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Training Log Archive: chino

In the 30 days ending Jun 30, 2020:

	activity	#	time	miles		km		+ft
	Backpacking	4	16:26:03	40.41	(24:24)	65.03	(15:10)	4694
	Road Run	16	15:35:57	109.9	(8:31)	176.87	(5:18)	4808
	Trail Run	6	15:02:39	89.11	(10:08)	143.41	(6:18)	14116
	Bouldering	7	8:36:00
	TRACK!	3	59:37	8.6	(6:56)	13.84	(4:18)
	SS MTB	2	55:14	9.83	(10.7/h)	15.82	(17.2/h)	786
	Strength Training	8	31:00
	Dog Jog	3	20:24	1.89	(10:48)	3.04	(6:42)	24
	Total	45	58:26:54	259.74		418.01		24428
averages - sleep:8.5 weight:135.4lbs

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Tuesday Jun 30, 2020 #

6 AM

Road Run warm up/down 1:05:15 [3] 7.48 mi (8:43 / mi) +387ft 8:19 / mi
ahr:128 max:155 slept:6.8 weight:135.4lbs shoes: Freedom ISO2- Red

Slept poorly. Woke to gray and rain, upper 40s.
SHP 2x wu 30:09 3.46mi w/ strides
Track/SHP 2x cd 35:06 4.02mi w/ strides

Rain stopped during first SHP lap.

TRACK! 5:57 [5] 1.0 mi (5:57 / mi)
ahr:168 max:179 shoes: Freedom ISO2- Red

2:58.5 for first 810m
258.7 for last 800 (lap 3 in ~90, last 400 in ~47)
Always psyched to go under 6min for a mile but I could've gone faster. Left too much, too late, which is a good sign. I felt good. Track was wet but didn't feel slick. I need to practice this more over the next 2 months. During the first lap, I thought I'd go under 5:50.

4 PM

Dog Jog 6:07 [3] 0.57 mi (10:44 / mi) +15ft 10:28 / mi
shoes: Adidas Boston

Monday Jun 29, 2020 #

Note
slept:10.1 weight:135.6lbs (rest day)

Big sleep. Legs a little sore from sphere and foam roll sesh last night. Rainy rest day.

9 AM

Strength Training 6:00 [3]

210 ring push ups, core

3 PM

Dog Jog 7:44 [3] 0.68 mi (11:23 / mi) +9ft 11:14 / mi
shoes: Adidas Boston

No rt leg pain. I think it's the popliteus, based on youtube research. Been doing a release exercise the past few hours. Maybe it's helping. Light jogging w/ some strides throwing the ball for the dog.

Sunday Jun 28, 2020 #

9 AM

Trail Run 1:03:38 [3] 7.53 mi (8:27 / mi) +84ft 8:22 / mi
ahr:135 max:150 slept:8.3 weight:135.8lbs shoes: Ride ISO White/Blue

Easy horsepark loops w/ B for the first mile. Legs tired but felt ok a few times. No rt leg pain until after. But, it died down the more I walked and stretched. Feeling tired overall still.

Saturday Jun 27, 2020 #

Note
slept:9.2 weight:136.4lbs

Kinda stiff out of bed, probably from gym yesterday. No rt leg pain.

8 AM

Road Run 1:01:58 [3] 7.02 mi (8:50 / mi) +340ft 8:26 / mi
ahr:127 max:151 shoes: Ride ISO2 Lime

Slow and easy from home. Legs were toast. Could feel rt leg but not painful. Fine jog.

Friday Jun 26, 2020 #

8 AM

Trail Run 2:07:44 [3] 12.55 mi (10:11 / mi) +1834ft 8:56 / mi
ahr:128 max:170 slept:9.1 weight:134lbs shoes: Hoka SI2 Blue

Mormon Pioneer Trail w/ B. 1gel, ~8oz water. Pretty cool climb. Legs ok on the up, toast on the down. Still tired from the backpacking trip. Rt leg had no pain until mi2.6. Need to go back for a redo on fresher legs.

