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Training Log Archive: chino

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+ft
	Road Run	29	65:22:26	289.77	(13:32)	466.34	(8:25)	64106
	SS MTB	3	4:46:25	33.95	(7.1/h)	54.64	(11.4/h)	4074
	Yoga/ Stretching	28	3:15:00
	Hiking	1	1:00:00	2.0	(30:00)	3.22	(18:38)	500
	Bouldering	3	1:00:00
	Strength Training	4	33:00
	Total	38	75:56:51	325.72		524.19		68680
averages - sleep:8.4 weight:138.6lbs

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Sunday Jul 31, 2011 #

9 AM

Road Run (Trail) 1:30:22 [3] 5.66 mi (15:58 / mi) +2000ft 11:58 / mi
ahr:129 max:152 slept:9.0 weight:140lbs shoes: mt.masochist

Mellow w/ B
Deso TH- deso trail - down Thayne's
Legs felt OK but just don't have any snap. Tired or stale, but rested? TBD on 8/6. I'm going to go nuts this week. Gotta rest...

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

Saturday Jul 30, 2011 #

12 PM

Road Run (Trail) 1:37:21 [3] 7.18 mi (13:34 / mi) +1000ft 11:59 / mi
ahr:127 max:154 slept:8.2 weight:138.6lbs shoes: red.masochist

From Big Mt, 2.5mi out then back toward Lambs, and then 1mi out, then back to the north(?). Kind of an off day. Stayed up too late last night. Pretty hot out. Legs felt kinda stiff and "not sharp." The last mile (downhill) felt good though.

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

Friday Jul 29, 2011 #

8 AM

Hiking 1:00:00 [3] 2.0 mi (30:00 / mi) +500ft 24:15 / mi
slept:9.0 weight:139.2lbs

Hike in/ out to do trail work for Wasatch in Millcreek Canyon. Fun morning/ afternoon breaking stuff w/ tools with other "Wasatchers." I hope I'm not sore tmw...

Thursday Jul 28, 2011 #

7 AM

Road Run (Trail) 1:14:05 [3] 5.33 mi (13:54 / mi) +1600ft 10:49 / mi
ahr:125 max:149 slept:8.0 weight:139.8lbs shoes: mt.masochist

Brighton to Sunset Pass and back

Super mellow and easy jog/ hike. Quads were pretty tired. No more bike or bouldering until after KM. I've used this first week of the taper to do some stuff I've sort of wanted to do but haven't b/c I was sort of being a slave to my weekly training objectives. I.e., trying to be dedicated to doing well at some ultras. My head is now back in the game. It felt good to get out on my feet this morning. Rest is the number one priority for the next 9 days.

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

Wednesday Jul 27, 2011 #

9 AM

SS MTB 1:56:24 [3] 12.67 mi (6.5 mph) +2055ft
ahr:118 max:171 slept:10.0 weight:138.4lbs

Sleepy Hollow to Mid Mt- around Park City and back
Legs felt OK. Felt mostly competent on the bike, only one fall coming up a switchback. Felt good on climb back up. Probably my last ride before KM next weekend.

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

Tuesday Jul 26, 2011 #

7 AM

Road Run (Trail) 1:03:15 [3] 5.03 mi (12:34 / mi) +1319ft 10:04 / mi
ahr:131 max:151 slept:8.0 weight:137lbs shoes: Masochist2

Easy up to SLC overlook and back. Legs felt a little tired. I just took it really easy. I didn't see anyone else on the trail until the last mile of the descent. Nice, quiet morning jog.

Yoga/ Stretching warm up/down 12:00 [1]

Monday Jul 25, 2011 #

10 AM

SS MTB 1:27:40 [4] 10.85 mi (7.4 mph) +1619ft
ahr:132 max:175 slept:10.0 weight:138.2lbs

With Ashley. Parked at Sleepy Hollow, up puke hill - crest trail- red lover's ridge and back, plus a little bit on the great western after the "puke hill" intersection.

