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Training Log Archive: chino

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+ft
	Road Run	20	20:52:51	148.7	(8:26)	239.31	(5:14)	5918
	Trail Run	10	14:32:06	85.41	(10:13)	137.46	(6:21)	11667
	Bouldering	8	8:15:00
	Strength Training	1	3:00
	Total	38	43:42:57	234.11		376.76		17585
averages - sleep:8.4 weight:137.1lbs

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Tuesday Apr 30, 2019 #

5 AM

Road Run 1:03:48 [3] 7.71 mi (8:16 / mi) +371ft 7:55 / mi
ahr:125 max:149 slept:8.1 weight:136lbs shoes: Orange Ride 10

E+ 2x 20sec strides. Good head. Legs tired, but ok. Nice AM, mid 40s, no wind.

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Flash two v5s, send two v5s 2nd go each. Fell off last move on v7 on flash go. Worked some 6s and 7s. Ended w 2x 7x 7:3 HB, 2min core.

Monday Apr 29, 2019 #

Note
slept:7.4 weight:136.2lbs (rest day)

Wrecked this morning.

Sunday Apr 28, 2019 #

8 AM

Road Run 1:34:46 [3] 10.12 mi (9:22 / mi) +530ft 8:55 / mi
ahr:119 max:147 slept:9.2 weight:136.2lbs shoes: NB 880v8

Slow and easy w/ B 1st 8.7mi, then solo. Legs and head ok. Kinda tired but nothing sore. 1x 8se hs.

11 AM

Bouldering (Gym) 1:12:00 [3]
shoes: 5.10 Dragon

Flashed two v6s and two v5s. Tried some other stuff v5-7. Legs/ body not totally worthless. Good one.

Saturday Apr 27, 2019 #

Note
slept:7.5 weight:136lbs

Lights out at 8:10, up at 4:05 before the alarm. Feel ok. Not bad. Not great.

6 AM

Trail Run warm up/down 39:19 [3] 3.78 mi (10:24 / mi) +239ft 9:49 / mi
shoes: Orange Ride 10

15:51 165' 1.65mi wu
23:28 125' 2.13mi cd

7 AM

Trail Run race 1:15:37 [5] 10.14 mi (7:27 / mi) +1156ft 6:44 / mi
ahr:168 max:176 shoes: Orange Ride 10

Oquirrh Wave 10 Mile
Drank 5oz Heed. Perfect weather. Ran with Travis for a few minutes before the courses split. He ran the 25k super fast. Otherwise, ran solo. I feel like I paced myself well but still pushed it. Great morning. I feel good about it. I hoped to win, if possible, and go under 76min. Psyched.

10 AM

Note
slept:0.75

Nap. Psyched.

Friday Apr 26, 2019 #

5 AM

Road Run 52:59 [3] 6.35 mi (8:21 / mi) +242ft 8:03 / mi
ahr:128 max:149 slept:7.7 weight:137.6lbs shoes: Orange Ride 10

Easy plus 4x 20/40. Legs felt heavy but no terrible, tuned over ok on strides at the end. Curious to see how tmw goes. A little tired, but psyched.

Thursday Apr 25, 2019 #

5 AM

Road Run 58:16 [3] 7.05 mi (8:16 / mi) +281ft 7:58 / mi
ahr:127 max:144 slept:7.6 weight:136.2lbs shoes: NB 880v8

Easy with a few downhill accels. Legs tired, but ok. Slept 13 minutes later but only got started running 7 minutes later. Need more sleep. Get out again after work.

Still coughing a little but not much congestion. Must be allergies.

4 PM

Trail Run 47:16 [3] 5.1 mi (9:16 / mi) +520ft 8:27 / mi
ahr:132 max:151 shoes: Asics DynaFlyte 3

Easy rd /trail jog at dimple dell. Easy effort but some not easy hilliness. Overall good jog though. Sunny and 70s.

Wednesday Apr 24, 2019 #

5 AM

Road Run 1:05:19 [3] 7.71 mi (8:28 / mi) +266ft 8:12 / mi
ahr:124 max:146 slept:7.8 weight:136.4lbs (sick) shoes: NB 880v8

Easy, 3x 8sec hs
Legs tired. Head ok. Nice AM.
Less congested but coughing a little.

