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Training Log Archive: chino

In the 30 days ending Jun 30, 2021:

	activity	#	time	miles		km		+ft
	Gravel Bike/ Dirt	9	24:54:42	353.49	(14.2/h)	568.89	(22.8/h)	29514
	Trail Run	9	14:05:01	70.53	(11:59)	113.51	(7:27)	15780
	Hiking	3	2:54:57	8.86	(19:45)	14.26	(12:16)	2205
	Cycling- Road	1	2:40:39	40.58	(15.2/h)	65.31	(24.4/h)	2971
	Sport Climbing	1	2:00:00
	Strength Training	22	44:00
	Yoga/ Stretching	3	21:00
	Total	47	47:40:19	473.46		761.96		50470
averages - sleep:8.5 weight:137lbs

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Wednesday Jun 30, 2021 #

Strength Training 2:00 [3]

7 AM

Gravel Bike/ Dirt 3:31:41 [4] 36.03 mi (10.2 mph) +4705ft
ahr:129 max:158 slept:7.2 weight:136.2lbs shoes: Specialized Pathfinder 2

First and last ~18mi of Yeti 100 course. Weather held, stayed cool, dry. Some really chossy gravel sections in mile 5-10, then some generally hazardous terrain at 10000'. Fast last 20 mile and mostly on paved rd. Need to ride some other sections to better assess how psyched I am to do the race. I def didn't feel super confident on the loose, chunky descents. But there were some other sections that were awesome. Glad I got up there today.

Tuesday Jun 29, 2021 #

Strength Training 2:00 [3]

7 AM

Yoga/ Stretching 9:00 [1]

Good bit of stretching pre-ride that felt like it loosened things up well. Left PF seemed more flexible this AM. Back kinda hurt out of bed but it took a few minutes for the pain to start. Def feel better to sleep in a real bed.

8 AM

Cycling- Road 2:40:39 [4] 40.58 mi (15.2 mph) +2971ft
ahr:136 max:171 slept:9.1 weight:136.8lbs shoes: Specialized Pathfinder 2

No ibu today. No pain on the ride.

Easy up Emigration w/ hard effort on gravel summit sprint. Down the back to part of MoPi dirt, then home thru S'Hood. Legs and head decent. Felt good to ride. Felt like I was better able to engage my core today. Nice. Fun ride. Hate using the big front light. But it saved me twice today from getting T boned.

Monday Jun 28, 2021 #

12 PM

Strength Training 2:00 [3]
slept:8.5 (rest day)

Drive home from Sawtooths.
Bailed on pre-drive jog to take a day off from ibu and not be greedy with the running.

Sunday Jun 27, 2021 #

Strength Training 2:00 [3]

12 PM

Trail Run 2:01:47 [4] 10.26 mi (11:52 / mi) +1833ft 10:09 / mi
ahr:136 max:167 slept:9.1 shoes: Brooks Catamount

Sawtooth Lake!
To Sawtooth Lake, incl quick run down to Alpine Lake, in 75:xx
~10min at the lake w/ swim, chill, get dressed.
Body held up on the way down but I f'ing ate after the first mile of the descent on some loose, dusty stuff. Lucky to not get hurt. So psyched to finally get up there after getting smoked out last summer. Almost didn't go bc we'd been driving for a couple hours, it was hot, and the parking lot was packed. Thanks to B for making us start. Ran w/ her and C for first 2.2 mi before C needed to be carried. B let me hit the rest of the run solo.

It was so awesome to be back in the mountains running hard. I realized that's why I've felt off the past few days. The beach was fun. But it's good to be back in the mountains.

600mg ibu about 3 hours before this one. Low back threatened to get stiff on the descent but everything held together.

Saturday Jun 26, 2021 #

Strength Training 2:00 [3]

7 AM

Trail Run 47:05 [3] 5.35 mi (8:48 / mi) +214ft 8:29 / mi
ahr:127 max:151 slept:8.2 shoes: Brooks Catamount

Easy w/ some accels at Camp Sherman. Legs pretty good. GPS (and hrm?) super wonky. Watch wasn't reading faster paces a lot of the time. Fun dirt rd run in cool temps. 600mg ibu

Friday Jun 25, 2021 #

Strength Training 2:00 [3]
slept:9.5 (rest day)

Felt ok today but wanted to take a break from taking ibu and not get greedy with the run miles.

