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Training Log Archive: chino

In the 30 days ending Sep 30, 2022:

activity # timemileskm+ft
  Road Run21 21:20:46 150.97(8:29) 242.96(5:16) 8951
  Trail Run6 14:17:15 78.95(10:51) 127.06(6:45) 15764
  Yoga/ Stretching26 1:26:00
  Strength Training16 58:22
  TRACK!1 22:49 2.73(8:21) 4.39(5:12)
  Total65 38:25:12 232.65 374.41 24715
averages - sleep:7.8 weight:134.4lbs

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Friday Sep 30, 2022 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:10.3 weight:133.2lbs

Big sleep. Lights out at 8:50. A few handfuls of pasta for dinner. Can feel yesterday’s run in my hips and lower back but feel ok overall. 3 day weekend! Psyched!
9 AM

Road Run 1:07:44 [3] 8.1 mi (8:22 / mi) +450ft 7:57 / mi
ahr:132 max:154 shoes: Nike Pegasus 39

Easy in the hood. Sunny, cool temps. Legs pretty good. Mellow jog.
10 AM

Strength Training 3:00 [1]

plank and KB stuff

Thursday Sep 29, 2022 #

5 AM

Road Run intervals 1:04:26 [5] 8.09 mi (7:58 / mi) +528ft 7:30 / mi
ahr:136 max:169 slept:8.1 weight:133.4lbs shoes: Endorphin Speed 2

8 hours of sleep?! Felt decent this AM.

20min wu
4x 90/90 (2 up, 2 down)
4x 60/60 uphill
4x 30/30 uphill
2x 60/60 downhill
2.2mi cd

On the Monza loop CCW, then up canyon. Legs and head good. Trying to spend more time at sub 6mm pace w/out breaking anything. Solid effort. Breathing not rad. Just need to catch up on some sleep this weekend.
6 AM

Strength Training 3:00 [3]

90sec plank + 30 sec ab wheel
3x 20 1 leg bridge
50 15lb KB heartbeat
25? each arm @15lb db curl

Yoga/ Stretching warm up/down 4:00 [1]

Wednesday Sep 28, 2022 #

5 AM

Road Run 1:00:14 [3] 7.2 mi (8:22 / mi) +404ft 7:57 / mi
ahr:125 max:155 slept:6.0 weight:134.4lbs shoes: Ride 15 - Gray

Warm this AM. Legs really heavy but moved ok. Man, the 2 long conf days are rough. Changed up the route a bit today- jogged up 45th from just west of the park. I need to do that more. Nice jog. Psyched to leave work asap this afternoon.
6 AM

Yoga/ Stretching 6:00 [1]

incl 1:40 plank, 30sec ab wheel, 3x 8/ side 10lb KB side plank/row w? 14 or push ups in there.

Tuesday Sep 27, 2022 #

4 AM

Yoga/ Stretching 2:00 [1]

5 AM

Road Run 1:00:20 [3] 7.09 mi (8:31 / mi) +333ft 8:09 / mi
ahr:122 max:151 slept:6.1 weight:134.2lbs shoes: Nike Pegasus 39

Somehow light-ish after eating a lot of cake yesterday. Not much sleep but felt decent and awake on the run. One more 12+ hour work day.
6 AM

Strength Training 5:00 [1]

~3min plank (incl 2x 10 push ups?)
~50 @15lb KB heartbeat
20/ arm @15lb db curl
15 bodyweight squats

Monday Sep 26, 2022 #

5 AM

Yoga/ Stretching 2:00 [3]
slept:6.6 weight:134.8lbs (rest day)

2 big work days in tap. Feet kinda stiff out of bed- watch that. Overall body ok though.

