3] 6.32 mi (8:38 / mi) +265ft 8:18 / mi
ahr:127 max:140 slept:7.0 weight:137.2lbs shoes: ProGrid Ride5

Slow and easy on evergreen loop cw. Legs a little tired.

5 PM

Road Run (Road) 30:34 [3] 3.38 mi (9:03 / mi) +50ft 8:55 / mi
shoes: Grey/Red Lunarglide

Slow and easy in shorts.

Monday Feb 18, 2013 #

Note
slept:10.9 weight:139lbs

Really good sleep- only one bev last night. Cat only woke me once. Legs a little sore from down-canyon rd pounding. Last hard workout today before the 15k this weekend. Fat from pizza last night.

10 AM

Road Run intervals (Road) 1:11:21 [4] 9.07 mi (7:52 / mi) +146ft 7:45 / mi
shoes: Kinvara2

2mi wu, 1mi @5k pace in 6:05

4min jog, 8x 400 @3k pace/ 1min jog in 85, 84, 85, 87, 85, 88, 86, 84

3.14mi cd (avg hr 145)

I hoped to be able to run under 6min for the 5k mile. The 400s (.25mi) went better than expected. Goal time on those was 87. By the third mile of the cd, my legs felt really good. It was great to have today off from work to be able to do this workout after a solid sleep and in the sun. All I have to do now is recover and execute on Saturday and run the 15k in under an hour.

2 PM

Bouldering (plastic) 45:00 [3]

Last time before the race. Repeated some 4s and 5s. Finished with 3x 12 dips, weighted pulls up on the hang board.

Sunday Feb 17, 2013 #

Note
slept:8.8 weight:136.2lbs

Ok sleep. A little bummed to wake to haze.

10 AM

Road Run (Road- Emigration Cyn) 1:30:29 [4] 11.4 mi (7:56 / mi) +807ft 7:26 / mi
shoes: Saucony Mirage

Parked at mouth of Emigration. Ran easy-ish 5.7mi/ 50min up the canyon and then back. Went mod-hard for mi8-10 in 6:49, 6:48, 6:25 in decreasing temps and wicked headwind. 1.4mi cd. Solid run. It was cool to finally run in that canyon.

Saturday Feb 16, 2013 #

10 AM

Road Run (Road) 1:10:25 [3] 8.34 mi (8:27 / mi) +265ft 8:12 / mi
slept:9.2 weight:138.2lbs shoes: Grey/Red Lunarglide

Evergreen+ CW w/ B. Legs OK. Sunny and 30s temps. So rad to feel the sun and not wear 10lb of clothes.

1 PM

Bouldering 45:00 [3]

Sent a v5 project that has what had been a stopper big move. Repeated some other stuff. Low key session.

Friday Feb 15, 2013 #

4 AM

Road Run intervals (Road) 1:06:01 [4] 8.67 mi (7:37 / mi) +50ft 7:34 / mi
slept:8.0 weight:138.2lbs shoes: Saucony Mirage

2mi wu
2x 10min HM-10k pace/ 2min jog (1.56mi, 16.mi)
2min jog
8x 200 (.13mi)/ .13mi jog- avg time ~43 sec
1.1mi cd

Took ~3mi to wake up, but legs came around. Up at 4 b/c had to get to work early today.

4 PM

Road Run (Road) 40:10 [3] 4.52 mi (8:53 / mi) +75ft 8:45 / mi
shoes: ProGrid Ride5

Shakeout with B in the sun and 40s temps. Wore shorts. Legs so so. Great to get out again though.

Thursday Feb 14, 2013 #

5 AM

Road Run (Road) 1:08:00 [3] 8.03 mi (8:28 / mi) +50ft 8:25 / mi
ahr:130 max:142 slept:7.7 weight:136.4lbs shoes: Grey/Red Lunarglide

Light this AM from salad and 1/2 a PBR for dinner. Easy w/ B.
6x 8sec hill sprints.

