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Training Log Archive: chino

In the 30 days ending Sep 30, 2018:

activity # timemileskm+ft
  Sport Climbing10 19:30:00 700
  Road Run15 15:42:06 114.25(8:15) 183.87(5:07) 6247
  Trail Run4 6:42:44 45.23(8:54) 72.79(5:32) 7729
  Bouldering5 6:09:00
  Hiking5 2:12:00 5.85(22:34) 9.41(14:01) 1636
  Total37 50:15:50 165.33 266.07 16311
averages - sleep:8.4 weight:134.4lbs

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Sunday Sep 30, 2018 #

Note
slept:8.8 weight:134.8lbs

9 AM

Road Run (Jeremy Ranch) 2:01:18 [3] 14.52 mi (8:21 / mi) +986ft 7:51 / mi
shoes: Ride9- Side1

10oz water, 1 gel @80min
7.25mi out in 61:42, back in 58:30, + a little at the end. Had some low pts on the the climbs w/ headwind on the return but finished last couple miles feeling decent. Hard run. Legs kinda cooked from yesterday. Nice job getting it done. Moving time was 2:00:03.
2 PM

Bouldering (Gym) 1:24:00 [3]
shoes: Anasazi Arrowhead

Flashed a v5, and then fell off the last move a couple times on a 6 and 5. No progress on cave proj. Pretty low mo. Whatev. Good to move around a little. Ended w/ 10 X 7:3 on the HB. Only psyched to climb trad right now.

Saturday Sep 29, 2018 #

Note
slept:9.5 weight:133.4lbs

8 AM

Hiking 24:00 [3] 1.35 mi (17:46 / mi) +370ft 14:07 / mi
shoes: Kiger 4

In/ out of Ferguson Canyon.
9 AM

Sport Climbing 2:00:00 [3]
shoes: Anasazi Arrowhead pt2

Flash 10a trad Extreme Unction
11a 2nd go, 10c OS
Pretty fun AM. Need to learn how to climb on granite again.

Friday Sep 28, 2018 #

5 AM

Road Run 1:00:32 [3] 7.16 mi (8:27 / mi) +246ft 8:11 / mi
slept:7.7 weight:136.2lbs shoes: Blue Ride 10

Ziti and cake last night. Better legs this AM. Just kept it nice and easy. Do that for 6 more weeks.

Thursday Sep 27, 2018 #

Note
slept:8.7 weight:137lbs

Heavy from sushi and cake last night. Maybe run after work.
4 PM

Road Run 49:42 [3] 5.31 mi (9:22 / mi) +311ft 8:52 / mi
shoes: Ride9- Side 2

Easy and so slow. 1st 2mi took 20min. Glad I got out though.

Wednesday Sep 26, 2018 #

Note
slept:8.9 weight:134.2lbs

Good sleep. Gym after work.
4 PM

Bouldering (Gym) 1:21:00 [3]
shoes: Anasazi Arrowhead

Flashed four v5s
Sent a v6
Highpoint on v7 cave proj

3 sets core, 7 reps 10:5 HB

Tuesday Sep 25, 2018 #

5 AM

Road Run 51:07 [3] 6.1 mi (8:23 / mi) +291ft 8:01 / mi
slept:7.1 weight:134.6lbs shoes: Ride9- Side1

Easy in cool temps- gloves and LS shirt. Quads kinda stiff. Good to get out though.

Monday Sep 24, 2018 #

Note
slept:7.8 weight:133.6lbs

Maybe run after work.

Sunday Sep 23, 2018 #

Note
slept:10.3 weight:132.6lbs

Feel kinda rough this AM. Low psyche.
10 AM

Road Run 1:40:54 [3] 12.11 mi (8:20 / mi) +1009ft 7:43 / mi
shoes: Ride9- Side 2

Mostly easy in the hood + 1.7mi up BCC. Stopped for water twice at BCC bathroom. Ok legs and head. Last 2mi kinda rough. 131.9 at finish. Need to put on a couple pounds. Good to run a little longer, remember I can.
2 PM

Sport Climbing (BCC- Trad) 1:00:00 [3]
shoes: Anasazi Arrowhead pt2

Led a 5.6 on gear, then TR'd it twice to check B's placements on TR. Fun to get out and climb by the river on a short crack I've seen dozens of times coming down the canyon.

Saturday Sep 22, 2018 #

8 AM

Hiking 30:00 [3] 1.65 mi (18:11 / mi) +300ft 15:31 / mi
slept:8.5 shoes: Peregrine 6

In/ out to crag
9 AM

Sport Climbing (Uintas- Ruth Lake) 3:00:00 [4]
shoes: Anasazi Arrowhead pt2

10a, OS 11c, send 12a 1st go of day, send another 12a 2nd go.
Fun morning. Gotta go back to do the two 12bs.

