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Training Log Archive: chino

In the 31 days ending Oct 31, 2017:

	activity	#	time	miles		km		+ft
	Road Run	19	19:06:40	138.12	(8:18)	222.28	(5:10)	7156
	Trail Run	9	12:39:01	86.47	(8:47)	139.16	(5:27)	10140
	Bouldering	7	8:15:00
	Strength Training	1	6:00
	Total	36	40:06:41	224.59		361.44		17297
averages - sleep:8.3 weight:135.8lbs

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Tuesday Oct 31, 2017 #

Note
slept:6.5 weight:135.4lbs

Terrible sleep. Gym after work.

4 PM

Bouldering (Gym- Sandy) 1:06:00 [4]
shoes: Scarpa Vapor V

Decent sesh.
Sent a 5 and a 6 I'd not done. Fell touching the finishing hold of the 7 proj but did the hard move on it 3x. Did a bunch of 3s and 4s, so good volume day. Fun, not too crowded.

5 PM

Strength Training 6:00 [3]

Quick weight circuit + core after bouldering. Kinda got into it. Cool.

Monday Oct 30, 2017 #

Note
slept:7.4 weight:134.2lbs

Pretty crappy sleep. Woke up a lot.

4 PM

Road Run (Road/ Trail) 1:16:21 [3] 8.72 mi (8:45 / mi) +726ft 8:07 / mi
shoes: Red Ride 9

Decent jog out to Quail Hollow for 3.5mi on dirt out there. Can't believe I'd never been on all of those trails before. Legs felt a little beat up on the rd home but turned over ok. Had planned on 7 or so but got in more time than expected at QH. Pretty cool over there. 4x 8sec hill sprints at the end after an Oak Creek summit finish. Ouch.

Sunday Oct 29, 2017 #

Note
slept:10.0 weight:136.4lbs

9 AM

Road Run intervals (Ladder + T) 1:35:08 [5] 12.25 mi (7:46 / mi) +850ft 7:17 / mi
shoes: Lime Ride 9

No water or gels. Kinda improvised on this one.
20min wu
2k/ 1.25mi uphill in 8:48 (223' gain)
2min jog
1k/ .64mi in 4:03 (~1/4 of it on dirt)
2min jog
.5mi in 3:01 (on dirt)
2min jog
2min hard .37mi/ AP 5:34mm
18min E
1.5mi T in 6:38 (aided), 3:17
3mi cd, incl hard effort up Oak Creek climb

Felt strong this morning. Probably ran too hard. Had thought about doing the intervals on the track but wanted to check out Quail Hollow trails as part of a rd run. Solid effort and mixed it up a bit. Nice.

1 PM

Bouldering (Gym- Millcreek) 1:18:00 [4]
shoes: Scarpa Vapor V

Fun sesh on new probs. Flashed two v6s and two v5s. Sent another v6 3rd go. Worked another couple 6s and 7s. Didn't send a lot but got in a lot of moves, incl a few hard ones. I'd be psyched to climb twice every week. Night classes affecting that for now. NBD. Great day of playing. Psyched.

Saturday Oct 28, 2017 #

Note
slept:10.0 weight:136lbs

Solid sleep. Feel ok. Run and hw today, maybe gym.

10 AM

Trail Run (Church BST) 1:05:09 [3] 7.33 mi (8:53 / mi) +660ft 8:11 / mi
shoes: Blue Ride 9

Mellow out and back. Legs took a few miles to come around, but the last few miles were really good. I didn't feel as rad as I'd hoped. But, it was probably mental b/c I knew I was only going out for about an hour.

Friday Oct 27, 2017 #

Note
slept:6.7 weight:135.4lbs

4 PM

Road Run 1:03:23 [3] 7.15 mi (8:52 / mi) +565ft 8:15 / mi
shoes: Red Ride 9

So slow but legs came around after ~5mi and felt decent. Psyched to get out after a good sleep tmw. All that walking last weekend wrecked my legs, I guess.

Thursday Oct 26, 2017 #

5 AM

Road Run 45:12 [3] 5.36 mi (8:26 / mi) +241ft 8:05 / mi
slept:7.9 weight:135.4lbs shoes: Lime Ride 9

Slept decent. Legs and body a little sore from past 2 days, I guess. Overall, good easy jog though.

Wednesday Oct 25, 2017 #

Note
slept:7.5 weight:136.2lbs

Took me an hour to fall asleep b/c I was wound up thinking about school. Jeez. Just get it done. Run after work today.