Legs felt good, although the flash pump I got on the first climb stayed with me for the rest of the ride. I need to get a "smaller" rear cog. I'm running 32X17. I don't mind pushing a big gear but don't want to get tendonitis.

It was gray and warm out- great weather. Really fun morning, and we beat the crowds even with a 10AM start.

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

Sunday Jul 24, 2011 #

10 AM

Road Run (Trail) 55:14 [3] 5.02 mi (11:00 / mi) +684ft 9:45 / mi
ahr:120 max:154 slept:8.5 weight:138.4lbs shoes: mt.masochist

Easy jog w/ B from Redman CG to Solitude, and then back around on singletrack at Solittude. Finished w/ 3 x 10 sec hill sprints on hill leaving campground. Legs felt good. Mellow on new trails.

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

11 AM

Bouldering 21:00 [3]

Mini sesh at the black gate on the way down the canyon- did the arete, the face to the left, plus some other silly variations. We were there for about 45 minutes. I'm enjoying pretending to be a boulderer once a week.

Saturday Jul 23, 2011 #

Note
slept:9.0 (rest day)

Ending my 2 week + running streak today after sitting in the car for 8+ hours and feeling generally apathetic. My legs feel pretty good, just stiff from all of the sitting. It's time to start a bit of a taper for Katchina Mosa. Sadly, I think the bulk of the "work" for KM and, more importantly, Wasatch is done.

Friday Jul 22, 2011 #

7 AM

Road Run long (Trail) 8:44:28 [3] 28.24 mi (18:34 / mi) +8436ft 14:29 / mi
ahr:125 max:154 slept:6.5 shoes: Masochist2

Maroon Bells 4 Passes Loop in Aspen, CO w/ Ash.

After driving in 90 degree heat and not sleeping great in the van at 9500', I felt OK in the morning. We got started a little later than planned but no big deal. The weather was awesome all day. The trails were in good shape, although some of them were underwater. The stream crossings weren't too high (mid-thigh). We added an extra 1.5mi or so at the beginning b/c I thought we were supposed to stay on the Maroon Lake scenic trail when we should have turned. So, we backtracked and got on course.

We moved at a mellow pace all day. I only really felt semi-crappy on the third 12k+ pass, which was the longest and most steep. But, I never came close to having a full on bonk. So, that's a good sign of the fitness. I finished feeling like I could keep going- always a good sign.

Now, I'll get in some trail jogging over the next couple weeks and am psyched to take the SS mtb out for some miles. Maybe boulder a little too. But, today marked the end of the last big block of training for KM and Wasatch.

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

Thursday Jul 21, 2011 #

7 AM

Road Run (Road/ Trail) 51:04 [3] 5.15 mi (9:55 / mi) +700ft 8:47 / mi
ahr:130 max:156 slept:8.0 weight:139.8lbs shoes: mt.masochist

rsnake gulch TH- Pipeline- down Church Fork- rd to car

Legs were OK today. Going short and easy before long run tmw. Ran low to mid 7s/mi on the rd very comfortably (hr in 120s). Finished w/ 3 x 8sec hill sprints at TH. Went home to stretch and catch the end of the tdf stage.

Yoga/ Stretching warm up/down 9:00 [1]

Strength Training 9:00 [1]

80sec plank, band stuff for chest, 3X 10 row, curl/ db press @12.5lb, 1 leg woodchops

Wednesday Jul 20, 2011 #

8 AM

Road Run (Road/ Trail) 2:13:41 [3] 10.21 mi (13:06 / mi) +2700ft 10:28 / mi
ahr:127 max:147 slept:8.5 weight:137.6lbs shoes: Crosslite4.11

bhollow TH-pipeline to elbow fk- up the rd to Alex. Basin trail - Bowman fk trail- terraces- down rd to b.hollow TH

Felt kind of tired today. I almost stopped at .75mi, but just kept going. Ended up being a decent jog. Just took it super easy. Alexander Basin trail super overgrown in spots. Day 2 of a less-than-aesthetic loop, but new, loop.

