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Training Log Archive: chino

In the 30 days ending Nov 30, 2020:

activity # timemileskm+ft
  Trail Run11 24:27:28 134.96(10:52) 217.2(6:45) 27161
  Road Run16 16:57:03 122.84(8:17) 197.69(5:09) 6078
  Backcountry Ski2 2:12:45 7.81(17:00) 12.57(10:34) 2078
  Strength Training7 1:16:00
  Total35 44:53:16 265.61 427.46 35317
averages - sleep:8.5 weight:136.1lbs

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Monday Nov 30, 2020 #

Note
slept:7.0 weight:137lbs (rest day)

Slept poorly. Typical end of break broken sleep.

Sunday Nov 29, 2020 #

Note
slept:9.3 weight:136.4lbs

10 AM

Trail Run 3:11:52 [3] 16.19 mi (11:51 / mi) +3597ft 9:47 / mi
ahr:122 max:158 shoes: NB 880v9

Mouth of City Creek- up trail- rd- Black Mt- BST w/ B.
Legs and head ok. No sense of urgency on the ridge and first 1000' of descent. Just cool to be up there. Legs good on last few miles on BST. Cool to finally get on Black Mt and esp to loop it. Fun one. Elapsed was 4:01
4 PM

Strength Training 6:00 [3]

Saturday Nov 28, 2020 #

11 AM

Road Run 1:35:54 [4] 12.31 mi (7:47 / mi) +412ft 7:33 / mi
ahr:140 max:167 slept:10.2 weight:135.4lbs shoes: Ride 13- Orange

JRP in the cold, but sun. 6mi south with goal to keep hr <140. Let myself go progressively harder for mi11, 12 (7:09, 6:33). Legs and head decent. Felt really good to just go steady for a while. Psyche is building for another go at a sub 4 hour 50k. No gels or water. Need to work on going longer and staying patient. Nice run.

Friday Nov 27, 2020 #

Note
slept:10.6 weight:135.4lbs

Ha! Lost weight on Thanksgiving. We didn't eat that much overall yesterday.
10 AM

Trail Run 1:42:16 [3] 11.06 mi (9:15 / mi) +940ft 8:33 / mi
ahr:134 max:162 shoes: Ride ISO2 Lime

Up City Creek and back on the trail with B. More up than I'd intended for the day. Legs are tired. But, nice AM up there. Legs had some moments of feeling okay. Cool to get on new section of trail at the start/ end. Foot traffic only!

Thursday Nov 26, 2020 #

Note
slept:10.1 weight:136.4lbs

Decent sleep.
10 AM

Trail Run 1:34:49 [3] 10.35 mi (9:10 / mi) +1066ft 8:21 / mi
ahr:144 max:166 shoes: Brooks Catamount

P-Line to Elbow Fk and back from Church Fork. Low mo first few miles but legs and head came around. Nice AM up there. Not too terribly crowded.
12 PM

Strength Training 9:00 [3]

15x 7 rock ring pull ups, plus core

Wednesday Nov 25, 2020 #

8 AM

Trail Run 1:54:34 [4] 10.05 mi (11:24 / mi) +2778ft 9:02 / mi
ahr:140 max:167 slept:8.0 weight:136lbs shoes: Brooks Catamount

BH TH- P Line- down to rd at Church Fork- up Grandeur in 52:50- P Line- up P Fork ~.3mi and back. Nice, clear, cold morning. Not many ppl out yet. Legs def not great. Overcooked it the past few weeks, I think. Oh well. Rest over this break.

Up til 10 last night reading. Try to get to bed earlier tonight, sleep later tmw.

Tuesday Nov 24, 2020 #

5 AM

Road Run 1:15:19 [3] 8.8 mi (8:34 / mi) +444ft 8:10 / mi
ahr:124 max:156 slept:7.4 weight:135.2lbs shoes: NB 880v9

Woke at 3:37. Felt awake, just got up. Easy + 7 x30/30. Felt like I hadn't run in a while. Decent jog though. Bust out work, then 5 days off. Boom.

Need to eat more during the day today. Weight low this AM despite eating like 10 chocolate graham crackers before bed.
4 PM

Strength Training 15:00 [3]

weighted (15-20lb) ring push ups and pull ups, plus core

Monday Nov 23, 2020 #

Note
slept:8.0 weight:136lbs

Decent sleep. Psyched I got in that nap yesterday. Body feels better this AM. Probably still take the day off to recharge my head.

Sunday Nov 22, 2020 #

10 AM

Road Run 24:56 [3] 2.6 mi (9:35 / mi) +95ft 9:16 / mi
slept:9.8 weight:137lbs shoes: Ride 13- Orange

Whoa. Slow and easy on zero energy legs. Almost walked it in after 1.5mi but was able to jog back. NBD. Better to have this run today than tmw AM at 5AM in the dark. Chill hard the rest of today and tmw to hopefully recover for the 5 day weekend.
1 PM

Note
slept:1.4

Nap! Wrecked...

Saturday Nov 21, 2020 #

10 AM

Trail Run 1:49:48 [4] 10.31 mi (10:39 / mi) +2250ft 8:50 / mi
ahr:140 max:155 slept:9.5 shoes: Brooks Catamount

Paiute Side trail out and back. Legs did ok. Cool and sunny. A few steep sections. Good one!

