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Training Log Archive: chino

In the 31 days ending Jan 31, 2017:

	activity	#	time	miles		km		+ft
	Bouldering	13	19:57:00
	Road Run	11	12:27:47	87.52	(8:33)	140.85	(5:19)	2993
	Trail Run	4	4:53:53	27.54	(10:40)	44.32	(6:38)	5169
	Sport Climbing	1	2:00:00
	Yoga/ Stretching	3	33:00
	Dog Jog	2	18:48	1.86	(10:07)	2.99	(6:17)
	Total	34	40:10:28	116.92		188.16		8162
averages - sleep:8.8 weight:136.8lbs

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Tuesday Jan 31, 2017 #

5 AM

Road Run 43:37 [3] 5.06 mi (8:37 / mi) +109ft 8:27 / mi
slept:7.5 weight:136.4lbs shoes: Saucony Ride 8

Woke 30min before 5am alarm. Easy in the hood. Soupy air. Legs ok.

4 PM

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

46pts, v1-8!!
Pretty good sesh. Sent v6 proj on the 45 1st go. Boom. Saw some kid on an old 8. It looked cool, so I gave it a go. and sent it before the end of the sesh. Basically did it twice as I fell touching the finishing jug on a go. Anyway, psyched to work it and send an 8 in a single session. I should do AM runs more often on climbing days.

7 PM

Dog Jog 8:06 [3] 0.9 mi (9:00 / mi)
shoes: GreenMirage3

Monday Jan 30, 2017 #

Note
slept:7.2 weight:135.8lbs (rest day)

Bad sleep. Took 90+min to fall asleep, woke a few times throughout the night. Slept too late yesterday.

Multi-hour lightswitch change adventure sucked up post-work run time. NBD. Air is awful anyway. Back at it tmw.

Sunday Jan 29, 2017 #

Note
slept:10.5 weight:136.4lbs

11 AM

Trail Run (Corner Canyon Loops) 1:16:19 [4] 7.3 mi (10:27 / mi) +1295ft 8:57 / mi
shoes: Bajada II

Unexpected trail jog after doing some homework. Legs were kinda sore but let me run ok. Not too hazy. Trails in pretty good shape. Glad to get out. Drove to the TH thinking maybe 3mi max and just eased into it, hiking most of the early climbing.

2 PM

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

9 pitches
10a+10d, flash 12a, 12a, 12a; 1 hang 12b, fall at last bolt 12b; 1 hang 12b, fall at last bolt 12b
Good enough endurance up to 12a. My power is decent. Fun to change it up. So psyched I got in that run. Solid day of exercising.

Saturday Jan 28, 2017 #

Note
slept:10.0 weight:137.2lbs

10 AM

Road Run 2:04:19 [4] 15.08 mi (8:15 / mi) +872ft 7:49 / mi
shoes: Saucony Ride 8

Pretty good run with some highs and lows the last few miles. Overall a good one, though I'm ready to get back on the trails. I did a mile from the esquest center on the snow intending to wrap around on the BST, but the BST wasn't tracked out. Nice job. ~12oz water, 1 gel at ~88min. One ~2min restroom stop/ water refill 6 or so miles in.
Miles 12-14 in 7:33, 7:50, 7:50

Friday Jan 27, 2017 #

4 PM

Bouldering (Gym) 1:18:00 [3]
shoes: Miura VS Blue

35pts, v0-6
Sent an old 6 proj, high point on another two 45 wall v6 projs. Didn't fel rad, but not terrible. Good to move.

Thursday Jan 26, 2017 #

Note
slept:8.2 weight:136.4lbs (rest day)

work + school

Wednesday Jan 25, 2017 #

Note
slept:7.8 weight:137.4lbs

Need to get to bed earlier. Run after work today if snow isn't too epic.

6 PM

Road Run 58:15 [3] 6.4 mi (9:06 / mi) +156ft 8:54 / mi
shoes: Saucony Ride 8

Easy with B in cold and flurries. Legs not rad but super easy pace anyway. Kinda fun to run by headlamp.

Tuesday Jan 24, 2017 #

Note
slept:7.5 weight:137lbs

Took over an hour to fall asleep last night.

4 PM

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

30pts, v1-6. Kinda weak sauce today but sent hard 6 on the 45 I couldn't start a month ago. Nice.

