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Training Log Archive: chino

In the 31 days ending Jan 31, 2020:

	activity	#	time	miles		km		+ft
	Road Run	27	22:21:40	162.62	(8:15)	261.71	(5:08)	7699
	Trail Run	3	7:53:19	41.49	(11:24)	66.77	(7:05)	7986
	Bouldering	8	7:42:00
	Sport Climbing	1	2:42:00
	Backcountry Ski	2	2:38:59	10.24	(15:32)	16.48	(9:39)	2248
	Strength Training	5	26:00
	Dog Jog	1	3:39	0.32	(11:24)	0.51	(7:05)	33
	Total	45	43:47:37	214.67		345.48		17967
averages - sleep:8.4 weight:136.1lbs

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Friday Jan 31, 2020 #

5 AM

Road Run 1:00:30 [3] 7.21 mi (8:23 / mi) +373ft 8:00 / mi
ahr:135 max:154 slept:7.2 weight:136.2lbs shoes: NB 880v8

Broken, but ok, sleep. Easy in the hood. Hip flexors a little sore. Decent jog though. All the clothes. Cold, with wind. Stayed comfortable. 3x 8sec hs.

Thursday Jan 30, 2020 #

10 AM

Road Run intervals 1:03:15 [5] 8.1 mi (7:49 / mi) +96ft 7:43 / mi
ahr:147 max:173 slept:10.0 weight:135.6lbs shoes: Ride ISO- Orange

15min wu
16x 1min 5k effort/ 1min jog
17min cd

Decent on on the JRP. Cold, but dry. Legs came around after the 4th rep or so. Good effort. Paces were 530s to low 6.

2 PM

Bouldering 1:00:00 [3]
shoes: Testarossa

Flashed one 5, did another 2nd go. Shut down on 6s and 7s.

Wednesday Jan 29, 2020 #

5 AM

Road Run 36:09 [3] 4.23 mi (8:33 / mi) +203ft 8:10 / mi
ahr:130 max:145 slept:6.9 weight:137.2lbs shoes: NB 880v8

Woke up a lot but had some periods of deep sleep, so I don't feel terrible this AM.

Plan was 60-70min. But, steady snow so I cut if short to give myself more time to get to work. The semi-goal is to get out again after work. Not worried about it though. This week can be R&R-ish, if necessary.

4 PM

Road Run 33:32 [3] 4.08 mi (8:13 / mi) +202ft 7:51 / mi
ahr:128 max:147 shoes: Triumph ISO 5

Easy in the hood. Nice afternoon. Felt fine, but not great. These new shoes suck.

Tuesday Jan 28, 2020 #

5 AM

Road Run 40:05 [3] 5.11 mi (7:51 / mi) +63ft 7:45 / mi
ahr:137 max:147 slept:7.7 weight:135.6lbs shoes: Breakthrough 4 Blue

Easy to easy-mod around the mall before the gym opened. Felt pretty good. Nice AM. Starting the Boston plan today. Maybe thinking less and just doing will be good for me right now.

6 AM

Bouldering 39:00 [4]
shoes: Testarossa

Good one. Took about 15min to wu on v1-4. Sent v7 proj 1st go. Did all but one of the moves on a new v6. Sent 2 new v5s 2nd go each. Repeated an old v5. The quick AM sessions may be the way to go for me for a while. No kids. Less people generally. I can't stay too long and cook myself.

Monday Jan 27, 2020 #

Note
slept:8.5 weight:135.6lbs (rest day)

Lights out at 8:30. Broken sleep but feel ok this morning.

5 PM

Strength Training 6:00 [3]

mini garage sesh

Sunday Jan 26, 2020 #

10 AM

Trail Run 19:10 [3] 1.57 mi (12:12 / mi) +126ft 11:21 / mi
slept:9.7 weight:137lbs shoes: Hoka SI2 - Red

B said we wouldn't need microspikes, so I left them in the car. Almost had 2 major crashes, so looped back around to the car.

