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Training Log Archive: chino

In the 28 days ending Feb 28, 2021:

activity # timemileskm+ft
  Road Run15 16:25:41 115.79(8:31) 186.35(5:17) 5620
  SS MTB5 5:28:31 47.48(8.7/h) 76.41(14.0/h) 3037
  Gravel Bike/ Dirt3 5:16:03 56.47(10.7/h) 90.88(17.3/h) 3841
  Trail Run2 4:06:49 18.62(13:15) 29.97(8:14) 5044
  Backcountry Ski1 1:27:22 6.13(14:15) 9.86(8:51) 1797
  Skate Ski1 1:18:02 8.07(9:40) 12.99(6:01) 725
  Strength Training7 30:00
  Cycling-Trainer1 18:00
  Total35 34:50:28 252.56 406.46 20064
averages - sleep:8.4 weight:135.5lbs

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Sunday Feb 28, 2021 #

Note
slept:10.5 weight:134.4lbs

11 AM

Road Run 1:24:53 [3] 10.12 mi (8:23 / mi) +530ft 7:59 / mi
ahr:137 max:158 shoes: Ride ISO2 Gray

Easy in the hood. Cold-ish w/ flurries but kinda sunny. No wind. Weird 1st 2mi from cycling but legs came around okay. Least stiff my left leg has been yet, I think. I think the goal now is general conditioning for bikepacking. That's what got me out the door today anyway.

Saturday Feb 27, 2021 #

10 AM

Gravel Bike/ Dirt 2:52:27 [4] 28.01 mi (9.7 mph) +2108ft
ahr:123 max:168 slept:9.5 shoes: Teravail Cannonball 700x42

Decent sleep in the van. Woke to 25 F temps.
Gemini Bridges loop ccw. Cold, but sunny and dry. Legs ok. So much more sand than last time. Crazy. Last 12 rd miles uphill with headwind. It sucked, but it was rad.

Friday Feb 26, 2021 #

Note
slept:9.5 weight:134.2lbs

9 AM

Strength Training 6:00 [3]

3 sets
kb curl+press+lunge
3 PM

Gravel Bike/ Dirt 1:52:20 [3] 22.06 mi (11.8 mph) +1328ft
ahr:123 max:151 shoes: Teravail Cannonball 700x42

Out and back on Mineral Bottom Rd. All dirt/sand/slickrock. Dang, riding this bike is fun. Psyched.

Thursday Feb 25, 2021 #

5 AM

Road Run intervals 1:00:08 [4] 7.36 mi (8:10 / mi) +343ft 7:49 / mi
ahr:137 max:173 slept:6.7 weight:132.8lbs shoes: Ride 13- Orange

25min E
4x 90/90
4x 60/60
4x 30/30
4x 15/15
~1mi cd

Left leg the best it's been out of the gate in the past 2 weeks. Legs still not feeling totally open/ engaged. But, it felt good to up the pace into the 5:40s.
Good to do a "workout" again. Bust out work. Figure out where to ride this weekend!
4 PM

Gravel Bike/ Dirt 31:16 [3] 6.4 mi (12.3 mph) +405ft
ahr:122 max:144 shoes: Teravail Cannonball 700x42

To/ from the library. Fun. Need to dial in the bike fit.

Wednesday Feb 24, 2021 #

5 AM

Road Run 1:00:25 [3] 7.21 mi (8:23 / mi) +363ft 8:00 / mi
ahr:127 max:156 slept:6.5 weight:133.6lbs shoes: Ride ISO2 Gray

Legs ok. Just sleepy. Still feel like I'm guarding something, which is impacting mobility. But, in all, probably the best the jog legs have been in the past 2 weeks. Still a little sore from Sat. Jeez. Another 12+ hour workday. Get it done.
6 AM

Strength Training 3:00 [3]

plank, kb, push ups

Tuesday Feb 23, 2021 #

5 AM

Road Run 53:39 [3] 6.37 mi (8:25 / mi) +309ft 8:03 / mi
ahr:130 max:148 slept:6.5 weight:132.6lbs shoes: Ride 13- Orange

Legs much better today. Wasn't sure at first. But, after 1st mile in relatively fast 9:03, legs got progressively better. Rt glute was still "there" but things were activating much better. Encouraging run. Phew. Back to back marathon work days on tap, but head is good. Nordic curls the past 2 nights have helped. I need to do more strength/ mobility. Make it happen.