4 PM

Road Run (5x 4min hard/ 2min E) 1:07:30 [5] 8.41 mi (8:02 / mi) +250ft 7:48 / mi
shoes: Red Ride 9

2mi wu, 2.2mi cd w/ 1 8sec hill sprint at the end.
My watch ate the run. So pissed. Felt like crap the 1st 3 reps but decent the last 2. Distances were .62-.67. I think I covered a little over 5k total. I just felt kinda off. Not surprising after 2 days off running. Oh well. Got it done.

It's been a weird week. Just feeling off overall in my head and body. Ride it out.

Tuesday Oct 24, 2017 #

Note
slept:8.5 weight:135.2lbs

Bailed on AM run last night. Want to catch up on sleep. This is an R&R week. Rest and recover then.

4 PM

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

Climbed decent. Felt good to climb. Flashed a couple new v5s and a soft v6. Sent another v6 2nd go. Did all the moves on a v7. Powered down fast. No surprise. Def tired from the trip and past few weeks of running.

Ended with some hangboard reps, some weights, and core.

Good call on not running this AM. I get into a mindset sometimes that the AM run will help me have a more positive attitude. But, I need to realize when the sleep deprivation adds up and just makes me an overall basketcase. Today would have likely been one of those days. Plan to run after work tmw. Keep recovering...

Sunday Oct 22, 2017 #

7 AM

Road Run (Seattle) 1:05:12 [3] 7.66 mi (8:31 / mi) +265ft 8:14 / mi
slept:9.2 shoes: Lime Ride 9

Cool and sunny almost out to Gas Works Park w/ B. Legs good. Another great urban jog before heading home. Lots of runners out.

Saturday Oct 21, 2017 #

8 AM

Road Run (Seattle) 1:03:52 [3] 7.27 mi (8:47 / mi) +424ft 8:20 / mi
slept:9.7

Easy to mod w/ B from the hotel to the Troll and back w/ some wandering and pic taking. Gray and cool to start, then wetter and colder toward the end. Sea level lungs! Body felt pretty good. Psyched to get out and jog tourist a bit.

Friday Oct 20, 2017 #

Note
slept:6.5 weight:136lbs

Got to bed at 9:30. Woke a few times. Oh well.

5 AM

Road Run 30:14 [3] 3.56 mi (8:30 / mi) +142ft 8:11 / mi
shoes: Red Ride 9

Easy w/ B. Legs pretty good. Warm and windy.

Thursday Oct 19, 2017 #

Note
slept:9.5 weight:135.6lbs

9 AM

Trail Run (Church BST/ Corner Canyon) 1:32:28 [3] 11.03 mi (8:23 / mi) +1176ft 7:37 / mi
shoes: Blue Ride 9

5oz water. Sun, cool to warm. Started off not feeling great but legs and head came around big time. Easy to steady effort. Feeling stronger, faster. Great run. Psyched.

Wednesday Oct 18, 2017 #

5 AM

Road Run 1:00:20 [3] 7.36 mi (8:12 / mi) +413ft 7:47 / mi
slept:7.5 weight:137lbs shoes: Lime Ride 9

Decent legs. Mostly easy. Sub 8min pace happening more often/ easily/ without trying. Good jog.

Tuesday Oct 17, 2017 #

Note
slept:7.2 weight:136lbs

Not sleeping great this week. Woke at 4:30. Alarm was set for 4:45.

5 AM

Road Run 1:00:14 [3] 7.26 mi (8:18 / mi) +296ft 7:59 / mi
shoes: Red Ride 9

Decent legs toward the end. Nice AM.

4 PM

Bouldering (Gym-Sandy) 1:06:00 [4]
shoes: Scarpa Vapor V

Climbed ok. Took my time warming up. Sent the scary v6 2nd go of the day after falling going to the finish 1st go. Didn't stick jump to the finish on another hard v6 twice. So, good mileage. Rested smart today.

Ended w/ 3x 12 squats w/ 30lb kb
1 set 15-20 reps of chest, shoulders, tri
3 sets woodchops

Monday Oct 16, 2017 #

Note
slept:7.3 weight:135.8lbs

4 PM

Road Run 51:08 [3] 6.11 mi (8:22 / mi) +300ft 8:00 / mi
shoes: Lime Ride 9

5x 30 sec strides. Legs ok. Weird work day. Whatev. It's done.