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

Tuesday Jul 19, 2011 #

7 AM

Road Run (Road/ Trail) 2:52:42 [3] 16.05 mi (10:46 / mi) +2900ft 9:11 / mi
ahr:132 max:156 slept:7.8 weight:139lbs shoes: mt.masochist

Mill D - Deso Lake- Crest - Guardsman- down BCC rd - Mill D
1:49:05 9.45mi from blunder fork to intersection of Guardsman and BCC rd

Felt sluggish up to the crest trail but then felt a little better. I think I'm sore from yesterday's rd run. Lame. Saw a porcupine and a huge rainbow stretching form Gobblers Knob to Solitude.

The rd section felt OK, although my quads felt a little trashed by the end (6.7mi total on rd).

Yoga/ Stretching warm up/down 9:00 [1]

11 AM

Bouldering 30:00 [3]

Stopped at the black gate on my way down BCC. Did a V2/3 line up the arete, and then used up the rest of my energy working on the squeezier V5. I kind of enjoyed the lonely quiet problem solving aspect of it today. Or, rather I was trying to remember how I did the problem a few years ago. Ho hum cross training. I don't see myself putting too much energy into getting back into climbing. I do want to do those slabs on the way to Catherine's Pass though.

C • those slabs are so fun, and... 1

Monday Jul 18, 2011 #

9 AM

Road Run tempo (Road) 32:01 [3] 4.11 mi (7:47 / mi)
ahr:143 max:166 slept:7.0 weight:139lbs shoes: Nike Lunarglide

Woke at 4am w/out alarm and couldn't fall back asleep. Taking a day off from the trails (and the driving to them) to rest a little and do some errands.

Decided to try a 1.5mi "marathon pace" T rep just to see how it'd feel w/ goal hr range of 153-159 and sub 7 min/mi pace.

12:10 1.5mi wu
10:17 1.5mi T (ahr=157, avg pace= 6:52/mi)
9:32 1.12 mi cd

Legs felt OK. Time seems to move more slowly on the rd. Just wanted to get in a quick workout. Done.

Yoga/ Stretching warm up/down 12:00 [1]

stretch, foam roll, upper body band series, 60 sec plank

Sunday Jul 17, 2011 #

11 AM

Road Run (Trail) 2:41:44 [3] 10.38 mi (15:35 / mi) +3500ft 11:49 / mi
ahr:122 max:155 slept:13.0 weight:139.2lbs shoes: mt.masochist

Slept the latest I've slept all summer after taking some NyQuil last night and going to bed at 7:30p. Felt groggy but OK when I finally got up.

Mellow jog/ hike from Snowbird Entry 1 up Gad to Hidden Pk, then over to Baldy, and then down Peruvian(?) or Chip's trail. Can't remember, but different way than we went up. Felt pretty good. Usually, I don't like jogging at Snowbird b/c I've always felt weak and tired. Today was fun though. 8th day in a row I've gotten above 10,000'.

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

Saturday Jul 16, 2011 #

Note

This was my biggest "run training" week in my life. I feel a little tired after today's run. But, considering the past 2 weeks of miles and vert, I feel pretty good. I'll be lazy the rest of the day and see how I feel tomorrow morning. Next week will be my last real big week of training before Wasatch as I'll do a mini taper for Katchina Mosa.

8 AM

Road Run (Trail) 3:00:30 [3] 14.5 mi (12:27 / mi) +2900ft 10:28 / mi
ahr:122 max:163 slept:8.5 weight:138.6lbs shoes: Masochist2

w/ Seann and Ashley. Park at Sleepy Hollow, drop down to Mid Mountain, loop around, up Powerline to Shadow Lake, up Jupiter Pk, along ridge back to puke hill intersection. Lots of sustained running first 10 miles before climb up to Jupiter Pk. Legs felt tired, but I was still able to run a good bit of the uphills. Fun jog "over there."

