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Training Log Archive: chino

In the 28 days ending Feb 28, 2017:

	activity	#	time	miles		km		+ft
	Bouldering	10	14:45:00
	Trail Run	8	12:33:02	77.09	(9:46)	124.07	(6:04)	8836
	Road Run	6	5:19:48	36.73	(8:42)	59.11	(5:25)	1910
	Hiking	1	1:18:00	1.8	(43:20)	2.9	(26:55)	800
	Total	25	33:55:50	115.62		186.07		11546
averages - sleep:8.5 weight:136.7lbs

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Tuesday Feb 28, 2017 #

Note
slept:7.8 weight:137lbs

Bailed on AM run. Back felt a little tweaky. 400mg ibu. Gym after work.

4 PM

Bouldering (Gym) 1:00:00 [4]
shoes: Miura VS Blue

Sure. ~65pts, repeated up to v6. Decent mileage, R6x 2, R5x 5, F4x 2, + a bunch of 3s and 4s. Just going through the motions in there right now. Typical late winter low mo.

Monday Feb 27, 2017 #

Note
slept:8.9 weight:136.2lbs

Slept ok. Lights out by 8:15. Woke up a few times during the night. Back a little tweaky when I woke. 600mg ibu. May try to run after work. TBD.

4 PM

Road Run 47:00 [3] 5.03 mi (9:21 / mi) +143ft 9:06 / mi
shoes: Saucony Ride 8

Wow. Super weak sauce and slow legs but an ok jog. Just tired today. Dang.

Sunday Feb 26, 2017 #

Note
slept:10.4 weight:136.7lbs

Back is pissed this morning. Ugh. 600mg ibu and ice as I sit here. Hopefully, it'll settle down and I'll be able to do something other than homework today. Que sera sera.

12 PM

Bouldering (Gym- Lehi) 2:00:00 [4]
shoes: Miura VS Blue

Decent sesh. Pretty low power but no back problems.
F6, R6, F5x 3, R5x 4, ~60 pts

Saturday Feb 25, 2017 #

Note
slept:10.7 weight:137lbs

11 AM

Trail Run long (Corner Canyon Loops) 2:56:40 [4] 17.2 mi (10:16 / mi) +2556ft 9:00 / mi
shoes: Bajada II

Aside from a back spasm(!) at mile 7 that took ~10min to settle down, it was a decent jog. Ate 3 gels, drank 18oz water. 1st 2 hours were snowy trail for the most part. Legs were off and on last 45min.

I think I need to just run more days of the week to build up more durability in my legs. Something to work on.

Anyway, psyched to get it done with better than expected conditions and body (drank too much wine last night). Nice job.

Friday Feb 24, 2017 #

Note
slept:7.2 weight:136.4lbs

4 PM

Bouldering (Gym) 1:15:00 [4]
shoes: Miura VS Blue

Fun sesh on new problems. ~55pts v0-6
F6x 2, F5x 3, R 6x 2. New 7s are hard.

Thursday Feb 23, 2017 #

5 AM

Road Run 31:30 [3] 3.5 mi (9:00 / mi) +197ft 8:33 / mi
slept:7.8 weight:136lbs shoes: Saucony Ride 8

Slow and easy. Not too cold. Pretty nice out. Legs ok. I've been going too hard on my easy days. Felt good to just cruise control before long work+school day. Good job getting out.

Wednesday Feb 22, 2017 #

Note
slept:7.5 weight:137.6lbs

In bed by 8 but woke at 3:30 and couldn't fall back asleep. Nuts.

Tuesday Feb 21, 2017 #

Note
slept:8.0 weight:137lbs

Back to work. Gym after work.

4 PM

Bouldering (Gym) 54:00 [3]
shoes: Miura VS Blue

Super weak sauce and low mo. Not surprising. Repeated up to v5. ~25pts

Monday Feb 20, 2017 #

Note
slept:10.2 weight:136.4lbs

11 AM

Trail Run (Corner Canyon Loops) 1:26:38 [5] 8.38 mi (10:20 / mi) +1269ft 9:03 / mi
ahr:146 shoes: Saucony Ride 8

With B. Easy to Mod from Ballard, and then mi6.25-8 at hard mod/ hard effort. Mi 8 was 7:09 with 1st .25 of it uphill in headwind. Felt pretty strong today. Good conditions. Pace got down to mid-high 5mm.