Friday Nov 20, 2020 #

5 AM

Road Run 1:50:47 [4] 14.16 mi (7:49 / mi) +527ft 7:33 / mi
ahr:133 max:156 slept:7.4 weight:137lbs shoes: Ride ISO2 Lime

Ran to work! Took a few miles to wake up and engage. Cold this AM but no wind. Legs not too bad. 1 gel, ~6oz water. Cloudy brain this AM. Took me >45min to get out the door. Still got to work before anyone and had time to change/ chill.

Thursday Nov 19, 2020 #

5 AM

Road Run 1:00:10 [3] 7.02 mi (8:34 / mi) +641ft 7:53 / mi
ahr:124 max:153 slept:7.4 weight:136.8lbs shoes: Ride ISO2 Lime

Legs tired this AM but they'd move. Up to Rattlesnake Gulch TH, up the trail a minute, and then back. Cool, but warm enough for shorts. Nice AM. Ended up being a decent jog. but, I hope I feel better tmw w/ the run to work plan. It'll be good.

Wednesday Nov 18, 2020 #

5 AM

Road Run 1:17:08 [3] 9.21 mi (8:22 / mi) +462ft 8:00 / mi
ahr:131 max:152 slept:7.5 weight:137.2lbs shoes: NB 880v9

Heavy this AM. Finished the ice cream last night. Legs pretty good but could feel yesterday's sesh. Warm and windy. No shirt! Nice run. Better than expected.

Tuesday Nov 17, 2020 #

5 AM

Road Run 1:19:53 [3] 10.06 mi (7:56 / mi) +524ft 7:34 / mi
ahr:133 max:164 slept:7.5 weight:135.8lbs shoes: Ride ISO2 Lime

Easy to moderate. Picked up the pace the last 3mi to finish under 80min. Woke at 3:49 w/out an alarm. Feel much better this AM though. Nice AM. Good run.
5 PM

Strength Training 24:00 [3]

Monday Nov 16, 2020 #

Road Run 34:00 [3] 3.61 mi (9:25 / mi) +142ft 9:05 / mi
ahr:115 max:143 slept:7.8 weight:135lbs shoes: NB 880v9

So slow and easy, with one hill sprint and 3x 10sec uphill bounding at the end. Legs tired and a little sore but got better toward the end. Slept crappy even after lights out at 8:20. Maybe should've taken the day off but wanted to preempt Monday work suckiness with a jog.

Sunday Nov 15, 2020 #

Note
slept:10.0 weight:135.6lbs

11 AM

Trail Run 2:02:49 [4] 14.16 mi (8:40 / mi) +1646ft 7:49 / mi
ahr:136 max:161 shoes: Brooks Catamount

Antelope Island. 1st 4mi with Ash. Legs tired, but ok. Longer than expected. Cool to get there though. Cool and gray. Kinda made the day go poof with ~an hour drive each way. Whatev.

Saturday Nov 14, 2020 #

Note
slept:9.5 weight:136lbs

9 AM

Trail Run 3:07:57 [3] 13.14 mi (14:18 / mi) +4704ft 10:41 / mi
ahr:140 max:163 shoes: Peregrine 10

Church Fork- Grandeur- up Thayne's- down Desolation. Snowy on Deso trail. Decent legs. Fun AM up there. Not too crowded. Low 30s. Kept the effort easy for the most part.

Friday Nov 13, 2020 #

Note
slept:10.0 weight:136lbs

Took the day off work to ski wtih B. Nice to sleep big!
10 AM

Backcountry Ski 1:25:48 [3] 4.72 mi (18:11 / mi) +1175ft 14:43 / mi
shoes: Sportiva/SkiTrab Maximos

From Guardsman gate. 2 bumps, A couple falls. Nice day, but windy. Not much coverage. Cool to get up there on skis for the first time though. Out for 2:11.
3 PM

Road Run 1:08:45 [3] 8.61 mi (7:59 / mi) +428ft 7:38 / mi
ahr:142 max:174 shoes: Ride ISO2 Lime

Legs good. Windy but warm-ish. Good run before the rain/ snow moved in.

Thursday Nov 12, 2020 #

5 AM

Road Run 53:23 [3] 5.05 mi (10:34 / mi) +220ft 10:09 / mi
ahr:109 max:133 slept:6.7 weight:136.8lbs shoes: NB 880v9

Sofa king icy. Crazy. Almost bailed 1/4 mile in. Legs heavy but not bad. Just so slow to stay upright. Nice morning, other than that. I'm going to need more sleep at some point soon.

