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Training Log Archive: chino

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+ft
	Road Run	21	18:02:45	132.91	(8:09)	213.9	(5:04)	5631
	Trail Run	8	11:55:35	79.43	(9:01)	127.83	(5:36)	8285
	Bouldering	7	8:00:00
	Strength Training	1	6:00
	Total	37	38:04:20	212.34		341.73		13915
averages - sleep:8.5 weight:135.1lbs

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Thursday Nov 30, 2017 #

5 AM

Road Run 36:46 [3] 4.51 mi (8:09 / mi) +152ft 7:54 / mi
slept:7.8 weight:135.2lbs shoes: Red Ride 9

E+ 5x 8sec hill sprints. Legs ok. Going to try to get out in the AMs even if it's 30min/ 4mi. Nice job getting out.

Wednesday Nov 29, 2017 #

Note
slept:7.8 weight:135.6lbs

Bailed on another AM. Need the sleep. Get to bed earlier tonight. Run after work. Get through this work week (and year). I can do this.

4 PM

Trail Run (Church BST) 1:12:48 [3] 8.04 mi (9:03 / mi) +836ft 8:15 / mi
shoes: Hoka Speed Instinct 2

Weird one. First few minutes were good, then started thinking about stopping at 3mi but kept going. Then I'd feel psyched. Then I wouldn't. Ended up being a good mellow run w/ some random strides. Don't force it.

Tuesday Nov 28, 2017 #

Note
slept:7.4 weight:135.6lbs

Slept better than on Sunday night. Feel better this AM. Bust out work. Run after.

4 PM

Road Run 1:00:33 [3] 7.25 mi (8:21 / mi) +412ft 7:55 / mi
shoes: Lime Ride 9

Easy to mod in the cold. Underdressed. Legs ended up being decent. Stomach was a little off though. NBD. Good one.

Monday Nov 27, 2017 #

Note
slept:7.0 weight:134lbs (rest day)

Slept horribly. Took run stuff to work but just zero mo today. NBD. Rest is good. Gray, cold, rainy anyway. Back at it tmw. Played too hard yesterday. Paid for it today. General low psyche for new trimester. Just get it done. Tmw at work may suck. Float on.

Sunday Nov 26, 2017 #

Note
slept:10.7 weight:136.4lbs

Hibernation sleep! Heavy after finishing the pumpkin pie last night. It can't hurt me anymore.

9 AM

Road Run intervals (Long/ Fartlek) 1:47:03 [4] 14.06 mi (7:37 / mi) +484ft 7:22 / mi
shoes: Red Ride 9

3oz water
50min/ 6.33 mi E to mod
4mi 90sec hard/ 90 sec jog (10 hard reps total)
Last 3.7 E to mod with strides.
Body held up fine. Head voices were generally positive. Solid jog. Nice job.

1 PM

Bouldering (Gym- Sandy) 48:00 [4]
shoes: Scarpa Vapor V

Good progress on long v7 cave proj. Got to like 5th last move (of 25+?). Gave it 3 solid burns. Just need to get it 1st go of the day. Rested 10min b/t burns (We were there about 75min). Flashed a v4, repeated an old 5. Decent sesh. Fun w/ B.

Saturday Nov 25, 2017 #

Note
slept:9.5 weight:135.4lbs

Kinda wrecked this morning. A lot of bevs and pie last night. Whoops.

10 AM

Road Run 40:54 [3] 5.0 mi (8:11 / mi) +78ft 8:04 / mi
shoes: Lime Ride 9

Easy with some strides around Liberty Park while B was at Pilates. Really nice AM. Legs kinda weak. Whatev. Rest. Jog longer tmw.

Friday Nov 24, 2017 #

Note
slept:8.8 weight:134.8lbs

Up past 10 watching Longmire S6. NBD. The episodes are finally starting to get good.

9 AM

Road Run (Road/ Trail) 1:01:13 [3] 7.51 mi (8:09 / mi) +573ft 7:36 / mi
shoes: Red Ride 9

Easy to mod. To Quail Hollow via Danish, then looped around. 3x 8 sec hill sprints. Legs so so. Hot out!? Tried to lengthen my stride a bit. I have high turnover but too short of a stride. Decent jog.

1 PM

Bouldering (Gym - Sandy) 1:18:00 [4]
shoes: Scarpa Vapor V

Unexpectedly rad sesh w/ B. Sent the old 45 v6 proj 2nd go of the day after falling going to the finish on the 1st go. Sent a new v5 on the slab, and then a hard v5 out of the cave that has a lower v7 start. Linked all the moves from the low start to the v5 start. So, that's my new proj. And, I'm psyched to work on it. Cool. Short story long, it was fun today.

