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Training Log Archive: chino

In the 30 days ending Nov 30, 2019:

	activity	#	time	miles		km		+ft
	Road Run	19	15:26:18	110.0	(8:25)	177.03	(5:14)	5252
	Bouldering	8	8:02:00
	Trail Run	5	7:59:39	44.76	(10:43)	72.03	(6:40)	8947
	Strength Training	6	20:00
	Total	36	31:47:57	154.76		249.06		14199
averages - sleep:8.4 weight:135.9lbs

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Saturday Nov 30, 2019 #

Note
slept:9.2 weight:135.4lbs

More house stuff on tap. Probably rest day.

Really good sleep. Feel like I fell asleep as soon as I turned the light off last night. Nice. Somehow lost weight in the last 24 hours. Overall, didn't eat or drink that much yesterday.

Plan today: run, house stuff, gym.

9 AM

Road Run 31:34 [3] 3.61 mi (8:45 / mi) +126ft 8:28 / mi
ahr:133 max:151 shoes: NB 880v8

Mellow shakeout w/ B in gray and cool temps. Legs and head ok. Did some strides throughout.

3 PM

Bouldering (Gym) 1:06:00 [4]
shoes: 5.10 Dragon

Fun one w/ B after 4 hours of painting. Crowded but ok. Repeated some v5s during the warm up. Sent two v6s w/ in a few goes each. Tried a couple 7s and 8s. Feeling stronger.

Thursday Nov 28, 2019 #

8 AM

Road Run (Road/ Trail) 1:32:50 [4] 10.05 mi (9:14 / mi) +1138ft 8:21 / mi
ahr:141 max:166 slept:9.0 weight:136.2lbs shoes: NB 880v8

Decent sleep. Woke at 6:30 and felt decent. QH loop CCW w/ trip to and around lower Bells Res. Snow, wind, cold. Legs and head were decent though. Good to get in some quiet time on the trails b/t loud, slushy road miles. 1 gel, ~8oz water.

Good run to kick off doing not much the rest of the day.

Wednesday Nov 27, 2019 #

10 AM

Road Run intervals 1:11:45 [4] 9.05 mi (7:56 / mi) +453ft 7:34 / mi
ahr:146 max:171 slept:10.2 weight:136lbs shoes: Ride ISO- Orange

Big sleep after being up til almost 11 watching bball and hanging out with B after getting home late.

45min easy, which didn't feel that easy, then 10x 1min goal Boston pace (sub 6:40, paces were 6-6:45/ 1min E
~8min jog cd

Cold and gray out but no wind. Legs felt really good here and there. Hip flexors pissed from gym last night.

Tuesday Nov 26, 2019 #

5 AM

Road Run 45:27 [3] 5.34 mi (8:31 / mi) +190ft 8:14 / mi
ahr:132 max:151 slept:7.5 weight:136.8lbs shoes: Saucony Ride ISO- Blue

Easy plus 1x 8sec hs. Cold and slick. No wind. 19F when I left for work. Dressed for it. Legs and head ok. Just need to get used to wearing all the clothes again. Good to get out. 5 day weekend starts after work today. No whammies!

4 PM

Bouldering 45:00 [4]
shoes: 5.10 Dragon

Decent sesh, though pretty crowded. Flashed a v5 and sent two other v5s 2nd go each. Sent the v7 project first try of the day. Tried a couple 6s. Fun. Got tired fast though.

Monday Nov 25, 2019 #

Note
slept:7.1 weight:135.8lbs

Broken sleep. Up a little early to return the sander to HD. Legs a little tired, but ok. Try to hit gym after meeting counter guy after work. 2 day work week, though often these feel the longest.

5 PM

Strength Training 2:00 [3]

100 ring push ups in sets of 12-20. Gym plans didn't happen b/c of having to plan around other humans.

Sunday Nov 24, 2019 #

Note

Hibernation sleep til 9:20. Needed it. Back stiff. Took 400 mg ibu. Run, then house stuff.

11 AM

Trail Run 1:56:47 [4] 13.28 mi (8:48 / mi) +1268ft 8:04 / mi
ahr:151 max:178 shoes: Hoka SI2 - Red

Corner Cyn from Church BST. Sunny and cool. Decent legs and head. Kinda drilled it the last 2 miles. Good one after waking up late and not feeling that psyched b/c house stuff was on my mind.

