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Training Log Archive: chino

In the 31 days ending Dec 31, 2015:

	activity	#	time	miles		km		+ft
	Bouldering	12	16:42:00
	Trail Run	9	8:41:55	46.38	(11:15)	74.64	(7:00)	6976
	Sport Climbing	2	3:18:00
	XC Ski	2	2:31:22	9.95	(15:13)	16.01	(9:27)	1495
	Strength Training	5	1:30:00
	Skate Ski	1	1:03:00	7.38	(8:32)	11.88	(5:18)	483
	Road Run	2	1:03:00	7.02	(8:58)	11.3	(5:35)	312
	Hiking	1	51:00	1.0	(51:01)	1.61	(31:42)	800
	Dog Jog	3	42:19	3.89	(10:53)	6.26	(6:46)	233
	Total	36	36:22:36	75.62		121.7		10299
averages - sleep:8.9 weight:138.2lbs

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Thursday Dec 31, 2015 #

Note
slept:10.0 weight:139lbs

11 AM

Trail Run 46:19 [3] 4.17 mi (11:06 / mi) +498ft 9:59 / mi
ahr:127 max:143 shoes: Bajada II

Orson Smith loop + out and back. Legs kinda bad. Cold, but ok. Good jog but could feel the yesterday in my legs.

2 PM

Dog Jog 15:19 [3] 1.26 mi (12:09 / mi)

The snow was pretty deep. C was in it to her shoulders.

Wednesday Dec 30, 2015 #

Note
slept:10.0 weight:139lbs

12 PM

Trail Run long 1:43:15 [3] 9.05 mi (11:25 / mi) +1306ft 10:02 / mi
ahr:137 max:162 shoes: Bajada II

Snowy long run in Corner Canyon. Miles 3 and 4 were slow in some soft snow, but legs did ok. Added some out and backs a couple times to add distance and hit goal of a 9 miler this week. Nice job.

Tuesday Dec 29, 2015 #

11 AM

Bouldering (Moe's Valley) 2:00:00 [4]

3rd day on and best day of climbing. Flash two v5s (Solid Toad and Jack's Arete) and did another tow v5s 2nd go (Underwhere, Middle Device Ignitor).
Did all the moves on Left Device Ignitor v6 but ran out of gas trying to send.

Flashed a 4 and a 3 (Hermione). Really fun day at Teepee and Ripple boulders. Solid mileage today and I feel like my head and body finally got back into the bouldering game. I actually had to keep reminding myself that I was ropeless.

Monday Dec 28, 2015 #

11 AM

Bouldering (Moe's Valley) 2:00:00 [4]
slept:9.0

Climbed at Sentinel and Pink Lady boulders.
Flashed 3, 3, 4. Tried the Swan a couple times (big move crux). Highlight was sending Pink Lady v6 on second redpoint burn. Tried Indolence v7 at end of the day but was wrecked. Fun day out w/ B, Mike and Co.

Sunday Dec 27, 2015 #

Note
slept:9.0

10 AM

Bouldering (Red Rocks) 1:30:00 [4]

Pretty fun but crowded day at the Kraft boulders. Didn't send much but worked Monkey Bars Right v6 a bit. Did all but one of the moves. Steep.
Sent The Pearl (v5) and flashed Potato Chips (v2). I didn't climb as well as I'd hoped but it what it is. First real day of outdoor bouldering in months.

Saturday Dec 26, 2015 #

Note
slept:9.5 weight:138.4lbs

Good sleep.

9 AM

Trail Run 39:00 [3] 3.12 mi (12:30 / mi) +500ft 10:51 / mi
shoes: Bajada II

COLD w/ B in the snow in Corner Canyon. Legs pretty good.

Friday Dec 25, 2015 #

Note
slept:10.0 weight:139.6lbs (rest day)

Snowed tons last night.

Sitting or standing in one place the whole day. Shoveled snow. Probably burned about 100 calories today. Ugh.

Thursday Dec 24, 2015 #

Note
slept:8.5 weight:138.4lbs

11 AM

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

Kind of a bust of a day- felt kinda weak and had a somewhat bad attitude. It was just crowded enough with people who weren't paying attn and/or were talking incessantly. Little kids running around. Ended up sending a semi-hard 6 after watching Ellen crush it, so that saved the day. Still a good day at the gym with B.