Wednesday Feb 13, 2013 #

5 AM

Road Run (Road) 1:01:30 [3] 7.34 mi (8:23 / mi)
ahr:128 max:141 slept:7.7 weight:139.2lbs shoes: ProGrid Ride5

5 PM

Bouldering (plastic) 45:00 [3]

Crushed tonight. Rad.

Tuesday Feb 12, 2013 #

5 AM

Road Run intervals (Road) 1:09:22 [3] 9.03 mi (7:41 / mi) +50ft 7:39 / mi
ahr:143 max:172 slept:7.9 weight:137.6lbs shoes: Kinvara2

2mi wu
4x 1.25mi @10k pace in
6:23, 94 (slight uphill at start)
6:16, 93
6:16, 95
6:12, 94 (aided)
1.22mi cd
Good run, but the 3rd one hurt. 10k pace +/- a few seconds is feeling familiar/ manageable. I'm looking forward to race the 15k next weekend. Hoping the weather doesn't totally suck.

Monday Feb 11, 2013 #

5 AM

Road Run (Road) 44:09 [3] 5.28 mi (8:22 / mi) +150ft 8:09 / mi
ahr:130 max:157 slept:8.2 weight:137.6lbs shoes: ProGrid Ride5

Really good sleep. Easy with a few hills. Legs ok.

Sunday Feb 10, 2013 #

10 AM

Road Run (Road) 1:27:04 [3] 11.18 mi (7:47 / mi) +220ft 7:39 / mi
ahr:140 max:159 slept:10.2 weight:136.4lbs shoes: Grey/Red Lunarglide

7.28mi/ 58min E, then 2.89mi/20min moderate in 7:01, 6:54, 6:10, 1mi cd
Legs felt a little tired and heavy at the end. Another cold, wet, slushy jog. Over it.

Saturday Feb 9, 2013 #

Note
slept:9.4 weight:138.4lbs

Slept ok. No bevs last night. Not snowing yet. Goals for 10k today range from sub 38:30 - sub 40 (as a 15k pace tempo run).

9 AM

Road Run warm up/down (Road) 45:28 [3] 5.27 mi (8:38 / mi)
shoes: Saucony Mirage

wu 24:27 2.94mi 4x20 sec strides
cd 21:01 2.33mi

10 AM

Road Run race (Road) 38:57 [5] 6.23 mi (6:15 / mi)
ahr:172 max:180 shoes: BrooksT5

SLC Track Club Winter Series 10k
4th M35-39, 23? OA

6:06/ 162
6:12/ 170
6:09/ 173
5k in 19:06
6:24/ 175
7.5k in 29 flat
6:24/ 175
6:20/ 174
.23 in 81sec / 178 (avg pace 5:55)

The first half pace felt comfortable. Based on how I've been feeling I thought I could maybe pr but with the 2nd half having a head/crosswind, I'd be ok with just averaging my goal 15 pace of 6:24mm. I still only missed a pr by 4 seconds. The last 2 miles I felt like I couldn't go any faster even though the effort didn't feel that bad. I had a lot of fun, despite the blizzard.

4 PM

Bouldering (Plastic) 45:00 [3]

Climbed ok. Repeated a 6/7, plus a couple hard 5s. Did some push ups, ring dips, and 8 weighted pull ups, 70sec plank- typical lazy cd in the weight room. I feel like I'd rather go running, but the weather is pretty awful. I'll get to run in it tomorrow.

Friday Feb 8, 2013 #

Note
slept:9.5 weight:139lbs

Celebrated having today off too hard last night. Whoops.

9 AM

Road Run (Road) 1:06:04 [3] 8.04 mi (8:13 / mi) +165ft 8:04 / mi
ahr:133 max:151 shoes: Grey/Red Lunarglide

Easy with B on Evergreen loop. Awesome morning, with temps in the 30s. The mountains and some blue sky were even visible. Legs felt good. Hopefully, the weather won't be too awful for the 10k tomorrow. Que sera sera.