1 PM

Bouldering 1:12:00 [3]
shoes: Testarossa

Flashed three v5s and fell off 6s and 7s. Typical routine.

Thursday Jun 25, 2020 #

Note
slept:9.4 weight:134lbs (rest day)

Run rest day. Rt leg feels a little better. Need to recharge the psyche.

10 AM

Strength Training 3:00 [3]

170 ring push ups + core

Wednesday Jun 24, 2020 #

Note
slept:9.6 weight:135lbs

Back of right knee still sore. Decent sleep.

10 AM

Road Run 1:06:05 [4] 8.14 mi (8:07 / mi) +444ft 7:43 / mi
ahr:140 max:161 shoes: Ride ISO White/Blue

Easy to mod from home in the sun and heat. Legs tired, but ok. Felt so good to run. Back of rt knee hurt a little but went away at times. 4x 10sec hill sprints in the last mile.

Tuesday Jun 23, 2020 #

9 AM

Backpacking 3:37:26 [3] 9.79 mi (22:13 / mi) +442ft 21:18 / mi
slept:7.0 shoes: Kiger 4

Hike out. Back of right knee sore but I could still walk fine. Ran some sections in the last mile or two, which felt better than walking. Warmer today/ less cloudy. Horses had beat the crap out of the trail since we'd been on it yesterday- gross, annoying. Got it done, and then got eaten alive by mosquitoes in the parking lot.

Monday Jun 22, 2020 #

8 AM

Backpacking 6:57:09 [3] 16.67 mi (25:01 / mi) +2450ft 21:58 / mi
slept:7.4 shoes: Kiger 4

Scab Creek TH - Dream Lake - loop around lake, and then back toward TH for a mile to camp. Got rained on for a few minutes, lots of creek crossings. Overall, good day. Pretty wrecked when we set up camp, which felt awesome.

Sunday Jun 21, 2020 #

Note
slept:9.5 weight:135.2lbs

9 AM

Road Run 1:01:43 [3] 7.05 mi (8:45 / mi) +348ft 8:22 / mi
ahr:133 max:158 shoes: NB 880v9

Easy from home. Legs tired, but ok. Kinda hot but felt fine. Nice mellow jog.

Saturday Jun 20, 2020 #

Note
slept:9.9 weight:136.4lbs

10 AM

Road Run tempo 1:05:12 [5] 8.5 mi (7:40 / mi) +26ft 7:39 / mi
ahr:152 max:183 shoes: Ride ISO2 Lime

JRP w/ B.
2.6mi wu
3mi progression in 669, 641, 629
5min jog/walk/stand
1mi [hit lap button early accidentally, so didn't know how farther to go, did 1.16mi in 7:06/ (605 pace)]
1.37mi cd
Sunny and pretty warm. Kept it controlled during 3mi rep. Could've done last 1mi faster. Solid effort. Good run.

3 PM

SS MTB 8:42 [3] 1.64 mi (11.3 mph) +82ft

Quick to/from REI to pick up some backpacking meals.

Strength Training 2:00 [3]

push ups, 30x2 , 25x2
plank, side plank

Friday Jun 19, 2020 #

8 AM

Road Run 1:03:35 [3] 7.02 mi (9:03 / mi) +397ft 8:36 / mi
ahr:120 max:144 slept:8.8 weight:135.6lbs shoes: NB 880v9

Easy from home w/ B. Picked up C for last .75mi. Legs tired, but ok. Nothing hurt. Nice jog.

11 AM

Bouldering (Gym) 1:15:00 [3]
shoes: Testarossa

Sandy Mo. Flashed two v5s and a v6. Sent a v5 1st try I didn't do when it was first set. Worked a couple 7s. Pretty fun.