Saturday Nov 23, 2019 #

Note
slept:8.0 weight:136.4lbs (rest day)

Good bit of driving and moving stuff. Not as physically strenuous as I thought, which is good. But didn't eat or drink enough. Woke at 6:30 and just felt awake.

Friday Nov 22, 2019 #

6 AM

Road Run 7:53 [3] 0.89 mi (8:52 / mi)
slept:7.2 weight:137lbs shoes: Kinvara 8

Pre-gym p lot jogging with strides and drills. Weird how much I enjoy it, running around the mall parking lot in the dark.

Bouldering (Gym) 39:00 [4]
shoes: 5.10 Dragon

Quick AM sesh. Flashed v5 and v6. Did new another new v5 2nd go. Flashed up to the last move on a new v7, which involved a sideways huck move to the jug finish at the top of the wall. No thanks. Pretty fun, just time crunched before work.

Thursday Nov 21, 2019 #

5 AM

Road Run 17:17 [3] 2.07 mi (8:21 / mi) +32ft 8:14 / mi
ahr:137 max:157 slept:7.7 weight:137lbs shoes: Breakthrough 4 Blue

Slept better. Woke before alarm and felt ok.
Jogging w/ some strides.

Road Run intervals (6k at the track) 30:57 [5] 3.6 mi (8:36 / mi)
ahr:147 max:172 shoes: Breakthrough 4 Blue

19x 200/ 100 recovery (~1min)
2min/ 200 recovery after 10th 200

3@ 10k pace (43, 43, 45; goal was 47)
3@ 5k pace (43, 43, 44; goal was 45)
3@ 1600 pace (42, 42, 41; goal was 42)
3@ 10k (45, 45, 45)
3@ 5k pace (43, 44, 42)
2@ 1600 pace (42, 41)
2@ 10k pace (44, 44)

Felt decent. Pretty fun to change it up. Thought I'd done 20. Jeez.

Road Run warm up/down 4:22 [3] 0.54 mi (8:05 / mi) +28ft 7:43 / mi
ahr:150 max:159 shoes: Breakthrough 4 Blue

Wednesday Nov 20, 2019 #

5 AM

Road Run 52:01 [3] 6.35 mi (8:12 / mi) +250ft 7:54 / mi
ahr:136 max:148 slept:7.2 weight:135.8lbs shoes: Ride ISO- Orange

More broken sleep. Ugh. Head ok this AM but legs feeling tired. Cool, humid, but before the rain. Ok jog. Attitude is good. Just tired.

Tuesday Nov 19, 2019 #

5 AM

Road Run 33:46 [3] 4.22 mi (8:00 / mi) +148ft 7:45 / mi
ahr:138 max:163 slept:7.1 weight:135.6lbs shoes: NB 880v8

More broken sleep. But, I woke around 4:30 and felt at peace for the first time in a while. Out of bed at 5.

Moderate, gray area, effort. It cleared my head though. 3x 8sec hs at the end. Good, quick one.

Monday Nov 18, 2019 #

Note
slept:7.0 weight:135.6lbs (rest day)

Crappy sleep. Tired this AM but body feels ok.

4 PM

Strength Training 3:00 [3]

100 ring push ups in sets of 10-15

Sunday Nov 17, 2019 #

11 AM

Trail Run (Pfeifferhorn) 2:32:16 [4] 10.1 mi (15:05 / mi) +3937ft 11:01 / mi
ahr:133 max:170 slept:10.7 weight:136lbs shoes: Hoka SI2 - Red

Good legs and lungs all day, though a little clumsy coming off the peak and across the ridge. NBD. Just kinda out of it. Once we got down the steep, loose stuff, and where we could put on the spikes, legs and head were fully functioning again. Super fun day in the mountains. Psyched (and wrecked).

Saturday Nov 16, 2019 #

Note
slept:9.4 weight:135.6lbs

9 AM

Road Run 46:51 [3] 5.22 mi (8:58 / mi) +313ft 8:30 / mi
ahr:132 max:148 shoes: NB 880v8

Slow and easy w/ B. Whole body tired, but nice jog. Gray and cool.

