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Training Log Archive: chino

In the 31 days ending Aug 31, 2017:

activity

time

miles

+ft

Trail Run

14:42:55

86.87

(10:10)

139.8

(6:19)

15417

Road Run

13:25:15

96.59

(8:20)

155.45

(5:11)

5265

Bouldering

7:39:00

Sport Climbing

5:00:00

Skateboarding

54:00

Strength Training

54:00

Total

42:35:10

183.46

295.25

20682

averages - sleep:8.7 weight:137.1lbs

3:02

0:00

» now

Thursday Aug 31, 2017 #

5 AM

Road Run 45:10 [3] 5.1 mi (8:51 / mi) +180ft 8:34 / mi
slept:7.6 weight:137.4lbs shoes: Lime Ride 9

Slow and easy before a long day of work and 1st day back in class. Legs pretty cooked from trail runs this week but started to come around the last mile. Good brain dump jog. Nice job getting up and out early.

Wednesday Aug 30, 2017 #

Note
slept:7.8 weight:137.4lbs (rest day)

PM jog planned but ended up at XC meet after work, which was fun. NBD. Nice to chill at home with the fam.

Tuesday Aug 29, 2017 #

Note
slept:7.9 weight:136.4lbs

5 PM

Trail Run (Lake Blanche) 1:39:21 [4] 7.0 mi (14:12 / mi) +2913ft 10:11 / mi
shoes: Blue Ride 9

Jeez. Had hoped to do an easy rd run, but the air quality was horrendous. And, it was hot AF. The first mile went well, and then the legs turned to jello. I forgot how much climbing there was. Oh well. Cool to get up there and have the view to myself for a few minutes. Rt foot is doing fine. I can still feel it. But it doesn't hurt or affect my stride.

Monday Aug 28, 2017 #

Note
slept:8.1 weight:136.2lbs

Rt foot a little stiff but overall seems to be getting better. Walked to work with inserts. Wore the yoga toes this AM.

4 PM

Trail Run (Alta- Catherine's Pass) 1:23:24 [4] 8.5 mi (9:49 / mi) +1843ft 8:08 / mi
shoes: Saucony Ride 9

Parked at the end of the pavement, up the dirt rd, up the trail to C's Pass and back down the doubletrack, down the rd. Not a great run to recover from yesterday but needed to escape the heat and reality after a uninspiring workday. Legs were ok, but the elevation was killing me today. Rad to get up there though, jogging up to 10,500'.

Sunday Aug 27, 2017 #

9 AM

Trail Run (Mill D to Guardsman) 2:02:46 [4] 11.0 mi (11:10 / mi) +3286ft 8:42 / mi
slept:9.8 weight:136.4lbs shoes: Blue Ride 9

1 gu, 8oz water.
B dropped me off at Mill D. To Deso - Crest- G'man Pass plus a little to find the car and get 2h/ 11mi. Foot feels better than it has all week. Rad! First 1hr, 4.5mi, 2800' softened the legs a lot, but I brought the avg pace down from 13:13 after the first hour to 11:08 by the end. Good run. So glad I went up there vs. staying low and running on the rd in the sun.

Things I did yesterday-
Not on my feet all day at work
Used band to stretch hamstrings
Orb on hamstrings and glutes
Iced fairly regualrly
Wore inserts in my shoes when we went out around town for a while
Wore the yoga toes off and on all evening
Baked a carrot cake

Being off my feet was probably the biggest thing. I'll keep up with the ice/ yoga toes/ inserts. Just so psyched it's feeling better.

2 PM

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

Good sesh. Flashed 3 v5s. Sent a new 6, a 5 I'd tried last time, plus the v7 proj from last time 1st go. Tried some other 6,7,8. I felt decent. Great day of jogging and pulling on plastic.

Saturday Aug 26, 2017 #

Note
slept:9.0 weight:137.6lbs

Slept past 8 after having to work a dance til 10:40 last night. Going to try to run today, see how the foot does.

9 AM

Trail Run (Church BST) 1:14:02 [3] 8.0 mi (9:15 / mi) +793ft 8:28 / mi
shoes: Blue Ride 9

Out and back w/ B. Foot was fine. I could feel it less as I ran longer. Idk what's up with it. But, it didn't bother me running. I'll wait and see if it feels worse later today. TBD.

So good to get out, even though my body felt out of whack from this past week and standing around all last night. I'll get back into the swing of it. Plan to chill hard the rest of the day.

Friday Aug 25, 2017 #

Note
slept:8.0 weight:137lbs

Thursday Aug 24, 2017 #

4 PM

Bouldering (Gym- Sandy) 1:30:00 [3]
shoes: Scarpa Vapor V

Decent sesh. Flashed 3 v5s and a v6. Fell at the top of 2 different v7s. Nuts. Rt foot was fine climbing and not as sore after as it was on Tue. Idk what's up with it. It doesn't bother me being on my feet at work. Just keep icing and stretching, I guess.

