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Training Log Archive: chino

In the 30 days ending Apr 30, 2017:

activity

time

miles

+ft

Trail Run

19:47:06

114.8

(10:20)

184.75

(6:26)

16361

Road Run

11:28:20

80.53

(8:33)

129.6

(5:19)

2296

Bouldering

10:36:00

Campusing

15:00

Strength Training

15:00

Total

42:21:26

195.33

314.35

18657

averages - sleep:8.7 weight:137.7lbs

4:54

0:00

» now

Sunday Apr 30, 2017 #

Note
slept:10.3 weight:137.8lbs

Slept til 8:40. Needed it. Long run take 2 today. Make it happen. Flaky spring motivation.

10 AM

Road Run 3:18:26 [3] 23.0 mi (8:38 / mi) +183ft 8:34 / mi
shoes: Saucony Ride 9

4 gels (5?), ~1.5L of water. Ran from home to downtown w/ some meandering. Took TRAX home. Pretty cool mindtrick to get the L run done. Last couple miles had a lot of getting stopped at red lights, which droped my avg pace by 10sec. Anyway, good to actually run for over 3 hours. Great temps.

2 PM

Road Run 13:22 [3] 1.44 mi (9:17 / mi) +133ft 8:32 / mi
shoes: Saucony Ride 9

Shuffle home from the TRAX station w/ a quick stop at CVS for some chocolate zingers- celebratory treat of champions.

Saturday Apr 29, 2017 #

11 AM

Trail Run 58:30 [3] 6.14 mi (9:32 / mi) +640ft 8:40 / mi
slept:10.3 weight:138.4lbs shoes: Peregrine 6

Plan was 20 but legs and head not in it. NBD. Do homework and chill today. Get after it tmw. Nice easy jog success, long run fail.

Friday Apr 28, 2017 #

7 AM

Road Run intervals (Fartlek-ish/ Rd-Gully) 48:56 [4] 6.06 mi (8:04 / mi) +181ft 7:51 / mi
slept:7.3 weight:137lbs shoes: Saucony Ride 9

Legs felt good until I tried to run fast but did pick up pace down gully and then on 106 to 110 segment, then up 110 on last pitch before the HS. Crisp temps but no wind or precip- pretty awesome. Psyched to get out.

3 PM

Bouldering (Gym) 1:15:00 [4]
shoes: Testarossa

Sent cave v7 proj! F6, F5, R6. Climbed decent despite feeling wrecked after having to drive to Hyrum and getting caught behind an accident on the way home. Feel good about how I've climbed this week. Need big sleep.

Thursday Apr 27, 2017 #

Note
slept:7.5 weight:137lbs

2 PM

Road Run 58:22 [4] 7.07 mi (8:15 / mi) +331ft 7:54 / mi
shoes: Saucony Ride 9

Decent jog before PT confs. Legs ok. Kinda sucked being on the rd though. Oh well. Great to get out and move. Picked up pace sporadically last few miles.

Wednesday Apr 26, 2017 #

Note
slept:7.5 weight:137.8lbs

4 PM

Trail Run 1:17:10 [3] 8.16 mi (9:27 / mi) +1143ft 8:21 / mi
shoes: Peregrine 6

Loop from OS TH. Legs and head better today. Last 2mi (aided) 7:58, 7:18. Cool and drizzly. Psyched to be feeling more recovered.

Tuesday Apr 25, 2017 #

Note
slept:7.5 weight:137.6lbs

4 PM

Road Run (Road/ Gully) 49:54 [3] 5.1 mi (9:47 / mi) +396ft 9:07 / mi
shoes: Saucony Ride 9

Wow. Felt awful, except for a few dozen steps here and there. Oh well. Gray and light rain. Low energy. Got it done.

Monday Apr 24, 2017 #

Note
slept:8.0 weight:138.4lbs

Calves still super tight. Quads sore but functional. Likely hit gym after work.