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

Friday Jul 15, 2011 #

7 AM

Road Run (Trail) 4:45:52 [3] 18.42 mi (15:31 / mi) +5584ft 12:03 / mi
ahr:121 max:148 slept:7.0 weight:138.2lbs shoes: Masochist2

Butler fk TH- Mt Raymond- Gobbler's Knob- Deso trail to Dog Lake - Deso Lake - down to Mill D N. fk TH - last .75mi on rd to car.

With Ashley. Kind of a lot of stop and go, but good time on my feet jog. Legs felt a little heavy on climbs. Felt good over 10k. Shorter than planned b/c had to get back for Ash's haircut appt. Ugh.

Yoga/ Stretching warm up/down 9:00 [1]

Thursday Jul 14, 2011 #

7 AM

Road Run (Trail) 3:31:18 [3] 9.47 mi (22:19 / mi) +3900ft 16:03 / mi
ahr:123 max:159 slept:7.0 weight:138lbs shoes: mt.masochist

Pfeifferhorn (11, 326') jog/ hike from White Pine TH (~7700')
Actually blogged about it:
www.sandycbr.blogspot.com

Fun morning. Great glissading on the descent. Legs, lungs, and stomach did great.

Yoga/ Stretching warm up/down 9:00 [1]

Wednesday Jul 13, 2011 #

Strength Training 12:00 [2]

3x 10 renegade man @ 12.5lb, 2 X 25 curls @12.5lb, some shoulder flys, sb plank

8 AM

Road Run (Trail) 3:17:17 [3] 11.35 mi (17:23 / mi) +4640ft 12:32 / mi
ahr:132 max:155 slept:10.0 weight:138.6lbs shoes: Masochist2

Mt. Raymond via Mill B North Fork
2:07:15 5.72mi to summit
70:01 5.42mi back

Slid down a scree slope from 9900 on descent, instead of going back down on ridge. It was fine but sketchier than it looked from above. Mellow effort (again). Legs felt OK, despite sore hamstrings and bum this morning from last night's mt. bike ride. Psyched to have had another summit to myself for the second day in a row.

Yoga/ Stretching warm up/down 9:00 [1]

Tuesday Jul 12, 2011 #

7 AM

Road Run (Trail) 2:47:39 [3] 11.05 mi (15:10 / mi) +4390ft 11:01 / mi
ahr:139 max:163 slept:7.7 weight:138.6lbs shoes: Masochist2

Gobbler's Knob via Bowman Fk (parked at burch hollow TH)
1:47 5.3 out/ 60:38 back

Legs felt tired on climb but went by fairly quickly. Solid descent, esp last 3mi. Cool and gray out, just a rad vibe. This was one of my favorite mt jogs this summer. Got to spend some time alone at the summit- rare opp these days. Great morning. Started raining 5min after I got back to the car.

I was tempted to get on Mt. Raymond too but wasn't prepared for wet weather, and some serious precip looked like it was approaching. Maybe do both from a different TH later this week.

Yoga/ Stretching warm up/down 9:00 [1]

stretch, 60sec plank, stick massage

3 PM

SS MTB 1:22:21 [3] 10.43 mi (7.6 mph) +400ft
ahr:109 max:168

Busted out the singlespeed for a spin on the Pipeline today in the heat. After 20min, I felt pretty decent. Chain stayed on. Mostly flat but got in a little of climbing on switchbacks above burch hollow. Worked on bike handling a bit- felt like I was better by the end of the ride, which is a benefit of sucking at something. It's easier to improve. I want to try to ride at least once per week. Good shakeout workout w/out the pounding, as long as I can stay upright.

Stick massage the IT bands after.