Trail Run long 2:03:54 [4] 13.54 mi (9:09 / mi) +1265ft 8:24 / mi
ahr:146 max:165 shoes: Hoka SI2 - Red

Much better with spikes. Legs pretty beat up today. So slow on the climbs. Oh well. Kept a decent attitude. Got it done. All conditions on the trail today. Some stop and go with spikes on and off.

Saturday Jan 25, 2020 #

11 AM

Road Run 46:15 [3] 5.67 mi (8:09 / mi) +151ft 7:57 / mi
ahr:134 max:158 slept:9.9 weight:137.2lbs shoes: Triumph ISO 5

From to 15&15 to meet B and C. Legs just ok, def kinda tired. Head fine though. Good podcast. Hope legs feel better tmw for 15-ish.

Friday Jan 24, 2020 #

5 AM

Road Run 1:06:38 [3] 8.04 mi (8:17 / mi) +477ft 7:51 / mi
ahr:132 max:151 slept:7.7 weight:135.6lbs shoes: NB 880v8

Easy effort. Legs tired. Changed up the route, which was nice but hillier. Nice AM. Thought about bailing for about 30 seconds. As I sit in my office listening against my will to the same cheesy cable radio station playing, I am so glad I didn't.

Thursday Jan 23, 2020 #

5 AM

Road Run 47:53 [3] 5.4 mi (8:52 / mi) +313ft 8:24 / mi
ahr:128 max:145 slept:6.4 weight:135.8lbs shoes: Ride ISO- Orange

Slow and easy. In bed ~9:50. Didn't sleep well. Legs came around at the end. Next obstacle: get through work today. Getting my a** kicked this week.

4 PM

Bouldering 1:00:00 [4]
shoes: Testarossa

Flashed a v5 and a few v4s. Tired, but whatever.

6 PM

Strength Training 2:00 [3]

2x 1min ring push up position bc I didn't want to do push ups. Pretty hard, actually. Cool.

Wednesday Jan 22, 2020 #

5 AM

Road Run 1:01:44 [3] 7.42 mi (8:19 / mi) +422ft 7:54 / mi
ahr:134 max:157 slept:7.1 weight:137lbs shoes: NB 880v8

Crappy sleep. Decent legs and head though. Rain/ snow off and on but not too cold. 3x 10sec hs at the end. Long af day at work on tap but hope to hit the gym during a brief PM break.

4 PM

Road Run (Track) 30:18 [3] 3.82 mi (7:56 / mi)
shoes: Kinvara 8

Around the p lot and 14 laps on the track after a meeting ran long. All the swear words...good to get out and move, even if it was in my climbing clothes. Inhale food. Put on deodorant. Get ready for another few hours.

Did 6x 100, which didn't feel rad. Oh well.

Tuesday Jan 21, 2020 #

6 PM

Note
slept:8.1 weight:136.4lbs (rest day)

Work was a junk show today. No time to eat or drink. Whoa.

Dog Jog 3:39 [3] 0.32 mi (11:24 / mi) +33ft 10:23 / mi

B made me go to the park with her and C. Counting it bc it actually loosened up my hips a little. And, I was running. Just not very long.

Monday Jan 20, 2020 #

9 AM

Trail Run 2:43:18 [4] 13.21 mi (12:22 / mi) +3593ft 9:50 / mi
ahr:139 max:170 slept:8.6 weight:135.6lbs shoes: NB 880v8

~8mi on trails, 5 on the rd.
W. face of Grandeur from my front door. Took the wrong fork to start so ended up too north. Some thigh deep post holing got me back on route but slowed things down. Legs were trashed at the top but came around on the descent. Felt decent the last 9 miles. Psyched to get a few minutes on top by myself with clear skies for the first time in a long time. Psyched on how well my legs came back after the west face beatdown. Nice one.

