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Training Log Archive: chino

In the 30 days ending Jun 30, 2019:

	activity	#	time	miles		km		+ft
	Road Run	20	26:34:17	194.07	(8:13)	312.33	(5:06)	7155
	Bouldering	6	6:51:00
	Sport Climbing	3	6:12:00
	Trail Run	5	5:49:52	35.79	(9:47)	57.6	(6:04)	4285
	Hiking	3	1:44:28	5.17	(20:12)	8.32	(12:33)	1545
	Strength Training	1	30:00
	Dog Jog	2	13:06	1.37	(9:34)	2.2	(5:57)
	Hangboard	1	3:00
	Cycling- Road	1	10
	Total	41	47:57:53	236.4		380.45		12985
averages - sleep:8.7 weight:137.4lbs

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Sunday Jun 30, 2019 #

Note
slept:10.1 weight:138.4lbs

Big sleep. Body creaky this AM. Whoa.

10 AM

Road Run 1:05:41 [3] 7.03 mi (9:21 / mi) +249ft 9:02 / mi
ahr:119 max:136 shoes: NB 880v8

Nice and slow in the hood. Breezy, cool, light rain. Pretty rad. Rt foot kinda achey first few minutes, then fine. No left achilles pain at all. First goal was 30-40min, then 6mi, then felt better and did 7. Just what I needed.

1 PM

Sport Climbing (Gym) 2:30:00 [4]
shoes: 5.10 Dragon

Flash 10b, 11a, 12b, 12b/c
2 hung a 12c, and then gave it 2 more RP burns. Big move 2/3 of the way up. Didn't send it.
Instead of cooling down (moron), I tried a 13a and climbed it mostly bolt to bolt. Not too bad, difficulty-wise. Really fun to climb routes again. Nice to change it up. I may not be able to move tomorrow though.

Saturday Jun 29, 2019 #

10 AM

Road Run 2:03:37 [3] 16.02 mi (7:43 / mi) +450ft 7:31 / mi
ahr:150 max:167 slept:8.8 weight:139lbs shoes: Saucony Ride ISO- Blue

Slept crappy. Woke up heavy. Blech.
2 gels, 20oz water. Double out and back on the Provo River trail. Mostly ignored the hrm today. Effort felt okay, though stuff was hurting the last mile in the sun. Solid run though. Late start but I'm glad we changed up the setting. Got in the river after. Nice.

Friday Jun 28, 2019 #

10 AM

Trail Run 33:06 [3] 3.2 mi (10:21 / mi) +72ft 10:08 / mi
ahr:117 max:138 slept:8.5 weight:137.8lbs shoes: Kiger 4

Slow and easy with B and C. Wonky AM bc of AM dr appt- no coffee or food until after having been up for >2 hours. Out and back on the p line. Usually I try to avoid running there. But, it wasn't too bad. No foot pain or anything. Just low mo/ sorta low energy.

1 PM

Bouldering (Gym) 1:09:00 [3]
shoes: 5.10 Dragon

Fun w/ B on new problems. Flashed a v5 and v6. Sent a v6 and v7 within a few goes each.

2 PM

Hangboard 3:00 [3]

3 sets 7x 7:3 lg edge
+ 2min abs

Thursday Jun 27, 2019 #

7 AM

Trail Run 1:24:22 [4] 9.51 mi (8:52 / mi) +1296ft 7:51 / mi
ahr:144 max:159 slept:7.0 weight:137lbs shoes: Hoka SI2 - Red

Lights out at 9 but couldn't fall asleep. Got up and read. Back to bed around 10:50. Felt ok this AM. Legs and and good. Nothing hurt. Barely felt rt foot- keep doing the tendon massage above the foot. Maybe about 10 minutes too long, but NBD. Nice trail run to get back at it. ~15oz water. Warm and windy. Corner Cyn from Ballard.

12 PM

Dog Jog 6:48 [3] 0.68 mi (10:00 / mi)

Wednesday Jun 26, 2019 #

Note
slept:10.0 weight:136.4lbs (rest day)

Big sleep. Mellow day. A lot of reading and chilling. No foot pain. Run tmw. Nice job taking a total rest day.

Tuesday Jun 25, 2019 #

Note
slept:9.2 weight:136.4lbs

Foot still achey but doesn't hurt to walk. Didn't wake me up, or anything. No run today. Ice, massage, etc. No hurry to get back at it this week.

10 AM

Hiking 42:55 [3] 2.0 mi (21:27 / mi) +423ft 17:53 / mi
shoes: Adidas Boston

Out and back on the p line trail while B and C ran. Foot felt fine, actually better jogging than walking. Massaged the tendon after. Think it's getting better. Nice walk.