4 PM

Bouldering (Gym) 1:15:00 [4]
shoes: Testarossa

Pretty good sesh. Flash 2 new 6s and a 5. Did another new 5 3rd go. Flashed a few new 4s. Not enough power for crux of cave 7 proj. Oh well. Glad to sort of feel strongish (for me) despite sore legs. Came home and did core.
Hope to run everyday the rest of the week.

Sunday Apr 23, 2017 #

Note
slept:9.0 (rest day)

Drive home from Grand Canyon.

Saturday Apr 22, 2017 #

6 AM

Trail Run (Grand Canyon "Baby&q) 4:54:18 [4] 21.0 mi (14:01 / mi) +5224ft 11:21 / mi
slept:9.0 shoes: Saucony Ride 8

From Mather CG site 187 2mi on rd/ path to Bright Angel, down BA to Phantom Ranch (in 2:10), then up S. Kaibab. Perfect weather. Good legs. ~2.5L of water, 6 gels. I like S. Kaibab. Steep in a lot of spots but has spots where you can boogie. 1sty time in GC that my stomach didn't shut down, though it always happened after about 40 miles. Dig the shorter courses. Awesome route. Great run with B. Done by 11a for lunch and chillin'.
Moving time was 4:10.

Friday Apr 21, 2017 #

Note
slept:5.5 weight:137.6lbs

Note
slept:1.0

1 hr nap in the car.

4 PM

Trail Run 51:00 [3] 5.0 mi (10:12 / mi) +250ft 9:44 / mi
shoes: Saucony Ride 8

Mather CG to S. Kaibab TH and back via AZ trail to recon last 2.5 miles of tmw's run. Decent legs after all day in the car.

Thursday Apr 20, 2017 #

Note
slept:7.5 weight:138.6lbs

Wednesday Apr 19, 2017 #

Note
slept:7.5 weight:137.4lbs

4 PM

Trail Run (Corner Canyon Loops) 1:45:07 [3] 10.1 mi (10:24 / mi) +1470ft 9:09 / mi
shoes: Peregrine 6

Easy with B, fast finish. Mi10 in 6:30. Bonked a little bit last 2mi, but good jog. No shirt. Warm. Kinda muddy but ok.

Tuesday Apr 18, 2017 #

Note
slept:6.0 weight:137.2lbs

Couldn't sleep last night. Feel ok so far this morning.

4 PM

Bouldering (Gym) 30:00 [3]
shoes: Testarossa

Repeated a 5 and sent a kinda hard 5 in the cave. Crappy burn on the cave 7 proj, then kids started bugging me.

Campusing 15:00 [3]

12 sets
Felt ok. Good to change it up.

Strength Training 15:00 [3]

Quick weight sesh
3 sets each of shoulder fly
db chest press
lat front pulldowns

Did some core stuf when I got home.

Psyched to do a little more strength stuff instead getting pissed in the bouldering area.

Monday Apr 17, 2017 #

Note
slept:8.4 weight:137.2lbs

Maybe rest today or easy rd jog.

4 PM

Road Run 47:34 [3] 5.1 mi (9:20 / mi) +96ft 9:10 / mi
shoes: Saucony Ride 9

Sooo slow and easy in the hood. Legs started coming around the last mile or so. Felt good to just jog easy in the sun. TBD if it counts as active recovery.

Sunday Apr 16, 2017 #

Note
slept:8.5 weight:137.4lbs

Up too late watching Magnificent 7 then reading, but feel ok this morning. Legs good.

10 AM

Trail Run (Corner Canyon Loops) 1:28:19 [3] 9.02 mi (9:47 / mi) +1330ft 8:35 / mi
slept:8.5 weight:137.4lbs shoes: Saucony Ride 8

Crappy start but legs came around after about 4mi. Hips hurt off and on and do not like downhill starts right now. 2nd half was good though. Up legs were good and were decent on the downhill final miles. Longer than expected with 2.2mi Maple Hollow out and back recon- cool trail. Overall a good run. Gorgeous day. Overdressed.

