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Training Log Archive: chino

In the 28 days ending Feb 28, 2019:

	activity	#	time	miles		km		+ft
	Road Run	16	17:34:41	124.5	(8:28)	200.36	(5:16)	5529
	Bouldering	9	9:57:00
	Backcountry Ski	1	1:11:10	3.04	(23:25)	4.89	(14:33)	1290
	Strength Training	5	23:00
	Total	31	29:05:51	127.54		205.26		6819
averages - sleep:8.7 weight:135.4lbs

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Thursday Feb 28, 2019 #

5 AM

Road Run 1:00:22 [3] 7.42 mi (8:08 / mi) +283ft 7:51 / mi
slept:7.0 weight:136.2lbs shoes: Asics DynaFlyte 3

Didn't sleep well. Felt sleepy on the run. Legs ok. Lots of negative work-related thoughts. Good to get out though. Cool with a breeze. Distracted these days.

4 PM

Bouldering (Gym) 1:00:00 [4]
shoes: 5.10 Dragon

MC again w/ B. Flashed a v5 and sent two v7s 2nd go each. Felt pretty good but got tired fast.

5 PM

Strength Training 6:00 [3]

3 sets ab wheel, push ups, db circuit at home

Tuesday Feb 26, 2019 #

Note
slept:7.8 weight:135.6lbs

4 PM

Road Run 48:55 [3] 5.72 mi (8:33 / mi) +347ft 8:05 / mi
shoes: Orange Ride 10

Slow low mo start but legs and head came around. 6x 30/30. Nice job getting out. Bad headache after work. Warm ish but windy.

Monday Feb 25, 2019 #

4 PM

Road Run 1:13:52 [3] 9.03 mi (8:11 / mi) +572ft 7:43 / mi
shoes: Lime Ride 10

Mostly easy on the QH loop CW, which actually felt decent today. Decent legs and head. Warm with some wind. Broke up Oakcrest climb into 2 hard pushes at the end. Good one.

Sunday Feb 24, 2019 #

Note
slept:9.1 weight:136lbs

9 AM

Road Run 46:28 [3] 5.14 mi (9:02 / mi) +184ft 8:45 / mi
shoes: Asics DynaFlyte 3

Easy with B. Legs tired ok. Body generally stiff. Nice jog though. Sunny w/ cold breeze.

1 PM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Fun w/ B at MC.
Flashed two v5s and a v6. Tried a couple 7s and an 8. Felt decent. Could've stayed longer but want to stay in the habit of not going to failure all the time.

Motivation seems to be coming back. TBD how the work week affects that. Hope for the best.

Saturday Feb 23, 2019 #

Note
slept:8.0 weight:136.8lbs

9 AM

Road Run 1:32:56 [4] 12.03 mi (7:44 / mi) +622ft 7:22 / mi
shoes: Orange Ride 10

Easy to mod from home. Let it roll a little on the downs. Felt decent until last mile. Nice morning. Need some novelty but haven't felt like driving anywhere.

Friday Feb 22, 2019 #

Note
slept:8.4 weight:135lbs

Slept ok. Gotta shake these bad vibes I've been having. Maybe ski after work.

4 PM

Backcountry Ski (BCC/ Mill D) 1:11:10 [3] 3.04 mi (23:25 / mi) +1290ft 16:42 / mi
shoes: Sportiva/SkiTrab Maximos

Blue skies up there. One bump. Felt kinda weak on the up but not terrible. Didn't go all the way up b/c I didn't want to possibly ski out in the dark. Total junk show on the down. But, I had fun and flailed with confidence, not fear. Good to get the 1st day back out of the way.

Thursday Feb 21, 2019 #

Note
slept:8.2 weight:135.6lbs

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Pretty fun. Flashed 2 v5s and a v6. Sent another v6 and was 2 moves away from flashing a v7. Glad I went o MC to change up the location.

5 PM

Road Run 10:43 [3] 1.25 mi (8:34 / mi) +42ft 8:18 / mi
shoes: Breakthrough 4 Blue

Felt like getting out so I gave it a go but didn't last too long. Legs didn't feel rad. Head not really in it. Oh well. It still counts.

Wednesday Feb 20, 2019 #

Note
slept:7.8 weight:135.4lbs

5 PM

Road Run 45:10 [3] 5.13 mi (8:48 / mi) +206ft 8:29 / mi
shoes: Asics DynaFlyte 3

Slow and easy but threw in some strides the last 2 miles. Wonky workday so didn't eat/drink enough. Good job getting out. Need some sun and warm temps.