4 PM

Road Run 25:36 [3] 3.0 mi (8:32 / mi) +150ft 8:09 / mi
ahr:134 max:147 shoes: Kinvara 8

Easy in the sun before the gym. 1 stride. Legs ok. Rd and grass. Nice job.

5 PM

Bouldering (Gym) 42:00 [3]
shoes: 5.10 Dragon

Quick sesh. Kinda crowded. Flashed two v5s and sent a v6 3rd go. Good to move a bit at least once this week before race on Sat.

Tuesday Apr 23, 2019 #

Note
slept:9.9 weight:137.8lbs (sick)

Lights out at 7:25 last night. Stuffy head and nose and violent cough. But body feels ok. May try to run after work.

4 PM

Trail Run 1:16:39 [3] 8.32 mi (9:13 / mi) +609ft 8:37 / mi
ahr:131 max:154 shoes: Peregrine 7 Red

Easy QH loops in the sun. Took ~4mi for the legs and head to come around but ended up being decent enough. No coughing but throat kinda on fire. Feeling better than I did this AM though.

Monday Apr 22, 2019 #

Note
slept:7.3 weight:137.4lbs (sick) (rest day)

Didn't sleep well. Congestion and cough this AM. Happy Monday.

Sunday Apr 21, 2019 #

Note
slept:9.6 weight:137.4lbs

Good sleep but neck and shoulders were crazy stiff when I woke. Used the massage thing, which helped. Fell/ bailed high on a lot of problems at mill creek yesterday. Dang.

9 AM

Road Run tempo (2x 3600) 1:10:06 [4] 8.77 mi (8:00 / mi) +96ft 7:55 / mi
ahr:143 max:175 shoes: Breakthrough 4 Blue

2.07mi wu
Goal was 2x 3600 (in 4:53/1200). Lapped at 1200. 1mi jog bt 3600s.
457 (ahr 153), 453 (164), 451 (168)
1min jog
452 (163), 453 (170), 451 (171)
2.05mi cd, 2x 8sec hs

Cool and gray, low wind. Legs pretty good. No neck or shoulder probs. Head decent, except for start of 1st lap of 2nd 3600.

Solid workout. Steady, manageable effort.

Saturday Apr 20, 2019 #

Note
slept:9.5 weight:137.4lbs

8 AM

Road Run 45:09 [3] 5.23 mi (8:38 / mi) +188ft 8:21 / mi
ahr:129 max:141 shoes: Asics DynaFlyte 3

Easy in the hood. Kinda hot out. Dang. Legs tired, but ok.

11 AM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Sent a v5 and v6. Tried some 7s. Low power but still fun one w/ B.

Friday Apr 19, 2019 #

11 AM

Road Run long 2:38:51 [4] 18.22 mi (8:43 / mi) +1563ft 8:04 / mi
ahr:141 max:162 slept:10.0 weight:137.2lbs shoes: Orange Ride 10

Up and over Little Mt from the zoo. Tried to keep hr under 142, which was hard (and slow). 12x 30/90 at 1h50m. Legs turned over well on the ropes down to mid 5mm pace. Actually kinda dug the novelty of watching the hr mile by mile. Rad to be in no hurry on a gorgeous day off.

Drank 17oz of Maurtens 320 and 2 Maurtens gels. Had even energy the whole time. Good one.

Thursday Apr 18, 2019 #

5 AM

Road Run 1:09:47 [3] 8.03 mi (8:41 / mi) +370ft 8:20 / mi
ahr:122 max:143 slept:7.1 weight:138.2lbs shoes: NB 880v8

Slow and easy before long work day. Legs tired. Head cloudy. Nice AM. 1x 8sec hs.

Wednesday Apr 17, 2019 #

5 AM

Road Run intervals (4x 1200/400) 1:05:00 [4] 8.4 mi (7:44 / mi) +131ft 7:38 / mi
ahr:138 max:171 slept:7.4 weight:137.4lbs shoes: Breakthrough 4 Blue

Not enough sleep and crappy dinner last night. Gotta get it together.
Good run though.
2.1mi wu
4x1200/400 jog in 447,440,444,443. Goal was 445
2.1mi cd
35F, no wind. Good legs and head once I got out.