Monday Feb 22, 2021 #

Note
slept:6.0 weight:134lbs

Woke at 3:12. Out of bed at 4:45. Maybe fell back asleep somewhere in there. Could make for an interesting day. Legs are freakin sore.

Sunday Feb 21, 2021 #

Note
slept:7.8 weight:133lbs

Took a while to fall asleep after getting to bed around 10:30.
11 AM

Road Run 1:32:03 [3] 10.51 mi (8:46 / mi) +44ft 8:43 / mi
ahr:134 max:162 shoes: Ride ISO2 Gray

Rough 1st 3mi into a headwind. Legs wouldn't go. Forced a stride, which helped, then legs loosened up quite a bit. Actually felt decent mi4-7. Last 3.5mi were kinda ragged. Could feel yesterday and no proper running in a week. In all, a relatively good run. Only a little discouraging bc 10mi worked me. I'm just over the cold temps, which is a bad sign. Still waiting for my appetite to come back.

Saturday Feb 20, 2021 #

Note
slept:15.5 weight:133.2lbs

Came home from work early. In bed by 12:30pm. Up at 6am today. The 2nd dose worked me. Feel a lot better today.
9 AM

Trail Run 1:49:44 [3] 4.51 mi (24:20 / mi) +3307ft 14:22 / mi
ahr:135 max:152 shoes: Peregrine 10

Up W. Grandeur in 82:xx. Legs and breathing not bad. Just low mo and cranky. Should've plugged into music from the start. A lot of soft snow, which made for some slow going. Saw Storheim, Jared C, and Buzz Burrell out there today, which was pretty cool.

Friday Feb 19, 2021 #

Note
slept:8.0 weight:135.6lbs

No bueno. Chills, achey, body feels tweaky. It'll be a neat trick if I make it through the whole day at work. Whoa. I think I'm feeling worse since I got up.

Thursday Feb 18, 2021 #

Note
slept:8.0 weight:136.2lbs (rest day)

No bevs last night. Nice job. Kinda wrecked this AM, but it feels good. Back to work. Shot #2 tonight.
4 PM

Strength Training 3:00 [3]

15lb KB circuit thing I've been doing, plus some random shoulder stuff. 2min plank

Wednesday Feb 17, 2021 #

Note
slept:9.3

10 AM

SS MTB 1:09:58 [3] 11.14 mi (9.6 mph) +501ft
ahr:125 max:158

Bar M CCW, then bak 1/2 of Lazy/ EZ. Legs decent. Arms were in the worst shape, but only when it got bumpy on the downs. Felt way more confident on the techy stuff. Super fun!

Tuesday Feb 16, 2021 #

11 AM

SS MTB 2:15:55 [4] 17.05 mi (7.5 mph) +1487ft
ahr:124 max:163

North 40, then out and back on gemini bridges rd. Legs decent but arms and neck got wrecked on the GB rd descents. Ha. Fun to suffer a bit on some climbs. Rode better than expected on the tech sections of North 40 too. Sun, cool, wind. Fluctuated from not digging it to loving it. Nice.

Monday Feb 15, 2021 #

Note
slept:9.4 weight:136.2lbs

9 AM

Strength Training 6:00 [3]

3x 10 x 15 lb kb curl+press+squat
heartbeat +woodchop
2 PM

SS MTB 1:13:21 [3] 10.14 mi (8.3 mph) +474ft
ahr:115 max:148

Bar M area w/ B. Cool and dry. So fun! Psyched to just do whatever this week, not think about running too much.