2 PM

Bouldering (Gym) 48:00 [3]
shoes: 5.10 Dragon

Flashed a 5 and sent another 5. Tried some 6s and 7s. Low mo, low power. Foot was fine. Probably should've taken today completely off. Likely take tmw off, try to get back at it on Thursday.

Monday Jun 24, 2019 #

Note
slept:9.3

Good sleep. Rt foot a little achey this morning, does not seem to like wearing a flip flop.

9 AM

Trail Run 55:44 [3] 5.01 mi (11:07 / mi) +795ft 9:40 / mi
ahr:128 max:144 shoes: NB 880v8

Easy w/ B on Dawn's and Armstrong after checking out of the hotel. Legs and head ok. Rt foot was fine. Achey but went away at times. Maybe a tendonitis issue.

Sunday Jun 23, 2019 #

9 AM

Cycling- Road 10 [3]

Spin bike at the resort fitness center.

Strength Training 30:00 [3]
slept:8.0

Weight circuit. Felt pretty good.

Saturday Jun 22, 2019 #

6 AM

Road Run warm up/down 18:45 [3] 2.09 mi (8:58 / mi) +9ft 8:56 / mi
slept:7.4 shoes: Breakthrough 4 Blue

1/2 c coffee, 1/2 AB&J for bfast. Cool and clear, light breeze. Didn't feel great on the wu. Didn't sleep well at the RV park (ha!). But, it was a 2min jog from the start/ finish. Easy + strides.

Road Run warm up/down 15:17 [3] 1.3 mi (11:45 / mi) +9ft 11:41 / mi
shoes: NB 880v8

rd, grass, gravel

Road Run race (Morgan Valley HM) 1:26:38 [5] 13.14 mi (6:36 / mi) +259ft 6:28 / mi
ahr:163 max:171 shoes: Breakthrough 4 Blue

4th OA. 1st M40-49
Goal was 85:40 or faster. Ran alone besides the 1st and last miles (w/ the 5k and 10k runners). Drank AS water at mi 5 and 8. Powerade at mi 10. Never felt super low. Should've prob drink hit powerade another time or 2. Kind of a cluster at the last AS b/c of the confluence of the multiple race courses and runners coming form diff directions. Just looked at lap time and hr for most of the race. Took the first 3-4 miles to get my head into it. Just felt like I couldn't turn my legs over faster. Oh well. This is where I am right now.

Top of rt foot started to hurt around mi 6.5 and for the rest of the race. Felt ok on the cd jog. Hurts now when I walk. Don't panic. Take a nap.

Friday Jun 21, 2019 #

Note
slept:9.6 weight:138.6lbs

8 AM

Road Run 51:19 [3] 6.25 mi (8:13 / mi) +233ft 7:56 / mi
ahr:128 max:160 shoes: Saucony Ride ISO- Blue

Easy in the sun and kinda cold. Legs felt heavy and stiff at first, but rested. At 36min, did 4x 20/40. Pace down to low 5s. Curious to see how I do tmw. I have no idea. Psyched though. Rest days are good to take, although I should have at least gone on a walk yesterday. NBD. Good jog.

Thursday Jun 20, 2019 #

Note
slept:8.8 weight:138.4lbs (rest day)

Wednesday Jun 19, 2019 #

8 AM

Road Run 1:07:42 [3] 8.04 mi (8:25 / mi) +370ft 8:04 / mi
ahr:131 max:163 slept:9.2 weight:136lbs shoes: Saucony Ride ISO- Blue

Slow and easy in the hood. Surged a few times climbing the bike path by BC creek. Legs ok. Sunny and warm. Try to chill hard the rest of the day. The days have somehow gotten busy-ish the past couple weeks.

Tuesday Jun 18, 2019 #

9 AM

Road Run 1:01:21 [4] 7.5 mi (8:11 / mi) +22ft 8:09 / mi
ahr:138 max:164 slept:9.9 weight:136.4lbs shoes: Lime Breakthru 4

20min wu
8x 45sec hard/ 75sec jog
25min cd w/ 4x 30/30

On the JRT. Paces down to 5:30s. Decent legs once I warmed up. Warm and sunny, kinda windy. Pretty good one. Psyched I drove over there.

11 AM

Bouldering (Gym) 48:00 [3]
shoes: 5.10 Dragon

Quick sesh to try the cave v7 project. Did it 1st go, as well as the hard 5 on the 45. Tried a new 8 and some 7s. Good one.

Monday Jun 17, 2019 #

8 AM

Road Run 1:00:07 [3] 7.08 mi (8:29 / mi) +223ft 8:15 / mi
ahr:128 max:138 slept:7.2 weight:137.4lbs shoes: NB 880v8

Easy in the hood. Legs ok. Head kinda cloudy from 3 hours at the vet last night to get a foxtail out of C's ear. Up til almost midnight. Partly cloudy and mid 70s. Chill hard the rest of the day. Go to bed early tonight.

