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Training Log Archive: chino

In the 31 days ending May 31, 2017:

activity # timemileskm+ft
  Road Run16 15:14:15 105.96(8:38) 170.53(5:22) 5823
  Trail Run5 12:21:22 79.83(9:17) 128.47(5:46) 8924
  Bouldering9 9:45:00
  Sport Climbing2 4:00:00
  Hiking1 45:00 2.8(16:04) 4.51(9:59) 1000
  Strength Training2 15:00
  Total33 42:20:37 188.59 303.51 15747
averages - sleep:8 weight:137.4lbs

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Wednesday May 31, 2017 #

5 AM

Road Run 46:42 [3] 5.54 mi (8:26 / mi) +163ft 8:12 / mi
slept:6.0 weight:137.6lbs shoes: Saucony Ride 9

Easy with some accels in the hood. Awesome morning. Legs actually pretty good. Crappy sleep though.
4 PM

Bouldering (Gym) 45:00 [3]
shoes: Scarpa Vapor V

Low mo mellow sesh. Did a 5 I hadn't done before. Repeated a couple other 5s. Just mellow mileage before a yard work sesh.

Tuesday May 30, 2017 #

6 AM

Road Run (To Work) 56:24 [3] 6.28 mi (8:59 / mi) +490ft 8:22 / mi
slept:7.1 weight:137.6lbs shoes: Saucony Ride 9

Decent jog but pack must be like 15lbs. Really nice morning though. Psyched to get out.
3 PM

Road Run (Run Commute Home) 54:27 [3] 6.23 mi (8:44 / mi) +346ft 8:18 / mi
shoes: Saucony Ride 9

85 degrees. Didn't feel too bad. Traffic is so f'ing loud. Legs, head, and stomach held up though. Now I've done my token run commute.

Monday May 29, 2017 #

Note
slept:10.0 weight:139lbs

Fat from night 2 of cake. No more!
9 AM

Road Run tempo (Road/ Gully Tempo) 58:00 [4] 7.08 mi (8:12 / mi) +530ft 7:39 / mi
shoes: Saucony Ride 9

2.4mi wu, 1.68mi cd
3mi rolling to uphill in gully 7:21, 7:26, 7:43 with goal to avg sub 7:41 w/out turning myself inside out.

Felt pretty hard but not discouraging considering hard run on Sat. I feel good about this build up for Mt. Hood. Sub 4hr may be too stout right now, but sub 4:30 should be doable. I'm least confident about my endurance right now.

I have a 26 miler scheduled 2 weeks out as my last long run but I'm not sure if going that long at a med to hard effort is a good idea. Maybe a fast-ish 20-22 instead? Any suggestions, anyone?

My long run will be 16mi this weekend, and I'm doing a 12 mile (6mi up/ 6mi down race) next weekend. The last long run would be on 6/17. 50k race is on 7/9.
12 PM

Bouldering (Gym) 1:30:00 [4]
shoes: Scarpa Vapor V

Fun sesh with B. Flash new v5, v6, v6. Send new v6 3rd go. Did all but last 2 moves of a new 8. Flashed several new 3s and 4s. Ended with 10 reps of 7sec hang on the hangboard. First 2 were on the sm edge, then did last ones on lg edge.

Sunday May 28, 2017 #

Note
slept:10.0 weight:138.6lbs

12 PM

Sport Climbing (Draper Red Rock) 1:00:00 [3]
shoes: Scarpa Vapor V

Mellow day at the JV crag down the road.
OS 10a, 10a, 10d. The climbing was easy but awkward. The bolting was wonky too. Glad I didn't get hurt and ruin my summer there. Anyway, fun to get out for a bit and climb on new routes, even if they weren't great.

Active recovery.