12 PM

Trail Run 24:18 [3] 1.8 mi (13:30 / mi) +728ft 9:46 / mi
shoes: Kiger 4

Jogging and hiking around over 8000' in the Uintas w/ the fam looking for xmas trees. Fun to get up there, chill in the hammock a little. I hate cutting down trees though.

Friday Nov 15, 2019 #

5 AM

Road Run 19:29 [3] 2.34 mi (8:20 / mi) +36ft 8:12 / mi
slept:7.5 weight:135.4lbs shoes: Freedom ISO2- Red

Didn't sleep well and tired out of bed. Legs felt good though, so decided to go ahead with track run.

Road Run intervals (Track) 16:09 [5] 1.99 mi (8:07 / mi)
ahr:148 max:176 shoes: Freedom ISO2- Red

5x 400/ 300 (~2min) recovery
84, 86, 87, 86, 86
Goal was 85 or less, so there's work to do. Felt good though. Operation Sea Level 1600 has begun.

Road Run 11:30 [3] 1.32 mi (8:43 / mi) +71ft 8:18 / mi
shoes: Freedom ISO2- Red

cd, 1x 8sec hs

3 PM

Bouldering (Gym) 1:00:00 [4]
shoes: 5.10 Dragon

Felt ok. Did the v7 proj on the 45 first go. Good links on the v7 cave proj. Flashed a v5 on the kid wall on the way out. Fun sesh. Psyched for the weekend.

Thursday Nov 14, 2019 #

Note
slept:8.9 weight:135.4lbs (rest day)

Solid sleep. Just feel drained this AM. Work is working me over this week. Another long day on tap. Soldier on.

4 PM

Strength Training 3:00 [3]

Ring push ups: 6x12, 15,14

Wednesday Nov 13, 2019 #

5 AM

Road Run 45:13 [3] 5.44 mi (8:19 / mi) +190ft 8:03 / mi
ahr:133 max:146 slept:7.7 weight:135.4lbs shoes: NB 880v8

Slow and easy. Awesome moon this AM. Nice temps. Legs tired, but ok. Feel a little beat up from some falls last night, but not bad.

Tuesday Nov 12, 2019 #

5 AM

Road Run 50:00 [3] 6.17 mi (8:06 / mi) +268ft 7:47 / mi
ahr:136 max:164 slept:7.4 weight:136.2lbs shoes: Breakthrough 4 Blue

Woke up a lot thinking about stuff going on. Would've slept in but knew I'd go nuts at work if I didn't run this AM.

Easy plus 6x 30/30 during last mile. Left hip got a little bugged but not awful. Decent jog. Pretty foggy brain today though.

4 PM

Bouldering (Gym) 1:12:00 [4]
shoes: 5.10 Dragon

MC gym. Didn't really feel like going but made myself. Ended up feeling good and having fun. Flashed three v5s and a v6. Sent a v7 2nd or 3rd go. Worked another 7. Fun one.

Monday Nov 11, 2019 #

Note
slept:8.3 weight:135.4lbs (rest day)

4 PM

Strength Training 3:00 [3]

3x10 ring push ups with leg raise, 1x 20

Sunday Nov 10, 2019 #

11 AM

Trail Run 1:46:26 [4] 11.55 mi (9:13 / mi) +1953ft 7:57 / mi
ahr:157 max:171 slept:10.5 weight:134.8lbs shoes: Hoka SI2 - Red

~7oz water, 1 gel. From Ballard. Twice up Clark's. High HR throughout, but effort felt good. Felt kinda strong for the first time a while. Good one in great temps. Not too crowded.

Saturday Nov 9, 2019 #

9 AM

Road Run 53:55 [3] 6.02 mi (8:57 / mi) +341ft 8:30 / mi
ahr:134 max:160 slept:9.7 weight:134.4lbs shoes: NB 880v8

Big deep sleep. Head and legs ok. Easy with B on the CH 5k route. 2x 8sec hs. Nice jog. Super nice morning.

