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Training Log Archive: chino

In the 31 days ending Jul 31, 2018:

	activity	#	time	miles		km		+ft
	Trail Run	14	32:37:26	158.41	(12:21)	254.93	(7:41)	37970
	Road Run	13	12:49:49	90.52	(8:30)	145.68	(5:17)	4111
	Bouldering	8	9:30:00
	Backpacking	2	6:03:38	18.5	(19:39)	29.77	(12:13)	2963
	Strength Training	3	18:00
	Hangboard	1	6:00
	Total	40	61:24:53	267.43		430.39		45044
averages - sleep:8.7 weight:138.3lbs

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Tuesday Jul 31, 2018 #

8 AM

Trail Run (Kings Peak) 1:53:13 [3] 6.72 mi (16:51 / mi) +2311ft 12:43 / mi
slept:6.0 shoes: Hoka Speed Instinct 2

From our basecamp b/t Gunsight and Anderson Passes.

1 PM

Backpacking 2:23:04 [3] 6.95 mi (20:35 / mi) +395ft 19:32 / mi
shoes: Hoka Speed Instinct 2

From basecamp to ~4.5 from the TH for night 2.

Monday Jul 30, 2018 #

Note
slept:9.4 weight:137.6lbs

Legs kinda sore this AM, esp. glutes. Wow.

8 AM

Road Run 45:10 [3] 5.25 mi (8:36 / mi) +176ft 8:20 / mi
shoes: Ride9- Side1

Easy in the hood. Got rushed by 2 pitbulls off-leash. Saw a "cat crossing" sign in someone's front yard.

2 PM

Backpacking 3:40:34 [3] 11.55 mi (19:06 / mi) +2568ft 15:47 / mi
shoes: Hoka Speed Instinct 2

Hike to camp for night 1 b/t Gunsight and Anderson Passes. Pack weighed ~30lb, incl 4 beers and a bottle of wine (in a platypus bag).

Sunday Jul 29, 2018 #

8 AM

Trail Run (Deseret Peak) 2:22:18 [3] 9.11 mi (15:37 / mi) +4010ft 11:01 / mi
shoes: Peregrine 7 Red

Awesome AM on dead legs. Cool trail and area. Got to the summit in 85:28, hung out for 5min, then went down to meet up with B and top out again for a little more distance and vert. Took it easy on the way down. Rad up there. Really smokey above 10,000'. Decided last night before bed to go out there. Psyched we did.

Saturday Jul 28, 2018 #

Note
slept:9.4 weight:138.2lbs

8 AM

Road Run intervals 1:31:13 [5] 11.25 mi (8:06 / mi) +848ft 7:34 / mi
shoes: Kinvara 8

20min wu
8x 3min hard/ 3min jog
20min cd

#1-4, 6 were uphill. 5 was downhill. 7, 8 were rolling. Solid effort. Nice job. Pretty warm out. Only one sip of water from sink at BCC park and ride.

Didn't hit 65mi goal but still decent considering basically losing a run day b/c my leg hurt. Rt hip still a little sore, but getting better each day.

Friday Jul 27, 2018 #

Note
slept:8.7 weight:137.4lbs

8 AM

Road Run 48:04 [3] 5.7 mi (8:26 / mi) +174ft 8:12 / mi
shoes: Ride9- Side 2

E + 5x 30/30 strides. Rt hip still sore but better. Last couple miles felt decent. Felt good to run flat. Legs def tired. Decent easy jog though.

11 AM

Bouldering (Gym) 1:30:00 [3]
shoes: Anasazi Arrowhead

Fun sesh w/ B. Sent a new v6 and a slabby v5 I'd fallen off the top of like six times. Sent a hard v5 1st try of the day that I could barely start when it was set like five weeks ago. Try something a little different or walk away from the problem for a while and come back to it later. Climbing on plastic as a metaphor for life. Sure.