Saturday May 27, 2017 #

Note
slept:10.6 weight:138.2lbs

9 AM

Trail Run long (Flying Dog) 3:49:37 [4] 24.04 mi (9:33 / mi) +2901ft 8:34 / mi
shoes: Peregrine 6

Pretty good legs until mile 20 and then went to poo. But I kept moving and got it done. Ate pretzels after 3h bc couldn't imagine eating another gel. Good cool temps. This trail always beats me up. Got it done. 5 or 6 gels.

Friday May 26, 2017 #

Note
slept:6.0 weight:138.6lbs

Heavy from eating a whole Barbacoa burrito before bed.

Thursday May 25, 2017 #

5 AM

Road Run 1:00:02 [3] 7.05 mi (8:31 / mi) +247ft 8:15 / mi
slept:7.0 weight:136.8lbs shoes: Saucony Ride 9

Woke at 3:55!? Good legs and head in cool temps. Nice job taking yesterday off. Really good easy joggin in the hood. Psyched to get out before a long day.

Wednesday May 24, 2017 #

Note
slept:7.7 weight:136.4lbs

Tuesday May 23, 2017 #

6 AM

Road Run tempo (Road/ Gully) 56:15 [5] 7.04 mi (7:59 / mi) +329ft 7:39 / mi
slept:7.0 weight:138.6lbs shoes: Saucony Ride 9

1.85 wu
3mi T in 6:25, 6:34, 6:59
2.2mi cd
1st 1.8mi of T was down to rolling, last 1.2 flat to up
Decent legs. Great temps. Solid jog.
3 PM

Bouldering (Gym) 1:42:00 [4]
shoes: Scarpa Vapor V

Dang. Really good sesh after finishing the mtg at 2. Sent the v7 proj from Sunday, as well as the hard 6 proj on the 45, which felt easy today. Ended the sesh by doing an older v7 I'd never tried. I don't know how I felt so good, considering poor sleep and jog miles the past few days. Whatev. Awesome day so far!
4 PM

Strength Training 3:00 [3]

Quick circuit
chest db press 3x10 @25
3 sets woodchops
1x10 goblet squat w/ 25lb plate (need to do this more!)

Monday May 22, 2017 #

Note
slept:7.2 weight:137.6lbs

4 PM

Road Run (Road/ Gully) 58:15 [3] 6.06 mi (9:37 / mi) +295ft 9:11 / mi
shoes: Saucony Ride 9

Slow and easy in the heat. Drank ~15oz water. Legs heavy, but head ok.

Sunday May 21, 2017 #

Note
slept:11.4 weight:135.4lbs

Big sleep.
10 AM

Road Run long (Road/ Trail) 2:13:21 [4] 16.07 mi (8:18 / mi) +1443ft 7:39 / mi
shoes: Saucony Ride 9

1/2 rd, 1/2 trail. Mi 11-15 sub 7:30mm. 2 gus and ~20oz water. Felt pretty strong today. Sub 4hr 50k will be hard. Believe! Psyched to get it done.
2 PM

Bouldering (Gym) 1:30:00 [4]
shoes: Scarpa Vapor V

Really good sesh with B. Flash 4 news 5s, 3 new 6s, worked on a hard-ish 7. Felt good, despite earlier effort. Rad, but wtf?

Saturday May 20, 2017 #

Note
slept:9.2 weight:136.8lbs

9 AM

Road Run (Road/ Gully) 1:02:46 [3] 7.15 mi (8:47 / mi) +399ft 8:20 / mi
shoes: Saucony Ride 9

Easy with B. 3 x 8sec hill sprints. Felt so much better than Thurs. Phew. Perfect morning. Maybe gym later. Hopefully short L tmw.

Friday May 19, 2017 #

Note
slept:6.4 weight:136.8lbs

Thursday May 18, 2017 #

Note
slept:7.5 weight:137lbs

3 PM

Road Run 30:36 [3] 3.2 mi (9:34 / mi) +207ft 9:01 / mi
shoes: Saucony Ride 9

Cold and gray low mo/ low blood sugar jog in Kaysville before class. Crappy jog. Better than nothing, I guess. Tired.