Sunday Jan 19, 2020 #

11 AM

Road Run 56:57 [3] 6.22 mi (9:09 / mi) +488ft 8:31 / mi
ahr:127 max:158 slept:10.6 weight:137lbs shoes: NB 880v8

Hilly hood loop w/ B. Easy effort w/ some big hills. Legs much better than expected. Nice. Good head.

3 PM

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

Much better today. Flashed two v5s, a v6, and a v7 (ha!). Sent another v6 2nd go. Ratings def on the softer end but felt good to actually climb some stuff nonetheless.

Saturday Jan 18, 2020 #

Note
slept:10.1 weight:137lbs

Decent sleep. Low back stiff out of bed.

10 AM

Road Run 1:51:01 [4] 14.15 mi (7:51 / mi) +113ft 7:47 / mi
ahr:140 max:170 shoes: Ride ISO- Orange

Multiple out and backs on the JRT. Stiff wind out of the south. Mi 11-12 T-ish in 702, 642. Decent legs and head. Could've kept going but didn't want to keep B waiting. Super low mo at the start. Despite the wind picking up, it got sunnier and overall nicer out though. No calories or water. Longest run since St. G.

Road Run 1:07 [3] 0.1 mi (11:10 / mi)
shoes: Ride ISO- Orange

Jog from the car to the locked bathroom when we got to the TH.

Friday Jan 17, 2020 #

5 AM

Road Run 30:57 [3] 3.71 mi (8:21 / mi) +197ft 7:57 / mi
ahr:128 max:147 slept:7.5 weight:135.8lbs shoes: NB 880v8

Easy in the hood. Felt really good from the start despite feeling rusty out of bed. Conditions were great for the first few minutes, and then got a little snowy, and then blinding windy blizzard the last 1.8mi. Whoa. Psyched my body felt good though. Needed that. Plan is group L run tmw.

Thursday Jan 16, 2020 #

5 AM

Road Run 1:01:56 [3] 7.51 mi (8:15 / mi) +419ft 7:50 / mi
ahr:131 max:149 slept:7.1 weight:135.6lbs shoes: Ride ISO- Orange

Easy + 3x 8sec hs
Legs ok. Head good. Not much ice or snow on the rd or sidewalks. Ok jog. Nice AM.

5 PM

Bouldering (Gym) 30:00 [3]
shoes: Testarossa

I was there for about 70min. Sent a v5 2nd go. Tried some 6s and 7s but had not mo or power. Hard day at work. Wow. Cooked.

Wednesday Jan 15, 2020 #

5 AM

Road Run 1:02:14 [3] 7.31 mi (8:31 / mi) +397ft 8:06 / mi
ahr:128 max:146 slept:7.3 weight:135.2lbs shoes: NB 880v8

Not much sleep but slept through most of the night.

Wind chill in the teens but was dressed for it. Roads in the new hood were treacherous though. Good legs and head just slow conditions. Nice job staying upright.

Bailed on PM run last night. Left shin bugged me a few times yesterday, prob from skiing. NBD. Roads were crappy, slick surfaces, blah blah blah. Maybe try to hit an easy PM run tonight.

5 PM

Road Run 36:32 [4] 4.74 mi (7:42 / mi) +290ft 7:17 / mi
ahr:136 max:155 shoes: Freedom ISO2- Red

Moderate w/ some surges at SHP. Should've warmed up better b/c I started to actually feel decent at ~20min. Good job getting out again. Glad I didn't go last night. There were crazy slick spots.

7 PM

Strength Training 6:00 [3]

115 ring push ups in 12-20
3x 12 kb squats

Tuesday Jan 14, 2020 #

5 AM

Road Run 54:38 [3] 6.51 mi (8:24 / mi) +436ft 7:53 / mi
ahr:129 max:149 slept:8.0 weight:135.4lbs shoes: Ride ISO- Orange

Mostly easy effort. Head and legs never really got into it. Ran on a short trail section on the way back, which had been the goal (to check it out). Nice job getting up and out. Plan is to hit the SLCTC SHP run tonight.