12 PM

Strength Training 6:00 [3]

5 sets core
db chest press 3x 6 @40lb
db shoulder fly 3x 6 @20lb

Thursday Jul 26, 2018 #

6 AM

Trail Run (Flying Dog) 2:38:45 [4] 17.35 mi (9:09 / mi) +2409ft 8:05 / mi
shoes: Hoka Speed Instinct 2

CCW after going up Glenwild "tower" climb and dropping down the backside. This makes the route a decent Snowbasin course simulator. Legs felt better, though right hip was sore at first. Breathing was good- no issues with elevation. Stomach was off most of the time though- bloated and sloshy. Was finally able to eat a gel at 1:50, and then 2:15. Steady controlled effort. Drank ~18oz water.

Wednesday Jul 25, 2018 #

Note
slept:9.3 weight:138.4lbs

9 AM

Trail Run 1:50:36 [3] 11.22 mi (9:51 / mi) +1456ft 8:47 / mi
shoes: Peregrine 7 Red

Slow, but ok jog. Just never felt that good. Hot out. Glad to be able to jog though. Legs opened up a little on the last mile. Get back into the groove.

Tuesday Jul 24, 2018 #

Note
slept:8.5 weight:138.4lbs

Rt hip still stiff and sore, but better. Going to try to run today. Maybe gym.

9 AM

Road Run 16:39 [3] 1.14 mi (14:36 / mi) +46ft 14:04 / mi
shoes: Ride9- Side 2

Jog fail in the hood. Right leg hurts, mostly IT pain at rt knee. Came home and foam rolled a lot. May try again later. I don't think it's anything major, just stiff and sore.

2 PM

Bouldering (Gym) 1:12:00 [3]
shoes: Anasazi Arrowhead

Sent a new v6 after getting some beta from some guy. Other than that, didn't do anything harder than v4. Good to move and breathe. Leg felt fine climbing. Ended w/ 7x 10:5 reps on the lg edge on the HB.

Monday Jul 23, 2018 #

Note
slept:11.0 weight:136.8lbs

Right hip and left foot pretty sore but I don't think any worse than last night. Rest today, do hw, hope for the best for tmw. Don't stress.

Sunday Jul 22, 2018 #

9 AM

Trail Run 4:30:00 [3] 14.07 mi (19:11 / mi) +4789ft 14:31 / mi
weight:137.2lbs shoes: Hoka Speed Instinct 2

From White Pine TH up rd to Snowbird-Gad-Hidden Pk-AF Twins-Red Top-Red Baldy-down to White Pine Lk and back to car via White Pine trail. Lots of slow ridge scrambling around 11000'. Great conditions. Wanted to tag White Baldy but ran out of food.

After not dying on ridges all day, I totally ate it about a mile down the trail, scraping up my right side. Then, amidst a proper bonk, I rolled my left ankle in the last mile. An awesome day ended w me breaking myself. Jeez. Solid mt day up high w B. Nice.

Saturday Jul 21, 2018 #

Note
slept:9.8 weight:138.4lbs

9 AM

Trail Run 1:48:55 [3] 12.07 mi (9:01 / mi) +1438ft 8:07 / mi
shoes: Kiger 4

~18oz water
Body ok. Legs def tired but worked ok. Pretty hot. Didn't feel awful, which = "semi-decent" considering heat. Easy effort. Legs cooked from Lone Pk and the track. Chill the rest of the day.

Friday Jul 20, 2018 #

Note
slept:8.5 weight:137lbs

12 PM

Bouldering (Gym) 1:18:00 [3]
shoes: Anasazi Arrowhead

Ok sesh w /B.

Flashed two new v6s and a v5. Sent another 5, worked another v6. Climbed ok. Whatev. 3 sets of core after.