Wednesday May 17, 2017 #

Note
slept:7.5 weight:137lbs

5 PM

Trail Run (Road/ Gully) 1:09:43 [3] 8.0 mi (8:43 / mi) +395ft 8:20 / mi
shoes: Saucony Ride 9

Easy on so-so legs. Cold, but sunny out. Good job getting out. Decent jog.

Tuesday May 16, 2017 #

Note
slept:7.8 weight:137lbs

4 PM

Bouldering (Gym) 45:00 [3]
shoes: Scarpa Vapor V

Kinda weak sauce. High point on new hard 6. Repeated up to v5.

Strength Training 12:00 [3]

3 sets, 10 reps each of db chest press, woodchops, tricep pulldowns; 1 set 8 reps goblet squat w/ 25lb plate

Monday May 15, 2017 #

Note
slept:8.0 weight:137.8lbs

5 PM

Road Run hills (10x 1min hard uphill) 43:46 [5] 5.0 mi (8:45 / mi) +438ft 8:05 / mi
shoes: Saucony Ride 9

1.6mi wu, 1.6mi cd
All reps had an uphill finish. Ran back and forth (north-south) in the gully. Pretty cool actually. Psyched to have even gotten out the door.
I read in a journal from 4 years ago about feeling good even with 80 miles in my legs that week. That was good motivation for a jog. Run psyche is rising.

Sunday May 14, 2017 #

Note
slept:10.0 weight:136.4lbs

10 AM

Road Run (Road/ Gully) 1:01:25 [4] 7.11 mi (8:38 / mi) +189ft 8:26 / mi
shoes: Saucony Ride 9

Slow start then fartlek to low 7mm pace. Hard to get my legs to turn over faster than low 7 but overall felt pretty decent. Body felt good overall. Low back and hips fine. Encouraging considering pretty long hard effort yesterday.
12 PM

Bouldering (Gym) 1:15:00 [4]
shoes: Scarpa Vapor V

Ok sesh. Flash new 5, 5, 6, 7, then kinda powered down. Did all but one move on another new 7. Fun new probs on the 45, def have some projects. Finished with 5 reps on the HB. Skin hurt a little. Psyched to send some hard-ish stuff with the last few days' miles in the legs.

Saturday May 13, 2017 #

Note
slept:8.7 weight:136.2lbs

Up past 10 watching Split. decent sleep though. Need lots more.
9 AM

Trail Run long (Road/ trail) 3:22:28 [4] 22.25 mi (9:06 / mi) +2408ft 8:15 / mi
shoes: Saucony Ride 9

5 gels, ~45oz water. Kinda crappy legs the whole time. First and last 3+ miles on the rd, w/ Corner Canyon loops thrown in the middle. Maybe a tipping point run in terms of not feeling psyched to run up there again for a while. Good to get it done. Took a 20oz handheld instead of the vest, which worked well/ felt good. One of those long runs after which I'm left thinking, "Maybe I don't want to race anything longer than a 1/2 marathon." Just need to big time sleep. Do it then.

Friday May 12, 2017 #

Note
slept:6.3 weight:136.8lbs

No bevs since Tues night??!! If only I could get to bed earlier.
5 PM

Road Run 47:00 [3] 5.08 mi (9:15 / mi) +95ft 9:05 / mi
shoes: Saucony Ride 9

So slow in the heat and wind but good to get out. Just blasted the tunes and put my head down. Hoping for big sleep tonight and strong long run tmw.

Thursday May 11, 2017 #

Note
slept:7.2 weight:137.6lbs (rest day)

Wednesday May 10, 2017 #

5 AM

Road Run 42:44 [3] 5.0 mi (8:33 / mi) +213ft 8:13 / mi
slept:7.3 weight:137lbs shoes: Saucony Ride 9

Decent jog in cool temps. Legs kinda sore. 4x 30 sec strides during last mile. Motivation for AM jogging is increasing.
5 PM

Bouldering 30:00 [3]
shoes: Scarpa Vapor V

Sent a new 5 and 6. Repeated up to v6. Quick sesh before more yard work.