Sunday Feb 14, 2021 #

Note
slept:9.5 weight:135.4lbs

Left leg hurt in bed, maybe woke me up a few times. Stiff and achey. Nuts. Trainer or skate ski today. Or nothing. Cold and windy out.
12 PM

Skate Ski 1:18:02 [4] 8.07 mi (9:40 / mi) +725ft 8:55 / mi
ahr:129 max:161

Mt Dell. Pretty hard but got better once I got warmed up. Legs pretty cooked.

Saturday Feb 13, 2021 #

Note
slept:10.5 weight:135.8lbs

Big sleep. Needed that.
12 PM

Road Run 1:00:16 [3] 7.18 mi (8:24 / mi) +541ft 7:50 / mi
shoes: Ride ISO2 Gray

More mobility today. Left glute a little achey. Overall, better legs. Head fine. Cold, rain/ sleet, dreary. Whatev. Fine jog.

Friday Feb 12, 2021 #

Cycling-Trainer 18:00 [3]

Setting up the new trainer. Messing around with Zwift.
5 AM

Road Run 57:14 [3] 6.25 mi (9:09 / mi) +406ft 8:38 / mi
ahr:123 max:145 slept:7.2 weight:136.4lbs shoes: Ride ISO2 Gray

Mile 1 in 11min w/ slow jog, drills, skipping to try to get my legs to move. Ugh. 4 of the miles were under 9min, which is progress. My left leg needs a PT beatdown. Things just aren't firing. Made peace with it 2.5mi in, which actually helped physically. In all, better than yesterday. But, I may take a day or off from running. Maybe. Is it possible that it's taking me 5 days to recover from last weekend? Whatever.

Thursday Feb 11, 2021 #

Note
slept:7.2 weight:136.4lbs

Decided last night to sleep in. Just feeling kinda cooked. NBD. I think these Wed PM shifts are catching up with me. Maybe run or ride after work.
4 PM

Road Run 1:17:28 [3] 8.07 mi (9:36 / mi) +600ft 8:58 / mi
ahr:121 max:151 shoes: Ride 13- Orange

So slow. Legs won't go. Left IT band is the issue I think. No major pain, just no mobility. Felt like I jog for another hour. Just couldn't go faster. Had a few times where the pace would increase. Oh well. Trying to resist buying a gorgeous bike I saw at the shop today. Uh oh.

Wednesday Feb 10, 2021 #

5 AM

Road Run 1:01:54 [3] 7.23 mi (8:34 / mi) +511ft 8:01 / mi
ahr:124 max:151 slept:8.0 weight:136lbs shoes: Ride ISO2 Gray

Actually slept til my alarm went off. Slow start. Legs came around a little in last mile. Left PF there, but not bad. Just limiting my range of motion, it feels like. Been hitting hard with the orb the past 2 nights. Ran a mile up MC canyon which felt decent. So so jog before the typical marathon Wed work day.

Tuesday Feb 9, 2021 #

5 AM

Road Run 1:05:15 [3] 7.68 mi (8:30 / mi) +380ft 8:07 / mi
ahr:126 max:146 slept:7.3 weight:136.4lbs shoes: Ride 13- Orange

Slow and easy. Left PF awake but less fussy than it was on Sunday. Head sorta engaged. Tired of thinking about work, so stop.

Monday Feb 8, 2021 #

Note
slept:8.0 weight:135.4lbs

Broken sleep. Maybe ride after work or lay on the couch. Tired this morning.
4 PM

Strength Training 6:00 [3]

4x 30 ring push ups
3x 10 15#kb curl+ press+ squats

Sunday Feb 7, 2021 #

10 AM

Trail Run 2:17:05 [3] 14.11 mi (9:43 / mi) +1737ft 8:42 / mi
ahr:136 max:160 slept:10.0 weight:135.8lbs shoes: Brooks Catamount

Corner Canyon loops. Legs kinda trashed. Left PF limited range of motion and felt achey. I'd felt decent out of bed so I was kinda disappointed to feel crappy once the run started. Oh well. Nice morning. Not too cold or crowded. 1 gel, 8oz water.
2 PM

SS MTB 15:47 [3] 3.09 mi (11.7 mph) +109ft

Quick sunny spin.

