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Training Log Archive: chino

In the 31 days ending Dec 31, 2016:

	activity	#	time	miles		km		+ft
	Bouldering	13	21:00:00
	Trail Run	12	15:07:53	88.2	(10:18)	141.94	(6:24)	11961
	Road Run	2	1:20:40	9.18	(8:47)	14.77	(5:28)	294
	Hiking	1	45:00	1.6	(28:07)	2.58	(17:29)	225
	ExtremeWalking	1	42:00	3.0	(14:00)	4.83	(8:42)
	Strength Training	2	12:00
	Total	30	39:07:33	101.98		164.12		12481
averages - sleep:8.7 weight:136.2lbs

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Saturday Dec 31, 2016 #

Note
slept:9.5 weight:137lbs

Didn't sleep great. Feel ok though.

11 AM

Trail Run (American Fork) 1:32:20 [3] 7.4 mi (12:29 / mi) +1537ft 10:26 / mi
shoes: Bajada II

Slow and easy with B and C and dozens of others trying to find clear skies. Legs were so-so, head not great. Kind of a lot of stop and go and soft snow conditions. Good to get up there. The air is total butt in the valley- sad and scary. Humans, man.

Friday Dec 30, 2016 #

Note
slept:10.4 weight:137.8lbs

10 AM

Bouldering (Gym- Millcreek) 1:42:00 [4]
shoes: Miura VS Blue

Fun sesh. Flashed two 6s and a few 5s. Did most of the moves on a 7 or two. Felt good, and then powered down fast. Fun to climb on new probs and see some folks we rarely run into.

Thursday Dec 29, 2016 #

Note
slept:10.4 weight:138.2lbs

Xmas candy before bed. I can feel yesterday's run in my legs. Probably b/c of the 4 hour drive right after. Hopefully do 12+ today.

10 AM

Trail Run (Corner Canyon Loops) 2:19:44 [3] 13.6 mi (10:16 / mi) +2149ft 8:56 / mi
shoes: Bajada II

Good long jog. Goal was 12. Thought about cutting it short during first couple miles, but I think I always do that. Anyway, legs and head came around, and I shot for 13mi and/ or at least 2:12 for a ~10% increase over the long run last week. Drank 8oz water and ate a GU at 83 (I think), which helped tons. Felt so rad to feel good 10min in. Jogging psyche is healthy today. No hip or back pain. Nice.

Wednesday Dec 28, 2016 #

Note
slept:10.4

10 AM

Trail Run (Hurricane Rim) 1:18:11 [3] 7.45 mi (10:30 / mi) +844ft 9:29 / mi
shoes: Saucony Ride 8

Mostly slow and easy with B and C in the mud and dirt. Legs pretty good, even on the climbs. Pretty rad out there. Can't believe how muddy it was. Glad we mostly bouldered this trip b/c of the trail conditions. Maybe run 12 tmw. Air is soupy.

Tuesday Dec 27, 2016 #

Note
slept:10.5

11 AM

Hiking 45:00 [3] 1.6 mi (28:07 / mi) +225ft 24:49 / mi

Lugging a crashpad around Moe's.

Bouldering (Moe's Valley) 2:30:00 [4]
shoes: Miura VS Blue

Flash Israil v6
Send Underwhelmed v6
Send Huntsman Graffiti v5 tall 1st go today, tried it years ago- really psyched to send this one, but hand almost popped off at the lip and kinda scared the hell out of me. Ankles or legs would've likely been f'ed if I'd fallen there. Not worth it.

Also, got to a hightpoint on Rippler (v6). Anyway, fun day but not hat fulfilling like after sport climbing or a good run. I need to figure out what I want to focus a little more on.

Monday Dec 26, 2016 #

Note
slept:6.4 weight:136.8lbs

Woke at 5:20 w/out an alarm. Ugh.

2 PM

Bouldering (Moe's Valley) 1:30:00 [4]
shoes: Miura VS Blue

Decent sesh. Send Device Ignitor Left (v6) 2nd go of day. Flash Backhoe v5, and two v4s, plus some v3. Repeated another 3. Worked Funky Fish v7 and Ripploid (?) v6. Psyched to Device Ignitor so fast. It was the obj of the day.
TBD what we do tmw- jog or boulder.

Sunday Dec 25, 2016 #

Note
slept:8.1 weight:139lbs

Holy weight gain! wtf! Up past 11 after a fam thing. Crappy sleep and feel like a fat slob. Sh_t. Fam stuff again today with blizzard driving conditions. Not psyched.

Saturday Dec 24, 2016 #

Note
slept:12.1 weight:135.6lbs

11 AM

Road Run 43:33 [3] 5.08 mi (8:34 / mi) +94ft 8:26 / mi
shoes: Saucony Ride 8

Easy on the rd. I did it! Avg sub 9 for a jog going easy. Wind out of the south but temps not too bad. Light rain. Plugged into a podcast for the last 2mi, which might be my rd jogging ticket to stay out longer. B+C hit the trails, but I wanted to avoid slow and slushy. I want to know I can run multiple miles without walking. I need a good loop around here I can just mindlessly do.

