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Training Log Archive: chino

In the 31 days ending Dec 31, 2018:

	activity	#	time	miles		km		+ft
	Road Run	23	29:42:51	222.21	(8:01)	357.61	(4:59)	11227
	Bouldering	9	14:24:00
	Backcountry Ski	4	7:13:21	27.68	(15:39)	44.55	(9:44)	5454
	Trail Run	2	1:41:31	10.63	(9:33)	17.11	(5:56)	170
	Strength Training	6	36:00
	Dog Jog	1	4:00	0.4	(10:00)	0.64	(6:13)
	Total	44	53:41:43	260.92		419.91		16851
averages - sleep:8.6 weight:135.6lbs

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Monday Dec 31, 2018 #

8 AM

Note
slept:9.2 weight:135.4lbs

Decent sleep. Why haven’t I been more tired at night? Too much chocolate?

9 AM

Road Run 1:01:00 [3] 7.24 mi (8:26 / mi) +251ft 8:09 / mi
shoes: Lime Ride 10

Slow and easy in the snow and cold. Kinda messy out. Legs really tired the first couple miles but came around ok. Nice jog.

12 PM

Bouldering (Gym) 2:00:00 [3]
shoes: 5.10 Dragon

Super fun final sesh of the year. Sent the v7 cave proj first go. Did all the moves on a v9 in the cave and did it in 2 sections. Did all the moves and high point on a hard v6.

Sunday Dec 30, 2018 #

8 AM

Road Run 33:43 [3] 4.07 mi (8:17 / mi) +140ft 8:01 / mi
slept:8.8 weight:135.6lbs shoes: Asics DynaFlyte 3

Easy + 5x 8sec hill sprints.
Decent jog. Legs not too awful.

10 AM

Backcountry Ski (American Fork/Alpine Loop) 2:26:28 [3] 10.47 mi (13:59 / mi) +1786ft 12:03 / mi
shoes: Sportiva/SkiTrab Maximos

Fun day out with B. Felt good all day going uphill. Downhills were super fun.
Ate and drank throughout. Nice.
2 bumps- 1000', 786'
Psyched to get out more.

Saturday Dec 29, 2018 #

10 AM

Road Run long 2:56:07 [4] 22.11 mi (7:58 / mi) +1340ft 7:32 / mi
slept:9.5 weight:136lbs shoes: Blue Ride 10

21oz water, 4 gels
Low mo slow gray start. But the sun came out about 10mi in. Just focused on normal, comfortable, easy. Last mi was 7:13 and last 200 @6:47 pace. Stuff was hurting at the end but not that bad. 20+ miles on the road in the cold is getting less intimidating, once I get out the door. Nice work.

Friday Dec 28, 2018 #

11 AM

Backcountry Ski (Summit Park) 1:13:46 [3] 3.15 mi (23:25 / mi) +859ft 18:37 / mi
slept:9.5 weight:136lbs shoes: Sportiva/SkiTrab Maximos

Worst ski day ever. One skin was slick. Not pretty on the descent. Single digit temps. Just a junk show all around. Made it out alive and uninjured though. Glad I wore a helmet.

Thursday Dec 27, 2018 #

Note
slept:9.5 weight:135lbs

Up late watching dvr’d Jazz crushing Portland.

9 AM

Road Run tempo (Progression) 1:16:03 [4] 10.03 mi (7:35 / mi) +370ft 7:20 / mi
shoes: Lime Ride 10

2mi E
6mi Progression w/ goal of chopping down 10 sec/mi from 7:55 to 7:05
Actual was: 732, 733, 723, 719, 702, 636
2mim E cd

Low mo start in mid 20s and light snow but legs and head came around. Didn't mean to run the 1st 2 so "fast." Felt good on 5 and 6, so let myself go a little faster. Good run. Kind of disciplined. Long breaks from work are amazing.

1 PM

Backcountry Ski (Porter Fork) 1:03:51 [3] 4.0 mi (15:58 / mi) +1130ft 12:36 / mi
shoes: Sportiva/SkiTrab Maximos

Up 1.5mi, down, then up another .4mi/ 300', and down.
First time w/ new boots and skis. No falls. Psyched to get better on the downhill. Dug it.