Saturday Feb 6, 2021 #

Note
slept:10.8 weight:136.4lbs

Big sleep after lights out around 8:30. Hallelujah.
11 AM

Road Run tempo 1:17:51 [4] 10.1 mi (7:42 / mi) +40ft 7:41 / mi
ahr:144 max:175 shoes: Ride ISO2 Gray

JRP
5mi E
4mi T in 6:29, 6:30, 6:29, 6:32
AHR was 156, 167, 170, 171
1.1mi cd
Went by hr w/ goal of 157-172. Going by hr, not knowing distance or time, made it more enjoyable. Took a few miles for my head and legs to come around. But, it was a good run. Sunny and cool.

Friday Feb 5, 2021 #

5 AM

Road Run 38:18 [3] 4.04 mi (9:29 / mi) +160ft 9:08 / mi
ahr:125 max:140 slept:7.0 weight:137lbs shoes: Ride 13- Orange

Whoa. Body felt ok until I started the run. Left glute/ PF was fussy, which pissed off the IT band. Ankle felt tight. Stopped once to stretch. Did some drills and skipping to try to loosen up. After 3mi, things started loosening up a little. Oh well. Active recovery, I guess. Try to sleep big tonight.

Thursday Feb 4, 2021 #

5 AM

Road Run 1:04:59 [3] 8.03 mi (8:06 / mi) +446ft 7:41 / mi
ahr:132 max:151 slept:6.8 weight:138.2lbs shoes: Ride ISO2 Gray

I've gained like 2 lbs with all of the appreciation week junk food, plus Cafe Rio salad for dinner last night. But, somehow I felt really good this morning. Didn't do the prescribed T bc of snow/ suspect slick rds. Legs and head were good, despite late Wed work night. Easy effort. I'd thought about sleeping in. I'm glad I gave myself the chance to get this run in. Keep the psyche rolling.
6 AM

Strength Training 3:00 [3]

2min plank
1 set kb curl+ press + squats. Wanted to do more but was already running super late.
4 PM

Backcountry Ski 1:27:22 [3] 6.13 mi (14:15 / mi) +1797ft 11:09 / mi
ahr:128 max:152 shoes: Sportiva/SkiTrab Maximos

2 Porter Fork laps. Really fun downhill. Decent-ish conditions. Nice job not crashing on the couch after work. Not too slow on the transitions. No falls. Sweet.

Wednesday Feb 3, 2021 #

5 AM

Road Run 1:00:48 [3] 7.06 mi (8:37 / mi) +402ft 8:10 / mi
ahr:125 max:141 slept:7.5 weight:137lbs shoes: Ride 13- Orange

Lights out at 8:30. Woke at 4. Slept ok. Easy low mo jog. Upper 40s with wind. Just not engaged this AM. Whatev. Going through the motions this week. It'd be good to have some goals I'm committed to, instead of run, maybe bike, maybe ski. Blah blah blah. 1st world problems.
6 AM

Strength Training 3:00 [3]

plank/kb circuit

Tuesday Feb 2, 2021 #

5 AM

Road Run 1:10:30 [4] 8.58 mi (8:13 / mi) +546ft 7:45 / mi
ahr:132 max:164 slept:7.2 weight:137lbs shoes: Ride ISO2 Gray

Lights out by 8:20 lat night but woke around 3:30 and didn't fall back asleep.

20min E, 8x 30sec hard uphill/ 1min recovery. 4.9mi jog cd. Legs were a little tired but moved ok. Head fine. Nice AM, mid 30s.

Monday Feb 1, 2021 #

Note
slept:7.2 weight:137.6lbs

Kinda wrecked this AM. Might be a long day...
4 PM

SS MTB 33:30 [3] 6.06 mi (10.9 mph) +466ft

First spin with new bar and brake levers. Pavement, gravel, mud, slush, ice on this one. Looped up to Parley's bike path thru Tanner Park. I may feel this tmw. Raised the saddle a little and put on the 17 tooth ring in the back afterward. Pretty fun.

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