Monday Jul 11, 2011 #

8 AM

Road Run long (Trail) 4:48:41 [3] 23.01 mi (12:33 / mi) +5418ft 10:16 / mi
ahr:139 max:165 slept:8.7 weight:138.6lbs shoes: mt.masochist

Awesome mt jog today:
Mill D North TH- Crest via Deso Lake- Sleepy Hollow(?) - down to Shadow Lake - Jupiter Pk - SW from summit along ridge around Shadow Lake - down to Lake - back up to Sleepy Hollow - to Crest - Mill D TH

Had a mini bonk at 16.5mi w/ stomach feeling off around that time too. But, I'm actually seeking out some bonks, so I can get better at dealing with them. (Guess I could always go out for longer.) Feel psyched with how comfortable these 4 hour jogs are feeling. Got in quite a bit of sustained jogging all over 9600'.

Used poles from TH to Crest, and then again up Jupiter Pk and along the ridge and the descent down to Shadow Lake (which was steep and a little a hairy). Getting to "ski" a little on my feet w/ the poles in hand was a blast and may be my next primary sport.

Drank about 80oz water, 7 gels, and 2 packs of Power gummies. TBD if there will be any GI issues as a result of drinking from Deso spring. Btw, I saw only 2 humans during the first 4.5 hours, but then about 10 in the last 1.5 mile.

Yoga/ Stretching warm up/down 12:00 [1]

Thorough stretch at the car, plus foam roll and some aggressive IT band stick massage.

Sunday Jul 10, 2011 #

11 AM

Road Run (Trail) 1:39:02 [3] 5.51 mi (17:58 / mi) +1735ft 13:51 / mi
ahr:118 max:160 slept:7.0 shoes: RogueRacers

Jog/ snow hike from Brighton to Catherine's Pass. Gorgeous day up there. Still a lot of snow but melting fast. Got in some capital glissading just past Mary's Lake- did a couple laps of that. Mellow Sunday outting w/ B after staying up too late at Seann's b-day party last night. Felt OK though.

Saturday Jul 9, 2011 #

8 AM

Road Run (Road) 1:07:37 [3] 7.46 mi (9:04 / mi)
ahr:133 max:150 slept:7.8 weight:138.4lbs shoes: Nike Lunarglide

w/ B. Pokey 1st 3mi, then faster pace, then mellow finish. Legs felt OK. IT bands a little tight.

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

Strength Training warm up/down 6:00 [1]

3x 10 curl, shoulder press, standing row @ 12.5lb
2 sets 1 leg woodchop on dynadisk
random core stuff

shoulders a little sore from "bouldering" yesterday. Jeez.

3 PM

Road Run (Trail) 1:29:19 [3] 5.94 mi (15:02 / mi) +1800ft 11:41 / mi
ahr:117 max:167 shoes: RogueRacers

Easy w/ B and Seann to the mine up Mineral Fork. Legs fine.

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

Friday Jul 8, 2011 #

8 AM

Road Run (Trail) 1:12:10 [3] 5.13 mi (14:04 / mi) +1600ft 10:52 / mi
ahr:138 max:155 slept:8.5 weight:138.4lbs shoes: mt.masochist

Mellow jog/ hike 2.5mi/ 1600' up Mineral Fork, then back down. After first few minutes. legs felt OK. Never been up there before- pretty cool. Hit snow at 2.4mi at 8300'. Just a short AM jog before getting back out w/ B for a few hours in the PM.

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

Strength Training warm up/down 6:00 [1]

21 push up countdown in the van to get in my token "strength workout" of the day. Sure. Just did it after the run b/c I probably wouldn't want to do it when I got home.

10 AM

Bouldering 9:00 [3]

The final nail in the coffin for what used to be my integrity as a rock climber...

Impulsive stop at the white wave wall on my way down Big Cottonwood Canyon. Did a short V2-ish prob that ended on a jug mid-wall, and then some traversing. Got kinda pumped. It was fun to climb around a little though. Hopefully, my back won't punish me for it later.

3 PM

Road Run (Trail) 2:48:21 [3] 13.4 mi (12:34 / mi) +3000ft 10:22 / mi
ahr:136 max:155 shoes: mt.masochist

Mellow w/ B- Deso loop from Mill D CCW direction. Warm, but comfy. Legs felt quite good. Solid past 2 days.