Thursday Nov 23, 2017 #

Note
slept:9.3 weight:135lbs

Slept ok. I don't feel super rad. Maybe that's a good sign.

8 AM

Road Run 54:09 [3] 6.39 mi (8:28 / mi) +347ft 8:04 / mi
shoes: Lime Ride 9

33:35 3.97mi on the course w/ B + strides
20:34 2.42mi cd

9 AM

Road Run race (Cottonwood Heights 5k) 19:00 [5] 3.1 mi (6:08 / mi) +241ft 5:43 / mi
shoes: GreenMirage3

19th OA, 2nd M40-44
Met goals of top 30 OA, top 5 in AG. 1st in AG beat me by 19sec.
Ran faster than sub 19:45 goal. Kinda bugged to just miss sub 19. Chip time was 18:57. NBD. I feel like I paced myself pretty well. Tough course that I've now run like 5 times. Really nice AM. Not too much of a cluster of a start, despite 1000+ joggers. Solid effort. Glad to see sub 5:40-50 pace a lot. AP for last .1 was 5:05 says that watch. Nice job.

6:11
6:15
6:03
.1 in 30sec

Wednesday Nov 22, 2017 #

10 AM

Road Run 41:06 [3] 5.1 mi (8:04 / mi) +304ft 7:38 / mi
slept:10.3 weight:134.8lbs shoes: Red Ride 9

Easy in the sun on the 5k course w/ number pick up on the way home. Legs felt good the last couple miles. 4x 100 (1 flat, 2 uphill, 1 downhill). Psyched for tmw. It's gonna hurt. Homework and chilling on tap for the rest of the day.

Tuesday Nov 21, 2017 #

Note
slept:7.7 weight:135.8lbs

4 PM

Bouldering (Gym- Sandy) 54:00 [3]
shoes: Scarpa Vapor V

Sent a hard v6 and v5 I'd ben trying. Fell at the top of the 7 proj again. Powered down after that. Repeated a 5. Flashed 2 v4s. Low mo sesh. NBD. Psyched to sleep hard, run tmw. 5 day weekend!

Monday Nov 20, 2017 #

5 AM

Road Run 45:04 [3] 5.12 mi (8:48 / mi) +159ft 8:33 / mi
slept:7.5 weight:136lbs shoes: Lime Ride 9

Easy and slow. Legs tired but ok. Easy days are sacred.

Sunday Nov 19, 2017 #

Note
slept:11.1 weight:135.2lbs

10 AM

Trail Run (Church BST/ Corner Canyon) 1:56:04 [3] 12.52 mi (9:16 / mi) +1475ft 8:20 / mi
shoes: Hoka Speed Instinct 2

1 gu, 5oz water
Decent easy jog. 1st 5.6mi w/ B. Stop and go during mi2-3 trying to find the owners of a lost dog. Found them. Legs were so so today. Kinda bonky at the end b/c I only ate 1 gel. NBD. Lower mileage week this week and 5k on Thur.

Saturday Nov 18, 2017 #

Note
slept:8.8 weight:136.2lbs

8 AM

Road Run (1200,6x 400) 52:01 [5] 7.03 mi (7:24 / mi) +111ft 7:17 / mi
shoes: Red Ride 9

2.11mi wu. Legs felt great out the door. F'ing rad. Cold and clear out- perfect. Had planned on something longer on the trail but decided to do that tmw.
1200, 6x 400/ 1min jog in
4:27, 87, 85, 86, 88, 87, 87
2.03mi cd

1200 felt amazing. Had to reel in 400s a bit. Felt good to feel like I had a range of sub 6mm pace. Hurried home to watch NCAA DI XC but didn't know M and W start times had been changed, so I missed both races.

Gym sesh later. Curious to see how I'll do on the tough 5k course on Thur. Probably do some T miles on dirt tmw as part of a 10-15 miler, then easy M-Wed. Psyched.

12 PM

Bouldering (Gym- Millcreek) 1:24:00 [4]
shoes: Scarpa Vapor V

Climbed ok. Flashed a v6 and v7. Tried some other 6s and 7s. Flashed a 5 and sent an old 5 1st go.

3 PM

Trail Run (Crestwood Shake Out) 30:38 [3] 3.5 mi (8:45 / mi) +93ft 8:32 / mi
shoes: Hoka Speed Instinct 2

Easy in the sun to test the new shoes. Legs felt good actually. Went by really fast too. Weird. Dig the Speed Instinct 2s. Nice one.