Wednesday Dec 26, 2018 #

Note
slept:11.3 weight:136lbs

Awesome sleep after lots of bevs and food. Great xmas.

10 AM

Road Run 40:05 [3] 5.07 mi (7:54 / mi) +239ft 7:34 / mi
shoes: Blue Ride 10

Easy effort but great legs. Roads kinda messy but ok. Great jog. Nice.

3 PM

Bouldering (Gym) 1:30:00 [3]
shoes: 5.10 Dragon

Fun sesh w/ B. Repeat 2 old v5s, work v7 cave start to v5. Psyched to link it next time.

5 PM

Strength Training 6:00 [3]

4x 10 ring push ups
some HB'ing w/ the new Flash board at home.

Tuesday Dec 25, 2018 #

9 AM

Road Run 1:07:58 [3] 8.54 mi (7:58 / mi) +99ft 7:52 / mi
slept:5.5 weight:135.4lbs shoes: Kinvara 8

24 min E
10x 30 hard/ 90 easy
Sluggish first couple miles but then ok. Overdressed. Amazing temps. Def felt off from being up til 2:30 after midnight mass. Worth it though. Decent run overall.
Chill hard the rest of the day.

Monday Dec 24, 2018 #

Note
slept:9.0 weight:135lbs

Better sleep. Body feels a little better. Sat. run and travel worked me. Easy run + gym on tap for today, then fam dinner and midnight mass. Long day.

9 AM

Road Run 1:01:13 [3] 7.37 mi (8:18 / mi) +333ft 7:58 / mi
shoes: Asics DynaFlyte 3

Easy in light snow. Good head, ok legs. Legs feeling better. Need to get nutrition dialed back in. The trip threw me off. Nice jog.

11 AM

Bouldering (Gym) 1:30:00 [3]
shoes: 5.10 Dragon

Decent sesh. Sent an old v6 I'd not done and all but the last move on an old v6 on the 45. Worked an old v7. Plus some fun mileage up to v4.

Sunday Dec 23, 2018 #

Note
slept:9.3 weight:135.6lbs

Broken sleep. Tired this AM.

10 AM

Trail Run 32:44 [3] 3.12 mi (10:30 / mi) +70ft 10:16 / mi
shoes: Hoka SI2 - Red

Slow and easy w/ B and C on the P line. Last mile felt ok. Good to get out and jog. Bailing on P gym sesh. Tired. Got a little cooked trying on ski boots for about 90 minutes after the run.

Saturday Dec 22, 2018 #

Note
slept:11.0 weight:134.2lbs

Good sleep. Watched Venom last night. Could’ve been worse.

11 AM

Road Run long 2:11:15 [4] 17.08 mi (7:41 / mi) +1134ft 7:14 / mi
shoes: Lime Ride 10

2 gels, 17oz water.
1st 2mi E, then picked up pace the next 1:40 w/ some climbing. Probably went a little too hard. Felt decent though. Cloudy head today. Don't get sick.

Friday Dec 21, 2018 #

Note
slept:8.8 weight:133.8lbs

Dumb brain from travel and late night. Recover today.

12 PM

Road Run 1:07:51 [3] 8.5 mi (7:59 / mi) +531ft 7:32 / mi
shoes: Blue Ride 10

E + accels throughout, up and down hill. Legs decent. Brain not too foggy. Good one. Nice weather. Feels good to be home.

3 PM

Bouldering 1:30:00 [3]
shoes: Anasazi Arrowhead

Didn’t send anything harder than v5 but progress on v7 project. 7x 7:3 HB

4 PM

Strength Training 6:00 [3]

3x10 ring push ups, 2 sets ab wheel

Thursday Dec 20, 2018 #

Note
slept:6.0

Ok sleep after a bit much partying. Fun night.

Wednesday Dec 19, 2018 #

Note
slept:6.0

Up late after flights. Ok sleep though.

3 PM

Road Run 31:05 [3] 4.2 mi (7:24 / mi) +45ft 7:20 / mi
shoes: Lime Ride 10

Quick jog in KY.