12 PM

Dog Jog 6:18 [3] 0.69 mi (9:08 / mi)
shoes: Adidas Boston

Sunday Jun 16, 2019 #

9 AM

Trail Run 1:32:29 [3] 9.03 mi (10:15 / mi) +1045ft 9:14 / mi
ahr:127 max:149 slept:10.4 weight:138lbs shoes: Hoka SI2 - Red

10oz water. Easy w/ B on the Coyote trail in Heber from the Riverview TH. Sun and kinda warm but not bad. Cool trail. Psyched we went up there. Needed the change of scenery. Decent legs and head. Didn't see any other humans until the last 1.5mi.

2 PM

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

Flashed a v5 and 2 v6s. Highpoint on v7 cave proj.

Saturday Jun 15, 2019 #

9 AM

Road Run long 2:13:42 [3] 16.05 mi (8:20 / mi) +987ft 7:52 / mi
ahr:140 max:158 slept:9.0 weight:137.2lbs shoes: Saucony Ride ISO- Blue

20oz water, 1 gel. Sunny and low 80s. So hard to keep hr down. Ugh. Whatever. Got it done.

Friday Jun 14, 2019 #

Note
slept:9.7 weight:137lbs

Slept in til 9:30. Got to bed around 10:30 after fam dinner. Woke at 2 feeling nauseous. Didn't get sick but was up for an hour or so. Feel pretty tired this AM. Stayed at the gym too long. Long day ahead w/ wedding stuff.

10 AM

Road Run 48:25 [3] 5.51 mi (8:47 / mi) +201ft 8:30 / mi
ahr:127 max:153 shoes: NB 880v8

Slow and easy in the warm temps and humidity. Legs actually came around to make it a great jog in the hood. 4x 30/30. So glad I got out. Need to sweat out that restaurant dinner from last night. Crazy.

Thursday Jun 13, 2019 #

8 AM

Road Run tempo 1:18:48 [3] 10.02 mi (7:52 / mi) +335ft 7:37 / mi
ahr:143 max:163 slept:9.5 weight:137.4lbs shoes: Breakthrough 4 Blue

2mi wu
4x 8min T/ 2min E (avg hr/ paces were: 159/659, 159/ 719, 159/654, 158/ 648)
2.75mi cd
Sun and mid 60s. Legs fine, head good. Kept it pretty honest around Ft. U, so rolling-ish. I wish the paces were faster. But, I'll keep faith in the process. See how it goes w/ the HM next weekend.

11 AM

Note
slept:0.5

Nap

12 PM

Bouldering (Gym) 1:30:00 [3]
shoes: 5.10 Dragon

Flashed a v5. Sent the v6 proj 1st go. Worked a hard 6 on the 45 and some 7s.

Wednesday Jun 12, 2019 #

6 AM

Road Run 1:07:12 [3] 8.25 mi (8:09 / mi) +183ft 7:59 / mi
ahr:128 max:151 slept:7.5 weight:137.2lbs shoes: Saucony Ride ISO- Blue

Easy around Heber before Conf day 2. Didn't feel rad but legs and head got a little better in the last couple miles. Bailed on track/ T workout bc kids were on it. I'll do it twm after getting more sleep.

Tuesday Jun 11, 2019 #

7 AM

Trail Run 1:24:11 [3] 9.04 mi (9:19 / mi) +1077ft 8:22 / mi
ahr:133 max:152 slept:7.9 weight:138lbs shoes: Orange Ride 10

Slow and easy at Glenwild before day 1 of a conference. Nice AM. Felt kinda dumb and tired- typical on this run. Legs felt decent toward the end though.

Monday Jun 10, 2019 #

10 AM

Road Run 1:08:03 [3] 8.08 mi (8:25 / mi) +378ft 8:04 / mi
ahr:133 max:146 slept:10.3 weight:137.2lbs shoes: Saucony Ride ISO- Blue

Good sleep. Legs kinda tired but ok. Nothing hurt. Sunny and warm. Slow and easy in the hood. Did reverse curl thing w/ band yesterday, which seemed to have helped with the shin issue.

Sunday Jun 9, 2019 #

8 AM

Road Run 39:58 [3] 4.75 mi (8:25 / mi) +171ft 8:08 / mi
ahr:125 max:139 slept:8.5 weight:136.8lbs shoes: NB 880v8

Easy. Legs ok. Left shin hurts a little. Shin splint-ish. Not bad though.