Thursday Jun 18, 2020 #

6 AM

Trail Run long 4:18:56 [3] 22.41 mi (11:33 / mi) +4933ft 9:34 / mi
ahr:129 max:159 slept:8.3 weight:135.8lbs shoes: Ride ISO White/Blue

Deso TH- up rd- Dog Lake- Deso trail- Thayne Pk- down Thayne canyon. 17oz each water and Tailwind, 5 gels, 1 pack Clif blocks. Elapsed was 5:31. Jeez. Felt good the first 12.5mi, then legs started dragging a little. Started hitting snow around mi13.5, and then dicey snow/ice stretches where the trail crossed long chutes from mi15-18. That slowed the pace and overall momentum. But, I enjoyed the whole morning. Feeling good the first half made me ok w/ the sloggy 2nd half. It was out of my control anyway. Amazing views on the Deso trail. Haven't been on it since 2011. I kinda remembered that it beat me up a little. Great temps. 30s up the rd and first 3-4 miles on trail. Geeked out w/ Gaia GPS too. Nice one.

Wednesday Jun 17, 2020 #

6 AM

Road Run 1:06:50 [3] 7.72 mi (8:39 / mi) +392ft 8:16 / mi
ahr:123 max:151 slept:8.1 weight:135.4lbs shoes: NB 880v9

Easy from home in the cold and gray. Low 40s. Felt nice though. Legs and body tired, but ok. Nice jog.

9 AM

Bouldering 1:06:00 [4]
shoes: Testarossa

Flashed three v5s and a v6. Did all but last 3 moves of a v7. Pretty fun. All alone until last 10 minutes. Flashed four v4s during the cd.

Tuesday Jun 16, 2020 #

6 AM

Road Run warm up/down 45:47 [3] 5.03 mi (9:06 / mi) +298ft 8:37 / mi
ahr:124 max:148 slept:6.8 weight:135.4lbs shoes: Freedom ISO2- Red

29:28 3.33mi wu
16:19 1.7mi cd

Slept terribly. Almost just stayed in bed. Glad I got up. Got to SHP early to get in a wu lap before the group got there, which helped, I think.

TRACK! intervals 16:45 [5] 2.88 mi (5:49 / mi)
ahr:144 max:177 shoes: Freedom ISO2- Red

10x 400/ 90-120sec stand/ walk rest.
Goal was high 80s. Tried to hang on to Matt and co. as close as I could.
86, 86, 83, 83, 82, 82, 83, 83, 84, 83 Psyched on this workout. Ran faster than expected for the whole workout, even when I tried to dial it back on the last rep. Digging the AM track group runs.

12 PM

Dog Jog 6:33 [3] 0.64 mi (10:14 / mi)
shoes: Adidas Boston

Monday Jun 15, 2020 #

9 AM

Strength Training 3:00 [3]
slept:9.4 weight:134lbs

push ups, kb squats

Sunday Jun 14, 2020 #

10 AM

Road Run 1:23:58 [3] 10.03 mi (8:22 / mi) +537ft 7:58 / mi
ahr:134 max:156 slept:9.5 weight:133.6lbs shoes: Ride ISO White/Blue

Easy from home. Felt a little ragged the last mile or so. Overall decent jog though. Legs tired, bot ok.

1 PM

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

MC gym. Felt a little stronger today. Flashed a v5. Sent a hardish 5 I couldn't do last time. Sent a long, tall v6 3rd go. Made a little progress on a v6. Flashed up to v4 on the wu and cd.

3 PM

Strength Training 3:00 [3]

push ups, planks

Saturday Jun 13, 2020 #

8 AM

Backpacking 2:30:57 [3] 6.15 mi (24:33 / mi) +599ft 22:28 / mi
slept:7.0 shoes: Kiger 4

Hike out. Quite a bit of snow in first 1.5mi. Nice morning. Slept ok. Felt decent though.

Friday Jun 12, 2020 #

8 AM

Backpacking 3:20:31 [3] 7.8 mi (25:42 / mi) +1203ft 22:26 / mi
slept:7.5 shoes: Kiger 4

Elkhart Park-Photographer's Point- Ekllund Lk- Middle Sweeney Lk
Hit deep snow after Elklund Lk toward Seneca Lk so we bailed on that plan, backtracked, head toward Sweeney Lakes. Fun day aside from one low point when backpacking was dumb. So pretty up there though.