Sunday Oct 15, 2017 #

Note
slept:9.5 weight:136lbs

9 AM

Road Run tempo (Aided 5k + 4x 200) 1:37:01 [5] 12.52 mi (7:45 / mi) +802ft 7:18 / mi
shoes: Red Ride 9

No gels or water. Ran ~2mi up BCC, turned around and did aided 5k in 6:11, 6:10, 6:13, 50sec (elev loss was 294, 255, 60, 19), so good job holding the pace on the last 1.14mi. Plan was a T workout so didn't totally drill it on the first 2mi. Curious how fast I could go...

Jogged for ~2.5mi to the track for 4x 200 in 43 each/ 200 jog. Jogged home from there for a too short .62mi cd. Solid workout. Pretty psyched.

Going to do less miles this week, and then hope to keep building after that. Digging the joggjng. Perfect fall weather right now.

Saturday Oct 14, 2017 #

Note
slept:10.7 weight:134lbs

Big sleep. Body feels ok this morning.

11 AM

Trail Run (Ann's) 43:41 [3] 4.5 mi (9:42 / mi) +429ft 8:54 / mi
shoes: Lime Ride 9

Started off w/ B feeling decent, and then got low 2mi in, so I turned around and bailed on a planned 8mi easy. Felt better the last mile. Kinda cold out. I've been too light the past 2 days.

Ate a pizza for lunch. Road tempo on tap for tomorrow.

Friday Oct 13, 2017 #

Note
slept:8.2 weight:134lbs

Up til 10:30 after work. Slept ok.

9 AM

Trail Run long (Flying Dog) 2:27:31 [4] 17.0 mi (8:41 / mi) +2077ft 7:47 / mi
shoes: Blue Ride 9

2 gu, 8oz water. Steady effort. My fastest on this loop. Last 2mi hurt but got 'er done. Goal was sub 9 pace. Avg'd 8:40, w/ 7 of the miles being under 8min. Ran every step, was never drilling it or anything. Nice one.

2 PM

Bouldering (Gym- Sandy) 1:24:00 [3]
shoes: Scarpa Vapor V

Somehow climbed decent, despite a wrecked stomach after the run. Flashed a v5 and a v6. Sent another v5 and soft v7. Repeated a v6. Fell off the finish on a 6. Worked another couple 6s and an 8. Nice. Fun sesh w/ B.

Thursday Oct 12, 2017 #

Note
slept:8.4 weight:135.6lbs (rest day)

Long work day today.

Wednesday Oct 11, 2017 #

5 AM

Road Run 1:02:25 [3] 7.54 mi (8:17 / mi) +294ft 7:59 / mi
slept:7.0 weight:136lbs shoes: Lime Ride 9

Didn't sleep great, but the run was decent. Nice AM. Legs fine. Easy to moderate effort. May try to get out after work. Have to write a paper. TBD.

4 PM

Road Run 36:00 [3] 4.24 mi (8:29 / mi) +81ft 8:20 / mi
shoes: Red Ride 9

Easy with a few accels in the last mile. Legs were so-so but felt better after 3 miles- good to know. Wanted to get at least 10 for the day w/out being out late after work. Homework...

Tuesday Oct 10, 2017 #

Note
slept:8.2 weight:136.2lbs

Bailed on AM run. Legs tired this AM, but nothing hurts. Gym after work.

4 PM

Bouldering (Gym-Sandy) 1:06:00 [4]
shoes: Scarpa Vapor V

Climbed ok. Flash four v5s. Sent a 6 and a soft 7.
Ended w/ 3x 12 woodchops (each side) on the machine
3x 12 squats w /25lb plate
1 x 15 @20lb db chest press
1x 10@10lb shoulder fly to front
Did Uhan crunches at home. Feel the burn.
Low climb psyche these days. NBD. Just maintain some base.

Monday Oct 9, 2017 #

Note
slept:9.1 weight:136.2lbs

To bed at 7:20 last night. Woke up a few times but overall solid sleep.

4 PM

Road Run intervals (15x 1min hard/1min E) 1:06:52 [5] 8.11 mi (8:15 / mi) +472ft 7:49 / mi
shoes: Red Ride 9

20min wu
15x 1min hard/ 1min E
19min cd

Sunny, cool temps. Legs pretty good. Pace down to low-mid 5mm pace. Some were aided, some were uphill. Good to get it done in daylight. Solid, hard effort.

Sunday Oct 8, 2017 #

Note
slept:11.0 weight:137lbs

To bed early last night. Tired this morning.

9 AM

Trail Run long (Church BST- Corner Canyon) 2:14:22 [4] 15.21 mi (8:50 / mi) +1802ft 7:57 / mi
shoes: Lime Ride 9

1 gu, 6oz water. Perfect temps. Some wind the last 5mi. Good legs and head. Easy but steady the first 9mi, then picked up pace a little. Decent effort.

