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Training Log Archive: chino

In the 30 days ending Jun 30, 2018:

	activity	#	time	miles		km		+ft
	Trail Run	11	19:57:59	111.2	(10:46)	178.96	(6:42)	24801
	Road Run	13	11:10:34	82.98	(8:05)	133.54	(5:01)	3327
	Bouldering	8	10:12:00
	Hiking	1	1:08:46	2.3	(29:54)	3.7	(18:35)	1384
	Strength Training	5	39:00
	Total	38	43:08:19	196.48		316.2		29512
averages - sleep:8.4 weight:138lbs

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Saturday Jun 30, 2018 #

Note
slept:11.4 weight:137.8lbs

Hibernation sleep. Yes! I was a basketcase yesterday.

10 AM

Trail Run 2:14:29 [3] 11.21 mi (12:00 / mi) +3340ft 9:21 / mi
shoes: Kiger 4

16oz water, 2 gels
Fun mt loop above Alta and Brighton. Feeling decent above 10,000' finally. Awesome day, cold a couple times. Legs coming around. Psyched.

Friday Jun 29, 2018 #

9 AM

Road Run 38:13 [3] 4.09 mi (9:21 / mi) +201ft 8:56 / mi
slept:7.7 weight:137.8lbs shoes: Ride9- Side1

Up late after class last night. Easy hood jog w/ B. Legs felt ok.

11 AM

Bouldering (Gym-Sandy) 1:30:00 [3]
shoes: Anasazi Arrowhead

New cave problems. Flashed two new v6s and a v5. Sent another v6 and 2 other v5s. Tried a new v7. No power for v8 proj on the 45. Ok sesh of moderate mileage. 5 sets of core at the end.

Need to go to bed early tonight.

Thursday Jun 28, 2018 #

7 AM

Trail Run (Deso Loop CCW +) 2:28:27 [4] 14.33 mi (10:22 / mi) +3031ft 8:38 / mi
slept:8.7 weight:139lbs shoes: Hoka Speed Instinct 2

2 gels, 24oz water
Mellow, but steady, effort that ended up being at a decent pace. Dug the Hokas for the first time. Felt good on the climbs. I was just digging being out there. Nice. I ran around Deso Lake, which I may have only done once before like 14 years ago. Breathing is feeling easier higher.

Psyched to, if the legs will let me, get some more vert and low intensity miles over the next few days. Digging the jogging. Keep it up.

1 PM

Note
slept:1.0

Nap

Wednesday Jun 27, 2018 #

7 AM

Road Run 47:26 [3] 5.28 mi (8:59 / mi) +262ft 8:35 / mi
shoes: Ride9- Side 2

Easy with B. Legs tired this AM but not terrible. Felt good to go slow and easy though. Def need to recover from Sun and Tue.

Tuesday Jun 26, 2018 #

7 AM

Trail Run intervals (White Pine Lake) 1:47:27 [5] 10.14 mi (10:36 / mi) +2713ft 8:27 / mi
slept:7.8 weight:138.4lbs shoes: Kiger 4

20min "wu," then 10x 1min hard/ 75' jog/ walk b/t 8000-9200'.
Finished reps at 3.5mi and jog/ hiked to lake. Got there in 66:47 (AP 12:59) for a PR. Hung out for 7min, then steady to hard effort down to work on tech descent and turnover.
15oz water. 1gu

Schedule called for the 10x 1min. I just added uphill and at elevation and hard descent. So, I added a lot. I need to get better at climbing and recovering at elevation.

Lazy 2 hours reading with my feet up in the van right after. Awesome morning.

9 AM

Trail Run 12:28 [3] 1.04 mi (11:59 / mi) +224ft 9:57 / mi
shoes: Kiger 4

Cooldown out and back on the trail from the p-lot after descent from the lake.

2 PM

Note
slept:0.75

Nap!

Monday Jun 25, 2018 #

Note
slept:10.7 weight:136.8lbs

Hibernation sleep finally. Legs kinda trashed this morning. Not sure yet what I'll do today.

11 AM

Bouldering (Gym- Sandy) 1:30:00 [3]
shoes: Anasazi Arrowhead

Decent sesh. Warmed up slow. Worked a new 7 a little but wanted to try an older one on the 45 that has a v8 start. Did all but one of the moves on it. Psyched to go back fresh to try to send. Hiked an old v5 on the 45 that felt really hard when it was new. Not much sending, but did some hard moves.