Monday Jan 13, 2020 #

Note
slept:7.9 weight:135.4lbs

A little wrecked this morning out of bed but feeling better. Maybe rest, maybe short jog. Hoping to get the running going again this week.

Sunday Jan 12, 2020 #

12 PM

Backcountry Ski 1:53:04 [3] 7.17 mi (15:46 / mi) +1294ft 13:28 / mi
slept:10.0 weight:137lbs shoes: Sportiva/SkiTrab Maximos

AF/ Alpine Loop. Windy and snowy all morning. Didn't want to force a run. Fun day in AF. Kinda boring on the road but got in a few good turns. A couple small victories, though, with a new max descent speed and getting my skins off w/ my skis on!

3 PM

Bouldering (Gym) 1:12:00 [4]
shoes: Anasazi Arrowhead pt2

Sent two v5s. High point and did all the moves on a v7. Climbed fine.

Saturday Jan 11, 2020 #

10 AM

Road Run 44:29 [3] 5.11 mi (8:42 / mi) +225ft 8:21 / mi
ahr:128 max:144 slept:9.0 weight:137lbs shoes: Breakthrough 4 Blue

E w/ B at SHP. Legs not great. Must have drained them at PF last night. Oh well. Try to recharge for something longer tomorrow.

Friday Jan 10, 2020 #

5 AM

Road Run 34:45 [3] 4.02 mi (8:39 / mi) +204ft 8:15 / mi
slept:7.6 weight:136.4lbs shoes: NB 880v8

Decent sleep. Woke before alarm, reset it to sleep in, and then decided to get up. Easy in the snow. Cut it short to leave more time to get to work. Good to get out. Legs tired but felt ok.

Clear skies and awesome view of the moon and the city at the end. Pretty rad. It's the chance to have those moments that get me out of bed on the winter mornings.

4 PM

Backcountry Ski 45:55 [3] 3.07 mi (14:57 / mi) +954ft 11:33 / mi
shoes: Sportiva/SkiTrab Maximos

Super fun lap at Porter Fork w/ B after work. Felt strong on the up and actually competent and confident on the descent. Psyched. Surprised by how much fun I had on the descent.

Thursday Jan 9, 2020 #

6 AM

Road Run 18:49 [3] 2.25 mi (8:22 / mi) +28ft 8:16 / mi
slept:7.5 weight:135.2lbs shoes: Freedom ISO2- Red

Easy to mod w/ some strides around the mall waiting for the gym to open. Cool waterfall and fountain at the new theater.

Bouldering 1:12:00 [4]
shoes: Testarossa

Went ok. Worked some 6s and 7s. Flashed three v5s and sent a v5 2nd go. Didn't feel as great as I'd hoped. Oh well.

6 PM

Strength Training 6:00 [3]

Wednesday Jan 8, 2020 #

Note
slept:7.4 weight:135lbs

Broken sleep again. Waking feeling ok though. Felt good about sleeping in this AM after 2 runs yesterday. Run, ski, or gym after work.

5 PM

Road Run 17:13 [3] 1.98 mi (8:42 / mi) +108ft 8:16 / mi
shoes: Breakthrough 4 Blue

To/ from gym. Didn't feel that great but more chill than driving.

Bouldering (Gym) 1:00:00 [4]
shoes: Testarossa

Flashed two v5s and one v6 and sent two v6s I tried a couple weeks ago. Climbed decent. Worked a hard v7 a little. Didn't stay too long b/c I'm going to hit an AM session tomorrow.

Tuesday Jan 7, 2020 #

5 AM

Road Run 30:56 [3] 3.58 mi (8:38 / mi) +188ft 8:14 / mi
ahr:121 max:137 slept:7.4 weight:136lbs shoes: NB 880v8

Kinda broken sleep but woke at 4:45 feeling pretty awake. Easy hood jog. Decent legs and head. The plan is to stay psyched to hit the track club group speed work tonight at 6. TBD.