Sunday Feb 19, 2017 #

Note
slept:10.6 weight:136.4lbs

11 AM

Trail Run 33:45 [3] 3.43 mi (9:50 / mi) +376ft 8:55 / mi
shoes: Saucony Ride 8

From O Smith with B and C. Legs blah, head good. Easy jog before the gym.

1 PM

Bouldering (Gym- Lehi) 2:00:00 [4]
shoes: Scarpa Vapor V

~55pts, v1-6. R6x 2, F5x 4. Tried some 7s and an 8. Didn't feel rad but still a fun sesh.

Saturday Feb 18, 2017 #

Note
slept:10.7 weight:137.2lbs

10 AM

Road Run long (Road/ trail) 2:09:22 [4] 14.71 mi (8:48 / mi) +1033ft 8:15 / mi
ahr:148 shoes: Saucony Ride 8

3.25mi to BST, ~6mi on trail, then home on PR trail to 114. Hips and hamstrings not great the whole time but a decent jog. Couldn't keep my HR down. A lot of running into headwind on the trail, probably working harder than I realized. 1st long run of the official start of 50K training. Not great, but ok.
Drank ~12oz water, 2 V fuels during last 40min.

Friday Feb 17, 2017 #

Note
slept:6.1 weight:136.4lbs

Just get through work. Gym after.

4 PM

Bouldering (Gym) 1:00:00 [4]
shoes: Miura VS Blue

Fun sesh on problems on the JV wall.
Flash 5x 4, Flash 6x 3, send another 6 second go
~55 points, v0-6
Didn't really rest at all. Just wanted to get in a quick sesh, then come home and dive into a beer. Yeah, long weekend!
Long run tmw.

Thursday Feb 16, 2017 #

Note
slept:8.0 weight:136.4lbs

Legs kinda tired this morning but not too bad. Long day of work/class. Get it done.

Wednesday Feb 15, 2017 #

Note
slept:8.0 weight:136.4lbs

Gym and/or run today.

4 PM

Trail Run (Corner Canyon) 1:29:20 [4] 9.53 mi (9:22 / mi) +1036ft 8:30 / mi
ahr:140 shoes: Bajada II

Went out without a plan. Nice temps and varied trail conditions. Mostly dirt though. Legs kinda garbage first few miles but came around a little. Hip flexors barking too. Stretch...

Tuesday Feb 14, 2017 #

Note
slept:8.3 weight:136.4lbs (rest day)

Got home later than normal. Just felt like taking it easy. Banking psyche. Sure.

Monday Feb 13, 2017 #

Note
slept:7.5 weight:136.4lbs

Didn't sleep great. Woke at 2 and took almost an hour to fall back asleep.

4 PM

Trail Run (Orson Smith TH) 52:31 [3] 5.75 mi (9:08 / mi) +798ft 8:04 / mi
ahr:136 shoes: Pegasus

Kinda crappy legs but good to get out. Legs a little sore from descent yesterday. Trails mostly dry. Ghost Falls flowing heavy- pretty cool. Decent jog but didn't force more miles to go to into the weekend fresh (I hope).

Sunday Feb 12, 2017 #

10 AM

Hiking (To/ From Hideaway) 1:18:00 [3] 1.8 mi (43:20 / mi) +800ft 30:30 / mi

A bust. Wet and raining ice and rocks. Pretty though.

1 PM

Bouldering (Gym- Lehi) 2:00:00 [5]
shoes: Scarpa Vapor V

Fun sesh on all new problems. 63pts,v0-7. Flash 7, send 7, flash 6, send 3 more 6s and like four 5s, flashing two of them. Pretty cooked, but psyched, at the end.

Saturday Feb 11, 2017 #

Note
slept:10.7 weight:136.8lbs

11 AM

Road Run tempo (1.5mi T - Track) 41:00 [5] 5.12 mi (8:00 / mi) +113ft 7:51 / mi
shoes: Saucony Ride 8

1.5mi jog to track with two 100m strides to wu, then 2400 T (hit lap at 1200; 4:56,4:55). ~1.75mi cd with 2 x 8sec hill sprints.
Cool, gray, and damp out but track was in perfect shape. I didn't feel great but didn't have to turn myself inside out to go sub 10 for 2400.