12 PM

Strength Training 6:00 [3]

4 sets core
db press 3x10 @30 lb
db curl 3x6 @30lb
shoulder fly to front 1x 8 @10lb
Not much psyche to lift today. Wasn't resting enough b/t sets either.

Sunday Jun 24, 2018 #

9 AM

Trail Run (Timpanogos) 3:25:03 [3] 14.6 mi (14:03 / mi) +5155ft 10:32 / mi
shoes: Peregrine 6

Steady on the up in 2:03:50, which is #7 on strava. Ha! Mellow on the down, met up with B and C, took some pics and video. Rolled down the last 3mi solo. Solid little mt. day AND I liked it. Nice. My legs felt great on the down, even after all the climbing, which is encouraging.

Saturday Jun 23, 2018 #

Note
slept:9.0

9 AM

Trail Run (Sundance/ Aspen Grove) 1:21:15 [3] 7.63 mi (10:39 / mi) +1520ft 8:58 / mi
shoes: Peregrine 7 Red

From the room to Aspen Grove TH (1st 2mi w/ B and C), up the Timp a bit, and then back down on the rd (~3.3mi on the rd). Legs ok. First 3mi were super crowded, lots of stop and go. Whatev. Drank about 8oz water.

Friday Jun 22, 2018 #

8 AM

Trail Run 1:18:54 [3] 8.19 mi (9:38 / mi) +1258ft 8:25 / mi
slept:7.0 weight:137.8lbs shoes: Ride9- Side 2

Mellow effort w/ B though 1st 3mi were uphill. Legs felt ok off and on. Just need to get back into the flow of running again. The Kigers felt crappy for the first time. But, I think it's just my legs feeling off. NBD. Good to get on some dirt in the AM temps.

Thursday Jun 21, 2018 #

Note
slept:9.1 weight:137.8lbs

8 AM

Road Run 45:25 [3] 5.39 mi (8:26 / mi) +264ft 8:03 / mi
shoes: Ride9- Side1

Easy in the hood. Legs and head ok. Low mo to start, but started feeling better in the last 2 miles. Nothing hurts. Still having a hard time getting out of bed in the AM. NBD. Catch up on sleep.

10 AM

Bouldering (Gym- Sandy) 1:12:00 [3]
shoes: Anasazi Arrowhead

Good sesh. Took my time warming up on probs up to v5. Proj'd and sent a new v7. Short cooldown, then 5 sets of core. Nice.

Wednesday Jun 20, 2018 #

Note
slept:10.1 weight:138.2lbs (rest day)

2 walks for a total of 2 miles. Read, did hw. Mellow day.

Tuesday Jun 19, 2018 #

Note
slept:10.1 weight:138.2lbs

Big sleep. Good to be home.

11 AM

Bouldering (Gym- Sandy) 1:30:00 [3]
shoes: Anasazi Arrowhead

Decent sesh. Flashed a new v6 and v5. Sent another new v6 4th go. Tried some 7s. Ended with flashing several new 3s and 4s.

12 PM

Strength Training 12:00 [3]

chest db press 3x 10 @30lb
chest cable cross 1 x12@15lb, 2x 10 @20lb
shoulder fly to front 3 x 10 @8lb
db curl 8@25lb, 6@30lb, 4@35lb
KB squats 3x 12 @35lb
4 sets core.

Monday Jun 18, 2018 #

Note
slept:9.2 (rest day)

Finally a good sleep. Legs tired, kinda sore, but not too bad. Travel day.

Sunday Jun 17, 2018 #

6 AM

Road Run warm up/down 16:50 [3] 1.79 mi (9:24 / mi) +9ft 9:22 / mi
shoes: Kinvara 8

15:22 1.67mi wu w/ strides
1:27 .12mi "cd" back to Michael's house

7 AM

Road Run race (Estes Park 1/2 Marathon) 1:26:52 [5] 13.12 mi (6:37 / mi) +242ft 6:30 / mi
slept:5.0 shoes: Kinvara 8

7th OA, 2nd M40-49
Aided 1st 7mi, starting at 9200'. I felt decent but the legs totally left at ~8.5.

I haven't slept well since Wed night. the elevation got to me too. Oh well. I was just trying to jog it in those last 5 miles. I couldn't get my legs to turn over. I got passed by 6th with about 2mim to go.

The only goal I achieved from my long list was top 10. The weather was nice. The course was pretty. It was good to be back in Estes. I expected to slow down, just not that much. Miles 9-13 were all over 7min.

Catch up on sleep. Rest. Rebuild.