Saturday Apr 15, 2017 #

Note
slept:9.9 weight:138.6lbs

10 AM

Trail Run (Glenwild) 2:32:45 [4] 16.3 mi (9:22 / mi) +2096ft 8:21 / mi
shoes: Peregrine 6

3 gels, ~28oz water. Sun, cool, wind. Felt pretty crappy 1st 3mi but forgot how much it climbs. Legs and head came around, and the miles flew by. Hips were bugging a little, but I felt decent. Kinda sucked on the ups though. Good to get a little higher today. Still a lot of miles closed up there, but a good run despite the out and backs and loop repeats. Psyched.

Friday Apr 14, 2017 #

6 AM

Road Run tempo (Road/ Gully) 49:18 [4] 6.3 mi (7:50 / mi) +326ft 7:28 / mi
slept:7.0 weight:137.8lbs

Awesome AM run. Unplanned tempo in the gully. Got PR on 13th to 7th in 7:48 (1.2mi, 6:30(pace), then tempo-ish 106 t0 110 (.5mi in 3:26). Legs felt good. So psyched to get out.

3 PM

Bouldering (Gym) 48:00 [3]
shoes: Testarossa

Man, worst gym sesh in a long time- the cost of a great run this morning, I guess. Energy and body were off from different work schedule today. NBD. Probably need a break from the gym though. Idk. Def need sleep.

Thursday Apr 13, 2017 #

5 AM

Road Run 36:17 [3] 4.1 mi (8:51 / mi) +151ft 8:33 / mi
slept:7.7 weight:137lbs shoes: Saucony Ride 9

Easy in the wind. Nice temps though. Legs ok. Glad to get out after crappy gym sesh yesterday and before long day today. Nice job.

Wednesday Apr 12, 2017 #

Note
slept:8.5 weight:137.4lbs

Better sleep last night. I don't remember waking at all in the middle of the night.

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: Testarossa

Weak and annoying gym sesh. Oh well. High pt on cave 7 proj. Did top of cave 6 proj. Just low mo and a lot of annoying people there today.

Tuesday Apr 11, 2017 #

Note
slept:8.0 weight:137.8lbs

5 PM

Road Run (Road/ Gully) 1:02:18 [3] 7.18 mi (8:41 / mi) +328ft 8:19 / mi
shoes: Saucony Ride 9

Pretty good jog, though my body felt kinda stiff. No surprise. Gray and cool out. Legs def a bit cooked still from the 5k.

Monday Apr 10, 2017 #

Note
slept:8.0 weight:138.6lbs (rest day)

Back to work. Woke a few times but feel ok this morning.

Felt ok after work but did yard work. Run tmw.

Sunday Apr 9, 2017 #

Note
slept:10.4 weight:138lbs

10 AM

Bouldering (Gym) 1:48:00 [4]
shoes: Testarossa

Okj sesh. Fun new cave probs. F5, F6; tried hard on some new 6s and a 7. Didn't send much but did a few hard moves. Lots of projs.

Saturday Apr 8, 2017 #

Note
slept:9.5 weight:138.2lbs

Pretty good sleep. Up 30min before 6:40 alarm feeling awake. Cool and rainy. Ready to go to battle against the 6 other dudes in my age group. Ha!

8 AM

Road Run warm up/down 36:17 [3] 4.08 mi (8:54 / mi)
shoes: Saucony Ride 9

30:58, 3.59mi wu with some strides
5:19, .59mi cd. Should have maybe gone longer but super wet and cold.

9 AM

Road Run race (Riverton 5k) 19:12 [5] 3.05 mi (6:18 / mi) +36ft 6:14 / mi
shoes: GreenMirage3

3rd OA! Ha! 1st M40-44
6:16, 6:21, 6:18, 17sec
Pretty flat course with some bumps in there. Rained progressively harder after the start. Led the first .7 or so, then passed by a HS dude who won and a mid-30s looking guy around 1.2 or so. Just tried to keep them in sight but knew I had 3rd in the bag by halfway- no one else in sight.

Goal was to avg 6:20 pace, go under 20min. Course was short, but I would've made it. Pretty fun, despite the conditions. Digging running.

Friday Apr 7, 2017 #

Note
slept:8.5 weight:137.8lbs

Crappy sleep after a frustrating night of class.