Wednesday Dec 23, 2015 #

Note
slept:10.4 weight:139lbs

Up at 8:10. Nice job.

10 AM

Trail Run 1:13:00 [3] 6.0 mi (12:10 / mi) +1028ft 10:28 / mi
ahr:133 shoes: Bajada II

Snowy jog from Eques. Center up to BST/ Potato Hill. Involved some out and backs after hitting knee to waist deep snow on Rd Potato Trail. Legs held up ok. Low back a bit stiff on last 1.5mi but held up fine. Slow, but fun to be out there. Trudging through the snow cooked me a little. Biggest run miles in a long time. :)

Tuesday Dec 22, 2015 #

Note
slept:10.0 weight:137lbs

Slept til 9! Calves kinda sore, but body feels pretty good. Dumping right now. Gym day on tap anyway.

11 AM

Bouldering (Gym) 2:00:00 [5]

Awesome session. Sent 3 v7s I'd not done. Drank a bottle of Skratch labs. Good mental skills today- reading the routes, strategizing. Psyched.

1 PM

Strength Training 30:00 [4]

Weights, core, plus campusing and off set pull ups on the campus board. Solid. Feel strong. Now, I just need to get on something outside.

Monday Dec 21, 2015 #

Note
slept:10.5 weight:139.4lbs

Heavy from pizza last night, I guess. Body feels decent after hibernation sleep.

10 AM

Trail Run 1:15:05 [3] 7.32 mi (10:15 / mi) +1123ft 8:57 / mi
ahr:143 shoes: Montrail Rogue Fly

Anns-Clarks Loop starting at Equestrian Center. Tried to keep hr below 145, so got in some hiking on the ups. Good legs. Low back stiff the last 2mi but ok. Good packed snow conditions. Really fun run. Encouraging.

4 PM

Dog Jog 12:00 [3] 1.13 mi (10:37 / mi) +133ft 9:33 / mi
shoes: Saucony Ride 6

Cold, wind, and snow. Pretty epic little jog with C from Orson Smith. Fun.
I wore the Garmin b/c I wanted to see the distance. We end up running quite a bit. Decent shakeout.

Sunday Dec 20, 2015 #

Note
slept:9.3 weight:137.6lbs

11 AM

Bouldering (Gym) 2:00:00 [4]

Super fun session on new problems. Flashed 2 new 5s, a soft 7 by Shannon, another 6 first go I hadn't tried in weeks. I also did a new hard 6 by Shannon, which is rad- doing a Shannon 6 in a day. Did another 5 at the end, plus a hard 4. A lot of volume. Also worked on a 7 with some big moves. Finished with some core stuff upstairs. Psyched.

I think lifting weights is actually helping my power. Psyched to keep it up.

Saturday Dec 19, 2015 #

Note
slept:8.8 weight:138.4lbs

11 AM

Skate Ski (Mt. Dell) 1:03:00 [4] 7.38 mi (8:32 / mi) +483ft 8:02 / mi
ahr:132 max:173

Fun day out. No falls. Got my legs back and remembered how to do it after about 30min. Much more fun than classic for me.

Friday Dec 18, 2015 #

5 AM

Road Run 31:00 [3] 3.5 mi (8:51 / mi) +148ft 8:31 / mi
slept:7.0 shoes: GreenMirage3

Tried to bail but couldn't fall back asleep. Legs good. Low back stiff. Decent jog though. Nice.

5 PM

Sport Climbing (Gym) 1:18:00 [4]

7 gym pitches
Flash 10b+11a, 11c, 12a, 12a
1 hang 12a, 11b
Got pretty pumped but felt ok. I guess I climbed ok considering I've been up since 4:45am, jogged, gone to work, and then to the gym. Fun session. Curious to see how hard I can climb inside this winter before I re-start training for climbing. 2 week training camp has begun. Psyched.

Thursday Dec 17, 2015 #

Note
slept:8.0 weight:138.2lbs

Running after work today. Body and mind are good this morning. Getting psyched for the break.

4 PM

Trail Run 55:50 [3] 4.5 mi (12:24 / mi) +873ft 10:29 / mi
shoes: Saucony Ride 6

Snowy from Orson Smith. Double out and back. Legs were fine. Head is the issue. Jogging uphill into a frigid headwind, "Why am I doing this?" It ended up being a good jog/hike. Last 1.5 mi was on pretty soft snow. Slow, but got in a little vert. One day at a time. Rebuild the engine.