Friday Nov 8, 2019 #

5 AM

Road Run intervals 56:05 [4] 7.13 mi (7:52 / mi) +339ft 7:32 / mi
ahr:141 max:167 slept:7.3 weight:136.4lbs shoes: Ride ISO- Orange

Was going to sleep in but dog and cat wouldn't let me.
21min wu, 12x 20sec hard on 2min. Garmin said max pace was 4:52. Ha. ~13min cd.
Head and legs good. Psoas and left IT band a little bugged in the last mile. Overall, really good run though. Psyche is coming back.

3 PM

Bouldering (Gym) 1:06:00 [4]
shoes: 5.10 Dragon

Flashed two new v5s and a v6. Sent another v6 second. Worked the v7 low start a few times. Felt pretty good. Fun.

Thursday Nov 7, 2019 #

6 AM

Road Run 8:55 [3] 1.06 mi (8:25 / mi)
slept:7.2 weight:136lbs shoes: Kinvara 8

Parking lot jog + strides to warm/ wake up while waiting for the gym to open. Felt good.

Bouldering (Gym) 32:00 [4]
shoes: 5.10 Dragon

Quick sesh to try see how I feel climbing before work. Ended up sending the v7 cave proj w/ new beta and some yelling. Only have 40 minutes there before I have to leave for work though. Psyched on the surprise send and on changing it up a little.

Woke at 3:15 and, I think, fell asleep again before 4:50 alarm. Thinking about adulting stuff.

Wednesday Nov 6, 2019 #

5 AM

Road Run 51:23 [3] 6.32 mi (8:08 / mi) +291ft 7:47 / mi
ahr:133 max:149 slept:7.1 weight:136lbs shoes: Saucony Ride ISO- Blue

Need to get to bed earlier. Taking longer to fall asleep lately w/ stuff going on.

Easy to mod, a little hillier at the end. Legs kinda tired. Left IT band woke up a little the last mile or so. NBD. Body good overall. Decent jog. Just need more sleep.

Tuesday Nov 5, 2019 #

5 AM

Road Run 50:37 [3] 6.04 mi (8:23 / mi) +280ft 8:02 / mi
ahr:131 max:156 slept:7.3 weight:136.8lbs shoes: NB 880v8

Easy + 1x 10sec hs at the end. Nothing hurt this AM. Legs a little tired from the weekend. Overall, good jog.

4 PM

Strength Training 6:00 [3]

Ring push ups and pull ups on the flash HB

Monday Nov 4, 2019 #

Note
slept:7.5 weight:135.6lbs (rest day)

Slept ok. Kinda sore lower back.

Sunday Nov 3, 2019 #

Note
slept:10.5 weight:134.8lbs

Big sleep. Feel a little beat up but run on tap today.

11 AM

Road Run 1:24:05 [4] 10.13 mi (8:18 / mi) +512ft 7:55 / mi
ahr:147 max:177 shoes: Ride ISO- Orange

Overdressed. Sunny and cool out. HR was high the whole time, so I stopped looking at it after ~5mi. Ran mi10 in 6:59. Ok run that felt way harder than I'd hoped. Played too hard yesterday. Oh well. Left IT band was a little fussy but not bad.

1 PM

Note
slept:0.6

nap

Saturday Nov 2, 2019 #

Note
slept:9.9 weight:136lbs

10 AM

Trail Run 1:19:52 [3] 8.03 mi (9:57 / mi) +1061ft 8:50 / mi
ahr:140 max:174 shoes: Hoka SI2 - Red

Glen wild trails w/ B. Pushed it on the tower climb, did the last 1/2 mile twice. Nice jog in sun and cold. Head and body coming back a little more.

3 PM

Bouldering 1:42:00 [4]
shoes: 5.10 Dragon

Did all the moves on the v7 cave project. Did a new v6. Flashes a new v5. Gush session. Good bit of mileage.

Friday Nov 1, 2019 #

Strength Training 3:00 [3]

4x 15 ring push ups

5 AM

Road Run 44:14 [3] 5.1 mi (8:40 / mi) +246ft 8:18 / mi
ahr:131 max:149 slept:7.8 weight:137.4lbs shoes: Ride ISO- Orange

Slow and easy. Back was stiff out of bed so took 400mg ibu. Hip flexors stiff on the run but had a few moments of feeling looser. Good to get out a second day in a row. Left IT band almost woke up but did well. No hip pain during or after. In all, progress. Feeling more motivated to get out more. Heading in the right direction.

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