6 PM

Dog Jog 10:42 [3] 0.96 mi (11:09 / mi)
shoes: GreenMirage3

Monday Jan 23, 2017 #

Note
slept:8.8 weight:137.4lbs

4 PM

Road Run 1:01:13 [3] 7.1 mi (8:37 / mi) +247ft 8:21 / mi
shoes: Saucony Ride 8

Decent jog in the cold and gray with some flurries after lazy legs the first few miles. Shot for 5mi, then 60min, then just went for 7. Nice job. Easy effort throughout except tried a little harder on climb up 114 during last mile, which felt good.

Psyched I got out but didn't really doubt I would. No 5k this weekend b/c the SLCTC race is full. That makes that decision easy. NBD. Had only been planning on it maintain run psyche before I got into Mt. Hood.

Sunday Jan 22, 2017 #

Note
slept:10.5 weight:137.4lbs

Big sleep. Maybe too much wine last night. Gym, then maybe jog later.

12 PM

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

Awesome sesh. 44pts, v1-6. Sent 3 6s, flashing one of them. Sent a hard 5, high point on v6 45 proj. Tried some other 7s and 8s. Felt strong. Rad.

2 PM

Yoga/ Stretching 12:00 [1]

stretching, core, PT stuff at home

Saturday Jan 21, 2017 #

Note
slept:10.5 weight:137.4lbs

Woke to 3-4in of snow. Just shoveled the drive. TBD what happens with run plans. In the meantime, homework.

1 PM

Road Run long 1:53:17 [3] 12.6 mi (8:59 / mi) +370ft 8:45 / mi
shoes: Bajada II

Almost a long run fail. Went out 7.23 in 68:51 in lots of snow and slush and a-hole drivers. Came home deciding to try again tmw and had to pee. Took off my running stuff, uploaded to Strava and saw that other people were doing their long run today. Mindy ran 12 this AM when the snow was insane. Plus, I didn't feel bad or anything.

So, I went out for 5.38 in 44:26. Nice job. Jeez.

Friday Jan 20, 2017 #

Note
slept:7.5 weight:137lbs

Right SI is pissed from so much sitting yesterday. Foam rolled it this AM, which helped. Gym or jog after work.

4 PM

Bouldering (Gym) 1:12:00 [4]
shoes: Miura VS Blue

27pts, v1-8(?!)
Wonky grades on the new cave probs. v8 2nd go, v6 2nd go, flash easy 5. Idk. Whatever. The 8 is more 6/7 but all crimps and body tension, so I'll take the grade until they downgrade it. Felt pretty awful at first but psyched to do the 6 and 8. Feel just kinda wrecked and off from long work day last night and relatively bigger weekday runs on M and W.

L run on tap for tmw. I hope the weather isn't too crappy. Que sera sera.

Thursday Jan 19, 2017 #

Note
slept:7.5 weight:137lbs (rest day)

Didn't sleep well. Long day with conferences tonight. Legs feeling less sore this morning.

Wednesday Jan 18, 2017 #

Note
slept:8.0 weight:136.2lbs

In bed at 8:40 but took a while to fall asleep. Head and nose still stuffy. It must just be from the inversion. Nice.

Run on tap after work- either 800s or maybe try to get above the smog.

4 PM

Trail Run (Corner Canyon Loops) 1:12:06 [3] 7.0 mi (10:18 / mi) +1202ft 8:52 / mi
shoes: Bajada II

Good trail conditions, except for mud before it got cold. Legs were total butt on any uphill after the first mile. Oh well. Only saw one other person and was able to get above the inversion. Awesome easy jogging through the woods. Legs are hurting from the descent on Monday. Good jog though.

Tuesday Jan 17, 2017 #

Note
slept:8.3 weight:136.2lbs

Legs a little tired and barely sore from the descent yesterday. Gym after work today.

4 PM

Bouldering (Gym) 1:00:00 [3]
shoes: Miura VS Blue

Low mo and energy. Just repeated stuff for mileage. 75pts, v0-6

Monday Jan 16, 2017 #

Note
slept:10.7 weight:135.6lbs

10 AM

Trail Run (Bells Canyon) 1:14:12 [3] 6.09 mi (12:11 / mi) +1556ft 9:49 / mi
shoes: Bajada II

Awesome snow jog and 1st with the microspikes, which are rad. Got to the lower falls in ~44min with taking trail around lower res to get there. Same route back down.
Fewer than expected people out there and good conditions. Had Goggins yelling in my ear most of the way on the Rich Roll podcast. Greast morning up there. Psyched. Legs were solid 3rd day on.