Wore the hrm, but it was schizy. Avg hr said 132, but was lower.

Wednesday Dec 16, 2015 #

Note
slept:8.5 weight:139lbs

Fat from eating cookies B opened last night that were supposed to be a gift to someone. Jeez.

4 PM

Bouldering (Gym) 1:12:00 [3]

Climbed ok. Worked a 7 with big moves. Repeated some 5s and a 6.

5 PM

Strength Training 6:00 [3]

weights
shoulder db fly 4@20lb, 2 sets 4 @25lb
'db curls 2 sets of 4@35lb, 3rd 1@35lb, then 3 @30lb
plus core stuff at home
3 x15 swiss ball squats

Tuesday Dec 15, 2015 #

Note
slept:8.3 weight:138.6lbs

Day 2 of shoveling snow.

7 AM

Bouldering (Gym) 30:00 [3]

Quick sesh before school b/c of a late start. Rad. Repeated some stuff up to v5. Didn't feel great but climbed fine. Whatever.

Strength Training 15:00 [3]

weights after bouldering
db chest press 3 sets of 6 reps @ 40,40, 45lb
1 arm db bent row 3 sets of 6 @40,40,45lb
3 sets of core stuff: weighted A frame, leg lilfts, wood chops
Quick circuit. Might do more after work if I make it back down there.

Monday Dec 14, 2015 #

Note
slept:7.6 weight:137.2lbs (rest day)

2 snow shoveling sessions. Was going to hit the gym but bagged it. I ended up getting a headache. Likely hit the gym next 2 days. Psyched for the 2 week cardio training camp over the break. Rebuild the engine!

Sunday Dec 13, 2015 #

Note
slept:11.0 weight:137.8lbs

Big sleep after staying up til 9:30. Legs pretty stiff today but going skiing again.

10 AM

XC Ski (American Fork) 12:00 [3] 0.85 mi (14:07 / mi)

Aborted ski attempt. Bad conditions.

12 PM

Trail Run 32:17 [3] 3.04 mi (10:37 / mi) +373ft 9:31 / mi
shoes: Montrail Rogue Fly

Potato Soup Loop with B and C + some extra to hit 3. Legs actually pretty good. Nice.

Saturday Dec 12, 2015 #

Note
slept:9.7 weight:137.8lbs

XC Ski (Millcreek) 2:19:22 [3] 9.1 mi (15:19 / mi) +1495ft 13:15 / mi

From the gate to the yurt with B and C. About 1h40m up. Great weather. No falls. Legs were decent, definitely wobbly when I had to kick on the flats on the way down. Drank ~10oz water, ate 1 Clif Bar. Pretty fun, but I think I like skating better. I was hoping to get psyched to ski more but I think I'm just not a winter sports guy. Oh well. Cool to sort of be in the mt.s for over 2 hours regardless.

3 PM

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

Ok gym sesh. Legs were ok. Did a couple new 5s, tried a couple 6s and a 7. Got to same high point on hard green 6 proj. Glad I went. It was fun. Jeez, I climb just as well when I'm skiing, running, or whatever.

Friday Dec 11, 2015 #

Note
slept:7.6 weight:137lbs

Thursday Dec 10, 2015 #

6 AM

Road Run 32:00 [3] 3.52 mi (9:05 / mi) +164ft 8:42 / mi
slept:8.5 weight:137.6lbs shoes: Saucony Ride 6

Hood loop w/ gully section. Legs not great, low back stiff. Nice temps though. Just need to adapt to the weight lifting I've added.

5 PM

Dog Jog 15:00 [3] 1.5 mi (10:00 / mi) +100ft 9:24 / mi
shoes: GreenMirage3

Good bit of jogging on the Orson S loop with C. DId a full loop, then out and back. Ended up being a decent shake out from the AM and sitting at work all day.

Wednesday Dec 9, 2015 #

Note
slept:7.8 weight:137.6lbs

Deep sleep. Feeling the work from last night. Foggy brain.

Tuesday Dec 8, 2015 #

Note
slept:7.9 weight:138.4lbs

4 PM

Bouldering (Gym) 54:00 [4]

ok sesh. Did white 6 from last night 1st go today. Stuck 2nd move on hard green 6 proj twice but couldn't do 3rd move. Flashed a new 5 and 6, did a couple 4s on the 45 wall. Tried another hard 6. Did a hard 3 and 4. Decent mileage, I guess.