11 AM

Hiking 1:08:46 [3] 2.3 mi (29:54 / mi) +1384ft 19:03 / mi
shoes: Peregrine 6

Hike up to Wizard's Gate crag at 10,500'. Legs and brain pretty worthless. It was raining, lots of talus. But, it's awesome up there. Cool to see it even if I didn't climb. Actually ended up being a good shakeout (sort of). I'm ready to go back to the low country for a few days.

Saturday Jun 16, 2018 #

Note
slept:7.4

8 AM

Road Run 30:39 [3] 3.46 mi (8:52 / mi) +294ft 8:12 / mi
shoes: Ride9- Side 2

Easy with 4x 20/40 strides in Leadville. Legs and lungs ok.

Too much time on my feet today though. Glad Ash had a good day, got 'er done.

Friday Jun 15, 2018 #

Note
slept:6.7 weight:138.2lbs (rest day)

Drive to CO. Went on a few walks, jogged a little during a stop halfway there.

Thursday Jun 14, 2018 #

7 AM

Road Run 42:34 [3] 5.15 mi (8:16 / mi) +163ft 8:01 / mi
slept:8.0 weight:138lbs shoes: Ride9- Side1

Legs felt heavy but a hill sprint at the end felt good. Pre-race mental-ness going on. Felt like an oven this AM too. I should be able to rip it on Sunday. No stress.

1 PM

Note
slept:1.2

Nap!

Wednesday Jun 13, 2018 #

Note
slept:7.7 weight:139lbs

6 AM

Road Run 1:01:10 [3] 7.45 mi (8:13 / mi) +306ft 7:54 / mi
shoes: Ride9- Side 2

Easy hour in the hood. Legs feeling heavy but better toward the end. Maybe it's from sitting so much the past few days, not having to be on my feet. Nice AM.

3 PM

Note
slept:1.2

Nap!

Tuesday Jun 12, 2018 #

Note
slept:9.0 weight:139.2lbs

7 AM

Road Run tempo (2x 4min T/ 3min jog) 49:52 [4] 6.12 mi (8:09 / mi) +310ft 7:47 / mi
shoes: Ride9- Side1

21min wu
2x 4min T (Both were .65mi, 6:12 pace)/ 3min jog
2.1mi cd

Legs felt generally stiff and heavy. Body kinda stiff too. Too much sitting the past 2 days. Don't be mental. Great to get out and run though.

11 AM

Bouldering (Gym- Sandy) 1:30:00 [4]
shoes: Anasazi Arrowhead

Decent sesh. Warmed up slowly. Sent a new v5 1st try of day I'd tried once last time. Proj'd and sent new v7 that I thought I was too short to do last week. Nice. Fun to figure out the right sequence and put it all together. Good job.

12 PM

Strength Training 3:00 [3]

chest db press 3x 10 @30lb
shoulder fly to front 1 x 10 @10lb
3 sets core.

Low mo in the weight room. Erring on the side of less this week.

Monday Jun 11, 2018 #

Note
slept:9.2 weight:139.4lbs (rest day)

Mellow day. Read, saw a movie, read, did hw. 30min walk in the afternoon.

Sunday Jun 10, 2018 #

Note
slept:9.4 weight:137.2lbs

Legs feel kinda beat up this AM. Sleeping better.

8 AM

Road Run 48:47 [3] 5.43 mi (8:59 / mi) +156ft 8:45 / mi
shoes: Ride9- Side 2

Slow and easy. Legs pretty cooked. Nice, mellow hood jog.

Saturday Jun 9, 2018 #

8 AM

Trail Run (Sleepy Hollow/ Pinecone) 1:36:07 [4] 10.43 mi (9:13 / mi) +2066ft 7:46 / mi
shoes: Kiger 4

~10oz water. CCW
Had some weak points on the climb up Pinecone. Decent jog considering hard effort on Th. Love this loop. Almost no snow left on it. Tried to push it on the downhill. I have a lot of room to get better on steep, technical descents.

Friday Jun 8, 2018 #

Note
slept:7.0 weight:135.8lbs

In bed at 11:45 last night after class and after unwinding at home. Feel so so this morning. Easy run and gym sesh on tap. Body feels good, just kinda tired .

9 AM

Trail Run 52:26 [3] 5.14 mi (10:12 / mi) +424ft 9:28 / mi
shoes: Hoka Speed Instinct 2

Slow and easy w/ B til she dropped me. Legs kinda dead, but NBD. Nice, chill joggin'.