6 PM

Road Run intervals 1:00:00 [5] 7.2 mi (8:20 / mi) +452ft 7:52 / mi
ahr:151 max:174 shoes: Freedom ISO2- Red

SLCTC speed sesh at SHP
8x 2min 5k effort/2min jog. Avg paces 5:48-6:19
1.58mi wu
1.38mi cd
Hilly loops. Solid effort. Should've worn my headlamp but avoided the potholes. Pretty big group. Psyched I went. Work was a bit over the top today.

Monday Jan 6, 2020 #

Note
slept:7.0 weight:137lbs (rest day)

Broken sleep but could've been worse. Back to work. Get this first day back done.

Sunday Jan 5, 2020 #

Note
slept:10.5 weight:135.2lbs

Good sleep.

11 AM

Road Run 57:18 [4] 7.18 mi (7:59 / mi) +713ft 7:18 / mi
ahr:142 max:161 shoes: Breakthrough 4 Blue

From Memory Grove, up about 2.2up City Creek, then back. Felt super low mo, then got kinda psyched once I started up City Creek. Passed Grayson Murphy on the way up as she was coming down. Mi 5-6.52 were 635, 621, 3:23. Ended up being a good run. Needed to change up the scenery. Legs and head came around.

Saturday Jan 4, 2020 #

Note
slept:9.8 weight:135.6lbs

Back pretty stiff this AM.

10 AM

Road Run 1:30:40 [4] 11.16 mi (8:07 / mi) +696ft 7:40 / mi
ahr:138 max:165 shoes: Ride ISO- Orange

From the zoo. Got near home @~7mi and decided to go ahead with planned 11. Nice job. Just feel generally cooked from the last 2 weeks. Typical. Fine run though. Nice weather. Got it done. Boston isn't as far away as it used to be.

Friday Jan 3, 2020 #

9 AM

Road Run intervals 43:13 [4] 5.65 mi (7:39 / mi) +235ft 7:22 / mi
slept:10.0 weight:136lbs shoes: Freedom ISO2- Red

HRM crazy this AM. 16min wu; 8x 40sec hard on 2min; ~2mi cd. Decent legs and head. Back and forth on Va. Really nice AM. I think the squats last night helped my legs feel good out the door today. Nice.

11 AM

Sport Climbing 2:42:00 [5]
shoes: Anasazi Arrowhead pt2

One last beat down before Michael leaves town. Felt good on the wu, 10a+11a, 11d+10c; highpoint and 1 hung the 12c proj on the 2nd burn. 3rd try fell at 1/2 way. After that, made it about half way up a few 12as and a 12b. Blah. Just need to recover, and then I should actually have some endurance on the steeps in there. It's feeling good to hit it kind of hard though.

Thursday Jan 2, 2020 #

9 AM

Trail Run 2:46:57 [4] 13.17 mi (12:41 / mi) +3002ft 10:26 / mi
ahr:134 max:154 slept:9.0 weight:135.8lbs shoes: Hoka SI2 - Red

Up Grandeur from RG w/ B, plus some p-line and rd pinball to get at least 13.1. Felt pretty decent, really good head. Just slow conditions on the up with new snow. Felt pretty good the whole time though. Nice. Fun mt-ish day.

4 PM

Strength Training 6:00 [3]

107 ring push ups in 12-14.
kb squats, 5?x 15
3x 5 pull ups on diff hb grips
Need to get my garage routine going. Just moving around a little before pulling a tab.

Wednesday Jan 1, 2020 #

Note
slept:9.5 weight:135.6lbs

A little beat up this AM. Dumping snow. In bed before 10 last night.

9 AM

Road Run 42:36 [3] 5.16 mi (8:15 / mi) +211ft 7:57 / mi
ahr:132 max:153 shoes: Breakthrough 4 Blue

Easy in the hood. Legs tired, but ok enough. Pretty boring but need to recover. Nice break in the snow storm so stayed dry and not super cold.

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