Strength Training 9:00 [3]

Weight circuit at the gym, core at home.

Wednesday Aug 23, 2017 #

Note
slept:8.2 weight:138.4lbs

Rt foot hurts still. Going to take a few days off, see what happens.

Tuesday Aug 22, 2017 #

5 AM

Road Run 42:57 [3] 5.05 mi (8:30 / mi) +257ft 8:07 / mi
slept:7.6 weight:140lbs shoes: Lime Ride 9

Fat man jogging. Dang. Bloated from dinner and ice cream last night following a sedentary rest day. No more junk in the diet!

Legs were stiff but had more go than on Sunday. Good to get out before another day behind the desk.

Right foot was fine. I think I may have turf toe from the first 1.5mi of the Crest Trail run last Wed. as my foot didn't hurt until Thur. I wore the yoga toes last night and will take them to work today. They seem to be helping already.

4 PM

Bouldering (Gym- Millcreek) 1:09:00 [4]
shoes: Scarpa Vapor V

Decent sesh after work. Flash 3 v5s and a v6. Sent another 6 2nd go I'd tried last time. Did all the moves on a 7. Foot didn't hurt in a rock shoe or when climbing but was kind of pissed after. Nuts. Think I'll take a few days off to see if that helps. Hope I don't lose my mind.

Monday Aug 21, 2017 #

Note
slept:8.0 weight:137.4lbs

Rt foot still sore. No better, no worse.

Sunday Aug 20, 2017 #

10 AM

Road Run long 1:31:50 [3] 10.4 mi (8:50 / mi) +691ft 8:18 / mi
slept:9.6 weight:138.2lbs shoes: Lime Ride 9

Wow. Could not legs to turn over until about 6mi in and still couldn't really go. Amazingly, my attitude was fine, so I just kept rolling. So, that's pretty cool. But, my body is trashed from the last week. Yesterday definitely drained the well.

Be lazy the rest of the day. Maybe totally off tmw. R&R week this week with possible rd 10k on Sat.

Right foot still stiff but getting better, more flexibility coming back in the big toe. Didn't bother me on the run.

Saturday Aug 19, 2017 #

Note
slept:9.5 weight:138.2lbs

Rt foot still a little stiff and sore but better. I can flex my big toe more/ have more range this morning. I must have bruised it on the Crest trail run.

10 AM

Sport Climbing (Maple Canyon/ Box) 3:00:00 [5]
shoes: Anasazi Arrowhead

OS 11a
Send Halloween Parade 12c 2nd redpt burn of the day after hanging the draws.
Hung the draws on Shoot Em Up 13a. The moves felt ok, but then I go tshut down on the redpt attempt. Oh well. Felt good to try hard. Psyched to do 12c quick. Good day but I don't miss sport climbing.

Friday Aug 18, 2017 #

6 AM

Road Run 32:29 [3] 3.6 mi (9:01 / mi) +114ft 8:46 / mi
slept:7.3 weight:138.4lbs shoes: Blue Ride 9

Heavy from enchiladas last night.
Easy and slow before work. Legs kinda stale. Rt foot ached a little but not bad. The past 2 weeks have each ended with some issue. Dang it. Should be fine though. I'll be doing a lot of sitting today. No running tmw.

Thursday Aug 17, 2017 #

7 AM

Road Run intervals (Track!) 1:13:21 [5] 9.02 mi (8:08 / mi) +387ft 7:49 / mi
slept:7.3 weight:137.2lbs shoes: Lime Ride 9

17min wu, 4x 1000/ 3-3:30 jog in 3:59, 3:59, 3:57, 3:57. Goal was 4min each.
2x 200 in 40, 41; 90sec walk/ jog between the two.
2.75mi cd

Decent run. Right foot is hurting a little bit. Jeez. 1000s felt good. I felt like I could go faster but wanted to make sure I could finish the workout.

Hadn't planned on going to the track, but there were no kids there. It was fun to change it up. Plus, it's good to get a real reading on my pace rather than trust the wonky GPS around here. Good run.

Wednesday Aug 16, 2017 #

Note
slept:9.0 weight:136.4lbs

8 AM

Trail Run (Crest Trail) 1:42:13 [3] 10.45 mi (9:47 / mi) +1602ft 8:32 / mi
shoes: Saucony Ride 9

1 gel, 8oz water
Sleepy Hollow to Red Lover Ridge and back. Ran every step! Felt pretty good throughout. ~2min lost due to stepping off of trail for mtb'rs, stopped for a minute at turnaround to check out the view, one nature break. 43F when I started. Gorgeous morning and trails. Psyched to get up there on my 2nd weekly (not on purpose) high elevation "fun" day.