Tuesday May 9, 2017 #

Note
slept:7.2 weight:137lbs

More broken sleep.
4 PM

Trail Run (Corner Canyon) 1:15:16 [4] 8.54 mi (8:49 / mi) +1204ft 7:47 / mi
shoes: Peregrine 6

Lollipop from Ballard. Legs ok. Kinda hot. Felt pretty strong. Good jog. Picked up pace last 3mi.

Monday May 8, 2017 #

Note
slept:7.2 weight:138lbs

Took a while to fall asleep. A little stiff this morning but not bad.

Sunday May 7, 2017 #

Note
slept:9.5 weight:137.6lbs

Off to Maple! Psyched!
10 AM

Sport Climbing (Maple Canyon) 3:00:00 [4]
shoes: Scarpa Vapor V

Climbed decent.
Went to Matrix first
OS 10b, 12b(!)
then Pipeline, sent Predator 12c 2nd go- boom.
Flashed an 11a B put up. 5 "pitches" total. Powered down kinda fast but psyched to have done the two 12s. The 12b was even long-ish. Nice.

Hiking 45:00 [3] 2.8 mi (16:04 / mi) +1000ft 12:01 / mi
shoes: Bajada II

Saturday May 6, 2017 #

Note
slept:9.5 weight:137.8lbs

9 AM

Trail Run long (Fly Dog) 2:44:18 [4] 17.0 mi (9:40 / mi) +2016ft 8:41 / mi
shoes: Peregrine 6

4 gus, 1L water. So so legs. Last 4mi hurt but good attitude. Warm up there today. Also got caught in a 3 minute wicked wind and rain storm.
Moving time was 2:37. Ran 1st 5.5 w/ B. Stopped to take some pics of her, couple pee breaks, 2 stops to put on/ take off jacket, get a rock out of my shoe. Avg pace was 10:50 at ~10mi, so good job making up some time in the last 6.8, w/ last .2 a pseudo cooldown jog.

Friday May 5, 2017 #

Note
slept:8.1 weight:137.8lbs

Thursday May 4, 2017 #

Note
slept:7.5 weight:137.2lbs

5 PM

Bouldering (Gym) 1:00:00 [4]
shoes: Scarpa Vapor V

Pretty good sesh on new probs. Sent a 6, flash 4 new 5s, then repeated up to v5. Ended with 7 HB reps (7:3; 3 on sm edge, 4 on lg edge).
A little core at home.

Wednesday May 3, 2017 #

Note
slept:7.0 weight:138.2lbs

4 PM

Road Run (Road/ Gully) 48:23 [3] 5.57 mi (8:41 / mi) +179ft 8:26 / mi
shoes: Saucony Ride 9

So so legs. Kinda hot out. Overall ok jog. Recover.

Tuesday May 2, 2017 #

Note
slept:8.4 weight:138.2lbs

3 PM

Road Run (To/ from the gym) 54:09 [3] 6.5 mi (8:20 / mi) +260ft 8:02 / mi
shoes: Saucony Ride 9

23:52 2.95mi to the gym
30:17 3.55mi home
Psyched on the combo today. Jog there was good wu. Legs decent on the way home. Drank 20oz Skratch labs at the gym.
4 PM

Bouldering (Gym) 48:00 [4]
shoes: Scarpa Vapor V

Great sesh though powered down kinda fast. Sent two 6s in the cave I hadn't done and repeated a 6. Flashed a new 5, and did another new 5 first go of the day after trying it once last week. Sent another 5 I'd not sent 1st go of the day.
Ended with 6(or 7) 7sec reps on the hangboard: 6 on the sm edge, 1 on the lg edge.

Monday May 1, 2017 #

Note
slept:7.7 weight:136.8lbs (rest day)

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