1st time jogging at the track in the hood.

Friday Dec 23, 2016 #

Note
slept:8.3 weight:136.4lbs

Up too late last night for B's work Xmas party. But it was fun. Gym today. No running unless I run to pick up the van.

12 PM

Bouldering (Gym) 1:36:00 [4]
shoes: Miura VS Blue

Good sesh. Flash new 5 and 6. Fell going to finish on two 6s on the 45...so close enough. Did another new 5, flashed a few new 3s and 4s. Finished with cave 4. Mm of progress on hard green 6 on the 45. Psyched to still feel strong at the gym, despite more jog miles. Psyched.

Thursday Dec 22, 2016 #

Note
slept:8.6 weight:136.4lbs

9 AM

Trail Run (Corner Canyon Loops) 1:56:17 [3] 12.0 mi (9:41 / mi) +1410ft 8:43 / mi
shoes: Bajada II

Kinda felt like crap the whole time but I guess it went ok. Goal was to not have a bad attitude and cover 4-5mi in first hour, and then get 11 under 2 hours. Pace was better than expected overall, so I'm happy with the run. I just felt awful. Oh well. Good job getting it done. No water or gels. Trails in pretty good shape but kinda grainy in parts. Need to avoid the aqueduct trail, which was in the worst shape of all the trails. I had zero climbing legs today. Hip flexors were super stiff.

3 PM

ExtremeWalking 42:00 [3] 3.0 mi (14:00 / mi)

Walked home from the dealership after dropping off the van. Shakeout power walk.

Wednesday Dec 21, 2016 #

Note
slept:7.6 weight:136.4lbs

Hope to jog easy after work, and longer run tmw. Last work day of 2016!

5 PM

Road Run 37:07 [3] 4.1 mi (9:03 / mi) +200ft 8:39 / mi
shoes: Saucony Ride 8

Gully loop CCW. Legs kinda garbage and general stiffness from too much sitting at work today. Oh well. Head was fine. Funny how I don't need music as much on the rd as on dirt. Weird. I'd hoped to move faster but pace was pretty slow climbing up the first mile, and then in the gully. NBD. Hope to get out for 11+ tmw.

Tuesday Dec 20, 2016 #

Note
slept:7.1 weight:137.8lbs

Up late after a fam event. What's up with my weight?

4 PM

Bouldering (Gym) 1:15:00 [4]
shoes: Miura VS Blue

Decent sesh. Did a new 6 no the 45 1st of the day after not being able to do the last 2 moves on it on Fri. Felt easy. Rad.
Worked a crimpy (soft) 9, progress on another new hard 6, repeated two 5s in the cave to finish. Legs feeling fine.

5 PM

Strength Training 6:00 [3]

3x8@ 20lb db shoulder press
3x8 @ 10lb db shoulder fly
+ core stuff at gym and home

Monday Dec 19, 2016 #

Note
slept:8.0 weight:136.8lbs

4 PM

Trail Run (Church BST) 1:02:21 [3] 6.41 mi (9:44 / mi) +500ft 9:03 / mi
shoes: Bajada II

Mellow loops and out and backs. Legs ok on and off, but overall a good jog. Not my fave place to start but was cool today.

Sunday Dec 18, 2016 #

Note
slept:9.7 weight:136.8lbs

Gut bomb cake for dessert last night. Yikes.

11 AM

Bouldering (Gym- Lehi) 2:00:00 [4]
shoes: Miura VS Blue

Good sesh. Flash two 6s, did another 6 2nd go. Flashed a couple 5s, plus mileage trying some 6s and 7s. Fun to get a change of scenery and not climb totally crappy after 10 miler yesterday.

Saturday Dec 17, 2016 #

Note
slept:10.1 weight:135.6lbs

Feel kinda wrecked from the gym last night. It was basically a limit bouldering sesh.

11 AM

Trail Run (Corner Canyon Loops) 1:48:00 [3] 10.2 mi (10:35 / mi) +1579ft 9:14 / mi
shoes: Bajada II

Really good snow jog. Trails were mostly decent. Just made myself take it super easy first 7 miles or so. Added a bit up Clarks to get more vert late in the jog and then picked up that pace the last mile or so. Nice one. Felt rad to not have any homework to do or anything.

Friday Dec 16, 2016 #

Note
slept:7.7 weight:135.6lbs

Hope to jog today before a fam thing.

4 PM

Bouldering (Gym) 1:00:00 [4]
shoes: Miura VS Blue

Should've just climbed easy but did 2 new 5s and tried all the new 6s and a 7. Didn't feel great, but no surprise. Felt good to move a bit.

Thursday Dec 15, 2016 #

Note
slept:7.9 weight:135.4lbs (rest day)

Didn't sleep great. Upper body a little sore from the gym and not stretching enough after but not as bad as I thought it'd be. Last night of class for the semester!