6 PM

Strength Training 3:00 [3]

Some db stuff and ab wheel.

Tuesday Feb 19, 2019 #

Note
slept:8.4 weight:135.4lbs (rest day)

Good sleep.

Monday Feb 18, 2019 #

Note
slept:9.2 weight:136.4lbs

Decent sleep. A little too much partying while watching Creed II last night. Body feels ok this AM though.

9 AM

Road Run 1:04:42 [3] 7.04 mi (9:11 / mi) +518ft 8:35 / mi
shoes: Orange Ride 10

Slow and easy with B in the sun and cold. Legs feeling better, not natural running again. Felt psyched to be out and breathing, which is a good sign. Nice one.

Sunday Feb 17, 2019 #

Note
slept:10.3 weight:135.4lbs

Slept ok. Tired this morning. Kinda low mo.

10 AM

Road Run 1:00:20 [3] 7.25 mi (8:19 / mi) +456ft 7:51 / mi
shoes: Blue Ride 10

Mostly easy in the hood. 1st 2mi kinda stiff but then got better. Avg pace coming down w/out much effort. Not a bad jog. Legs def tired toward the end though. Darn.

1 PM

Bouldering (Gym) 1:30:00 [4]
shoes: 5.10 Dragon

Lehi. Good one w/ B.
Flashed two 5s and two 6s. Sent a v7 in the cave 2nd go. Did all the moves on a long 6 and fell a few moves from the top on another 6. Lots of mileage but stayed too long. Whoops.

Saturday Feb 16, 2019 #

Note
slept:9.0 weight:136lbs

Slept ok. Snowed last night. Winter is back.

10 AM

Road Run 1:28:44 [3] 10.47 mi (8:28 / mi) +607ft 8:02 / mi
shoes: Orange Ride 10

Easy, no urgency. Sun and cold. Enjoyed it though, so that's a good sign. Last 2mi both under 8min. Time and distance felt fine. Another step closer to being back at it.

Friday Feb 15, 2019 #

Note
slept:8.5 weight:136lbs

Gym after work. Maybe quick run after work/ before gym.

4 PM

Bouldering (Gym) 45:00 [3]
shoes: 5.10 Dragon

Flash a new 5 and tried some other new stuff. Low power and low mo.

5 PM

Road Run 35:38 [3] 4.01 mi (8:53 / mi) +229ft 8:26 / mi
shoes: Breakthrough 4 Blue

Got home from the gym and felt like running. Either 5min or 30min. Legs felt ok. Shorts. Windy. Good to get out before diving into beer. 3x 8sec hill sprints.

Thursday Feb 14, 2019 #

Note
slept:7.8 weight:135lbs

4 PM

Road Run 1:03:05 [3] 7.18 mi (8:47 / mi) +347ft 8:24 / mi
shoes: Blue Ride 10

First half with B. Legs ok. Good to get out though. It’s time to get back at it a bit.

Wednesday Feb 13, 2019 #

Note
slept:8.6 weight:133.2lbs

Maybe run or gym after work. I wasn't not psyched to run yesterday. I just didn't totally want to. So, I didn't. Body feels good. Getting some sleep. Just going to give myself a few more days to be lazy if I want to.

4 PM

Bouldering (Gym) 54:00 [3]
shoes: 5.10 Dragon

Sent the v7 proj 1st go. Flashed a v5 and sent another 5 I didn't send last time 1st go. Ended w/ 6(?) reps of 10:5 HB.

Instead of staying for at least an hour, an hour is now my cutoff to avoid climbing too long. One step closer to getting ready to start training to prep for marathon training.

Tuesday Feb 12, 2019 #

Note
slept:8.7 weight:134.2lbs

Slept ok. Woke at 3:45 and took a while to fall back asleep. Run after work. Try to eat more today.

Monday Feb 11, 2019 #

Note
slept:7.5 weight:135.2lbs (rest day)

Slept ok. Took a while to fall asleep. Upper body a little stiff from yesterday. Not bad though. Big snow again last night.

Sunday Feb 10, 2019 #

Note
slept:11.0 weight:135.2lbs

In bed before 8(!) but woke at 3:30 and took a while to fall back asleep.