Tuesday Dec 18, 2018 #

5 AM

Road Run 1:00:10 [3] 7.41 mi (8:07 / mi) +239ft 7:53 / mi
slept:7.0 weight:134.2lbs shoes: Blue Ride 10

Easy w/ a few accels. Head dumb and legs kinda tired. 1x 8 sec hill sprint. Good job getting out. Ok jog.

Monday Dec 17, 2018 #

Note
slept:8.7 weight:134.8lbs

Sunday Dec 16, 2018 #

9 AM

Backcountry Ski (Millcreek) 2:29:16 [3] 10.06 mi (14:50 / mi) +1679ft 12:49 / mi

Fun day out w/ B. Up the rd plus a little past the yurt for lunch, down to A Basin TH, up 500' til it got shallow and narrow, back down. No falls! Pretty dang fun. This is the next hobby, for sure.

3 PM

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

Send new v5 2nd go. Did the top of a v7, still working the bottom. Worked the v6 proj a little. Fun sesh. Mellow.

4 PM

Strength Training 6:00 [3]

3x 12 ring push ups
1 set ab wheel

Saturday Dec 15, 2018 #

Note
slept:10.0 weight:135.4lbs

Head a little cloudy. Defog and run for 3 hours.

10 AM

Road Run long 2:56:12 [4] 22.05 mi (7:59 / mi) +1235ft 7:35 / mi
shoes: Blue Ride 10

4 gels, 30oz water. Ouch.
Rolling 1st 7mi, uphill last 5mi. Hard one, but good. Nice job. Nice temps, not too hazy.

Friday Dec 14, 2018 #

Note
slept:8.2 weight:136.8lbs (rest day)

Thursday Dec 13, 2018 #

5 AM

Road Run 1:00:20 [3] 7.58 mi (7:58 / mi) +277ft 7:42 / mi
slept:7.2 weight:135.6lbs shoes: Lime Ride 10

E + mailbox fartlek coming back on 2700 E. Legs and head decent. Maybe the short shakeout helped. Good one. Cold w/ wind, but stayed comfortable.

4 PM

Road Run 21:27 [3] 2.6 mi (8:15 / mi) +108ft 7:56 / mi
shoes: Asics DynaFlyte 3

Mostly easy but picked up pace at the end. Sunny and cold.

Dog Jog 4:00 [3] 0.4 mi (10:00 / mi)
shoes: Kiger 4

Chasing Carolina around the park.

Wednesday Dec 12, 2018 #

5 AM

Road Run intervals 1:00:18 [4] 7.54 mi (8:00 / mi) +274ft 7:44 / mi
slept:7.7 weight:136.8lbs shoes: Blue Ride 10

40min E, then 7x 1min T-HM/ 1min E; 1mi cd
Paces were 6:10-6:40. Just wanted to turn the legs over a little. Was going to do 10. Still recovering from the weekend.

5 PM

Road Run 13:00 [3] 1.5 mi (8:40 / mi) +54ft 8:23 / mi
shoes: Ride9- Side 2

Easy shakeout. Felt good after 1st 1/2mi. Picked up C to run more but she got distracted. NBD.

Tuesday Dec 11, 2018 #

5 AM

Road Run 1:00:13 [3] 7.32 mi (8:14 / mi) +257ft 7:58 / mi
slept:7.2 weight:136.4lbs shoes: Asics DynaFlyte 3

Bad air but not too cold (32). Legs and head just ok but ended up being an ok jog. 5x 30/30 at the end. Good job getting up.

4 PM

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

Flash two v6s and 2 v5s. Still tired from Sunday.

5 PM

Strength Training 6:00 [3]

10 x 7:3 HB
3x 12 ring push ups
2 sets ab wheel

Monday Dec 10, 2018 #

Note
slept:9.0 weight:135.2lbs (rest day)

Good sleep. A little wrecked from the gym yesterday, but ok so far.

Sunday Dec 9, 2018 #

9 AM

Trail Run 1:08:47 [3] 7.51 mi (9:10 / mi) +100ft 9:03 / mi
slept:9.0 weight:136lbs shoes: Hoka SI2 - Red

E w/ B on the p-line from b hollow. Slow the 1st 6mi, then picked up pace at the end, which felt good. Good to get above the soupy air.