Sunday Sep 25, 2022 #

9 AM

Trail Run 2:28:11 [3] 11.02 mi (13:27 / mi) +2464ft 11:06 / mi
ahr:117 max:152 slept:10.0 shoes: Nike Terra Kiger 8

Zirkel Circle w/ B CCW. Mellow effort. Legs and body not too bad though elevation was getting to me a little around 10,000'- just felt kinda low. Great temps, clear skies. Got in Gilpin Lake, which was awesome. Really fun morning. Last half of the loop was way cooler than I remember. Nice.
9 PM

Strength Training 1:00 [3]

46 push ups (35, 6,5) before bed

Saturday Sep 24, 2022 #

8 AM

Road Run 31:24 [3] 3.24 mi (9:42 / mi) +180ft 9:12 / mi
slept:9.0 shoes: Nike Terra Kiger 8

wu 20:04 2.11mi
cd 11:20 1.13mi
9 AM

Trail Run race 1:26:28 [5] 10.29 mi (8:24 / mi) +2167ft 7:00 / mi
ahr:162 max:170 shoes: Nike Terra Kiger 8

Jelm Mt. Run
6th OA, 5th male, 1st Masters

Perfect weather. Super fun event. To the top in 52:44.

It was clear in the first mile that the top 4 were on a different level. Got passed by F1 at ~2.5 and kept her in sight for most of the climb. Saw her again around mile7, but she was crazy fast on the descents. Thought I might have only had ~2min at the top on 7 and 8, so I tried to rip the first few miles coming down. With less than 2mi to go, they were nowhere in sight, so I tempoed to the finish. I feel like I ran smart. Carried 10oz water and drank ~7oz. Ate a gel at ~7mi. Really psyched we went out there and to get the Masters win.

Friday Sep 23, 2022 #

5 AM

Road Run 56:40 [3] 6.55 mi (8:39 / mi) +377ft 8:12 / mi
ahr:123 max:140 slept:5.7 weight:134.8lbs shoes: Ride 15 - Gray

Whoa. Did not get much sleep. Woke at 3:20. A lot on my mind- unusually reflective on the days before my birthday. Decent jog. Legs better than yesterday. Tired but mobile. Last mile felt good. Ended w/ drills.
6 AM

Yoga/ Stretching 6:00 [1]

incl 2:36 plank (2/ 2x 10 push ups), 2x 8@15lb KB curl+press, 30 @15lb KB heartbeat
6 PM

Yoga/ Stretching 4:00 [1]

incl 90sec plank

Thursday Sep 22, 2022 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.3 weight:133.8lbs

Decent sleep, mellow AM. Maybe run after work, maybe not. Low psyche at the moment for AM run route. Change it up. Extra 70-80min at work 1 yesterday before having to go to PM work. NBD- just kept me high arousal for longer than expected.
5 PM

Road Run 57:40 [3] 6.23 mi (9:15 / mi) +283ft 8:52 / mi
ahr:122 max:139 shoes: Ride 15 - Gray

Slow and easy in the hood. Almost got hit a few times- crazy. Typical post-work jog but head was fine. No expectations- just get out the door. Legs kinda sore from Tues.

Wednesday Sep 21, 2022 #

5 AM

Road Run 55:53 [3] 6.33 mi (8:50 / mi) +256ft 8:30 / mi
ahr:125 max:145 slept:6.3 weight:133.4lbs shoes: Ride 15 - Gray

Legs tired and heavy but body felt pretty good. Didn't sleep great. Really sleepy first few miles, but last half of run was good. 3x 8sec hs at the end. Felt bored with the AM route options this AM. NBD. Nice job getting out and moving before long work day.
6 AM

Yoga/ Stretching warm up/down 6:00 [1]

incl 2:40 plank (incl 20, 10 push ups)
5 PM

Strength Training 5:00 [3]

3x 12 @30lb db press
1x 8 @30lb db curl
3x 8 @30lb db row
ab wheel

Tuesday Sep 20, 2022 #

5 AM

Road Run 56:28 [3] 6.69 mi (8:26 / mi) +296ft 8:06 / mi
ahr:124 max:143 slept:7.1 weight:135lbs shoes: Endorphin Pro - Black

Easy effort. Cool-ish temps. Legs ok. Last run in these shoes. Setting my intention to show up for at least the wu at the SLCTC run tonight, unless I have to work.
6 AM

Yoga/ Stretching 4:00 [1]

incl 2min plank
6 PM

Road Run 36:10 [3] 3.85 mi (9:24 / mi) +206ft 8:56 / mi
shoes: Endorphin Speed 2

19:38 2.24 wu
16:32 1.61 cd- slow bc I ran/ walked w/ some guy and we were talking about Leadville.