Thursday Jul 19, 2018 #

Note
slept:9.0 weight:137.8lbs

8 AM

Road Run intervals (5x 5min HM/2min jog) 1:09:16 [5] 9.19 mi (7:32 / mi) +125ft 7:26 / mi
shoes: GreenMirage3

~17min/ 2mi jog to the track to wu
5x 5min @HM, goal was 6:28 pace/ hit 1200 at 4:51, then kick last few seconds/ 2min jog
2.3mi cd

Solid effort. Pace felt decent. Kinda cool to run at the track. Been a while. The mirages felt speedy but less rad toward the end.

12 PM

Note
slept:0.5

Nap.

Wednesday Jul 18, 2018 #

Note
slept:10.1 weight:138lbs

Big sleep. Jog + gym today.

9 AM

Road Run 37:45 [3] 4.41 mi (8:34 / mi) +123ft 8:20 / mi
shoes: Ride9- Side1

Easy in the hood. Legs felt decent. Nice mellow jog.

11 AM

Bouldering (Gym) 54:00 [3]
shoes: Anasazi Arrowhead

Hot, low mo.
Flashed a few new 3s and 4s. Repeated at least 4 v5s.
Just trying to move a little.

12 PM

Hangboard 6:00 [3]

4 sets of 7 reps each, 3min rest b/t sets
set 1 10:5 lg edge
set 2 and 3-lg edge/ sm crimp mix 7:3
set 4-lg edge 7:3

Strength Training 3:00 [3]

4 sets core
db chest press 3x 8@ 35lb

Tuesday Jul 17, 2018 #

5 AM

Trail Run (Lone Peak) 5:09:00 [4] 15.62 mi (19:47 / mi) +6689ft 14:04 / mi
slept:6.0 weight:141.8lbs shoes: Hoka Speed Instinct 2

Holy weight gain. Yikes.
Cat woke me at 4, which let me get started 40min earlier.
3:05:12 to the summit (7.8mi), hung out for 15min solo, then got off trail a mile off the summit. Oh well. Legs, lungs, and head were good. Psyched this didn't feel that bad until the last mile coming down Cherry Canyon.

Psyched to finally do this peak. Was gonna do Pfiefferhorn but B suggested Lone Peak. Want to go back and execute it a little better. Sub 3 to the summit and more engagement on the descent. TBD.

Awesome morning. Cool temps and even rain on the way down.

Monday Jul 16, 2018 #

Note
slept:9.4 weight:139lbs (rest day)

Sunday Jul 15, 2018 #

9 AM

Trail Run 1:40:55 [3] 10.3 mi (9:48 / mi) +1201ft 8:49 / mi
slept:7.0 weight:139lbs shoes: Peregrine 7 Red

Cat woke me at 4:30. Couldn't fall back asleep. Got up at 5:30
Really slow start to the run in the heat but legs came around on the 2nd half. Drank ~10oz water, wore ~10. Ended up being a nice jog listening to music on the BST w/ B.

Saturday Jul 14, 2018 #

9 AM

Trail Run warm up/down 34:01 [3] 3.35 mi (10:09 / mi) +260ft 9:28 / mi
slept:9.0 weight:139lbs shoes: Hoka Speed Instinct 2

wu 2.26mi w/ strides 22:34, 204'
cd 1.09mi 11:27, 56'

10 AM

Trail Run race (Cirque Series- Alta) 1:17:10 [5] 7.2 mi (10:43 / mi) +2528ft 8:03 / mi
shoes: Hoka Speed Instinct 2

~5oz water
Didn't really know what to expect but was hoping for sub 85min but really hoping for sub 80. I think I paced myself pretty well heading up the first 4+ miles. I lost time on the steep descent, getting stuck a few times behind slower people. Oh well. No falls, didn't take anyone out. That took my mi6 time to 6:40 (vs 6:19 last weekend). But mi7 was 5:30.

Gray and warm, cool up high. Great conditions. Fun race. Legs held up. I feel good about it. It inspires me to try to get stronger on the high and steep stuff.