1 PM

Bouldering (Gym) 2:24:00 [4]
shoes: Anasazi Arrowhead

Fun, but long, sesh w/ B and Michael B. We were at the gym for 3 hours. I rested a lot. Sent a v7 start into a v4 I'd done 1st go. Good progress on a really hard 6 I couldn't start when it was set. Worked the low start to the 7 I did last week. Did some hard moves, tried hard. Good one.

Saturday Dec 8, 2018 #

Note
slept:9.5 weight:136.2lbs

Good sleep. Crappy air. Long run on tap. Rally.

9 AM

Road Run long 2:39:00 [4] 20.32 mi (7:49 / mi) +1221ft 7:24 / mi
shoes: Lime Ride 10

3 gels, 20oz water. Easy to mod. Legs were ok. Head was so so. New playlist helped a little. Need new routes. Finished w/ some turnover. Nice job.

Friday Dec 7, 2018 #

Note
slept:8.8 weight:136lbs (rest day)

Good sleep. In a mental funk.

Thursday Dec 6, 2018 #

4 PM

Road Run 1:11:30 [3] 8.42 mi (8:29 / mi) +450ft 8:05 / mi
slept:8.6 weight:135.8lbs shoes: Blue Ride 10

Legs crappy til last 2 miles. Bad air. Blah. Rest tmw. Try to reset my mind and body for the weekend.

Wednesday Dec 5, 2018 #

Note
slept:8.2 weight:136.4lbs

Bailed on an AM run. Get out after work. Struggling with work this week. Ride it out. Maybe a little more sleep will help.

4 PM

Road Run 1:15:43 [3] 9.3 mi (8:08 / mi) +594ft 7:41 / mi
shoes: Lime Ride 10

Easy with some accels the last half. Legs kinda sore but ok. Good to get out. Glad I slept in this AM. I like how my legs feel in the AM though. Idk.

Tuesday Dec 4, 2018 #

5 AM

Road Run 1:02:19 [3] 7.54 mi (8:16 / mi) +251ft 8:01 / mi
slept:7.8 weight:136.4lbs shoes: Blue Ride 10

Easy in the COLD. Wore the face mask. Single digits w/ wind chill? Stayed warm though. 2x 30/30 that didn't feel good so didn't do more. Good job getting out. Feel better than I did yesterday.

4 PM

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

Good one! Sent 2 v6s from last time first try each. Sent a new v7. Perfect detox/ brain dump after crappy day at work. Glad I went.

5 PM

Strength Training 6:00 [3]

3x 12 ring push ups
2 sets ab wheel

Monday Dec 3, 2018 #

Note
slept:7.8 weight:136lbs (rest day)

Ugh...Monday.

Sunday Dec 2, 2018 #

9 AM

Road Run 1:27:23 [3] 10.3 mi (8:29 / mi) +437ft 8:09 / mi
slept:9.8 weight:135.4lbs shoes: Lime Ride 10

Easy in the snow. Pretty low mo the first few miles but legs and head came around. Nice jog.

12 PM

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

Fun sesh. Flashed a couple new v5s and a v6. Sent another v6 2nd go and fell at the top of another 3x. Lots of new stuff to work on in the cave. Nice.

2 PM

Strength Training 6:00 [3]

ring push ups- 12, 2x 10
3 sets core
Probably climbed too long today. Rest day tmw.

Saturday Dec 1, 2018 #

Note
slept:9.9 weight:136.2lbs

10 AM

Road Run long 2:08:56 [4] 16.12 mi (8:00 / mi) +1348ft 7:25 / mi
shoes: Blue Ride 10

Up Emigration + another .2 to hit 8mi in 70:51. At 1:40, ran 3mi in 6:33, 6:30, 6:26, 1.5mi cd
17oz water, 2 gels
Cold with some slush and ice, but sunny. Legs and head not great, esp the first few miles. Feeling the added intensity the past 2 weeks. Probably still tired from the race. Soldier on. Good run though. Nice job.

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