Steady effort. 1st 1.6mi 800' climb starting at 9100' softened the legs. But, overall, I felt good. Psyched.

Tuesday Aug 15, 2017 #

9 AM

Road Run 54:24 [3] 6.12 mi (8:53 / mi) +312ft 8:29 / mi
slept:9.0 weight:137.2lbs shoes: Lime Ride 9

Slow and easy. Scattered head today but worked it out on the run. Feeling kinda tired this morning, took longer to get out of bed today. Ended up being a good jog though.

1 PM

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

Climbed ok but got low from not eating. Flash four v5s and a v6. Tried several 6s and 7s. Whatev.

3 PM

Strength Training 6:00 [3]

Quick weights circuit upstairs but was powering down big time because I didn't eat enough. Getting a haircut threw off my eating. Still a good cool down though.

Monday Aug 14, 2017 #

7 AM

Trail Run long (Pipeline) 2:08:11 [4] 15.27 mi (8:24 / mi) +917ft 7:57 / mi
slept:7.7 weight:136.8lbs shoes: Blue Ride 9

From B.Hollow-Lookout-Elbow Fk-Back. Double out and back. 2 gus, 12oz water. Steady effort throughout. As usual, I cracked up the climb toward Elbow Fk. Avg pace increased from 8:17 to 8:37 b/t 9.2 and 12.1mi, but brought it back down to 8:23 by mi15. Legs didn't feel rad after routes yesterday. Duh. Solid effort though. Glad to be racing HM or shorter the rest of this year.

2 PM

Note
slept:0.8

Nap. Nice.

Sunday Aug 13, 2017 #

Note
slept:9.2 weight:138.2lbs

Heavy after rest day, pizza + cake for dinner. Hip feels better this morning. I'll give a run a go.

9 AM

Road Run 51:30 [3] 6.15 mi (8:22 / mi) +437ft 7:51 / mi
shoes: Blue Ride 9

Easy in the hood, incl my first lap at BHS. Legs tired and stiff from Sat workout + nothing yesterday but, overall, ok. Left hip was buggin first minute until I lengthened my stride. I think I felt it a couple times during the run. But, I think everything is ok. Whew. So psyched.

May hit Echo later today to clip bolts. L run on tap for tmw. Maybe Flying Dog. TBD.

1 PM

Sport Climbing (Echo- Dry Wall) 2:00:00 [4]
shoes: Anasazi Arrowhead

Climbed ok.
Did 1st go 11a, 11c, 12a
1 hung 12c
I'll take it.

Saturday Aug 12, 2017 #

Note
slept:9.7 weight:136.2lbs

Left hip flexor still sore from weird skating landing yesterday. Likely not run today unless it loosens up with some stretching this morning. Nuts. Maybe hit the gym.

Friday Aug 11, 2017 #

Note
slept:7.7 weight:136lbs

Stayed up til 11 watching x games on youtube after getting out of class early. Whoops. Decent sleep though.

8 AM

Road Run tempo (3x 1mi T/ 1min jog) 1:04:28 [4] 8.0 mi (8:03 / mi) +353ft 7:44 / mi
slept:7.7 weight:136lbs shoes: Lime Ride 9

20min wu; 6:37, 6:29, 6:33; 2.5mi cd + 3x 30/30
Felt ok. Last rep probably felt the best, so I need to wu better. My "course" had slight up and down, but each rep came out pretty fair. I think I've found my new hood tempo loop. I'd like to get on the track and get a more honest reading on what my proper tempo pace is. The goal today was 6:44. I wasn't sure if I'd do 2 or 3 reps today. After the 2nd, I figured I'd just give it a go. Solid jog.

Easy/ wu pace is slowly coming down. Strides pace is going mid 6mm pace w/out much effort. Feeling good.

11 AM

Skateboarding 18:00 [3]

Kinda crappy sesh. May have hurt my left hip flexor. Moron. Did a noseslide though.

Thursday Aug 10, 2017 #

7 AM

Trail Run (Alta) 1:23:39 [3] 8.21 mi (10:11 / mi) +1914ft 8:21 / mi
slept:8.5 weight:137.8lbs shoes: Saucony Ride 9

Decided to skip the rd T today for a jog in the mts. Started at end of pavement at Alta, up the rd, thru the CG to Cath's Pass, the down the trail and down the Albion trail/ dirt rd back to the car. Drank 5oz water. Good legs. Super fun. So psyched I went up there. Ran all of the first 2.9mi/ 650'. Start at 8700 and went up to a bit over 10,400'.

Will do the T run tmw or Sat. The running legs are coming around.

Wednesday Aug 9, 2017 #

6 AM

Road Run hills 1:03:05 [4] 7.6 mi (8:18 / mi) +530ft 7:47 / mi
slept:7.8 weight:137.6lbs shoes: Blue Ride 9

No more cake for a few days.

