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Training Log Archive: chino

In the 31 days ending Jul 31, 2019:

	activity	#	time	miles		km		+ft
	Road Run	18	20:47:57	153.89	(8:07)	247.66	(5:02)	6886
	Trail Run	8	14:48:50	91.15	(9:45)	146.69	(6:04)	12361
	Bouldering	7	6:48:00
	Sport Climbing	1	1:18:00
	Hiking	1	40:12	2.24	(17:57)	3.61	(11:09)	342
	Backcountry Ski	1	12:00	0.55	(21:49)	0.88	(13:34)	173
	Dog Jog	1	5:49	0.64	(9:05)	1.03	(5:39)
	Strength Training	2	4:00
	Total	39	44:44:48	248.47		399.87		19762
averages - sleep:8.7 weight:137.7lbs

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Wednesday Jul 31, 2019 #

5 AM

Road Run 50:18 [3] 6.21 mi (8:06 / mi) +253ft 7:48 / mi
ahr:131 max:157 slept:6.8 weight:137.8lbs shoes: Breakthrough 4 Blue

Easy after sleeping in a little later (4:40 vs 3:50). Legs and head decent. Nice jog. Felt a lot cooler this AM too at 80.

6 AM

Strength Training 3:00 [3]

3x 12 ring push ups
2min abs

5 PM

Dog Jog 5:49 [3] 0.64 mi (9:05 / mi)
shoes: Kiger 4

Tuesday Jul 30, 2019 #

5 AM

Road Run 1:25:40 [3] 10.57 mi (8:06 / mi) +566ft 7:43 / mi
ahr:131 max:150 slept:6.8 weight:137lbs shoes: Saucony Ride ISO- Blue

Easy in the hot and dark after not sleeping well. Head good. Legs ok. Last couple miles my hips weren't psyched. Overall decent though. Back to work today.

Monday Jul 29, 2019 #

8 AM

Road Run 48:26 [3] 5.58 mi (8:41 / mi) +166ft 8:27 / mi
ahr:126 max:141 slept:9.2 weight:137.8lbs shoes: NB 880v8

Slow and easy in the hood. Legs ok. Head good. Nice jog.

9 AM

Strength Training 1:00 [3]

3x 10 ring push ups

Sunday Jul 28, 2019 #

6 AM

Road Run long 2:11:17 [4] 17.27 mi (7:36 / mi) +822ft 7:16 / mi
ahr:145 max:169 slept:7.9 weight:139lbs shoes: Lime Breakthru 4

Goal was 17 in 7:48 pace or better. Kept hr under 140 for 1st half, and then didn't look at it again. No bfast. 2 gels and ~18oz water. Legs felt pretty good. Head was good. Decent run. Nice job getting up early.

11 AM

Bouldering (Gym) 1:09:00 [4]
shoes: 5.10 Dragon

Climbed ok. Flashed 2 v5s and a v6. Sent another 2 v5s within a couple goes. Worked a 7 and an 8.

Saturday Jul 27, 2019 #

Note
slept:9.1 weight:138.4lbs (rest day)

Mellow day. Went on a walk, did some ring push ups, and some core.

Friday Jul 26, 2019 #

9 AM

Road Run 1:18:30 [3] 9.51 mi (8:15 / mi) +509ft 7:51 / mi
ahr:135 max:157 slept:9.4 weight:137.8lbs shoes: Saucony Ride ISO- Blue

Good, big sleep. Lazy AM watching TdF. Easy w/ 3x 10sec hs. Good legs and head. Plan called for 60-75. Easy effort but let it roll on descents. Felt good.

Thursday Jul 25, 2019 #

8 AM

Road Run intervals 1:03:15 [4] 8.11 mi (7:48 / mi) +292ft 7:33 / mi
ahr:149 max:178 slept:8.3 weight:136.8lbs shoes: Lime Breakthru 4

20min wu
8x 2min/ 1min
20min cd

Good one. Low 80s. Goal was 610-625 pace. Was going to go easy but legs and head were ok out of bed.

11 AM

Bouldering (Gym) 1:09:00 [3]
shoes: 5.10 Dragon

Climbed fine. Flashed 3 v5s and sent another v5 with a big dyno after a few goes. Worked a 6 and some 7s. Finished w/ one rep on the campus board to see how it felt. I may start including more of that.