Thursday Jun 24, 2021 #

Strength Training 2:00 [3]

11 AM

Trail Run 1:29:19 [3] 8.26 mi (10:49 / mi) +1325ft 9:23 / mi
ahr:132 max:156 slept:10.1 shoes: Brooks Catamount

Gale's Creek/ Storey Burn loop w/ B outside Tillamook, OR. Legs pretty good. Tough run with long, steady climbs. Cool loop. Dense woods, but less humid and higher elevation.

Wednesday Jun 23, 2021 #

9 AM

Strength Training 2:00 [3]

Trail Run 39:47 [3] 4.2 mi (9:28 / mi) +199ft 9:04 / mi
ahr:108 max:151 slept:8.3 shoes: Brooks Catamount

Cape Lookout rd/ beach run
8x 30/30 on the beach felt good. East from the campsite. First and last 1/2 mile or so were on pavement. 600mg ibu. Legs and head ok. Psyched we ran on the beach. I hadn't done that since 99 in NC (which sucked).

Tuesday Jun 22, 2021 #

Strength Training 2:00 [3]

8 AM

Trail Run 1:29:18 [3] 8.05 mi (11:06 / mi) +981ft 9:57 / mi
slept:10.2 shoes: Brooks Catamount

Run w/ B on the trails near Sunset Bay we checked out yesterday. Legs and head good. 600mg ibu. Crazy jungle conditions!

2 PM

Hiking 27:44 [3] 1.26 mi (22:00 / mi) +250ft 18:32 / mi
shoes: Brooks Catamount

Hobbit Beach hike w/ B and C.

Monday Jun 21, 2021 #

Strength Training 2:00 [3]
slept:10.1 (rest day)

Probably walked about 6 miles today. Chill, lazy day around Sunset Bay.

Sunday Jun 20, 2021 #

Strength Training 2:00 [3]

9 AM

Hiking 48:52 [3] 2.9 mi (16:51 / mi) +778ft 13:26 / mi
slept:9.2 shoes: Brooks Catamount

Crater Lake NP
Up Garfield Peak trail til where it was closed ~.2mi from the summit. No ibu attempt. Felt good on the up hiking/ jogging, then back got super pissed and I had to walk it down. Oh well. Cool trail. Fun morning.

Saturday Jun 19, 2021 #

6 AM

Yoga/ Stretching 6:00 [3]

7 AM

Trail Run 1:02:47 [3] 3.88 mi (16:11 / mi) +977ft 13:04 / mi
slept:7.1 shoes: Brooks Catamount

Lamoille Lake loop w/ B. Took 400mg ibu right before. 1st mile was good, then my back got pissed. Had to walk a mile or so, then ibu kicked in and I was able to run the rest. So awesome up there.

Friday Jun 18, 2021 #

Strength Training 2:00 [3]

7 AM

Gravel Bike/ Dirt hills 3:43:32 [4] 50.04 mi (13.4 mph) +5524ft
ahr:138 max:161 slept:8.2 weight:136.2lbs shoes: Specialized Pathfinder 2

Slept better with AC fixed.
BCC + Guardsman. Up BCC in 1:43;47. Crap! Had hoped for 90min or so. Oh well. Tried to keep it steady but sustainable. F'ing hard up high. Breathing was good. Legs just felt weak. Nice temps. Descent was really good. Good ride, just f'ing hard. Hit it again on fresher legs.

Thursday Jun 17, 2021 #

Strength Training 2:00 [3]

6 AM

Gravel Bike/ Dirt 2:11:24 [3] 36.52 mi (16.7 mph) +2202ft
ahr:127 max:164 slept:6.8 weight:138.2lbs shoes: Specialized Pathfinder 2

Up late watching basketball, up early to ride before HVAC guy comes. Legs and head ok though. Easy to mod out to LCC, up 1st section of Q trail, down Wasatch, up Dimple D, back on Wasatch. Getting better at getting zen on the bike. Struggling with pre-bed treat consumption. Jeez.

