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Training Log Archive: chino

In the 31 days ending Aug 31, 2018:

	activity	#	time	miles		km		+ft
	Road Run	21	21:33:58	157.46	(8:13)	253.41	(5:06)	6883
	Bouldering	9	10:15:00
	Trail Run	4	6:05:40	39.54	(9:15)	63.63	(5:45)	5635
	Sport Climbing	1	2:18:00
	Backpacking	1	1:23:29	4.36	(19:09)	7.02	(11:54)	64
	Strength Training	2	12:00
	Total	38	41:48:07	201.36		324.06		12582
averages - sleep:8.1 weight:136.1lbs

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Friday Aug 31, 2018 #

5 AM

Road Run 34:26 [3] 4.17 mi (8:15 / mi) +143ft 8:00 / mi
slept:8.1 weight:134lbs shoes: Ride9- Side1

Easy jog + 1 8sec hill sprint. Ok legs. Nice jog.

Thursday Aug 30, 2018 #

5 AM

Road Run 1:05:36 [3] 8.21 mi (7:59 / mi) +354ft 7:41 / mi
slept:7.8 weight:133.8lbs

Easy + 8x 20/40 strides. Decent legs. Warm and windy.

Wednesday Aug 29, 2018 #

Note
slept:7.5 weight:134.4lbs

5 AM

Road Run 51:09 [3] 6.1 mi (8:23 / mi) +323ft 7:59 / mi
shoes: Ride9- Side 2

E on the hood 5k course. Legs tired but came around a little.

5 PM

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

Lowest mo sesh ever. Did up to v4.

Tuesday Aug 28, 2018 #

5 AM

Road Run tempo (5mi HM-MP) 1:01:33 [4] 8.51 mi (7:14 / mi) +295ft 7:00 / mi
slept:7.5 weight:135.6lbs shoes: Kinvara 8

Cool temps, clear air, good legs this AM.
2mi wu
5mi HM-MP in
640, 646, 622, 621, 629
1.51mi cd

Goal was avg pace 633-649. Honest, mostly unaided effort. Psyched.

Monday Aug 27, 2018 #

Note
slept:8.2 weight:134.8lbs (rest day)

Sunday Aug 26, 2018 #

Bouldering (Gym) 1:36:00 [3]
shoes: Anasazi Arrowhead

Flash v5, send v6. Tried some other stuff. Sure. Ended with belaying B on a route, then flashing a 12a. Did some core too.

8 AM

Road Run 1:41:34 [3] 12.36 mi (8:13 / mi) +725ft 7:47 / mi
slept:7.5 weight:133.4lbs shoes: Ride9- Side1

Easy to mod out to QH via Danish. 10oz water. Legs ok. Finished feeling decent. Good job, esp considering 3h on my feet last night and to bed at 11. About 3mi on dirt at QH.

Saturday Aug 25, 2018 #

9 AM

Trail Run long (Flying Dog) 2:30:55 [4] 17.41 mi (8:40 / mi) +2406ft 7:40 / mi
slept:9.2 weight:135.2lbs shoes: Peregrine 7 Red

20oz water, 2 gels. Decent legs. Easy to mod effort. That run never feels any easier. Cool, then got warm. Drank all my water. Good run.

3 PM

Note
slept:2.0

Nap before having to do dance duty. Get it done.

Friday Aug 24, 2018 #

Note
slept:8.0 weight:134.8lbs (rest day)

11 hour workday. Ugh.

Thursday Aug 23, 2018 #

5 AM

Road Run 1:06:08 [3] 8.06 mi (8:12 / mi) +331ft 7:54 / mi
slept:8.0 weight:134lbs shoes: Ride9- Side 2

Nice, easy jog.

Wednesday Aug 22, 2018 #

5 AM

Road Run hills 1:02:30 [5] 7.6 mi (8:13 / mi) +632ft 7:37 / mi
slept:7.0 weight:135lbs shoes: Kinvara 8

Woke up a lot.
18min wu
8x 1min hard uphill + 25sec
jog down recovery
21min cd

Solid effort. Legs were better than yesterday. Need more sleep but a lot going on at work. I don't feel stressed. Just a lot of stuff running around in my head.

Tuesday Aug 21, 2018 #

5 AM

Road Run 1:10:28 [3] 8.03 mi (8:47 / mi) +325ft 8:27 / mi
slept:6.8 weight:136.8lbs shoes: Clifton 5

Slow and easy. Legs pretty tired but felt better toward the end. Gonna return the Hokas today. They feel heavy and stiff. I tried to like them. Oh well.