Wednesday Nov 11, 2020 #

5 AM

Road Run tempo 1:02:44 [4] 8.2 mi (7:39 / mi) +428ft 7:17 / mi
ahr:137 max:167 slept:7.3 weight:136.8lbs shoes: Ride ISO2 Lime

4mi E, 3.5mi "comfortably, sustainably hard" T in 6:47, 6:56, 6:33, 6:21. Goal was originally 3mi in sub 7min pace. Legs not rad, but felt okay. Nice run. Not too cold. No wind. Maybe get out after work. Idk.
5 PM

Backcountry Ski 46:57 [3] 3.09 mi (15:12 / mi) +903ft 11:54 / mi
shoes: Sportiva/SkiTrab Maximos

1st day of the season!
Porter Fork lap. Totally dark when I got to the end of the road. Mellow descent in steady snowfall. Pretty dang fun. Probably fastest time up the rd. Whatev. Psyched to get up there after getting out of work an hour late. Nice job!

Tuesday Nov 10, 2020 #

5 AM

Road Run 1:07:50 [3] 8.02 mi (8:27 / mi) +421ft 8:03 / mi
ahr:124 max:146 slept:7.4 weight:136.8lbs shoes: NB 880v9

Easy in the cold and clear. Legs a little tired from the lunges yesterday, but not bad. Nice morning. Need to learn how to see the slick spots again. 27 degrees. No wind.
4 PM

Road Run 10:42 [3] 1.24 mi (8:38 / mi) +101ft 8:01 / mi
ahr:130 max:147 shoes: Ride ISO2 Lime

Easy, creaky jog just to get out and move a little before doing some push ups and pulls up. Felt fine. Whatever.

Strength Training 1:00 [3]

30 push ups and 2x 6 pull ups. Plank w. feet on swiss ball.

Monday Nov 9, 2020 #

Note
slept:8.3 weight:135.4lbs

Decent sleep. Maybe rest today. Idk. See how I feel after work. I need to id an objective.
5 PM

Strength Training 9:00 [3]

pulls ups, push ups, lunges, ab wheel

Sunday Nov 8, 2020 #

9 AM

Trail Run 2:32:16 [3] 11.55 mi (13:11 / mi) +2955ft 10:37 / mi
ahr:122 max:169 slept:10.0 weight:136.2lbs shoes: Brooks Catamount

Mt. Aire w/ B from BH TH in the snow. Easy effort until hill bounds on P Fork rd at the end. 2 gels. 7oz each water and Tailwind. Felt decent. Surprisingly psyched for snow.

Saturday Nov 7, 2020 #

Note
slept:10.5 weight:136.2lbs

Big sleep!
9 AM

Trail Run 2:50:05 [4] 14.03 mi (12:07 / mi) +3879ft 9:36 / mi
ahr:143 max:160 shoes: Brooks Catamount

Church Fork- P line-up Porter Fork- Deso trail. Love this loop. Legs decent. Got snowed on a little at 9300'. Good run. Last time on this loop for a whie? TBD. 3 gels, 8oz water, 4oz Tailwind.

Friday Nov 6, 2020 #

5 AM

Trail Run 1:38:08 [3] 10.72 mi (9:09 / mi) +1372ft 8:10 / mi
ahr:132 max:153 slept:7.6 weight:136.8lbs shoes: Brooks Catamount

Easy effort in Corner Canyon. Got to run in not total dark for ~1/2mi. Nice morning. Decent legs and head. No bikes. First car in the p-lot for the first time! Ha. Good run.

Thursday Nov 5, 2020 #

5 AM

Road Run intervals 1:20:06 [4] 10.35 mi (7:44 / mi) +551ft 7:22 / mi
ahr:138 max:169 slept:7.0 weight:135.2lbs shoes: NB 880v9

1st mi easy, then last .15-.35 of every mile hard. 3 reps of ~22sec of uphill bounding after ~7mi. Mi10 t-ish in 6:48. Solid, steady effort with some hard surges. Good one to take my mind off horrific tragedy and dumb sh*t. Hang in there, Yasmeen.

Wednesday Nov 4, 2020 #

5 AM

Road Run 38:09 [3] 4.4 mi (8:40 / mi) +216ft 8:17 / mi
ahr:120 max:148 slept:7.6 weight:135.2lbs shoes: Ride ISO2 Lime

Easy hood jog. 3x 30/30. Plan to hit MC dirt after work. Legs heavy from jump squats yesterday, but not terrible.

Tuesday Nov 3, 2020 #

5 AM

Road Run 1:17:17 [3] 9.2 mi (8:24 / mi) +466ft 8:01 / mi
ahr:123 max:143 slept:7.3 weight:136lbs shoes: NB 880v9

Woke at 3:53 and couldn't fall back asleep. Felt awake and ok though. Easy jog in the nice temps. Legs a bit heavy but felt ok. Awesome morning.
5 PM

Strength Training 12:00 [3]

rock ring pull ups, jump squats, ab wheel

Sunday Nov 1, 2020 #

8 AM

Trail Run 2:02:54 [3] 13.4 mi (9:10 / mi) +1974ft 8:03 / mi
ahr:138 max:160 slept:9.5 weight:135lbs shoes: Ride ISO White/Blue

Up MC canyon rd from BH TH- Big Water- Little Water connector- AB TH- rd- P line- plus out and back on P line to get >13mi. Cool and clear to start to warm on the p-line. Really cool route. Psyched to get on the upper trails again w/out crowds. Only saw one bike up there. Legs ok. Head good. 8z water. 1 gel. Love it when the rd is closed up there.

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