Friday Sep 21, 2018 #

Note
slept:8.5 weight:134lbs

Short work day, then off to the Uintas to climb.
2 PM

Hiking 30:00 [3] 1.65 mi (18:11 / mi) +300ft 15:31 / mi
shoes: Peregrine 6

In/ out to crag
3 PM

Sport Climbing (Uintas- Ruth Lake) 3:00:00 [4]
shoes: Anasazi Arrowhead pt2

10a, 11b, 10a, 1 hang 12a, 1 hang 12b, 11d

Thursday Sep 20, 2018 #

5 AM

Road Run 42:39 [3] 5.05 mi (8:27 / mi) +199ft 8:09 / mi
slept:7.5 weight:134lbs shoes: Ride9- Side1

Easy. Legs ok then tired. Nice AM though.

Wednesday Sep 19, 2018 #

Note
slept:8.0 weight:134.4lbs

Gym after work. Plan is to jog tmw.
4 PM

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

Decent sesh. Fun new cave problems. Flashed two v5s and a v6. Did another v6 2nd go. Then did easier mileage up to v4. Ended w/ 3 sets of core.

Tuesday Sep 18, 2018 #

Note
slept:8.5 weight:135.4lbs

Maybe climb after work. Body feels more tired this AM.
4 PM

Sport Climbing (BCC) 1:00:00 [3]
shoes: Anasazi Arrowhead

wu on 5.6 sport
Send Goodro's Wall 5.10c trad 1st go. Woohoo! TR'd it in 1999. Redpointed it in 2018. Psyched.

Monday Sep 17, 2018 #

Note
slept:8.0 weight:134lbs (rest day)

Slept ok. Mind and body tired this AM. But, nothing hurts.

Sunday Sep 16, 2018 #

8 AM

Road Run warm up/down 25:37 [3] 2.77 mi (9:15 / mi) +223ft 8:36 / mi
slept:8.0 weight:132.8lbs shoes: Hoka SI2 - Red

18:56 2.14mi wu
6:41 .63mi cd
9 AM

Trail Run race (Snowbasin Xterra 21k) 1:43:47 [5] 12.74 mi (8:09 / mi) +2070ft 7:04 / mi
shoes: Hoka SI2 - Red

1 gel @ 8mi, 9oz water
Hotter and dustier than last year. Calves and quads got pumped early. Nuts. I thought I'd be able to run under 1:40. Just didn't have the legs. Maybe a combo of running the last few workouts too hard and being about 5 lbs lighter than normal since school started. Idk. Tried to stay present and appreciate being out there. 2nd M40-44, same as last year. 22nd OA.

Recover. Reset. 1st in my AG beat me handily as did some guys in the next older AG. Ok run. Just not anywhere near what I'd hoped for.
2 PM

Sport Climbing (Echo-Dry Wall) 1:30:00 [3]
shoes: Anasazi Arrowhead

11a, 11c, 12a Nice to move around. Fun, quick sesh on the way home.

Saturday Sep 15, 2018 #

Note
slept:10.0 weight:133.8lbs (rest day)

Chill, do some school work. Rest! Race tomorrow!

Friday Sep 14, 2018 #

5 AM

Road Run 41:20 [3] 5.05 mi (8:11 / mi) +169ft 7:56 / mi
slept:7.1 weight:133.2lbs shoes: Ride9- Side 2

Easy jog. Last before the race. Legs decent. Need to eat more today and get a big sleep tonight. Not eating enough throughout the day at work this year.

Psyched for Sunday.

Thursday Sep 13, 2018 #

5 AM

Road Run 45:09 [3] 5.66 mi (7:59 / mi) +205ft 7:43 / mi
slept:7.1 weight:134.4lbs shoes: Blue Ride 10

E+ 8x 20/40 strides. Good legs. Cool temps. Feeling good. Encouraging jog.

Wednesday Sep 12, 2018 #

Note
slept:7.5 weight:135.2lbs

5 AM

Road Run 1:00:10 [3] 7.42 mi (8:07 / mi) +255ft 7:51 / mi
shoes: Ride9- Side1

Easy. Legs kinda tired, brain foggy. OK jog though.

Tuesday Sep 11, 2018 #

5 AM

Road Run intervals 1:07:20 [4] 8.82 mi (7:38 / mi) +356ft 7:21 / mi
slept:7.0 weight:135.8lbs shoes: Kinvara 8

20 minutes easy + Tempo Intervals: 3 x 1 mile at half-marathon effort with 2.5 minutes jogs between + 20 minutes easy

goal pace 6:26-32
631, 630, 620 all unaided. #2 even had a climb in it. Solid run after kinda rough start during 1st T mile. Feeling good about this block going into Sunday. Don't get sick or tweak my back. Good run.
4 PM

Bouldering (Gym) 1:06:00 [3]
shoes: Anasazi Arrowhead

Ok sesh. Sent one v6 and a couple 4s. Ended with 7 reps on the HB.

Monday Sep 10, 2018 #

Note
slept:8.5 weight:134.8lbs (rest day)

Back tweaky this AM. 600mg ibu.