TRACK! 22:49 [5] 2.73 mi (8:21 / mi)
ahr:148 max:179 shoes: Endorphin Speed 2

SLCTC Tues PM Track sesh. Sunny and warm, but temps felt fine.
200-400-600-800-600-400-200/ 200 jog/walk recovery
40, 89, 2:09, 2:55!, 2:09, 83?, 39

Solid workout. Felt strong. Didn't look at my watch that much. I ran faster than expected, which is always nice. Really glad I made myself go tonight. Met a couple of ppl. TBD the next time I'll be able to go again.

Monday Sep 19, 2022 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.2 weight:133.8lbs

Slept pretty poorly. Body is super tired but felt decent out of bed. Psyched for weekend plans. Look forward. Make good choices.
4 PM

Strength Training 3:00 [3]

Db chest press @30lb 15, 15, 16
2x 8 @30lb db curl
3x 8@30lb db row
1min ab wheel
30 @20lb heartbeat

Sunday Sep 18, 2022 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:10.2 weight:134lbs

10 AM

Road Run 2:02:10 [5] 15.65 mi (7:48 / mi) +1283ft 7:15 / mi
ahr:152 max:174 shoes: Endorphin Pro 2 - White

Up Emigration from bathroom in 67:02 easy to steady effort. Let it roll on descent with mi13 and 14 hard in 6:33, 6:25. Mi15 was 6:43 after picking pace to pass 2 runners- whatever it takes to stay psyched at the end...
Climb and overall distance felt really good. I feel really good about this run as a fitness indicator. Nice.

Saturday Sep 17, 2022 #

9 AM

Road Run 1:11:01 [3] 9.02 mi (7:52 / mi) +332ft 7:36 / mi
ahr:143 max:159 slept:9.3 weight:134.2lbs shoes: Ride 15 - Gray

Easy to mod effort from home to rec center in CH. Went harder the last mile to get to the rec center bc run was longer than expected. Legs, body felt good. Decided against 50mi race on 10/1. Go shorter and faster.
5 PM

Strength Training 2:22 [1]

2:22 plank w/ ~30 push ups added

Friday Sep 16, 2022 #

5 AM

Road Run 48:24 [3] 5.53 mi (8:45 / mi) +229ft 8:25 / mi
ahr:123 max:146 slept:7.3 weight:135lbs shoes: Ride 15 - Gray

Sleepy first 3mi but last 2 felt good. Easy effort. Drills at the end. Nice, cool morning. Smelled like fall a few times. Nice jog. But I need some freakin sleep. Don't be scared to take a break from the AM run habit.
6 AM

Yoga/ Stretching warm up/down 3:00 [1]

Strength Training 4:00 [1]

2min plank + 20? push ups
1x 15 @15lb KB curl+press
5 PM

Note
slept:0.5

Nap

Thursday Sep 15, 2022 #

5 AM

Road Run tempo 1:02:33 [4] 8.1 mi (7:43 / mi) +475ft 7:19 / mi
ahr:141 max:172 slept:7.1 weight:134lbs shoes: Endorphin Speed 2

2mi wu
3.25mi T on Monza loop CW (.35 up, .65 down)
6:53
6:42
6:41
1:45
2.86mi cd

Went by effort/ HR (~155-165). Solid effort though legs are still feeling Sunday. Need to go CCW next time. Felt really good to do a workout and turn off my brain. Cool temps- wore a shirt for 2nd day in a row.