Wednesday Jul 24, 2019 #

8 AM

Road Run tempo 48:08 [4] 6.11 mi (7:53 / mi) +560ft 7:15 / mi
ahr:150 max:173 slept:8.8 weight:135.8lbs shoes: Breakthrough 4 Blue

12min wu
20min/ 5k T 612, 630, 628, .13 in 53s
16min cd

Stoddard Creek CG rolling roads. Hot, a lot of back and forth. Good run though. Felt good to run faster. Before 4 hours in the car.

Tuesday Jul 23, 2019 #

7 AM

Trail Run 1:33:04 [3] 8.02 mi (11:36 / mi) +2026ft 9:22 / mi
ahr:119 max:156 slept:7.5 shoes: Orange Ride 10

Bertha Lake in Waterton Lakes NP
Good head and ok legs. Came w/in 6' of a bear on the way up, which spooked me the rest of the way to the lake. Mellow hike/ jog w/ B.

Monday Jul 22, 2019 #

Note
slept:9.0 (rest day)

A lot of walking around Waterton. Got in the lake a few times.

Sunday Jul 21, 2019 #

8 AM

Trail Run 1:31:27 [3] 8.59 mi (10:39 / mi) +1219ft 9:23 / mi
ahr:131 max:171 slept:7.5 shoes: Orange Ride 10

Highline trail out and back in Glacier NP.
Good legs and head but got really crowded, with a lot of stop and go, on the way back. Cool temps and amazing views. Great run.

Saturday Jul 20, 2019 #

11 AM

Trail Run 1:32:41 [3] 8.5 mi (10:54 / mi) +913ft 9:54 / mi
ahr:130 max:170 slept:9.4 shoes: Orange Ride 10

Avalanche Lake in Glacier NP. Cool trail. Got in/ hung out at the lake for a little bit. Good legs and head.

Friday Jul 19, 2019 #

9 AM

Trail Run 41:08 [3] 4.29 mi (9:35 / mi) +461ft 8:42 / mi
ahr:116 max:141 slept:7.9 shoes: Breakthrough 4 Blue

Easy at Stoddard Creek CG on mostly dirt rds before 6 or so hours in the car. Legs and head not great.

Thursday Jul 18, 2019 #

6 AM

Road Run long 2:00:26 [4] 15.12 mi (7:58 / mi) +560ft 7:42 / mi
ahr:140 max:162 slept:8.0 weight:137.2lbs shoes: Breakthrough 4 Blue

1 gel, 12oz water. No b'fast. Didn't sleep great and woke sore from yesterday. Took me a couple miles to commit to doing a longer run, then the goal was 15mi in 2 hours or less. Effort felt moderate couldn't keep hr down. But, I felt ok. Wanted to get a longer rd run in before the trip. Nice job.

11 AM

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

Quick one to try to send the v7 proj from last time. Hiked it to my highpoint, but the last 3 moves may be stopper for me. At least, today they were. Flashed 3 v5s b/t warming up and cooling down. Fun.

Wednesday Jul 17, 2019 #

Note
slept:10.0 weight:136lbs

9 AM

Road Run intervals (16x 1min @5-10k pace) 1:06:36 [5] 8.36 mi (7:58 / mi) +245ft 7:45 / mi
ahr:146 max:174 shoes: Lime Breakthru 4

20min wu
16x 60/60
15min cd

Good effort w/ a good bit of false flat on the reps. Low 80s and sun. Legs felt good, esp on the uphills. Paces were high 5/ low 6.

Tuesday Jul 16, 2019 #

8 AM

Road Run 50:17 [3] 6.23 mi (8:04 / mi) +224ft 7:48 / mi
ahr:133 max:148 slept:9.6 weight:137lbs shoes: Saucony Ride ISO- Blue

Easy to mod in the hood. Head ok. Legs still kinda tired. Decent enough jog though.

12 PM

Bouldering (Gym ) 1:24:00 [3]
shoes: 5.10 Dragon

Sent the v6 project first go. Flashed two v6s and got 3 moves from the top on a cool v7. Fun. Glad I went to clear my head. Did a new v5.