11 AM

Trail Run (Mormon Flat) 52:25 [3] 5.0 mi (10:29 / mi) +521ft 9:32 / mi
shoes: Peregrine 6

Easy and lazy with B and C off J Ranch Rd. Legs were ok. A lot of stop and go but NBD.

Thursday Apr 6, 2017 #

9 AM

Bouldering (Gym- Lehi) 1:48:00 [4]
shoes: Testarossa

Low energy but climbed average. F5x 3, R5, R6x 2. Fell at the top of a hard 6 again. Idk. Good to move and breathe. Low psyche today.

Wednesday Apr 5, 2017 #

12 PM

Trail Run 37:57 [3] 4.0 mi (9:29 / mi) +76ft 9:19 / mi
shoes: Saucony Ride 8

easy with B and C out and back from Burch Hollow TH down canyon. Hips and flexors angry pretty much the whole time. Good to get out, but I don't miss running in Mill Creek.

Tuesday Apr 4, 2017 #

Note
slept:9.2 weight:136.4lbs

11 AM

Trail Run long (Corner Canyon Loops) 2:55:00 [4] 18.05 mi (9:42 / mi) +2692ft 8:30 / mi
shoes: Peregrine 6

Was going to be 5, then 10, then maybe 16+. Got to the car at 10 and decided to go ahead and do the long run today b/c I doubt I'd feel better tmw after 10 today in the cold. Did a ~3min aid station at the van drinking water, grabbing gels, and then head out again. Hips were achey the last hour, but I felt pretty strong. Sun with cold wind. Not too bad on the northern parts though. Psyched to get it done today after a less-than-inspired first 3-4 miles. "Moving time" was 2h 49m.

Monday Apr 3, 2017 #

Note
slept:9.0 weight:137.2lbs

7 AM

Road Run intervals 1:08:24 [4] 8.05 mi (8:30 / mi) +135ft 8:22 / mi
shoes: Saucony Ride 9

15min wu
15x 1min hard / 1min E
2.5mi cd

Ran back and forth on the PRT, ~1/2 on gravel, 1/2 on the asphalt. Hudson said 3k-5k pace. I was shooting for 6:20 pace at first, then faster didn't feel too bad. Ranged from 5:55-6:15, I think. Solid workout. Cold, clear morning. Rad.

Sunday Apr 2, 2017 #

Note
slept:9.5 weight:138lbs

12 PM

Bouldering (Gym- Lehi) 2:12:00 [4]
shoes: Testarossa

Ok sesh. Stayed too long but climbed decent considering yesterday's run. F6x 2, F5 x2, R6 x 2, Fell off last or 2nd last move of 2 other hard 6s. Tried some other hard 5s and 6s. Hard problems today. Decent moderate mielage though.

Saturday Apr 1, 2017 #

Note
slept:10.0 weight:137lbs

11 AM

Trail Run tempo (Soldier Hallow/ Walsberg) 1:34:35 [4] 12.03 mi (7:52 / mi) +918ft 7:20 / mi
shoes: Saucony Ride 9

Started at Soldier Hollow and ran out the double track dirt rd to the dam (7.5mi in 59:21), then back out another 2.2ish and back to hit 12. 1mi E, then 10 at "marathon pace +10-20sec/ mile), 1mi E. Goal was to avg 7:40-8:40 for the 10mi rep. Really good run. Rolling course with a few kickers kept it honest. Psyched. Really good race simulator b/c the vert was proportional to the Mt Hood course. Sunny and cool temps. Perfect. So glad to have done this in a new and beautiful spot. Thanks, B, for taking me out there. Really confidence booster. Drank ~5oz water and ate nothing.

The pace felt comfortably hard. Maybe I can go sub 4 hours. This is the 1st time I've felt like it might be possible this year. Keep it up.

mi1 in 9:15, 10mi in 77:14 (avg pace= ~7:42mm), mi in 8:13. Ran faster than I should have, but the pace didn't feel that bad. I wanted to see if I could hold 7:40-ish on avg for 10mi. Done.

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