4 PM

Trail Run 30:29 [3] 3.23 mi (9:26 / mi) +243ft 8:49 / mi
ahr:130 max:145 shoes: Asics DynaFlyte 3

Easy in the sun at QH. Legs good. Amazing weather. Rad to be out on dirt in no hurry at all.

Tuesday Apr 16, 2019 #

Note
slept:7.4 weight:136.4lbs

Up too late again.

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Raining after work so hit the gym.
Flashed a new v6. Sent the v7 proj on the 45. Worked some 6s and 7s.
Finished with 7 x 7:3 HB and 2min abs.

6 PM

Road Run 11:38 [3] 1.12 mi (10:23 / mi) +29ft 10:09 / mi
ahr:118 max:132 shoes: Asics DynaFlyte 3

So slow and kinda low blood sugar. More than zero though.

Monday Apr 15, 2019 #

Note
slept:7.6 weight:136.4lbs (rest day)

Kinda wrecked this morning. Slept ok.

Sunday Apr 14, 2019 #

9 AM

Trail Run (Ramblin/ Rocky Top) 2:30:06 [4] 16.15 mi (9:18 / mi) +1433ft 8:34 / mi
ahr:139 max:163 slept:8.6 shoes: Kiger 4

Easy to moderate in Moab. Good legs and head, just a tough route. Tons of slickrock rollers. 1 gel and 34 oz Heed. Dialing in the liquid nutrition and having more even energy levels. So rad to run in the sun on new trails. Good one, but a beat down. Glad we went down there, even for only 20 hours.

Saturday Apr 13, 2019 #

9 AM

Road Run 1:02:22 [3] 7.27 mi (8:35 / mi) +405ft 8:09 / mi
ahr:129 max:149 slept:9.4 weight:137lbs shoes: NB 880v8

Easy w/ B with a few downhill accels. Legs and head ok, but not great. Gonna chill hard the rest of the day w/ hopes of feeling a lot better tmw for at least 16.

Friday Apr 12, 2019 #

Note
slept:7.8 weight:137.4lbs

Possible gym and/or run after work.

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Fun time w/ B. Low power but flashed a v5 and sent a v6. Tried some 6s and 7s. Good to move around.

6 PM

Road Run 17:51 [3] 2.02 mi (8:50 / mi) +74ft 8:32 / mi
ahr:127 max:145 shoes: Orange Ride 10

Quick shakeout/ new HRM test. Felt good to get in a quick casual wear jog.

Thursday Apr 11, 2019 #

5 AM

Road Run 54:28 [3] 6.07 mi (8:58 / mi) +290ft 8:35 / mi
slept:8.1 weight:137.2lbs shoes: NB 880v8

Slow and easy in cold, but nice, temps. Legs tired but head got better throughout. Just show up.
Digging sleeping in a little later and just getting out for as long as I have time for.
Starting to snow as I finished.

Wednesday Apr 10, 2019 #

5 AM

Road Run 48:40 [3] 5.04 mi (9:39 / mi) +149ft 9:24 / mi
slept:7.7 weight:137.2lbs shoes: Asics DynaFlyte 3

Slow in the cold and wet. NBD. Nice, easy shakeout. Legs opened a little in the last mile. Nice job getting up and out.

Tuesday Apr 9, 2019 #

5 AM

Road Run intervals (8x 500/400) 1:00:26 [4] 8.04 mi (7:31 / mi) +73ft 7:27 / mi
slept:7.7 weight:137.6lbs shoes: Breakthrough 4 Blue

Slept like crap even after getting to bed by 8:20. Felt low mo all yesterday and even this morning. Ended up being a great run though.
2.1mi wu
8x 500/ 400 in 158,159,157,157,159,158,156,157
1.37mi cd
Goal was 95/ 400 (10k pace?). Had to hold back a little. Good job getting out. Just show up. 1st no shirt run of the year. Supposed to snow tomorrow.

4 PM

Bouldering (Gym) 45:00 [3]
shoes: 5.10 Dragon

Climbed so-so. Sent a new v5 2nd go. Good progress on a v7 on the 45. Low power. No surprise. It felt really good to climb though. I realize (again) that it's important for my mental well being.