Monday Aug 20, 2018 #

Note
slept:10.4 weight:135.4lbs (rest day)

Went to bed at 6:30 last night. Whoa.

4 PM

Road Run 39:09 [3] 4.11 mi (9:32 / mi) +139ft 9:14 / mi
shoes: Ride9- Side1

Sooo slow and easy. Legs tired. Low mo. Easy jog listening to music in the hood. Windy and a little overcast. Still hot though. I made the right call getting big sleep last night/ sleeping in this AM though.

Sunday Aug 19, 2018 #

8 AM

Road Run 1:23:00 [3] 10.52 mi (7:53 / mi) +547ft 7:31 / mi
slept:9.4 weight:136.2lbs shoes: Ride9- Side 2

Easy to mod effort w/ an impromptu 2.5mi aided pick up 6:40, 6:45, 3:25 to turn the legs over a little right before a 1.5mi climb. Legs tired the last mile. Feeling distracted w/ work thoughts. Typical for this time of year. Ride it out.

1 PM

Bouldering (Gym) 1:42:00 [3]
shoes: Anasazi Arrowhead

Fun trip to Lehi. Flashed a v5. Sent a v5, 6, and 7 2nd RP go each. Much needed change of scenery.

Saturday Aug 18, 2018 #

Note
slept:8.0 weight:137lbs

9 AM

Trail Run hills (30min uphill at MP) 2:06:33 [4] 12.6 mi (10:03 / mi) +2281ft 8:34 / mi
shoes: Hoka Speed Instinct 2

From G'man. Easy down to Mid Mt to Pinecone Ridge trail, then 30min (30:40, a little over 3mi, 1150' of vert, 8400' to 9550') uphill at MP, or steady but sustainable. I had a few moments of feeling decent on the climb. But, I felt out of whack after 2 weeks of not running high or on dirt. My legs, esp calves, felt trashed after the 30min uphill effort.

Oh well. Cool temps and clear air, which was rad. Not too crowded. Rest. Repeat.

4 PM

Trail Run 11:01 [3] 1.11 mi (9:56 / mi)
shoes: Adidas Boston

Friday Aug 17, 2018 #

Note
slept:7.8 weight:136.2lbs (rest day)

Thursday Aug 16, 2018 #

5 AM

Road Run 1:07:22 [3] 8.12 mi (8:18 / mi) +397ft 7:56 / mi
slept:8.0 weight:137lbs shoes: Clifton 5

Easy 8x 20/40 strides. Legs ok. Nice jog.

4 PM

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

Low mo/ low power sesh. Did send an old long crimpy v6 that I hadn't done.

Wednesday Aug 15, 2018 #

5 AM

Road Run 1:16:39 [3] 9.52 mi (8:03 / mi) +490ft 7:41 / mi
slept:7.3 weight:136lbs shoes: Ride9- Side1

73 degrees this AM (vs 83 yesterday) felt way better. Legs better too. Easy effort. Nice one.

Tuesday Aug 14, 2018 #

5 AM

Road Run 1:09:26 [3] 8.2 mi (8:28 / mi) +354ft 8:08 / mi
slept:7.0 weight:138lbs shoes: Ride9- Side 2

10min 1st mi. Hot, crappy air. Dead legs. Legs came around second 1/2. 4x 8sec hill sprints. Ended up being a good run.

4 PM

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

Sent a new v6 1st go of the day. Tried a new 7 and 8. Then, stuff just hurt. NBD. Tired from Sunday.

Monday Aug 13, 2018 #

5 AM

Road Run 49:27 [3] 5.7 mi (8:41 / mi) +190ft 8:25 / mi
slept:7.5 weight:136lbs shoes: Ride9- Side1

Yellow air but no taste/ smell.
Slow and easy. Legs ok.

Sunday Aug 12, 2018 #

Note
slept:9.5 weight:136.4lbs

Body kinda overall stiff and tired from routes yesterday. No surprise. Up at 6:30. Nice job.

7 AM

Road Run long 2:01:08 [3] 15.52 mi (7:48 / mi) +749ft 7:28 / mi
shoes: Ride9- Side 2

Decent run. No food or water until water fountain stop at 14 miles. Cool to warm temps. Yellow air but no taste or smell. Eyes and nose didn't feel bad. Good to get out. Whew. Calves feel like they're going to explode as I type this- f'ing gym routes, man. Ouch.