Sunday Jan 15, 2017 #

Note
slept:11.0 weight:136.2lbs

NyQuil-aided sleep last night. Feel a little drugged this morning, but throat is ok. Probably try not to take any meds today.

11 AM

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

Ok sesh. 43pts, v1-7. Three 5s, one 6, one 7. I tried a bunch of 6s and 7s, but didn't send most of them. I did a few hard moves though. I climbed better than expected, considering the druggy balloon head I had this morning.

4 PM

Road Run 42:54 [3] 5.0 mi (8:35 / mi) +131ft 8:22 / mi
shoes: Saucony Ride 8

Shakeout jog after getting some homework done. Legs ok. Hips a little pissed. Ran on the P. Rockwell trail from D Park. Nice job getting out.

Saturday Jan 14, 2017 #

Note
slept:9.0 weight:135.8lbs

Woke with stuffy head and sore threat. Nuts. Oh well. I haven't been sick in a long time.

10 AM

Road Run long (last 15min moderate) 1:21:27 [4] 10.03 mi (8:07 / mi) +523ft 7:44 / mi
shoes: Saucony Ride 8

Round the hood. Lollipop loop was almost exactly 10. Sweet.
Body decent. Mi 7.5-9.5 moderate in 7:32, 7:22. .5mi cd
Took one Mucinex D this morning. Air kinda crappy. But, overall, a good run.
I'm psyched to be digging the rd jogging around here more.

Friday Jan 13, 2017 #

Note
slept:6.2 weight:136.2lbs

So it begins again. Wrecked this morning. In bed at 11 last night.

4 PM

Bouldering (Gym) 54:00 [4]
shoes: Miura VS Blue

40pts, v0-6
Did two new 6s, flashing one of them; two new 5s (flash, 2nd go)
Tried some other 6s and a new 7. Powered down fast. No surprise. Good to move around a little. 10 miler tmw after, hopefully, big sleep.

Thursday Jan 12, 2017 #

Note
slept:8.4 weight:136lbs

Back to night school tonight.

Wednesday Jan 11, 2017 #

Note
slept:8.9 weight:136lbs

in bed by 8 again last night but took a while to fall asleep. In a mental funk. On the plus side, my hips weren't stiff when I got out of bed. Soldier on.

5 PM

Road Run (Ladder Intervals) 42:40 [5] 5.2 mi (8:12 / mi)
shoes: Saucony Ride 8

1.3mi wu
1-2-3-4-3-2-1 w/ jog recovery half time of preceding rep
.7mi cd
In all, 2.51mi of "fast" running at ~6:22 pace, which is my goal pace for the 1/28 5k. Regardless of pace, it felt to good to do a workout and finish it. It felt good to run fast (for me) too. Really nice weather after work, which was rad too. In all, a good run to add to the psyche.

Tuesday Jan 10, 2017 #

4 PM

Bouldering (Gym) 54:00 [3]
shoes: Miura VS Blue

31pts, v1-6
weak sauce, low mo. Oh well.
But, I linked the bottom half of a v8 and worked a kinda powerful 6 on the 45. So, something to work on next time.

Weird day. Tired of kids. January doldrums maybe. Nothing to do but endure. Sh*t.

5 PM

Yoga/ Stretching 6:00 [2]

sb squats 1x12, 2x 12 w/15lb KB
3x 10 sb hamstring curls
2x20 ab wheel
2x30sec sb straddle
general stretching

I think my hips are actually opening up a little with the daily dynamic stretching and post-activity static stretching.

Monday Jan 9, 2017 #

Note
slept:8.2 weight:135.2lbs

Didn't really eat dinner last night.

Sunday Jan 8, 2017 #

Note
slept:11.0 weight:137lbs

11 AM

Bouldering (Gym- Lehi) 2:15:00 [4]
shoes: Miura VS Blue

Awesome sesh. Lots of new problems. 81 points, v1-7. Flash seven 5s, send four 6s, flashing 2 of them. Sent a hard 7 2nd go of the day and worked another 7 and 8 at the end. Psyched on bouldering these days. Shocked I climbed so well after the L run yesterday. Pretty rad.

3 PM

Road Run 30:42 [3] 3.4 mi (9:02 / mi) +96ft 8:48 / mi
shoes: Saucony Ride 8

Slow and easy in the warm and wind. Legs off and on. PB&J after the gym was sitting weird in the stomach. Oh well. Good job getting out.