Thursday Jun 11, 2020 #

7 AM

Road Run 53:04 [3] 6.04 mi (8:47 / mi) +283ft 8:25 / mi
ahr:121 max:148 slept:9.0 weight:135.4lbs shoes: NB 880v9

Slept past 6! Slow and easy from home. Sun, cool, windy. Legs and head much better today. These easy AM jogs from home have been my favorite lately. Nice. Gym sesh at 10.

10 AM

Bouldering (Gym) 1:15:00 [4]
shoes: Testarossa

Flashed a v5 and two v6s. Did two v5s 2nd go each. Tried some other 6s and a 7. Felt decent. I need to work on explosiveness (and caring about climbing harder). Pretty fun. Hardly anyone there. Love it.

Wednesday Jun 10, 2020 #

7 AM

Road Run 1:06:14 [3] 8.35 mi (7:56 / mi) +35ft 7:54 / mi
ahr:126 max:147 slept:7.0 weight:136.2lbs shoes: Ride ISO White/Blue

Run down to pick up the van. First few miles felt ragged. Legs were never great. Up at 4 again w/out an alarm. Need to stop that.

10 AM

Note
slept:1.3

Nap! Hallelujah!

Tuesday Jun 9, 2020 #

7 AM

Road Run warm up/down 32:13 [3] 3.34 mi (9:39 / mi) +209ft 9:06 / mi
ahr:125 max:144 shoes: Lime Breakthru 4

15:48, 1.69mi wu SHP lap CCW
16:25, 1.65mi cd SHP lap CW

TRACK! intervals (8x 600) 36:55 [5] 4.72 mi (7:49 / mi)
ahr:150 max:177 slept:7.1 weight:135.2lbs shoes: Lime Breakthru 4

SLCTC track run
8x 600 (pick up pace for last 200)/ 400 recovery
Stopped watched after 8th 600 for 7.6k total on the track
216, 216, 214, 213, 214, 214, 215, 214. Was hitting 400 in ~90 on each rep.

Sunny, low 40s. Half of the track in the shade. Solid, fun workout. Legs pretty good. Was going to sleep in but woke at 4:15 and couldn't fall back asleep. Psyched I went.

1 PM

SS MTB 46:32 [3] 8.19 mi (10.6 mph) +704ft

Ride home after dropping off van at mechanic. Sunny and cool. Legs were decent. Longest ride in ~8 years! Pretty fun.

Monday Jun 8, 2020 #

Note
slept:8.9 weight:134.8lbs (rest day)

Slept ok. Body feels decent this morning. It's winter again.

Sunday Jun 7, 2020 #

10 AM

Road Run 45:17 [3] 5.51 mi (8:13 / mi) +281ft 7:50 / mi
ahr:139 max:162 slept:10.5 weight:135.6lbs shoes: Ride ISO White/Blue

HRM wonky again during 1st mile. Easy from home before the skies opened up again. Cool and gray. Picked up the pace a few time throughout. 5x 10 sec hs at the end. Good run. Gym this afternoon. Rest day tmw to assess what I'm psyched to get after. Body feeling decent.

1 PM

Bouldering (Gym) 1:36:00 [4]
shoes: Testarossa

Flashed two v5s and a v6. Sent another v5 after a few goes. Got shut down on some v5-7. Whatev. Pretty fun, I guess. Emptying the tank before the rest day tmw.

Saturday Jun 6, 2020 #

Note
slept:9.0 weight:136.2lbs

9 AM

Trail Run 1:03:22 [3] 7.31 mi (8:40 / mi) +215ft 8:26 / mi
ahr:128 max:157 shoes: Ride ISO White/Blue

Crestwood loops. 1st 4mi w/ B. Slow first 2mi or so, but legs and head came around. Did some strides throughout. Ended up being a decent jog.