Wednesday Jun 16, 2021 #

Note
slept:6.8 weight:136.8lbs

Not very long but decent sleep when I was asleep. AC is broken until at least tomorrow. Ugh.

Strength Training 2:00 [3]

7 AM

Gravel Bike/ Dirt tempo 1:22:51 [4] 20.71 mi (15.0 mph) +2077ft
ahr:133 max:164 shoes: Specialized Pathfinder 2

13min wu
34:03min 5.51mi T 156/163 to just above Elbow Fk from entry booth in MC cyn.
Legs ok. Idk- nothing recent to compare it to. Got to the gate in 22:40.
Pressed for time bc had to work at 8. Felt good to do a workout.

Did some hill accel on the"U"s off Valley St. Need to do more top end stuff. Felt really dialed in to the bike today. Keep riding.

Back was stiff out of bed. But seems to be feeling a little better. TBD how sitting all day today impacts things.

Tuesday Jun 15, 2021 #

Strength Training 2:00 [3]

7 AM

Gravel Bike/ Dirt 1:54:20 [3] 30.47 mi (16.0 mph) +1561ft
ahr:122 max:159 slept:8.2 weight:138.4lbs shoes: Specialized Pathfinder 2

Heaviest I've been in a long time. I need to stop eating like a runner. Easy effort out to LCC then bak thru Holladay. Legs and head decent. Pretty cool out. So glad I got out. Had thought about riding the trainer. Just haven't been waking feeling psyched to get after it. I think this AM recharged that a little. Nice.

Monday Jun 14, 2021 #

Note
slept:7.5 weight:137.6lbs

Up late reading. Tired this AM. Low back/ PF not super angry. I think the pigeon/ PF band stretching is helping. Keep it up.

Strength Training 2:00 [3]

Sunday Jun 13, 2021 #

10 AM

Gravel Bike/ Dirt 4:15:52 [4] 62.56 mi (14.7 mph) +4612ft
ahr:140 max:166 slept:10.1 weight:137.8lbs shoes: Specialized Pathfinder 2

Rode out to O Smith to climb S Mt via the gravel/ sand rd. Down Suncrest-Highland-up Wasatch to ~1mi up Quarry trail-back on Wasatch, plus some extra after Gatorade and gummy frog slamming to hit >4hr, 62+ miles. So much work to do to prep for the gravel races in July and August. Just keep riding.

Saturday Jun 12, 2021 #

Note
slept:9.3 weight:137lbs

Only PF hurts this AM with some pain in my shins (from climbing yesterday?). Did PF stretches quite a bit last night.

Strength Training 2:00 [3]

10 AM

Gravel Bike/ Dirt 2:25:43 [4] 36.38 mi (15.0 mph) +2874ft
ahr:133 max:167 shoes: Specialized Pathfinder 2

Easy to mod up and over Emigration w/ B, then back solo thru SH/Parley's. Legs ok. Felt really good to ride.

Friday Jun 11, 2021 #

Strength Training 2:00 [3]

11 AM

Sport Climbing 2:00:00 [5]
slept:9.2 weight:136lbs shoes: Anasazi Arrowhead pt2

AF w/ B. OS a 10c. 2.5 burns on an 11b. Dogged up a 10b. Burned all my matches trying to OS the 11b. Pretty fun up there. Not crowded or hot. Had a few moments of getting psyched to try hard. Ran out of gas so fast though. No surprise. Fun day but didn't get me fired up to put more energy into climbing.

Thursday Jun 10, 2021 #

Strength Training 2:00 [3]

7 AM

Trail Run 3:06:02 [4] 14.13 mi (13:10 / mi) +4608ft 10:04 / mi
ahr:142 max:167 slept:8.3 weight:136.8lbs shoes: Peregrine 10

Up Grandeur in 53:09-p line- down rd- Thayne Deso loop. Legs cracked in last .6mi of Thayne climb but bounced back on Deso. Felt harder than I'd expected. But, duh, it's the longest/ most vert I've done in months. Psyched to get 14 miles w/out a total system failure.