Saturday Oct 7, 2017 #

Note
slept:8.0 weight:135.8lbs

Slept ok after getting to bed at 9:10, a little later than planned. NBD. Feel ok this morning, though Narwhal a bit potent of a bev choice last night. Whoops.

8 AM

Trail Run (Warm Up/ Down) 36:41 [3] 3.95 mi (9:17 / mi) +366ft 8:32 / mi
shoes: Blue Ride 9

28:49 3.35mi wu on the S Summit 5k course + some extra
7:54 .6mi cd jog w/ plan to get out again later...

9 AM

Trail Run race (South Summit Trail 5k) 21:30 [4] 3.1 mi (6:56 / mi) +348ft 6:16 / mi
shoes: Blue Ride 9

7:54 1st mile w/ 216' of climb, then 6:39, 6:23, 34 sec
FTW! 1st out of like 25(?) :)
Whatever. Ran 1st mile conservatively w/ one other guy, and then picked up pace ~1.5mi in to beat 2nd by around a minute. Solid tempo effort. Super fun course. Perfect morning. Psyched!

3 PM

Road Run 30:29 [3] 3.53 mi (8:38 / mi) +120ft 8:22 / mi
shoes: Adidas Boston

Legs ok. Felt decent.

Friday Oct 6, 2017 #

Note
slept:6.4 weight:135.4lbs

3 PM

Road Run 45:20 [3] 5.2 mi (8:43 / mi) +271ft 8:18 / mi
shoes: Red Ride 9

Slow and easy in the sun around the hood. Nice jog. Pavement felt rough on the legs but good to get out. Trail 5k tmw. Rip it!

Thursday Oct 5, 2017 #

Note
slept:7.3 weight:135lbs (rest day)

Crappy sleep. Nuts. Not a great week for sleep so far.

Wednesday Oct 4, 2017 #

Note
slept:9.0 weight:135.6lbs

To bed at 8:10 last night. Yes!

4 PM

Trail Run (Church BST- Corner Canyon) 1:29:32 [3] 10.2 mi (8:47 / mi) +1390ft 7:46 / mi
shoes: Blue Ride 9

4oz water. Becoming a standard route. Nice job getting 10 done on a weekday. Legs ok, but maybe the run ~2mi too long on this day. Tmw off.

Tuesday Oct 3, 2017 #

Note
slept:6.0 weight:137.2lbs

Super broken sleep. Woke up a lot.

5 AM

Road Run intervals (12x 1min hard/1min E) 1:01:30 [5] 7.62 mi (8:04 / mi) +170ft 7:54 / mi
shoes: Lime Ride 9

20min wu. Track was closed so tried to improvise 2x 200 + 1x 400 for the 1st 2 sets. Kind of a cluster in the dark. So, 1st 6 reps were like 2x 45sec, 1x90sec, w/ 1min jog b/t each. Then, I just did 6x 1min hard/ 1min E. Whatev. Got in some turnover. Didn't fall down or get hit by a car, so I'll consider it a successful jog. Next obstacle- get through the day. Rip it.

4 PM

Bouldering (Gym- Sandy) 1:06:00 [3]
shoes: Scarpa Vapor V

Ok sesh. Weird new problems form the comp last week. Sent a problem that felt v5-ish, fell near the top of a v6-ish. Repeated an old 6 and flashed a soft v7 start to an old 5. Sure. Ended with like 6 reps on the hangboard and 3 x 15 squats w/ 25lb KB.

Monday Oct 2, 2017 #

Note
slept:7.8 weight:136.2lbs

4 PM

Road Run 1:08:29 [3] 8.25 mi (8:18 / mi) +474ft 7:52 / mi
shoes: Red Ride 9

Easy-ish in the hood. Legs and head decent. Nice temps.

Sunday Oct 1, 2017 #

Note
slept:10.2 weight:137.2lbs

Bringing the weight back up with pumpkin chocolate chip bread, which I finished last night. Good job.

Second Sunday in a row that it's pouring rain. Ugh. Hopefully, there will be a break in the weather.

10 AM

Trail Run long (Church BST- Corner Canyon) 2:08:07 [3] 14.15 mi (9:03 / mi) +1892ft 8:02 / mi
shoes: Blue Ride 9

1st 4 w/ B. 6oz water, 1 gu. Good legs and head. Ran every step, felt solid, even up Clark's. The legs are digging the daily running so far. Cool w/ a little rain, then sun. Great run. Psyched.

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