Friday Nov 17, 2017 #

Note
slept:6.7 weight:134lbs

4 PM

Road Run 57:06 [3] 6.58 mi (8:41 / mi) +296ft 8:19 / mi
shoes: Lime Ride 9

Easy + 6x 30/30 strides. Slow start but legs came around. Winter mix conditions but wore the right stuff. Nice job getting out.

Thursday Nov 16, 2017 #

Note
slept:7.5 weight:133.4lbs

5 AM

Road Run 1:07:26 [3] 7.74 mi (8:43 / mi) +237ft 8:28 / mi
shoes: Red Ride 9

Easy to mod. Legs tired but came around. Windy. Warm before the storm.

Wednesday Nov 15, 2017 #

Note
slept:8.2 weight:135.4lbs

4 PM

Road Run intervals 1:11:05 [5] 9.05 mi (7:51 / mi) +573ft 7:25 / mi
shoes: Lime Ride 9

4mi wu, incl recon jog of T day 5k course, then on the course ran
1.25mi in 6:34, 95/ 1min E
.62mi in 3:57/ 1min E
.51mi in 3:06/ 1min E
.26mi in 85
2mi cd

Hard course. Jeez. Shooting for 19:45. Jeez. It'll build character. Good job getting the workout done.

5 PM

Road Run 9:10 [3] 1.03 mi (8:54 / mi) +31ft 8:39 / mi
shoes: Lime Ride 9

Bonus mile w/ B and C. Nice.

Tuesday Nov 14, 2017 #

Note
slept:9.0 weight:136lbs

Good sleep. Passed out. Nice.

4 PM

Bouldering (Gym- Sandy) 1:24:00 [4]
shoes: Scarpa Vapor V

Ok sesh after a crappy ending to the work day. Sent a 5 1st go I didn't do last time. Good progress on 7 proj- fell touching the finishing hold. Did all the moves on a hard 6. Didn't send much but should be able to finish off a couple things fresh next time there.

5 PM

Strength Training 6:00 [3]

Quick trip upstairs for squats and woodchops w/ 35lb plate, plus ab wheel at home.

Monday Nov 13, 2017 #

5 AM

Road Run 46:11 [3] 5.35 mi (8:38 / mi) +249ft 8:16 / mi
slept:7.6 weight:135.4lbs shoes: Red Ride 9

Easy w/ B. 3x 8sec hill sprints. Good legs overall. Nice jog.

Sunday Nov 12, 2017 #

Note
slept:10.0 weight:134.2lbs

10 AM

Trail Run (Church BST/ Corner Canyon) 2:29:13 [3] 17.02 mi (8:46 / mi) +2177ft 7:49 / mi
shoes: Peregrine 6

22oz water, 2 gus. Good legs and head. Perfect temps. Legs decent on Clarks at mi10. Another good long run. Psyched on the jogging.

Saturday Nov 11, 2017 #

Note
slept:9.5 weight:135lbs

8 AM

Road Run warm up/down 1:09:54 [3] 7.01 mi (9:58 / mi) +291ft 9:36 / mi
shoes: Lime Ride 9

34:49 3.37mi wu w/ strides- felt like crap, which is usu a good sign
35:05 2.64mi cd mostly on dirt in the gully

9 AM

Road Run race (Sandy Turkey Trot) 18:25 [5] 3.09 mi (5:58 / mi) +63ft 5:51 / mi
shoes: GreenMirage3

1st M40-44, 5th OA
5:41, 6:05, 6:11, 29sec
If the course would've been not short, I may have pulled off a 1 second unaided PR. Honest course. Perfect weather. Got passed by 4th place with seriously 5 meters left. Dang high school kids. Solid run. Psyched. B won (again)! Great morning.

1 PM

Bouldering (Gym- Sandy) 1:12:00 [4]
shoes: Scarpa Vapor V

Flashed a v6 and v5. Sent two other v5s. Fell at finish hold again on old 7 proj. Fell 2 moves from the top on a flash attempt on a new 7. Climbed fine. Powered down fast though. Decent sesh considering the AM jogging.

Friday Nov 10, 2017 #

4 PM

Road Run 42:10 [3] 5.04 mi (8:22 / mi) +267ft 7:58 / mi
shoes: Red Ride 9

Easy w/ 4x 20/40 strides down to mid 5 pace. Body felt awkward at first, but legs came around. Don't feel great today but psyched to race tmw.