9 AM

Hiking 29:40 [3] 1.62 mi (18:19 / mi) +536ft 13:57 / mi

In/ out Ferguson

10 AM

Sport Climbing (Ferguson) 2:30:00 [4]
shoes: Anasazi Arrowhead pt2

10b, OS 11b, TR 11b, 10b, RP 11c 2nd go
Got kind of wrecked today. 11c was hard and kinda scary. Glad to get it done though. Fun day but good on that canyon for a while.

Saturday Jun 8, 2019 #

Note
slept:9.3 weight:137.2lbs

10 AM

Road Run 2:00:45 [4] 14.73 mi (8:12 / mi) +954ft 7:43 / mi
ahr:141 max:163 shoes: Orange Ride 10

10oz water. No calories
7mi E (mostly uphill)
5x 3min T HR (159 or lower)/ 3min easy
32min easy

Couldn't keep hr down. Too much caffeine? Not rested? Idk. Decent run but I was def getting impatient w/ trying to keep my hr down. T reps had some downhill. It felt good to get the turnover, but my legs def felt beat up at the end.

Friday Jun 7, 2019 #

10 AM

Road Run 45:17 [3] 5.35 mi (8:28 / mi) +296ft 8:03 / mi
ahr:130 max:149 slept:9.6 weight:139.2lbs shoes: Saucony Ride ISO- Blue

Easy in the warm and wind. Legs and head ok. Slept til 8:10 thankfully. Brain a little cloudy but came around.

Thursday Jun 6, 2019 #

5 AM

Road Run 48:05 [3] 5.71 mi (8:25 / mi) +298ft 8:01 / mi
ahr:124 max:142 slept:6.5 weight:138.4lbs shoes: NB 880v8

Woke at 3:15. Got up at 4:25. Feel ok. Slow and easy in the hood. Took ~4mi to purge work thoughts. Good jog. Red skies and lightning.

2 PM

Bouldering (Gym) 1:24:00 [3]
shoes: Anasazi Arrowhead pt2

Low power day. Flashed a 4 and did a v5 2nd go. Did all the moves on a hard 6, tried some 7s. Good to move though. School's out! Bam!

Wednesday Jun 5, 2019 #

4 AM

Road Run warm up/down 47:48 [3] 5.56 mi (8:36 / mi) +168ft 8:21 / mi
shoes: Lime Breakthru 4

25:22 3.02 mi wu
22:06 2.54 mi cd

Road Run tempo 38:42 [4] 5.22 mi (7:25 / mi)
ahr:152 max:161 slept:6.0 weight:136lbs shoes: Lime Breakthru 4

3x 2400T/ 600jog (4min)
10:01 (ahr 155), 10:21 (156), 10:24 (158).

Woke at 2:45 and couldn't fall back asleep. Stayed in bed til 3:35. Legs and head decent. Nice AM but solid wind that picked up out of the east, which slowed down last T rep. Effort felt good, moderate RPE. Goal was to stay at or below 159, which I did for the most part. Nice job. Next obstacle: 9 hour workday.

Tuesday Jun 4, 2019 #

5 AM

Road Run 1:00:16 [3] 7.14 mi (8:26 / mi) +244ft 8:11 / mi
ahr:120 max:135 slept:7.9 weight:137.8lbs shoes: Saucony Ride ISO- Blue

Woke 20min before 4:30 alarm. Nice and easy in the hood. Legs and head ok but def feeling last few days still. Nice AM.

Monday Jun 3, 2019 #

Note
slept:7.2 weight:137.6lbs (rest day)

Didn't sleep great but feel ok.

Sunday Jun 2, 2019 #

Note
slept:9.6 weight:136.8lbs

10 AM

Road Run 56:45 [3] 6.22 mi (9:07 / mi) +306ft 8:43 / mi
ahr:122 max:146 shoes: Orange Ride 10

Slow and easy w/ B in the hood. Legs and head fine. Mellow jog. 1x 8sec hs.

12 PM

Hiking 31:53 [3] 1.55 mi (20:34 / mi) +586ft 15:09 / mi

To/ from Ferguson crag

1 PM

Sport Climbing 1:12:00 [3]
shoes: Anasazi Arrowhead pt2

OS 5.9+, 10b. 12a 2nd go
Pretty fun, mellow couple hours in Ferguson. Got me a little more psyched to get back after some projects. Lots of loud water up there. Pretty cool.

Saturday Jun 1, 2019 #

Note
slept:8.2 weight:136.8lbs

8 AM

Road Run 3:10:04 [3] 23.03 mi (8:15 / mi) +810ft 7:59 / mi
ahr:136 max:158 shoes: Saucony Ride ISO- Blue

34oz Heed, 30oz water. 4 gels
From home to north...to Liberty Park, where I ran loops for the last 4 miles. Hard to keep hr down, with headwind early on, and then hills and tired legs. Oh well. Felt like I could keep going though. Slow, but good, run.

3 PM

Note
slept:0.4

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