20min wwu
5x 3min hard uphill/ 2min E
5x 30sec strides

Strides were downhill on the way home. All but the last rep were all or mostly uphill. Goal was sub 8mm pace on the steeps. Distances were .4-.47/ rep depending on the hill. Good workout. Bailed on track reps b/c kids were already there.

9 AM

Bouldering (Gym- Sandy) 1:00:00 [3]
shoes: Scarpa Vapor V

Flash 3 v5s. Sent another 5 2nd go. Didn't feel great, unsurprisingly. But, felt good to move a little. Ended with 3x 10 sec lg edge hang. 3x 12 squats w/ 30lb db

Tuesday Aug 8, 2017 #

8 AM

Trail Run (Pipeline) 1:00:00 [3] 6.3 mi (9:31 / mi) +147ft 9:19 / mi
slept:8.2 weight:136.8lbs shoes: Saucony Ride 9

Really slow 1st 2.8mi, then legs came around. 6x 30sec strides in last mile. Ended up being a really good shakeout.

12 PM

Note
slept:2.25

Nap. Yes!

4 PM

Skateboarding 36:00 [3]

Skatepark in the new hood. Landed a kickflip and a couple pop shove its out of the baby pool. Psyched to get my legs back. Did a couple frontside grinds too. Fun.

Monday Aug 7, 2017 #

Note
slept:8.4 weight:135.8lbs

7 AM

Road Run long 2:13:09 [4] 17.0 mi (7:50 / mi) +857ft 7:29 / mi
shoes: Lime Ride 9

10oz water, 2 gu
Goal was 16 in 2:10 or less w/ hope of hitting 15 under 2h. Sub 8 pace felt decent throughout, so just rolled with it. A lot of gradual downhill w/ a big climb and some false flats. I went a little too hard and was sort of hurting at the end. But, overall, an encouraging run. Running flat in Orem and throwing in strides, plus more volume and a good R&R week last week, has brought down my easy/ long pace. Keep it up.

Sunday Aug 6, 2017 #

9 AM

Road Run 50:00 [4] 6.1 mi (8:12 / mi) +375ft 7:45 / mi
slept:9.9 weight:136.8lbs shoes: Lime Ride 9

Big sleep! Slept til 7:45. Can't believe it.

Mostly easy jog. Legs felt really good. Went mod-hard to hard up Oak Creek summit finish during last mile. Cool .47mi climb that's scarier to drive up than run up.

Gym this afternoon. Long rd run tomorrow. Psyched to rip it this week!

11 AM

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

Another fun sesh on new problems. Flash v5,5,6,6. Redpoint v5,5,7. With B.

1 PM

Strength Training 9:00 [3]

Same circuit as 7/31 with a 4th set of core. Diggin this as a cool down.

Saturday Aug 5, 2017 #

8 AM

Trail Run (Bar M Loops- Moab) 48:19 [3] 5.04 mi (9:35 / mi) +472ft 8:48 / mi
slept:8.3 shoes: Saucony Ride 9

Easy with B and C on the North 40 loop before driving home. Good head and legs. Decided last night to start making our way home. A lot of driving. But, a good trip.

Friday Aug 4, 2017 #

9 AM

Trail Run (Telluride) 1:21:00 [3] 7.1 mi (11:25 / mi) +1530ft 9:29 / mi
slept:7.4 shoes: Peregrine 6

Mellow jog on the Deep Creek Trail with B and C, b/t 9000 and 10,400. Legs and lungs were good. A lot of stop and go. Saw a black bear cub! Cool to be up there.

Thursday Aug 3, 2017 #

8 AM

Road Run 1:00:07 [3] 7.3 mi (8:14 / mi) +490ft 7:45 / mi
slept:9.0 weight:136.4lbs shoes: Blue Ride 9

First run in the new hood. Hilly! Legs got pumped in first couple miles and felt kinda heavy and stiff the whole time. Felt good to be out though. Hot and humid. 8x 30sec strides/ 30sec jog during last mile. A few more easy days, then some intensity next week. Rest up!
3x 12 KB squats @25lb, core after

Wednesday Aug 2, 2017 #

Note
slept:7.3 weight:135.6lbs

Up past 10:30 last night unwinding. More moving today, so possible "rest day."

8 AM

Strength Training 30:00 [3]

Moving day! A good bit of heavy lifting, so I'm counting it.

Tuesday Aug 1, 2017 #

Note
slept:8.7 weight:137lbs

8 AM

Road Run (Provo River Trail) 42:45 [3] 5.15 mi (8:18 / mi) +282ft 7:53 / mi
shoes: Lime Ride 9

Easy from T's out to PRt and back. Legs a little heavy and stiff but still a decent jog.

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