Saturday Jan 7, 2017 #

Note
slept:9.1 weight:137.8lbs

-2 outside?

11 AM

Road Run 1:40:35 [4] 12.03 mi (8:22 / mi) +390ft 8:07 / mi
shoes: Saucony Ride 8

Easy around the hood, then started picking up the pace at 8.45mi until mi11, going 7:36, 7:23 for 10 and 11, easy mi12 to cool down. Legs were ok but hurting at the end. Psyched to do 12 in sub 8:30 pace in cold and low-ish psyche. Good confidence booster. Listened to climbing and running podcasts until ~10.5mi.

Friday Jan 6, 2017 #

Note
slept:7.9 weight:137lbs

4 PM

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

Fun sesh with B. 46pts, v1-7. Flash a new 6, sent the 7 proj and two new 5s. Worked a new 7 and 8.

Thursday Jan 5, 2017 #

Note
slept:8.0 weight:138.2lbs (rest day)

Felt ok to run after work but just didn't Haven't done a full rest since xmas, so why not? Felt good to chill and read. Temps are in the teens anyway.

Wednesday Jan 4, 2017 #

Note
slept:8.3 weight:137.8lbs

4 PM

Road Run 48:48 [3] 5.62 mi (8:41 / mi) +99ft 8:32 / mi
shoes: Saucony Ride 8

Easy hood loop. 5x 8sec hill sprints at the end. No major discomfort. Did a bunch of storm mt loops, listening to a podcast. I need some good hood routes. It's actually kinda scary running around here though- a lot of bad drivers.

Reg'd for Hood 50k this morning. Oh, baby. That should keep the psyche train on track. Also, I felt pretty decent right out the door today, which is awesome.

Work is sucking really bad, so I'm glad to have good run and climb vibes going right now. B is getting psyched to go long again too. Lots of adventures on tap this year!

Tuesday Jan 3, 2017 #

Note
slept:7.5 weight:137.4lbs

Back to work. Woke at 3:25 and took an hour to fall back asleep. Gym today.

4 PM

Bouldering (Gym) 1:12:00 [4]
shoes: Miura VS Blue

56 points v1-7
Flashed a bunch of new (soft?) problems: two 5s, two 6s, v5 2nd go, soft 7 2nd go, plus some 3s and 4s.

Did my nerdy note-taking again, which I'm digging. After about an hour, added up my points, I was at 52. Decided to cool down and call it a night. Hopefully, this will keep me from burying myself.

6 PM

Yoga/ Stretching 15:00 [3]

3x 20 ab wheel, stretching
3x 12 sb squats
3x 10 sb hamstring curls

Monday Jan 2, 2017 #

Note
slept:11.0 weight:137.4lbs

11 AM

Trail Run (Corner Canyon Loops) 1:11:16 [4] 7.15 mi (9:58 / mi) +1116ft 8:41 / mi
shoes: Bajada II

Slog up to Ann's starting at Equest center, then 12 x 1min T/ 1min E down Ann's. Paces were mid 6 to mid 7 in some fresh snow, but still aided. Original plan was 8x 1min, then upped it to 10, then did 2 more after feeling ok after 10. I wanted at least a mile of "fast" running. Ended up with maybe 1.7 or so. Crappy head to start but ended up being a good run. Jogged in the last mile in 7:25.

Sunday Jan 1, 2017 #

Note
slept:10.5 weight:138lbs

Decent sleep despite late fireworks. Gym today. Resolutions...umm, less cake. If I get into Hood 50k, psyched to get some training for a go at a PR. I'll know on Wed.

11 AM

Bouldering (Gym- Lehi) 2:30:00 [4]
shoes: Miura VS Blue

Good sesh after taking an hour + to warm up. Sent a 7 2nd go, plus four 6s, and five 5s. I geeked out, writing down "on" and "rest" intervals throughout the sesh, and counted each prob I did by grade. 75 points v0-7.

I feel pretty destroyed now, so 75 points is currently a big day for me. Good to know as I (someday) start training again. It's interesting to really look at how many different "sets" of efforts I do. TBD if I can keep it up. But, that was the point- to slow down and be more mindful of what I'm doing at the gym.

Psyched to be getting more 6 mileage, as well as a 7 in a single session. Solid day.

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