9 AM

Road Run 32:25 [3] 3.52 mi (9:13 / mi) +110ft 8:57 / mi
shoes: Lime Ride 10

Nice and easy w/ B in the sun, wind, and cool temps. Felt good. Top of left ft was a little stiff but not worrying. Just easing back into it. Psyche is rebuilding, esp after some positive work-related developments.

Gym later.

12 PM

Bouldering (Gym) 1:36:00 [4]
shoes: 5.10 Dragon

Lehi Mo
Decent one w/ B.
Flash two v5s, one v6
Send 2nd go, three v6s and a v7
Tried another hard 6 and an 8.
Stayed a little too long, but it was a fun day down there.
1 set ab wheel when we got home.

Saturday Feb 9, 2019 #

Note
slept:9.8 weight:135.4lbs

10 AM

Road Run 1:04:31 [3] 7.04 mi (9:10 / mi) +327ft 8:47 / mi
shoes: Blue Ride 10

Easy with B for the first 6mi. Legs and head fine. Sunny and not too cold out. Good to get out. Nice jog for the 1st one back. Low 8/ high 7 pace on last mile felt fine/ low effort.

Friday Feb 8, 2019 #

Note
slept:8.3 weight:134.8lbs

Decent sleep. Gym after work today. 1.1mi walk with B and C yesterday. Jogged a few dozen steps, which felt really good. Run this weekend probably.

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Flash 2 v6s
Send a v5
Worked the v7 proj
Climbed fine. Sure.

5 PM

Strength Training 6:00 [3]

3x 12 rung push ups
1 set ab wheel

Thursday Feb 7, 2019 #

Note
slept:9.3 weight:135.6lbs

Lights out at 8:10 last night. Good sleep. Still not feeling super rested though. Probably gym after work.

Wednesday Feb 6, 2019 #

Note
slept:8.5 weight:134.8lbs

Snow day!? But, I'm snowed in. Maybe just chill and read.

Strength Training 2:00 [3]

2 minute plank

Tuesday Feb 5, 2019 #

Note
slept:8.6 weight:135lbs

Good sleep. Keep it up. Body feeling ok. Zero mo to do anything though. Maybe gym after work. Maybe not.

4 PM

Bouldering (Gym) 1:12:00 [4]
shoes: 5.10 Dragon

Climbed fine.
Flashed two v5s and did a v6 2nd go. Worked two different v7s. It was fun but didn't recharge any kind of psyche. NBD.

5 PM

Strength Training 6:00 [3]

Some core and shoulder stuff after I got home.

Monday Feb 4, 2019 #

Note
slept:7.6 weight:136lbs (rest day)

Broken sleep. Feel ok this AM. Legs still a little stiff, but not bad.

Sunday Feb 3, 2019 #

Note
slept:10.5 (rest day)

Kinda sore and stiff but able to hobble around ok.

Saturday Feb 2, 2019 #

Note
slept:9.0

Slept ok. Woke a couple times from noise upstairs.

Rain and wind. Throat the same as its been the past couple days. Body feels ok. Get it done.

8 AM

Road Run race (Jed Smith 50k) 4:18:28 [5] 31.34 mi (8:15 / mi) +660ft 8:05 / mi
shoes: Orange Ride 10

1.5L water, 1L of Roctane from the AS
6 or 7 gels
9th OA, 3rd 40-49

Weather wasn't too bad. Slowed to 8:34 for mile 24 after avg'ing 7:36, and then the wheels fell off completely. Body and head came back a little with 2 miles to go. This is the first 50k I've done that hasn't been way short or way long. So, I guess it's a proper PR. Just 19 minutes slower than I'd hoped for.

Oh well. Overall volume wasn't high enough. Not enough long long runs so I could better dial in nutrition. Can't do just gels after 2 hours.

I really wanted to drop before the last loop, but B wouldn't let me. Nice job finishing. I'm psyched with how mellow the pace felt the first 23 miles. As usual, I'll say this may be my last marathon+ race. TBD. Fun trip to the Crocker Museum after. Time to drink all the beer and eat all the cake.

Friday Feb 1, 2019 #

Note
slept:8.5 weight:135lbs (rest day)

Slept ok. Throat still sore but no worse (I think). Let's see what happens.

4 PM

Road Run 8:22 [3] 0.93 mi (9:00 / mi) +18ft 8:50 / mi
shoes: Adidas Boston

Jog to Safeway and back for coffee, basil, and cheese. If the monsoon can hold off until 12:30p tomorrow, I might have a decent run. Legs and lungs feel good. Throat is better. Could feel the humidity when we got here but isn't bad now.

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