Homework and chillin on tap for the rest of the day. Proper 50k training starts in one more week.

Friday Feb 10, 2017 #

Note
slept:6.3 weight:135.6lbs

4 PM

Bouldering (Gym) 1:18:00 [3]
shoes: Miura VS Blue

44pts, v0-6
Felt weak sauce but sent 3 new 5s and a new 6. Same high point on 7 proj. Just tired.

Thursday Feb 9, 2017 #

Note
slept:8.1 weight:137lbs (rest day)

Wednesday Feb 8, 2017 #

Note
slept:7.9 weight:135.6lbs

Didn't sleep great. Hope to run after work but may have to hang out for the plumber.

5 PM

Road Run 30:21 [3] 3.29 mi (9:13 / mi) +94ft 8:59 / mi
shoes: Saucony Ride 8

So slow and easy. Legs were total poo, but it's so nice out right now. Total rest tmw with work + school. Recharge!

Tuesday Feb 7, 2017 #

Note
slept:8.8 weight:138.2lbs

Back to work. Gym today.

4 PM

Bouldering (Gym) 1:24:00 [4]
shoes: Miura VS Blue

27pts, v1-5
Just worked the 7 proj on the vert wall, fell at the last move a bunch of times but think I have the right foot beta now- just need to do it fresh. Kinda low mo today but climbed fine considering the past couple run days.

Monday Feb 6, 2017 #

Note
slept:9.2

10 AM

Trail Run (Bar M Loops- Moab) 1:29:37 [4] 9.0 mi (9:57 / mi) +587ft 9:23 / mi
shoes: Pegasus

Cooler and windier today but ok legs. North 40 to Circle O (5k of slickrock- ouch). Good morning out with B and C. Drank ~8oz water. Hips a little pissed but legs overall decent. Easy to mod before driving home.

Sunday Feb 5, 2017 #

9 AM

Trail Run long (Bar M Loops- Moab) 2:29:50 [4] 16.55 mi (9:03 / mi) +1095ft 8:31 / mi
slept:10.0 shoes: Pegasus

Amazing run on great legs. So psyched and shocked to feel so good the last hour. 2 gels, 2 S Caps, about 30oz water. Elapsed time was 2h42m with 2 car aid stations to refill water and a little route finding. Perfect day. Holy cow. These loops are legit, though proper MTBrs probably think they're JV. Super fun singletrack and slickrock. I'd get my butt kicked here on a MTB.

It's days like this that make the winter smog sloggin worth it. Probably go back there tmw.

Saturday Feb 4, 2017 #

Note
slept:7.3 weight:137.2lbs

Going to a PD ting for an assignment for 4 hours this AM. Celebrated the weekend a little too much last night. Cloudy head. Paying for it. Jeez.

Friday Feb 3, 2017 #

Note
slept:6.5 weight:136.2lbs

Going to try to sneak in a run during lunch. Gym after work. Today feels blended into yesterday. Wake up!

12 PM

Road Run 40:35 [3] 5.08 mi (7:59 / mi) +330ft 7:32 / mi
shoes: Saucony Ride 8

Lunch jog. So psyched to get out in shorts! Kinda warm out. Ran a little too hard- nervous energy and not sure how long loop it would take me.

4 PM

Bouldering (Gym) 1:54:00 [4]
shoes: Miura VS Blue

38pts, v1-6. Flash a new 6, send another 6. Flash 2 new 5s, try another new 6, 7, and 8. Decent sesh.

Thursday Feb 2, 2017 #

Note
slept:7.8 weight:137.6lbs (rest day)

Wednesday Feb 1, 2017 #

Note
slept:8.0 weight:136.2lbs

Slept ok but kind of in a bad mood. Beware...
Psyched to run after work.

4 PM

Trail Run (Corner Canyon) 1:14:41 [4] 7.25 mi (10:18 / mi) +1119ft 8:59 / mi
shoes: Bajada II

Soft snow in first 3mi made for slow grouchy conditions. Last half was decent though. Mi 7 was 6:44. Nice job. Good to get out.

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