3 PM

Bouldering (Gym) 48:00 [3]
shoes: Anasazi Arrowhead

Weak sauce. Didn't do anything harder than v4. Shocker. Good to move around though. And, it kept me from starting drinking before 3.

Friday Jul 13, 2018 #

Note
slept:9.1 weight:137.8lbs (rest day)

Thursday Jul 12, 2018 #

Note
slept:8.4 weight:138.4lbs

7 AM

Trail Run long 2:29:51 [3] 16.45 mi (9:07 / mi) +1774ft 8:16 / mi
shoes: Kiger 4

2 gels, 20oz water
Church BST to Potato Hill TH via Rattler and Ann's and back.
Just wanted to go easy at lower elevation. Out in 76:xx plus 90sec bathroom break and water refill. Back in ~73. Nice job. Legs were tired but definitely feel stronger on the hills in Corner Canyon.

Plan to take tmw totally off, race on Sat. I want to be able to boogie on Sat but not worrying about resting too much for it. Tmw is the only day left this week to take completely off. So tmw is a total rest day.

2 PM

Note
slept:1.0

nap

Wednesday Jul 11, 2018 #

Note
slept:8.2 weight:138.4lbs

Praxis this AM! Didn't sleep great but feel ok.

11 AM

Trail Run 1:57:13 [4] 10.4 mi (11:16 / mi) +2951ft 8:53 / mi
shoes: Peregrine 7 Red

15oz water
Brighton-Sunset Pk-Albion Basin-C Pass-Brighton
Felt good on the descents but suffered on the climbs. Wow. Nice day up there, not too hot or super crowded. Was gonna do Deso loop but Mill D was packed.

Gonna ease up on the steep stuff for a couple days. A couple little rt knee niggles. NBD, but be careful.

Psyched to get up there after rocking my test. Nice.

Tuesday Jul 10, 2018 #

Note
slept:8.8 weight:139.6lbs

What the fat boy? Ziti (and beer, wine, and biscoff)!

8 AM

Road Run tempo (2mi progression) 1:20:44 [4] 10.27 mi (7:52 / mi) +601ft 7:27 / mi
shoes: Ride9- Side 2

10oz water
6mi E, 2mi progression in 6:49, 6:35, 2mi E
Goal was 6:50, 6:30. Watch said 6:28 for the 2nd mi but strava corrected it to 6:35. Whatev.

Decent effort. 2mi felt harder than I'd hoped. But, it was hot and sunny. Feel ok about it. Felt pukey the last mile from the heat.

Monday Jul 9, 2018 #

Note
slept:8.6 weight:138lbs

2 PM

Bouldering (Gym) 1:06:00 [3]
shoes: Anasazi Arrowhead

Flashed a v5 in the cave. Sent a new v6. Kinda low mo and low power but needed to get out of the house after studying for a couple hours.

Was going to take today completely off. Probably should have but I needed to distract myself for a little bit. Ended w/ 3 sets of core.

Sunday Jul 8, 2018 #

10 AM

Trail Run (Alta Cirque Course +) 1:56:20 [4] 10.0 mi (11:38 / mi) +3051ft 9:02 / mi
slept:9.2 weight:138.2lbs shoes: Hoka Speed Instinct 2

Fun jog/ hike/ ripper around Alta and Baldy w/ some accidental detours to get more distance and vert. A lot of stop and go, but legs were decent. Really dug it up there. Psyched to try to race up there next weekend. Leaned into the final descent a bit. Legs held up well. Nice.

Saturday Jul 7, 2018 #

Note
slept:9.5 weight:138.2lbs

Up late after getting home late from a bday party. Feel ok this AM. Easy run, gym, study, TdF.

10 AM

Road Run 51:46 [3] 6.17 mi (8:23 / mi) +190ft 8:09 / mi
shoes: Ride9- Side1

Easy in the heat w/ B (for 3mi). Legs pretty good. Kinda digging the heat. Weird, but great. Drank 10oz water, wore ~25oz.