12 PM

Strength Training 6:00 [3]

266 ring push ups to hit 500 for the 7 seven days
ab wheel

Friday Jun 5, 2020 #

7 AM

Road Run 47:03 [3] 5.43 mi (8:40 / mi) +256ft 8:18 / mi
ahr:131 max:147 slept:8.8 weight:136.8lbs shoes: NB 880v9

Slow and easy from home. Legs and head fine. Listened to Ali on the Run w/ Emma Coburn. Maybe gym later, maybe not. Recharge. Need to make a list of jog projs for next week.

12 PM

Strength Training 2:00 [3]

shoulder db front/fly
90sec ab wheel

Thursday Jun 4, 2020 #

5 AM

Trail Run 2:59:06 [4] 18.11 mi (9:53 / mi) +3152ft 8:29 / mi
ahr:137 max:159 slept:7.9 weight:135.2lbs shoes: Ride ISO White/Blue

Woke at 3:48 and just got up. Alarm was set for 5. Decent sleep though.

Parked at Mill D. 2nd car there at 5:30. Already half dozen cars at Butler Fork. Up to Deso-Crest-Guardsman- 8mi down the rd. A couple stretches of snow but not much. Amazing morning. Didn't see another human until about 100yds from Guardsman. Almost made it. One mt biker. Legs were a little sore on the rd descent but not bad. Psyched to be up there before the place becomes a circus, which it was at S Curves and below. Great run. Felt good.

2 gels, 17oz water (handheld)

12 PM

Strength Training 6:00 [3]

ring push ups, curl+shrug, ab wheel

Wednesday Jun 3, 2020 #

7 AM

Road Run 49:10 [3] 6.04 mi (8:08 / mi) +278ft 7:48 / mi
ahr:130 max:152 slept:8.1 weight:136.4lbs shoes: Ride ISO White/Blue

Easy jog from home. Legs turned over pretty well but were def tired. Decent jog. Didn't sleep great. Ate a whole frozen pizza, so I'm good on sodium and cholesterol for the next week or so.

9 AM

Bouldering 1:00:00 [3]
shoes: Testarossa

Flashed a v5, sent 2nd go v5, v6. Sent a long v5 in the cave I didn't finish last time. Got in some mileage up to v4 during a thorough warm up. Nice to have it mostly to myself. Pretty fun.

Tuesday Jun 2, 2020 #

6 AM

Trail Run long 3:29:53 [4] 21.2 mi (9:54 / mi) +3898ft 8:26 / mi
ahr:138 max:159 slept:7.9 weight:134.8lbs shoes: Breakthrough 4 Blue

From MC gate- up the rd-Great Western - Deso Lake - Dog Lake (via new connector trail) - Big Water - down rd. 8.5mi total on the rd.

Changed plans on the drive up canyon b/c there were already so many cars in the lower p-lots. Decided to head up GW as far as I could, which was all the way to Desolation Lake. Crazy. A few long-ish slow snow/ice sections. But, overall, really dry.

Almost turned around at the first long snow section at mi8.5. Sofa king amazing up there. Only saw 5 ppl on the trail and none during the first 12 miles. Fell at ~mi15 but landed on the handheld. Filled up at the spring below Deso and stupidly submerged my phone.

Last 4mi down the rd were only a little ragged. Ate 3 gels. Legs were decent. Head good. Awesome morning. It sucks it's going to get swarmed once the gate is opened.

Monday Jun 1, 2020 #

6 AM

Road Run 1:02:33 [3] 7.2 mi (8:41 / mi) +297ft 8:22 / mi
ahr:124 max:149 slept:8.1 weight:137lbs shoes: NB 880v9

Slow and easy from home. Legs and head decent. Been taking Mondays off, but: didn't want to start the week and month with a zero for some reason, feel kind of disgusted w/ myself for going overboard w/ bevs and junk food last night. Body felt okay though. I need to not buy pop tarts again. A few pop tarts every 4-6 years shouldn't kill me though. Nice jog in the mostly quiet and semi-cool temps.

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