Strength Training 3:00 [3]

10 x 7:3 on the HB, 3 sets core, some push up and shoulder db flys

Monday Apr 8, 2019 #

Note
slept:7.9 weight:137.6lbs

Took a while to fall asleep. Woke before alarm. Back to work. Get it done.

Sunday Apr 7, 2019 #

11 AM

Road Run (JRP) 1:47:29 [4] 14.03 mi (7:40 / mi) +310ft 7:30 / mi
shoes: NB 880v8

Out 7mi south in 11mph+ headwind. Last 4mi in 650, 658, 658, 656 w/ goal of sub 7mm. 12oz Heed, 1 gel. Legs not great. Biggest mileage week in 5 months. Solid effort. Back to work tmw and crappy weather on the way. Aside from outbound wind, nice temps. Kinda warm last couple miles.

Road Run 3:12 [3] 0.22 mi (14:33 / mi)
shoes: NB 880v8

mini cooldown shuffle

Saturday Apr 6, 2019 #

Note
slept:9.2 weight:136.2lbs

11 AM

Trail Run (Grass/ Wood Chips) 31:45 [3] 3.6 mi (8:49 / mi) +35ft 8:44 / mi
shoes: Orange Ride 10

A few mellow laps at Liberty Park with B. Legs ok toward the end. Stiff from driving around looking at houses for almost 2 hours.

Friday Apr 5, 2019 #

Note
slept:9.1 weight:137.4lbs

Lights out at 10:20. Slept well though. Need more.

9 AM

Road Run intervals (8x 300/300) 1:12:59 [5] 9.12 mi (8:00 / mi) +132ft 7:54 / mi
shoes: Kinvara 8

2.1mi wu
300s in 69,69,68,68,67,67,65,65
4mi cd

Goal was 66-67. Fun to hit the track to change it up. Legs a lot less sore today finally. Had thought about taking today off and run a 5k tmw. But, supposed to rain and only 5k was at SHP. Good job getting out. Nice temps, kinda windy. Solid run. Psyched.

Thursday Apr 4, 2019 #

Note
slept:8.1 weight:139lbs

Fried from being up late after the drive home. Maybe rest today. Legs still sore.

11 AM

Bouldering (Gym) 1:36:00 [3]
shoes: 5.10 Dragon

Better than expected. Sent v5 proj on the 45 1st go of the day. Sent two new v7s within five goes or so each.

4 PM

Road Run 44:09 [3] 5.18 mi (8:31 / mi) +268ft 8:08 / mi
shoes: Breakthrough 4 Blue

Easy in the hood. Legs sore. Body stiff. So nice out though. Need to go to bed early tonight.

Wednesday Apr 3, 2019 #

8 AM

Trail Run 1:16:00 [3] 6.73 mi (11:18 / mi) +398ft 10:42 / mi
slept:9.0 shoes: Orange Ride 10

West Fork trail in Sedona. Lots of ankle to calf-deep river crossings. Fun trail. Really pretty. Slow going with the crossings and human traffic, then route finding at the turnaround. Fun morning. Good to get there before the hordes.

Trail Run 18:18 [3] 2.32 mi (7:53 / mi) +120ft 7:31 / mi
shoes: Orange Ride 10

More out and back on the first mile of the trail to get a couple more and some turnover. Strides.

Tuesday Apr 2, 2019 #

3 PM

Trail Run 1:07:34 [3] 5.24 mi (12:54 / mi) +1613ft 9:59 / mi
slept:9.0 shoes: NB 880v8

Up Sterling Pass from Manzanita CG north of Sedona after touristing in Sedona. Legs sore but ok. Anything downhill hurts. After descending the pass, jus ran back and forth along the rd shoulder where there was a pullout to get a couple extra miles. Sketchy rd running here.

Monday Apr 1, 2019 #

7 AM

Trail Run (Grand Canyon) 4:19:03 [4] 20.8 mi (12:27 / mi) +5301ft 10:02 / mi
slept:9.0 shoes: Orange Ride 10

From Mather CG to Bright Angel down to the river, up S. Kaibab to AZ trail to Mather. Elapsed time was 4:35. Stopped twice to use bathroom but no water refills needed. Perfect weather. 34oz Heed, 4 gels, 16oz water. B told me to head up at my own pace from the river. Felt decent on the climb. But, it always hurts. Another amazing day in the canyon.

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