Wednesday Dec 14, 2016 #

Note
slept:7.7 weight:135.4lbs

5 PM

Bouldering (Gym) 2:00:00 [4]
shoes: Miura VS Blue

Great sesh but stayed too long. Oh well. Sent two v6s I couldn't do a month ago. Felt strong. Mm of progress on hard 7 proj. Fun.

Tuesday Dec 13, 2016 #

Note
slept:7.6 weight:135.4lbs

6 PM

Trail Run 30:43 [4] 3.3 mi (9:18 / mi) +94ft 9:04 / mi
shoes: Saucony Ride 8

Quick jog sesh. 10min wu, 4x 45 sec hard with uphill finish (~200m), 1 flat 45 sec hard, then slow jog home + some to get 30min. I need to jsut go easy to build the base, not try to do workouts from Hudson (wk 6) :)
Nice job getting out. Jogging begets jogging.

Monday Dec 12, 2016 #

4 PM

Trail Run (Corner Canyon Loops) 52:04 [3] 5.65 mi (9:13 / mi) +654ft 8:18 / mi
shoes: Bajada II

New start variation from O Smith. Pretty good jog. I should always go over there over jogging on the rd. Just reminding myself for the next time there's any doubt. Good head. Thought about going a little longer but want to keep this current jog psyche sustainable.

Sunday Dec 11, 2016 #

Note
slept:10.9 weight:135.6lbs

2 PM

Bouldering (Gym) 2:00:00 [4]
shoes: Miura VS Blue

Amazing sesh. Sent the lavender 6 proj 1st go. Been working that for like 6 weeks. Also sent a hard 7 I couldn't touch when it was set a month or so ago. Boom. Flashed a new 5. Psyched.

Saturday Dec 10, 2016 #

Note
slept:10.5 weight:136.8lbs

Slept ok but don't feel rad. Last weekend of homework for a few weeks. Bust it out.

11 AM

Trail Run (Corner Canyon Loops) 1:21:00 [4] 8.14 mi (9:57 / mi) +1377ft 8:35 / mi
shoes: Bajada II

Slushy for miles 2-4, then mostly dry and aided conditions. Decent legs and head. Nice job, dude.

Friday Dec 9, 2016 #

Note
slept:6.2 weight:135.6lbs

Hope to hit the gym today.

4 PM

Bouldering (Gym) 1:30:00 [4]
shoes: Miura VS Blue

Fun sesh with B. Flash four new 5s. Worked some 6s and 7s. Good vibes. Great to move after a uninspired day at work. I think training begins for a Feb trail 1/2 marathon tmw. Interesting.

Thursday Dec 8, 2016 #

Note
slept:8.5 weight:135.4lbs (rest day)

Wednesday Dec 7, 2016 #

Note
slept:8.5 weight:135.8lbs

5 PM

Trail Run 33:00 [3] 3.05 mi (10:49 / mi) +427ft 9:33 / mi
shoes: Bajada II

Slow and easy by headlamp with B and C. Legs so so but really cool to get out and see the lights from above town. 1st trail jog by headlamp in a long time.

Tuesday Dec 6, 2016 #

Note
slept:7.4 weight:135lbs

4 PM

Bouldering (Gym) 1:15:00 [4]
shoes: Miura VS Blue

Decent sesh. Sent a 5 and a 6 on the slab- pretty cool. Made some progress on a 7 on the vert wall.

5 PM

Strength Training 6:00 [3]

db shoulder press 3x 8 @20lb
db shoulder fly 3x 8@10lb
3 sets core

Monday Dec 5, 2016 #

Note
slept:8.0 weight:134.8lbs

Sunday Dec 4, 2016 #

Note
slept:10.5 weight:135lbs

Cake and ice cream last night. Man, it was good.

10 AM

Trail Run (Church BST) 41:41 [3] 4.0 mi (10:25 / mi) +409ft 9:30 / mi
shoes: Bajada II

Mostly easy with B and C on the loop with 3x 8sec hill sprints and a little more jogging at the end to hit 4.

2 PM

Bouldering (Gym) 1:42:00 [4]
shoes: Miura VS Blue

Decent sesh. Flash new 5, send new 7, worked some other stuff. Pretty fun.

Saturday Dec 3, 2016 #

Note
slept:9.5 weight:135.4lbs

11 AM

Trail Run (Corner Canyon Loops) 1:12:32 [3] 7.0 mi (10:22 / mi) +981ft 9:09 / mi
shoes: Bajada II

Easy with B on crap legs but good conditions, not too cold. Good to be out, just not in shape. Maybe needed to eat more or later breakfast before starting.

Friday Dec 2, 2016 #

Note
slept:5.7 weight:136.8lbs

Maybe gym after work.

4 PM

Bouldering (Gym) 1:00:00 [4]
shoes: Miura VS Blue

Quick sesh with B. Sent the black 6 proj. Psyched. No real progress on lavender or blue 6 projs but that's ok. Great to get out and move a bit before celebrating the weekend.

Thursday Dec 1, 2016 #

Note
slept:8.1 weight:135.4lbs (rest day)

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