Monday Jul 15, 2019 #

Note
slept:9.9 weight:137.4lbs (rest day)

Sunday Jul 14, 2019 #

7 AM

Trail Run (Flying Dog) 2:34:53 [4] 17.22 mi (9:00 / mi) +2061ft 8:05 / mi
ahr:143 max:159 slept:7.8 weight:137.6lbs shoes: Orange Ride 10

Up at 5:30 to go to PC. 3 gels. 24oz water. Legs felt pretty trashed by 4mi in. 2 gels exploded in the back of my vest and got all over my hands and watch. Tripped 2x and almost went down. Jeez. Just kept a positive attitude and plugged along. Def feel beat up now. Total rest tmw. Should've taken yesterday totally off probably. My head said it was a new week starting today. My body did not. Oh well. Had planned on adding more to hit 18, but I felt pretty rough when I got to the car. No point in shuffling another 3/4mi.

1 PM

Note
slept:0.5

nap

Saturday Jul 13, 2019 #

10 AM

Road Run 31:15 [3] 3.64 mi (8:35 / mi) +124ft 8:19 / mi
ahr:130 max:147 slept:8.2 weight:137.6lbs shoes: NB 880v8

Easy w/ some strides just to get out and breathe. Upper 80s but cloudy. Def. didn't feel great. Up past 11 last night after family stuff. NBD. Mellow rest of the day on tap.

Friday Jul 12, 2019 #

8 AM

Road Run 1:14:08 [3] 9.03 mi (8:13 / mi) +502ft 7:48 / mi
ahr:136 max:159 slept:10.0 weight:138.4lbs shoes: Saucony Ride ISO- Blue

Mostly easy in the hood. Let it roll on the downhills. Legs and head decent. Def started getting hot at the end. A little long for a totally easy run but may take tmw totally off so wanted to hit 50 today.

12 PM

Bouldering (Gym) 48:00 [4]
shoes: 5.10 Dragon

Quick one w/ B before an appt. Flashed two v5s. Sent another v5 2nd go. No endurance today. On well. Still fun.

Thursday Jul 11, 2019 #

7 AM

Road Run intervals (Jeremy Ranch) 1:01:38 [5] 7.62 mi (8:05 / mi) +283ft 7:49 / mi
ahr:137 max:168 slept:7.8 weight:137.8lbs shoes: Breakthrough 4 Blue

22min wu
14x 30/90
13min cd
Clear and cool at Jeremy Ranch. Psyched to actually get up early and get up there. Mid 50s temps. Legs decent. Pretty much had it to myself. Good effort.

Wednesday Jul 10, 2019 #

9 AM

Road Run 1:22:45 [3] 10.01 mi (8:16 / mi) +600ft 7:49 / mi
ahr:136 max:161 slept:9.9 weight:137.8lbs shoes: Saucony Ride ISO- Blue

QH loop CW w/ some added distance before and after. Good legs and head. Legs felt sore this AM out of bed but felt fine on the run. Freakin hot this AM. Felt pretty good, though last 1/2 mile I was approaching almost haggard.

Tuesday Jul 9, 2019 #

8 AM

Note
slept:10.2 weight:136.8lbs

9 AM

Road Run 1:03:05 [3] 7.12 mi (8:52 / mi) +284ft 8:32 / mi
ahr:125 max:141 shoes: NB 880v8

Slow and easy in the hood. Legs tired. Hip flexors a little sore. Nice jog though.

11 AM

Bouldering (Gym) 1:18:00 [3]
shoes: 5.10 Dragon

Flash a v6, sent another two v6s within 2 or 3 goes. Shut down on 7s and 8s I tried.

Monday Jul 8, 2019 #

6 AM

Trail Run 2:31:49 [4] 16.31 mi (9:19 / mi) +2879ft 7:59 / mi
ahr:143 max:165 slept:8.0 weight:137.2lbs shoes: Orange Ride 10

2 gels, 17oz water. Up Mill D-Deso-Crest-Sleepy Hollow- down rd back to Mill D. Really slow up to the Crest trail. Just kept hr in low-mid 140s. Legs felt heavy. Oh well. From 8.2mi on, was mostly all downhill. On the rd at 9.4mi and ran mid6 pace for the next 6mi, .3mi jog cd. Goal was aided tempo with time and vert in my legs already. Quads did pretty well. Not as bad as expected. Went by fast.