10 AM

Bouldering (Gym- Sandy) 1:00:00 [3]
shoes: Anasazi Arrowhead

Good sesh on new problems. Flashed three v6s (ha!) and a v5. Sent another 5 and a v7. Felt good to feel good. Nice.

11 AM

Strength Training 9:00 [3]

bench 3x8 @95lb
shoulder fly to front 3 x 10 @8lb
kb squats 1x10 @ 20lb? 2x 10 @26lb
tri pull down 1x 8@ 25, 2x 8 @22.5
4 sets core

Thursday Jun 7, 2018 #

5 AM

Road Run tempo (3x 10min T) 1:16:07 [5] 10.18 mi (7:29 / mi) +346ft 7:15 / mi
slept:7.0 weight:137.8lbs shoes: Ride9- Side1

Slept past 4 again! Nice
33min/ 3.9mi wu
1.62mi (6:10, 6:12 AP for .62)/ 2min E
1.61mi (6:07, 6:19 AP for. 61)/ 2min E
1.58mi (6:20, 6:23 AP for .58)
1.11mi cd

1st rep was aided, but 2 and 3 were honest. 3 had a couple mini hills. So, solid workout that I'd planned to do. But, my legs felt crappy when I woke. Once I got to usual launch point, I decided to try it. I felt pretty cooked after #2 but just gave it a go. Psyched I did. 3 was slower but went by faster. I need to believe, man. Psyched on this run. I'm getting faster. I need to get my head in the game.

Wednesday Jun 6, 2018 #

5 AM

Road Run 1:07:12 [3] 8.24 mi (8:09 / mi) +523ft 7:42 / mi
slept:7.3 weight:138.4lbs shoes: Ride9- Side 2

Easy but hilly on still sore legs. Got in a mile or so of dirt at QH. Much cooler this AM- felt awesome. Woke at 4:10. Better than 3:10. Decent jog.

4 PM

Bouldering (Gym- Millcreek) 1:00:00 [4]
shoes: Anasazi Arrowhead

Oh boy. Felt ok at first, then not. Flashed two v5s, and then got shut down on a few 6s. Did some 2s and 3s. 3 sets of core. Need a good sleep before trying to climb again.

Tuesday Jun 5, 2018 #

5 AM

Road Run 59:27 [3] 7.28 mi (8:10 / mi) +251ft 7:54 / mi
slept:7.7 weight:138.4lbs shoes: Ride9- Side1

Easy + 3x 8sec hill sprints. Quads kinda sore but legs overall ok. Hot and dry out. Wow. Good jog though.

Monday Jun 4, 2018 #

Note
slept:7.8 weight:138.2lbs

4 PM

Bouldering (Gym- Sandy) 1:00:00 [4]
shoes: Anasazi Arrowhead

Flashed four v5s and a couple 4s. New v3s were freakin hard. Gym is getting hotter. Setting is getting crappier. Motivation is low. Whatev. Just maintain.

5 PM

Strength Training 9:00 [3]

db chest press 3 x10 @25lb
shoulder fly to front 3 x 10 @8lb
kb squats 3x 12 @26lb
3 sets core

Sunday Jun 3, 2018 #

8 AM

Trail Run 2:38:37 [4] 13.38 mi (11:51 / mi) +2917ft 9:50 / mi
slept:8.5 shoes: Peregrine 7 Red

Wheeler Pk w/ B. Legs and lungs were good. Got to summit in ~90min. Kinda slow w/ snow on last 1.8mi or so and waited a few times for B. She rocked it though.

Fun descent and tried to roll down last 2.5mi. Back at van for ~15min waiting for B, then ran 1mi down the rd to the CG and down the Lehman Creek Trail. So, I got over 5000' descent on the day. I even ran up on a mt cat that jumped into some bushes when I cam around a corner.

Fun 24 hours at Great Basin. Awesome to get away and get some high jogging. Psyched for summer.

Saturday Jun 2, 2018 #

6 AM

Trail Run 2:02:46 [4] 15.11 mi (8:07 / mi) +2154ft 7:10 / mi
slept:8.0 weight:137.2lbs shoes: Kiger 4

16oz water, 1 gu
Solid from Ballard. Mod to hard up Clark's, then steady down Ann's; eased up a bit to Maple Hollow TH then tempo'd back down to the car. Miles 11-14 were all sub 7. Practiced relaxing while running fast.
Hit p-lot at 14.6mi/ 1:55, jogged to cd and hit 15.
Feel like I executed the R&R week well. I felt pretty strong. Head was good. Psyched.

Friday Jun 1, 2018 #

Note
slept:6.8 weight:137lbs (rest day)

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