Thursday Nov 9, 2017 #

Note
slept:8.4 weight:135lbs (rest day)

Wednesday Nov 8, 2017 #

4 PM

Trail Run (Crestwood Loops) 36:37 [3] 4.28 mi (8:33 / mi) +188ft 8:13 / mi
slept:8.7 weight:135lbs shoes: Lime Ride 9

Easy low mo on dirt w/ a few strides in mi4. In taper mode for the 5k. Ha! Just kinda disengaged today. NBD. Rest tmw. Easy jog on Fri and total domination on Saturday! Hi-ya! Sure.

Tuesday Nov 7, 2017 #

Note
slept:8.0 weight:135.2lbs

4 PM

Trail Run (Quail Hollow Loops) 1:10:23 [3] 7.56 mi (9:19 / mi) +577ft 8:41 / mi
shoes: Blue Ride 9

Easy on dirt on kinda weak sauce legs. Cold today. First day of frozen fingers. One of those runs that could've ended at 3mi but didn't. Mellow joggin.

Monday Nov 6, 2017 #

Note
slept:8.3 weight:135.2lbs

4 PM

Road Run intervals (Crestwood Park) 1:08:18 [5] 8.51 mi (8:02 / mi) +407ft 7:41 / mi

Good workout.
2.64mi wu ru to park w/ some strides
.75 in 4:35/ 1min E
6x .25mi/ 1min E in 86, 83, 90, 85, 84, 86
3mi run home
Fast stuff all on dirt at the park. .75mi effort was kinda wonky b/c I just started running w/out knowing where the trail went (and it was windy). Goal pace was 6:06 or fast so close enough.
Cool temps and decent legs. Fun to check out another soft surface option in the hood. Psyched to see how I do on Sat.

Sunday Nov 5, 2017 #

Note
slept:10.6 weight:135.2lbs

Hibernation sleep. Stomach feels better but was a wreck til about 6 last night. I ate zero fruits or veg yesterday.

9 AM

Trail Run (Trail then Road) 1:39:57 [3] 10.11 mi (9:53 / mi) +737ft 9:15 / mi
shoes: Lime Ride 9

1st 5 w/ B and C on dirt, another 2 w/ B on dirt, then jog home on the rd solo.
1st 7 were mellow checking out Quail Hollow trails. Picked up pace on rd coming home. Psyched to get 10. Legs came around nicely. Energy was good despite wrecked stomach yesterday. Nice.

12 PM

Bouldering (Gym-Millcreek) 1:00:00 [4]
shoes: Scarpa Vapor V

Ok sesh. Got tired fast and skin hurt. Kinda hot in there. Flashed a v6 and a v5. Worked a 7 and some other 6s. Sure.

Saturday Nov 4, 2017 #

Note
slept:10.0 weight:135.4lbs

9 AM

Trail Run long (Church BST/ Corner Canyon) 2:19:55 [4] 16.4 mi (8:32 / mi) +2202ft 7:34 / mi
shoes: Blue Ride 9

2 gus, 15oz water. Cool, gray, wind. Good legs and head. First 3mi with B, then picked up the pace. Steady moderate. Felt strong and psyched throughout. Running faster more easily. F'ing rad.

Stomach went south about an hour after, though, and is still kinda unstable. NBD. Ginger ale and saltines on the menu.

Friday Nov 3, 2017 #

Note
slept:6.2 weight:134.2lbs (rest day)

Decided to rest today. Throat almost hurts. Trade a low mo jog today for a longer run tmw after a solid night of sleep.

Thursday Nov 2, 2017 #

5 AM

Road Run 45:50 [3] 5.41 mi (8:28 / mi) +174ft 8:13 / mi
slept:7.6 weight:134.8lbs shoes: Red Ride 9

Easy. Legs tired but ok. 2x 8sec hill sprints at the end.

Wednesday Nov 1, 2017 #

Note
slept:7.4 weight:135.4lbs

Not enough but better sleep. Feel so so. Run after work.

4 PM

Road Run tempo (2x 2mi @HM) 1:09:21 [4] 9.03 mi (7:41 / mi) +181ft 7:32 / mi
shoes: Lime Ride 9

2.22mi wu to/ at track!
6:40, 6:28
2min jog
6:29, 6:24
2.55mi cd
Goal pace was 6:29 (sub 85min HM). Ran too relaxed first mile, plus I should have warm up more probably. A little breezy. Fun to run on the track, keep it honest.

Decent run considering the efforts from the last few days and squats yesterday. Keep it up.

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