Hope to rally to hit PM group run.
6 AM

Strength Training 5:00 [1]

2min plank w/ 10 push ups
50 @15lb KG heartbeat
30 1 leg bridge
15 @15lb KB squat

Yoga/ Stretching warm up/down 4:00 [1]

Wednesday Sep 14, 2022 #

5 AM

Road Run 55:19 [3] 6.41 mi (8:38 / mi) +317ft 8:15 / mi
ahr:125 max:146 slept:6.1 weight:135.2lbs shoes: Ride 15 - Gray

Sleepy on the run today. Whoa. Cool, humid, light rain. Felt nice but shiny roads were making me feel drowsy. Body felt better. Legs pretty good last mile. Nice jog. Good job getting out of bed.
6 AM

Yoga/ Stretching 6:00 [1]

incl 2min plank w/ ~15 push ups thrown in
5 PM

Note
slept:0.3

Tuesday Sep 13, 2022 #

5 AM

Road Run 1:01:59 [3] 7.31 mi (8:29 / mi) +385ft 8:05 / mi
ahr:127 max:144 slept:7.0 weight:136.4lbs shoes: Ride 15 - Gray

Easy effort, 3x 30/30 + drills during last .5mi. Legs heavy, kinda sore, but ok.
6 AM

Strength Training 4:00 [1]

90sec plank
1min ab wheel
30? push ups, 30 15lb KB heartbeat

Monday Sep 12, 2022 #

Yoga/ Stretching 4:00 [1]
slept:7.0 weight:135lbs (rest day)

Incl 2min plank, 50@ 16lb kb heartbeat

Ate too much cake last night. Slept terribly. Body tired but could be worse.

Sunday Sep 11, 2022 #

8 AM

Yoga/ Stretching 1:00 [1]
slept:10.1 weight:135lbs

Big sleep. Lights out at 9. Why is it so hard to get out of bed?
10 AM

Trail Run 4:03:35 [4] 18.35 mi (13:16 / mi) +5719ft 10:15 / mi
ahr:143 max:164 shoes: Nike Terra Kiger 8

Home-up W Grandeur- down Church Fork- up Thaynes- down Deso- rd- home

Not too hot. Stayed pretty well fed and hydrated. Climbs were hard. Legs came around decent last 5 rd miles. Nice job.

Saturday Sep 10, 2022 #

9 AM

Road Run 54:03 [3] 6.35 mi (8:31 / mi) +377ft 8:04 / mi
ahr:133 max:165 slept:9.2 weight:135lbs shoes: Ride 15 - Gray

Easy in cool temps in the hood. Felt good to not be hot and in the dark. Pushing long trail run to tmw- good call. Not feeling it today. NBD. Do some house stuff. Chill.
10 AM

Yoga/ Stretching warm up/down 5:00 [1]

incl 2min plank

Friday Sep 9, 2022 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:8.1 weight:134.4lbs (rest day)

5 PM

Strength Training 2:00 [1]

plank before dinner

Thursday Sep 8, 2022 #

5 AM

Road Run 50:31 [3] 5.77 mi (8:45 / mi) +235ft 8:26 / mi
slept:6.3 weight:134lbs shoes: Endorphin Pro - Black

Legs heavy and tired but body felt ok. Nice to run pain free, for the most part.
Def in zombie mode after the last 2 night shifts. I'll dial in the routine though. NBD. Getting interested to do a bigger run in a new area, which is encouraging.
6 AM

Yoga/ Stretching warm up/down 2:00 [1]

Strength Training 3:00 [1]

2min plank
15 @10lb KB, 15 @15lb KB squat
60 @15lb KB
5 PM

Strength Training 6:00 [3]

10, 12, 15@30lb db press
10@30lb db curl
30lb db heartbeat
35 push ups
15 @15lb kB squats
3 x 25 1 leg bridge

Kinda random steam blow off sesh. Felt really good. So rad to not have a PM shift.

Wednesday Sep 7, 2022 #

5 AM

Road Run intervals 53:28 [4] 6.23 mi (8:35 / mi) +372ft 8:07 / mi
slept:6.5 weight:134.4lbs shoes: Endorphin Speed 2

20min E
7x 30sec hard uphill + bounding on 2min
Steady effort
Tired this AM after long work day yesterday. Ended up being a good run.
6 AM

Yoga/ Stretching 5:00 [1]

incl 2min plank

Tuesday Sep 6, 2022 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.5 weight:133.8lbs

Body good out of bed. Decent sleep. Watched Master on Amazon last night- good one, haunting.