400mg ibu when I got up. Back and hamstrings got stiff out of bed. PF was awake a little on descents but the discomfort came form lack of fitness today. Nice.

Wednesday Jun 9, 2021 #

Note
slept:9.2 weight:137.8lbs

Pain out of bed again. Nothing feels any different after massage yesterday. I wonder if I have a herniated disc.

After 2 hours of being up, doing some PT, icing my back a couple of times, my lower back doesn't hurt as badly.

8 AM

Strength Training 2:00 [3]

Tuesday Jun 8, 2021 #

Note
slept:9.9 weight:138.2lbs

Big sleep. Back was really sore out of bed. Massage today.

8 AM

Strength Training 2:00 [3]

Monday Jun 7, 2021 #

8 AM

Gravel Bike/ Dirt 2:57:49 [3] 45.79 mi (15.5 mph) +2533ft
ahr:130 max:164 slept:8.5 weight:135.8lbs shoes: Specialized Pathfinder 2

PC ride from Spring Creek TH. Legs not bad. Rode on a rural rd I'd never been on that even turned into a gravel-ish rd for a couple miles. Psyched I went up there, even though traffic was a nightmare coming home.

Sunday Jun 6, 2021 #

Note
slept:9.0 weight:137.6lbs

Decent sleep. Back pretty angry right out of bed. Ugh.

Saturday Jun 5, 2021 #

8 AM

Hiking 1:38:21 [3] 4.7 mi (20:56 / mi) +1177ft 16:55 / mi
slept:8.9 shoes: Brooks Catamount

Island Lake in Lamoille Canyon after decent van sleep at ~8000'. Was able to run a bit the first 2mi, then low back was screaming. Walk back down was fine. Such a pretty canyon. Beat the crowds to/ from the lake too. Nice morning.

5 PM

Strength Training 2:00 [3]

push ups, curls, squats, plank after drive home

Friday Jun 4, 2021 #

8 AM

Gravel Bike/ Dirt 2:31:30 [3] 34.99 mi (13.9 mph) +3426ft
ahr:133 max:161 slept:8.5 weight:136lbs shoes: Specialized Pathfinder 2

Legs didn't feel great at the start but head up Millcreek Cyn anyway. Forgot to hit lap button. Just went easy but legs came around. Wasatch/ Holladay loop after descent.

Thursday Jun 3, 2021 #

6 AM

Trail Run 2:03:00 [4] 10.04 mi (12:15 / mi) +3096ft 9:29 / mi
ahr:140 max:169 slept:7.0 weight:137.8lbs shoes: Brooks Catamount

Up Grandeur in 52 flat. Would've been a few seconds faster but I had to dodge a snake on the summit. Never seen one up there. Psyched to see the times come down w/out really trying. Mellow (but faster) on the down, up P line-down rd- Thayne-Deso baby loop to finish. Only 200mg ibu today. PF felt ok overall but got kinda mad the last mile. Encouraging run though, esp sustained jogging on the P line and a 7:38 rd mile (aided).

Wednesday Jun 2, 2021 #

Note
slept:8.1 weight:136.8lbs

Slept ok but need more. Back and legs pretty hurty this morning. Over it.

6 AM

Yoga/ Stretching 6:00 [1]

first bit of tight hips alo vid.

Tuesday Jun 1, 2021 #

5 AM

Trail Run 1:25:56 [4] 6.36 mi (13:31 / mi) +2547ft 9:48 / mi
ahr:137 max:166 slept:6.0 weight:135.8lbs shoes: Peregrine 10

Up Grandeur in 53:40 (16:04, 15:53, 18:09, 3:33), which is cool. Legs getting better. Descent was good. Low back a little stiff but ok. Legs turning over better. Had the mountain to myself until last mile.

Slept poorly. 400mg ibu, just in case. I think my back and hips are just taking longer to de-stiffen out of bed in general. Need to try a run w/out ibu this week.

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