5 PM

Strength Training (Hangboard, Weights) 30:00 [3]

Pretty fun session upstairs
Circuited the following:
3 sets lat pulldown: 3 reps @135, 4 reps @135, 3 reps @150
db chest press 3 sets, 6 reps each- 35lb, 40lb, 45lb
shoulder db fly- 3 sets of 4 @20lb
db curls- 3sets of 4 reps-30, 35, 35lb
3 sets A frame with 20lb med ball-10reps, 12,12
8 go get ems (4 per side)- easiest those have ever felt.
leg press- 3 sets @90lb reps 10, 8, 8- felt fine but I want to make sure I can walk tmw.

Weighted hang 4 sets of 10sec with +35lb (failed at 6sec on 4th rep)
set 5 -10sec +30
set 6- 10sec +25
Not a great weighted hang workout. I need to do the hangboard stuff by itself first before weights or on another day.

In all, a solid day at the gym. It feels good to do more than just climb, change it up.

Monday Dec 7, 2015 #

Note
slept:8.0 weight:137.6lbs

Feel ok this morning. Woke up a bunch of times. Climb at the gym today.

5 PM

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

Climbed ok. Fell off finish of new 6 on the 45. Felt rushed b/c team kids were about to invade. So, I could've been wiser with warming up. But, I felt strong.

Linked the 1st 6 moves of the hard green v6 proj, which is great progress from last week. I'd never stuck the 2nd move before. So, no new sends but did some hard moves. I'll try both again tmw after warming up, then the plan is to lift and do weighted hangs.

Sunday Dec 6, 2015 #

Note
slept:11.0 weight:137.4lbs

Big sleep after watching Meru last night. Kind of stiff today, brain is foggy. Wake up! Get psyched.

10 AM

Trail Run 52:00 [3] 4.68 mi (11:07 / mi) +625ft 9:52 / mi
shoes: Saucony Ride 6

Easy with B and C. Walked when I felt like it. Mellow time on my feet. Did the Ann's/ Clark's loop CCW. Pretty fun. Windy but not too cold overall. Be patient.

Saturday Dec 5, 2015 #

Note
slept:8.6 weight:137.8lbs

9 AM

Hiking 51:00 [3] 1.0 mi (51:01 / mi) +800ft 29:01 / mi

To/ from Hideaway

10 AM

Sport Climbing (American Fork) 2:00:00 [5]

11b X 2, 3 burns to the top of Green Violetear 12d. 2 hung it on 3rd go. Progress, but super tired today. Good conditions.

Friday Dec 4, 2015 #

Note
slept:7.7 weight:138.4lbs (rest day)

Feel good this morning. Legs ok.

Thursday Dec 3, 2015 #

Note
slept:7.9 weight:139lbs

Plan to run today. Do it.

4 PM

Trail Run 45:09 [3] 4.5 mi (10:02 / mi) +650ft 8:50 / mi
shoes: Saucony Ride 6

Orson Smith loops. Pretty good legs. Fun jog. mi4 in 7:38. Getting more psyched.

Wednesday Dec 2, 2015 #

Note
slept:8.3 weight:138lbs (rest day)

Super deep sleep. Feel decent this morning. Upper body a little stiff getting out of bed from weights last night.

Read on the couch after work, fell asleep for about 20min, I think. Lazy afternoon. Felt great.

Tuesday Dec 1, 2015 #

Note
slept:8.2 weight:138.4lbs

4 PM

Bouldering (Gym) 1:00:00 [4]

Didn't send anything harder than v4 but did some hard moves on a hard 6 and an 8 in the cave- my version of limit bouldering.

5 PM

Strength Training 9:00 [3]

low rep weights:
db chest press 3x 6 @ 35lb
lat pull down 3 sets of 3 reps (150, 135, 135)
shoulder db fly 3 x4 reps @20lb
2 sets db curls 25, 20, 1 set with curl bar @40lb (a little medial tendonitis feeling in rt elbow, so didn't do more)
core stuff (leg lifts, a frame w/ med ball)
at home:
3 sets swiss ball squats 15 reps (+15, 25, 25)

Good session, I suppose. Keeping it quick and simple for now but just trying to change it up a little.

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