Tues and Wed will super long indefinitely. As we get settled into the new place, I'm feeling more inspired to look for some run/ race projs. Start the list!

Monday Sep 5, 2022 #

9 AM

Road Run 1:33:44 [3] 10.06 mi (9:19 / mi) +1259ft 8:20 / mi
ahr:141 max:163 slept:9.5 weight:134.8lbs shoes: Ride 15 - Gray

Up the rd to Rsnake Gulch. Up the old trail, down the new. Mellow jogging in the heat on the trail- kinda crowded. NBD. Rolled back home and did some extra in the hood to get 10. 2 total trail miles.

Body felt pretty rough out of bed. Back/ SI/ QL were mad. The normal routine loosened things up. Grateful to have a pain free run on decent legs, considering the past week. Time to dial it back for a few days and absorb it all.
11 AM

Strength Training 5:00 [1]

2min plank
KB heartbeat, curl+press
2x 15 @10lb KB squat

Sunday Sep 4, 2022 #

5 AM

Yoga/ Stretching 1:00 [3]
slept:7.2 weight:134.4lbs

7 AM

Trail Run 2:36:46 [4] 16.02 mi (9:47 / mi) +1606ft 8:56 / mi
ahr:144 max:170 shoes: Ride 15 - Lime

From Bloods Lake TH
Ran w/ B for the first 3.3mi, then head toward the Crest Trail. Hiked the steeper sections on Puke Hill. Felt decent at just under 10k. Legs were rolling well on descents. Felt really good, despite hard JR run yesterday, which is rad. Not too much bike and hiker traffic. Nice job getting up early to get an early start. The Crest Trail is pretty amazing.
1 PM

Strength Training 4:00 [3]
slept:0.7

10, 12, 15 @30lb db press
2min plank
25 1 leg bridge
After the nap

Saturday Sep 3, 2022 #

Note
slept:0.6

Nap
8 AM

Yoga/ Stretching 2:00 [3]
slept:9.0 weight:133.8lbs

9 AM

Trail Run 2:00:37 [4] 14.5 mi (8:19 / mi) +936ft 7:50 / mi
ahr:147 max:164 shoes: Ride 15 - Lime

Jeremy Ranch typical beatdown. Didn't feel too hot until the last couple miles. 60:04 out, 59 flat back, plus ~90sec shuffle cd. Always proud to run to the end and back. Tried to keep it easy on the out. Nice job getting it done. It was actually a good motivator to get some endurance back. Solid, steady effort.

Friday Sep 2, 2022 #

5 AM

Road Run 1:00:35 [3] 7.17 mi (8:27 / mi) +374ft 8:03 / mi
ahr:125 max:144 slept:6.8 weight:133.8lbs shoes: Ride 15 - Gray

Easy in cooler temps. Legs and body decent. Legs a little heavy but moved well. Rt knee hurts if I touch it or tabletop but doesn't hurt while walking or running.

Nice jog.
6 AM

Yoga/ Stretching 5:00 [1]

incl 2min plank and 20lb KB heartbeat

Thursday Sep 1, 2022 #

5 AM

Trail Run hills 1:41:38 [5] 8.77 mi (11:35 / mi) +2872ft 8:51 / mi
ahr:136 max:172 slept:6.9 weight:134lbs shoes: Ride 15 - Lime

BH TH-down rd- Up Grandeur in 48:40 gate to summit-down to rd-up rd to BH TH

Felt strong on ascent. Fell hard on right hand and right knee ~.7mi from the summit. Lucky to have the bottle in my hand but knee took a hard hit. Top of left foot was pissed from catching on the curled mini stump. Porbsably lost about 45-60sec getting resorted and walking off the rt knee pain. Really solid effort. Psyched. Took it super easy on descent as left foot/ rt knee started to get mad. Final 2k climb on the rd felt good.

Digging trying to get faster going uphill. Not sure what want to do race-wise this fall. Hmm.
7 AM

Yoga/ Stretching 2:00 [1]

Van stretch
8 AM

Strength Training 3:00 [1]

2min plank
3x 25 1 leg bridge

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