Sunday Sep 9, 2018 #

9 AM

Road Run 45:24 [3] 5.22 mi (8:42 / mi) +509ft 7:58 / mi
slept:8.9 shoes: Ride9- Side 2

Out and back on the hwy in the Uintas b/t 9100-9600'. Legs and lungs decent. Really nice jog. Sunny, cool, little traffic. Leaves are changing up there. Psyched I did it. Back was stiff all AM but allowed the run. Nice.
11 AM

Hiking 24:00 [3] 0.6 mi (39:59 / mi) +336ft 26:08 / mi
shoes: Peregrine 6

T/F Stone Garden crag

Sport Climbing (Stone Garden) 2:00:00 [4]
shoes: Anasazi Arrowhead

Fun sesh.
OS 11b; sent another 11b after dogging up to clip 2nd bolt b/c of sketchy start. Sent Sessions 12a first go of day. Didn't feel too bad. 11d 2nd go that was really cool. Nice AM at 10,000'.

Saturday Sep 8, 2018 #

Note
slept:9.8 weight:135.4lbs

9 AM

Trail Run long 1:47:48 [4] 13.12 mi (8:13 / mi) +2045ft 7:10 / mi
shoes: Hoka SI2 - Red

1 gel, 1oz water. Easy to hard effort throughout. Up Clarks twice briskly. Decent legs and head. Good one.
4 PM

Hiking 24:00 [3] 0.6 mi (39:59 / mi) +330ft 26:18 / mi
shoes: Peregrine 6

T/F Stone Garden

Sport Climbing 2:00:00 [4]
shoes: Anasazi Arrowhead

OS 10d, try Sessions 12a. Got flash pumped and frustrated. Needed to warm up better.

Friday Sep 7, 2018 #

Note
slept:7.8 weight:133.8lbs (rest day)

Thursday Sep 6, 2018 #

5 AM

Road Run 1:01:17 [3] 7.33 mi (8:22 / mi) +267ft 8:05 / mi
slept:7.2 weight:135.4lbs shoes: Ride9- Side1

Easy jog. Legs tired. Brain foggy. But nice jog. Saw 3 shooting stars.

Wednesday Sep 5, 2018 #

5 AM

Road Run tempo (Tempo + Hills Combo) 1:13:06 [4] 9.51 mi (7:41 / mi) +569ft 7:16 / mi
slept:7.5 weight:134.2lbs shoes: Kinvara 8

2mi wu; 3mi at (goal 6:28-6:40) 6:32, 6:17, 6:21; 4min jog; 6x 1min hard uphill, jog down recovery; 2.3mi cd

Great run. Kinda rough getting out of bed. But felt good once I got going. 3mi was on flat to barely rolling, unaided. Nice. Last hard workout before race next weekend.

Tuesday Sep 4, 2018 #

Note
slept:9.8 weight:134.8lbs (rest day)

In bed at 7:30 last night. Huge sleep.
4 PM

Bouldering (Gym) 1:06:00 [3]
shoes: Anasazi Arrowhead

Flash two v5s and a v6. Sent two v5s 2nd go each. Fell on last move of a v7 on flash burn. Climbed decent. Ended with 6 or 7 repos on the HB. Some ab wheel when I got home. Need to get my strength routine going again.

Monday Sep 3, 2018 #

6 AM

Trail Run 1:06:00 [3] 4.2 mi (15:43 / mi) +1050ft 12:42 / mi
shoes: Peregrine 6

To base of the wall, and then hike down, incl hike to Cecret Lake crag to check it out. Packed light, incl food and water. Fun jogging down from the lake. Awesome day.
7 AM

Sport Climbing (Devil's Castle) 3:00:00 [3] +700ft
shoes: Anasazi Arrowhead

Black Streak
5 pitches, 5.4-5.10a/b
Fun AM w/ B. A lot of crappy rock. Placed a .75 cam once and a #2 twice. Cool way to get on top of DC for the first time. Perfect weather. Only one other party up there that we didn't see until we were hiking down.

Sunday Sep 2, 2018 #

Note
slept:10.1 weight:134.2lbs

Big sleep. Body feels wrecked this AM. Whoa.

Legs not too bad. Maybe from sitting in my harness at the anchor, and then the steep 2nd pitch.
9 AM

Road Run 1:36:31 [4] 12.22 mi (7:54 / mi) +652ft 7:31 / mi
shoes: Ride9- Side 2

Easy first half, and then went a little too hard. But, I was feeling good. Good run. Rest hard the rest of the day. 1 sip of water at a park.

Saturday Sep 1, 2018 #

Note
slept:8.6 weight:134lbs

8 AM

Trail Run long 2:05:09 [4] 15.17 mi (8:15 / mi) +2564ft 7:07 / mi
shoes: Hoka Speed Instinct 2

2 gels, 10oz water
28min wu
42min steady uphill (1650' climb) up Corner Cyn/ Clarks/ Peak View
Steady down for ~3mi
8mini steady up Ghost Falls TH trail (~300' climb)
Steady 2.7mi down, ~.3mi cd
Good legs and head once I got rolling. Solid run. Psyched.
2 PM

Sport Climbing (BCC) 1:00:00 [3]
shoes: Anasazi Arrowhead

2 pitches to practice MP systems. Been a while. 10d, 11a

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