Thursday Feb 7, 2013 #

Note
slept:7.7 weight:137.2lbs

5 AM

Road Run (Road) 1:07:58 [3] 8.13 mi (8:22 / mi) +100ft 8:16 / mi
ahr:130 max:152 shoes: ProGrid Ride5

Easy in the cold and haze. Legs ok.

Wednesday Feb 6, 2013 #

Note
slept:8.0 weight:137.6lbs

Lights out at 7:50 last night. Slept pretty well. Feel better this morning.

5 AM

Road Run tempo (Road) 1:09:15 [4] 9.02 mi (7:41 / mi) +75ft 7:37 / mi
ahr:142 max:168 shoes: Kinvara2

2mi wu
3x 1.25mi @10k pace/ .62mi jog
2micd
Avg Paces were 6:13, 6:13, 6:11
Goal pace was 6:15mm, which I just missed on the first one and got on #2 and 3. #3 was a little aided with a 6:08mi followed by a 93sec .25mi. Good run after terrible attempt to run yesterday. I was supposed to do this workout yesterday, so I'll have one less day to recover from it before the 10k this weekend. Not a big deal as the 15k is the main goal for Q1.

4 PM

Bouldering (plastic) 48:00 [3]

sent 2 new v5s
12, 2x10 dips, 60sec plank, 5 weighted pull ups
Quick in and out today

Tuesday Feb 5, 2013 #

Note
slept:7.5 weight:137.2lbs

Bailed on the AM run. Slept poorly and felt drained.

4 PM

Road Run (snow) 24:00 [3] 2.4 mi (10:00 / mi)
shoes: RogueRacers

legs and attitude were garbage. 2 laps around the park dodging dog poo.

Monday Feb 4, 2013 #

Note
slept:7.3 weight:138.2lbs

5 AM

Road Run (Road) 52:49 [3] 6.22 mi (8:29 / mi) +100ft 8:22 / mi
ahr:130 max:141 shoes: ProGrid Ride5

Slow and easy in the haze. The jog was fine, just over winter this morning. Could feel yesterday's run the first 2 miles.

4 PM

Trail Run (Trail/snow) 49:14 [3] 5.3 mi (9:17 / mi) +200ft 8:58 / mi
ahr:127 max:147 shoes: RogueRacers

Easy on the pipeline trail in the sun and haze. Legs felt pretty good.

Sunday Feb 3, 2013 #

10 AM

Trail Run long (Trail/Snow) 2:23:22 [3] 15.03 mi (9:32 / mi) +1367ft 8:47 / mi
ahr:137 max:169 shoes: RogueRacers

Pipeline trail from Burch Hollow TH. Head up to Elbow Fork + a few minutes on the rd and back, and then out almost to Rattlesnake Gulch and back. 12mi easy, 15min/ 2.1mi hard (7:28, 6:55, 40sec), .9mi cd

Drank 16oz water and ate 2 GUs.

Saturday Feb 2, 2013 #

Note
slept:12.0 weight:137.2lbs

Hibernation sleep after celebration of the weekend starting. Feel decent this morning.

10 AM

Road Run (Road) 1:03:58 [3] 7.64 mi (8:22 / mi) +100ft 8:16 / mi
shoes: ProGrid Ride5

Easy and flat w/ B. Legs ok. Clear and sunny.

1 PM

Bouldering (Plastic) 54:00 [3]

Friday Feb 1, 2013 #

Note
slept:6.8 weight:137.2lbs

Cat started acting crazy at 2:30 and never really stopped. Friday powered this morning.

5 AM

Road Run tempo (Road) 1:10:06 [4] 9.05 mi (7:45 / mi) +50ft 7:42 / mi
ahr:144 max:175 shoes: Kinvara2

2mi wu
4mi aerobic test at HM HR (goal hr/ pace was 172/ sub 6:30mm)
actual avg hr/ pace: 162/ 6:27mm
6:43/ 149 definitely not warmed up enough
6:32/ 159
6:20/ 167
6:15/ 172
3mi cd

I finally got settled into a decent and fast rhythm after the first mile. I needed to warm up better. Still a decent jog. My legs felt good from the start. It just took a while to get them to turn over.

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