Saturday Aug 11, 2018 #

11 AM

Sport Climbing (Gym) 2:18:00 [4]
slept:9.0 weight:137.6lbs shoes: Anasazi Arrowhead

Bailed on a run b/c the air was so crappy.
Pretty fun day at the gym though.
Flash 10a, 10d, 12a, 11d, 12b, 12a; 4 hung a 12c (tired); flash 11d

Friday Aug 10, 2018 #

Note
slept:6.0 weight:137.2lbs

4 PM

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

Flashed three v5s
Sent v5, v6

Thursday Aug 9, 2018 #

5 AM

Road Run 45:18 [3] 5.55 mi (8:10 / mi) +187ft 7:55 / mi
slept:7.5 weight:138lbs shoes: Ride9- Side 2

Legs kinda stiff but overall decent jog. Last mile felt good. Mellow jog.

Wednesday Aug 8, 2018 #

5 AM

Road Run 1:02:19 [3] 7.6 mi (8:12 / mi) +321ft 7:53 / mi
slept:8.0 weight:137.6lbs shoes: Ride9- Side1

Legs ok. Hips are esp. stiff from so much sitting this week. So rad to get outside though. Air wasn't too bad (no taste or smell). Need to get back into habit of moving around more at work.

Went to bed at 8 last night. Needed to. Head is better today.

Tuesday Aug 7, 2018 #

6 AM

Road Run (Treadmill) 1:01:00 [3] 7.3 mi (8:21 / mi)
slept:7.5 weight:138lbs shoes: Ride9- Side 2

Didn't totally suck. Happened to have time today to get to the gym before a training. Good to move and breathe.

4 PM

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

5 PM

Strength Training 6:00 [3]

db chest press 3x 6 @40lb
db shoulder fly 1x 8@15lb, 2x 6@20lb
4 sets core

Monday Aug 6, 2018 #

Note
slept:8.5 weight:137.6lbs (rest day)

Sunday Aug 5, 2018 #

9 AM

Road Run 32:25 [3] 3.54 mi (9:09 / mi) +100ft 8:55 / mi
slept:9.0 weight:137.6lbs shoes: Ride9- Side1

Slow and easy in the hazy, crappy air. Legs dead anyway. Chill, do hw. Take tmw off.

Saturday Aug 4, 2018 #

Note
slept:9.7 weight:137.2lbs

Air is really smokey from a fire to the north. Maybe just gym today.
Legs and body feel wrecked this morning. Drove a desk all day yesterday.

10 AM

Bouldering (Gym) 1:15:00 [3]
shoes: Anasazi Arrowhead

New probs pn the 45. Did a v5 2nd go and all but 2 moves on a hard 7. Tried a couple 6s. Low power but ok sesh. I think I'm just tired.

11 AM

Road Run (Treadmill) 6:00 [3] 0.5 mi (12:00 / mi)

Quick jog after climbing to see if I could possibly endure running indoors. Didn't totally suck. Good to know. I ran in my Sanuks.

3 PM

Trail Run 1:17:11 [3] 8.42 mi (9:10 / mi) +948ft 8:17 / mi
shoes: Peregrine 7 Red

Out and back on the Crest trail from Guardsman. Hazy but didn't smell/ taste smoky. Legs ok off and on, but I felt pretty trashed at the end. Kinda hot and all over 9700' so don't be too hard on myself. Good to get out after doing hw for a couple hours.

Friday Aug 3, 2018 #

5 AM

Road Run intervals (Hill/ Fartlek Circuit) 1:07:21 [5] 8.24 mi (8:10 / mi) +281ft 7:55 / mi
slept:6.6 weight:135.2lbs shoes: Ride9- Side 2

16min wu - Hills & Fartlek Circuit Workout: 6x (1 minute hill hard, 90 second jog, 1 minute flat med-hard surge, 1 minute jog, tempo effort back down the hill, 30 second rest and repeat, 16min cd

Slept poorly after class and doing hw. Legs felt decent but were cooked at the end. Solid effort.

Back to work today.

Thursday Aug 2, 2018 #

Note
slept:9.6 weight:136.4lbs

Decent sleep. Legs kinda sore, body tired. Gym sesh, then class. Back to work tomorrow.

11 AM

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

Decent sesh. Worked on and sent an old, hard v6 .

12 PM

Strength Training 6:00 [3]

db chest press 1x 6@40, 2x 6 @45lb
db shoulder fly 3x 6@20lb
db shrugs 3x 6@45lb
5 sets core

Wednesday Aug 1, 2018 #

7 AM

Backpacking 1:23:29 [3] 4.36 mi (19:09 / mi) +64ft 18:53 / mi
slept:7.5 shoes: Hoka Speed Instinct 2

Final hike out + 10lb w/ C on my back.

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