12 PM

Bouldering (Gym- Sandy) 1:12:00 [3]
shoes: Anasazi Arrowhead

Decent. Flashed three v5s and a v6. Sent another v5 (with a jump start! I suck at those.) and another v6. Tried a new v8. A bunch of 3s and 4s on the wu and cd. Next time I'll focus on the 45 proj.

1 PM

Strength Training 9:00 [3]

bd chest press 3x 8@35lb
kb squat 3x15 @35lb
6 sets core

Friday Jul 6, 2018 #

7 AM

Trail Run (Deso+ CW) 2:29:09 [3] 14.55 mi (10:15 / mi) +3103ft 8:32 / mi
slept:8.0 weight:138.2lbs shoes: Peregrine 7 Red

3 gels, 20oz water
Decent jog w/ B. Some stop and go, but generally steady effort. Lots of bikes in upper Mill Creek. Not too hot. Thankfully, not smokey. Finished w/ ok legs.

Thursday Jul 5, 2018 #

Note
slept:11.4 weight:138.4lbs

Whoa. Hibernation sleep. Nice. Needed it bad after late night Tues and travel day yesterday.

11 AM

Road Run intervals (12x 30/90) 1:04:42 [4] 8.22 mi (7:52 / mi) +303ft 7:36 / mi
shoes: Ride9- Side 2

23min wu
12x 30sec HM to 5k surge/ 90sec jog
24min cd

Temps in the mid 80s but cloudy so didn't feel that bad. Nice. Drank ~10oz water, wore ~20oz, which helped too. Surges felt good. After huge sleep and rest day, my legs feel great, despite drinking twice as much as usual the past few days on the trip. I feel like I absorbed the vert from last week well.

Probably do 14mi L run tmw to avoid Sat/ Sun crowds on trails. Now, stretch, do hw.

5 PM

Road Run 20:22 [3] 2.29 mi (8:54 / mi) +58ft 8:41 / mi
shoes: Kinvara 8

Mellow shakeout after almost 3 hours of hw. 96 degrees? Not out long enough to feel it too bad. Legs were decent. 4min barefoot on grass.

Wednesday Jul 4, 2018 #

Note
slept:6.0 (rest day)

Rest and travel home after a good bit of fun last night.

Tuesday Jul 3, 2018 #

Note
slept:9.3

Good sleep. Walked about 8 niles in airports and around SF throughout the PM. Legs tired this morning.

9 AM

Road Run (San Francisco) 1:54:22 [3] 11.08 mi (10:19 / mi) +649ft 9:47 / mi
shoes: Ride9- Side1

Tourist jog w/ B out to Fisherman's Wharf and Fort Point. Cool and humid. Legs felt decent once we got rolling. A lot of stop and go but fun morning.

Monday Jul 2, 2018 #

6 AM

Road Run 45:18 [3] 5.28 mi (8:35 / mi) +155ft 8:21 / mi
slept:8.1 weight:139lbs shoes: Ride9- Side 2

Ugh. Ate too much last night, so felt bloated. Legs heavy and tired but started to loosen up a little in the last mile.

Sunday Jul 1, 2018 #

Note
slept:7.0 weight:137.2lbs

Up at 6 thanks to the cat.

7 AM

Road Run 1:24:28 [3] 10.27 mi (8:13 / mi) +663ft 7:45 / mi
shoes: Ride9- Side 2

Easy to mod effort on QH loop CCW, which was a bad choice b/c my legs were pretty tired. Not enough flat roads in the hood. Went a little too hard in the mid miles for some reason. Overall, a decent jog. Following the plan today.

11 AM

Bouldering (Gym- Sandy) 1:30:00 [3]
shoes: Anasazi Arrowhead

Sent a new v7 in the cave w/ a bunch of big moves. Got to same high point on the v7 proj on the 45. Legs were tired so expectations weren't too high. Fun sesh though.

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