10 AM

Note
slept:0.7

nap

Sunday Jul 7, 2019 #

Note
slept:9.2 weight:138.2lbs

11 AM

Hiking 40:12 [3] 2.24 mi (17:57 / mi) +342ft 15:41 / mi
shoes: Kiger 4

Bloods Lake Trail w/ C and B.

Saturday Jul 6, 2019 #

7 AM

Trail Run 1:12:25 [3] 8.02 mi (9:02 / mi) +657ft 8:23 / mi
ahr:128 max:146 slept:7.5 weight:138lbs shoes: Hoka SI2 - Red

Easy on Riverview and Coyote trails while B did the bog loop. Legs and head fine. Disengaged the first few miles form crappy sleep. Ended up being good though. Easy effort.

3 PM

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

Shouldn't have gone to the gym today. Oh well. Flashed a v5 and repeated a 6. Low mo, no power.

Friday Jul 5, 2019 #

8 AM

Note
slept:10.1 weight:138.4lbs

Hibernation sleep.

9 AM

Road Run 1:03:02 [3] 7.53 mi (8:22 / mi) +410ft 7:58 / mi
ahr:130 max:149 shoes: NB 880v8

Easy in the hood. Legs and head decent. Sunny and warm. Let it roll on some descents. Nice one.

Thursday Jul 4, 2019 #

7 AM

Road Run warm up/down 43:09 [3] 4.76 mi (9:04 / mi) +14ft 9:02 / mi
slept:7.2 weight:137.8lbs shoes: Saucony Ride ISO- Blue

2.75 up
2.01 down

Road Run race 18:44 [5] 3.04 mi (6:10 / mi) +83ft 6:00 / mi
ahr:170 max:179 shoes: Kinvara 8

Sandy 5k (short)
1st M40-44
19th overall
Decent effort. Feel like I paced myself better than usual. Honest course w/ some little climbs in the first mile. 604,613,612, 13sec.

10 AM

Backcountry Ski 12:00 [3] 0.55 mi (21:49 / mi) +173ft 16:49 / mi
shoes: Sportiva/SkiTrab Maximos

1.5 "runs" down a couple hundred yard long strip of snow at Alta with about 70-80 other people. Didn't ski great but it was super fun to be up there. Lots of ppl in costumes. Hit Alta after hearing it was a 3+ hour wait to get on the tram at Snowbird. Crazy up there. A lot less snow than I expected, even for July 4. We were up there for about 1.5 hours.

Wednesday Jul 3, 2019 #

8 AM

Road Run 1:07:18 [3] 8.07 mi (8:20 / mi) +389ft 7:59 / mi
ahr:131 max:151 slept:9.5 weight:139lbs shoes: Saucony Ride ISO- Blue

Easy hood jog with 4x 30/30 in the last mile. Legs tired but felt decent. Head good. Sunny and warm. Want to get my weight down a couple pounds. Ugh.

Maybe gym w/ B later.

3 PM

Sport Climbing (Gym) 1:18:00 [4]
shoes: 5.10 Dragon

Quick-ish w/ B.
Flash 10a, 11a, 11d, send 12c proj 1st go; flash 12a, 11d
Another fun one. Ended w/ a set of 7x 7:3 HB lg edge
Nice job cooling down w/ tmw AM in mind, instead of getting on another proj.

Tuesday Jul 2, 2019 #

6 AM

Trail Run 3:11:23 [3] 20.2 mi (9:28 / mi) +2145ft 8:37 / mi
ahr:140 max:162 slept:7.8 weight:139.2lbs shoes: Hoka SI2 - Red

4 gels, 28oz water. Coyote Loop, CW

Good legs and head. Kept the effort easy to moderate, and the hr stayed down overall until the last miles as it got hotter with a couple climbs. Really cool loop. Accidentally took shorter route (by 1mi) for the last section. Nice job getting up before 5 to get out there.

Monday Jul 1, 2019 #

Note
slept:10.0 weight:139lbs (rest day)

Big, but broken, sleep. Body tired but nothing hurts.

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