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

Thursday Jul 7, 2011 #

7 AM

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

8 AM

Road Run long (Trail) 4:08:38 [3] 21.4 mi (11:37 / mi) +3300ft 10:08 / mi
ahr:139 max:162 slept:10.0 weight:137.6lbs shoes: RogueRacers

Good to be home.
Parked at Mill D N Fork to Red Lovers Ridge, then out a few hundred yds toward Brighton til I hit a big snowbank. Turned around toward Mill Creek to Dog Lake via Great Western. Ran 3.6mi out on Deso trail from Dog lake, then back, then down to start, plus a few minute rd jog to cool down. Pushed the pace a bit after blunder fk to get past the masses.

20+ miles hasn't felt this comfortable in a long time. Would've tried to go up Mt. Raymond but was low on water. Got in a lot of sustained jogging above 8600'. Had only planned to do the Deso loop but felt good so just added on some miles.

Ate 4 gels, a powerbar, and pack of power gummies. Drank 22oz water, 22oz Heed. Ran out of fluids with 4mi to go. Nice morning.

Wednesday Jul 6, 2011 #

Note
slept:4.0 (rest day)

Up at 1am MST to fly home. Got home at 11:30a. Maybe jog today, maybe sleep all day.

Tuesday Jul 5, 2011 #

10 AM

Road Run (Road/ Trail) 1:42:26 [3] 10.0 mi (10:15 / mi) +500ft 9:47 / mi
ahr:125 max:180 slept:8.5 shoes: LunarElites

Similar to 7/3 w/ Tim B and B. Felt pretty used to the heat. Legs were good. Fast finish last .8mi. Fun run. Psyched to have been able to get out to Cherokee Park again.

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

Monday Jul 4, 2011 #

7 AM

Road Run warm up/down (Road) 30:53 [3] 3.2 mi (9:39 / mi)
ahr:121 max:162 slept:8.4 shoes: LunarElites

Easy jog w/ 4 x 20 sec rtrides

8 AM

Road Run race (Road) 18:34 [5] 3.1 mi (5:59 / mi)
ahr:175 max:181 slept:8.5 shoes: LunarElites

Crescent Hill 5K in Louisville, KY. 8th overall out of ~100. 5K PR. Legs felt dang good without 1000s of feet of vert in them. Lungs felt superpowered at elevation 500'. HR was high but effort felt fine. Didn't feel like I was going to die like I did at the end of the 5K on 6/11. Psyched to go well under my previous best time of 19:16.

splits:
1 5:55
2 6:10
3 6:02
.1 27:03

C • awesome time! i always hav... 2

Road Run warm up/down (Road) 24:56 [3] 2.61 mi (9:33 / mi)
ahr:136 max:168 shoes: LunarElites

Jog on 5k course in the light rain. Legs felt good.

Sunday Jul 3, 2011 #

7 AM

Road Run (Road/ Trail) 1:51:07 [3] 10.52 mi (10:34 / mi) +500ft 10:06 / mi
ahr:127 max:175 slept:5.0 shoes: LunarElites

Mellow jog in Cherokee Park w/ TIm B and B. Legs felt OK despite getting little sleep. 1mi on the rd to/ from park from Tim's house. Fun trails.

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

Saturday Jul 2, 2011 #

10 AM

Road Run (Road) 1:04:15 [3] 7.21 mi (8:55 / mi)
ahr:131 max:174 slept:8.0 shoes: LunarElites

2.5mi jog to the track to try to turn legs over a little. felt better getting an earlier start.

2x 400/ 400 jog (86, 91 sec). 1st 400 went kinda hard, 2nd one I wanted to see how "5K pace" felt. Felt good. Jog back. Much better run today.

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

Friday Jul 1, 2011 #

12 PM

Road Run (Road) 37:54 [3] 4.13 mi (9:11 / mi)
ahr:125 max:143 slept:6.0 shoes: LunarElites

Slow and easy w/ B in KY in heat and humidity. Felt really off til the last mile or so. Sweat tons. Welcome to the jungle.

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

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