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Training Log Archive: chino

In the 31 days ending Aug 31, 2020:

	activity	#	time	miles		km		+ft
	Trail Run	15	25:10:24	136.01	(11:06)	218.89	(6:54)	27190
	Bouldering	7	7:15:00
	Sport Climbing	1	3:00:00
	Road Run	4	2:32:01	18.19	(8:21)	29.27	(5:12)	385
	ExtremeWalking	3	1:46:30	6.24	(17:04)	10.04	(10:36)	938
	Strength Training	5	42:00
	Hiking	1	23:17	0.54	(43:07)	0.87	(26:48)	319
	Total	34	40:49:12	160.98		259.07		28832
averages - sleep:8.1 weight:136.1lbs

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Monday Aug 31, 2020 #

Note
slept:8.8 weight:135.2lbs

Stiff lower back out of bed but got better with AM stretch routine. Maybe run after work. Cooler temps today. Feels amazing out this morning.

5 PM

Strength Training 3:00 [3]

push ups, plank after taking C to the park.

Sunday Aug 30, 2020 #

7 AM

Trail Run 4:08:29 [4] 17.4 mi (14:17 / mi) +5320ft 11:04 / mi
ahr:129 max:167 slept:8.8 weight:137lbs shoes: Blue Hoka SI2

Heavy from mindlessly shoveling cookie dough in my mouth last night while watching TdF highlights.

B.Hollow TH-P line-down Church Fk- up Thayne- Desolation-Gobblers Know-down Bowman Fork. W/ B so a lot of stop and go but got in some good uphill efforts. Legs and head good. Even got to use the Sawyer Squeeze a couple times in the last miles, which was awesome. Rad to go up the Desolation trail- such big views, only saw 4 ppl on it. Fun day in the woods.

Saturday Aug 29, 2020 #

10 AM

Road Run 1:15:05 [4] 9.06 mi (8:17 / mi) +31ft 8:16 / mi
ahr:147 max:173 slept:9.9 weight:136.2lbs shoes: NB 880v9

JRP w/ B. Some clouds, breeze, not too crazy hot. Longest flat run since TRT. No pain! Stayed off pavement as much as I could. Did some strides and longer accels in last half. Too hard and long to be an easy run. Whoops. Felt good to just run flat though. Hillier route tmw.

Friday Aug 28, 2020 #

4 PM

Strength Training 9:00 [3]
slept:8.0 weight:135.4lbs

Push ups, pull ups, plank. Bailed on AM run. Needed sleep.

Thursday Aug 27, 2020 #

5 AM

Trail Run 1:23:07 [4] 9.32 mi (8:55 / mi) +1189ft 7:57 / mi
ahr:144 max:163 slept:7.2 weight:135.4lbs shoes: Ride ISO White/Blue

From O Smith-rd-Ann'd sown rd. Mi9 in aided 6:32. Felt much better this AM with just a little more sleep. Ann's is more open too, so not pitch black dark the whole time.

Wednesday Aug 26, 2020 #

5 AM

Road Run 50:26 [3] 6.06 mi (8:19 / mi) +320ft 7:56 / mi
ahr:134 max:156 slept:7.1 weight:137.8lbs shoes: Ride ISO2 Lime

Heavy this AM from big ziti last night. Pain free rd run, which is great. Legs still heavy from Sunday but got better. Just need more sleep. Doing too much work when I get home. Tis the season. 4x 8sec hill spring at the end. 95sec plank, foam roll, good bit of stretching after.

Maybe gym after work.

4 PM

Bouldering (Gym) 45:00 [3]
shoes: Testarossa

Flashed four v5s. Tried some 6s. Sure. Ended w/ 7x 7:3 (1st 3 reps on sm edge, the rest on lg edge), 90sec plank

Tuesday Aug 25, 2020 #

5 AM

Trail Run 1:09:27 [3] 7.33 mi (9:29 / mi) +885ft 8:30 / mi
slept:6.8 weight:136.4lbs shoes: Ride ISO White/Blue

Easy-ish but legs kinda sore and tired. Another loop from O Smith. Dark the whole time. Rained for almost a minute. Good to get out, despite feeling a little ragged. May need to switch to after-work for a few days.

Monday Aug 24, 2020 #

Note
slept:8.8 weight:135.6lbs

Legs not too bad this AM. Crazy work day on tap.

Sunday Aug 23, 2020 #

6 AM

Trail Run 3:29:47 [5] 15.0 mi (13:59 / mi) +5719ft 10:17 / mi
ahr:148 max:173 slept:8.5 weight:135.8lbs shoes: Ride ISO White/Blue

Church Fork-Grandeur (in 51:36)-Thayne-Neff's- down Parkview Rd- to MC entrance station. 17oz each of water, Tailwind. 4 gels. Stopped and decided to walk to the car. Legs were toast. Out of water. Whatev. Pushed it hard up Thayne, which was brutal. 2 really bad charlie horses down Neff's, which was crazy steep and loose in spots. Hip did great on steep rd descent. Solid, hard effort. Psyche is rebuilding.

10 AM

ExtremeWalking 45:38 [3] 2.4 mi (19:01 / mi) +600ft 15:23 / mi
shoes: Ride ISO White/Blue

Walk to the car.

12 PM

Note
slept:0.5

Saturday Aug 22, 2020 #

Note
slept:9.9 weight:136.4lbs

Strength Training 12:00 [3]

push ups, core for the week

10 AM

Bouldering (Empire Pass) 1:30:00 [3]

Mellow morning/ early PM at 9000'. Flashed a v4, did another v4 2nd go, then did it again from a lower start. Flashed 1 and 2 in my run shoes.

Friday Aug 21, 2020 #

5 AM

Trail Run 1:14:56 [3] 8.15 mi (9:12 / mi) +983ft 8:15 / mi
ahr:139 max:160 slept:7.2 weight:136.4lbs shoes: Ride ISO White/Blue

O Smith-Canal rd-BST-Ghost Falls-Rattler-BST-bridge-Ralphs-down trail to TH
Good head. Legs pretty good. Felt like I was going faster than I was. Cool-ish temps and a breeze. The valley is filling w/ smoke. Psyched to run before it got to the canyon. Rt iliac was awake in the first minute or two, but got warmed up and was fine. Thankful to have access to these trails before work.

Thursday Aug 20, 2020 #

6 AM

Road Run 13:01 [3] 1.55 mi (8:24 / mi) +15ft 8:19 / mi
slept:7.8 weight:137.2lbs shoes: Ride ISO2 Lime

Easy + strides around the mall. Everything felt good, although I was hyper-attentive to the rt hip/ left knee. I could feel the hip b/c I was concentrating on it. Encouraging, really nice, little flat rd jog.

Bouldering (Gym) 1:00:00 [3]
shoes: Testarossa

Sent a v5 and v6 2nd go each. The new problems kinda suck. Hiked a v7 out of the cave til the last move. 130sec plank, 7x 7:3 HB (1st reps on sm edge) at the end. Semi fun this AM. May freeze the membership for a month or 2. Who knows?

Wednesday Aug 19, 2020 #

6 AM

Trail Run 1:10:18 [3] 7.5 mi (9:22 / mi) +1170ft 8:10 / mi
shoes: Ride ISO White/Blue

HRM didn't talk to my watch. Easy to mod from O Smith-up Clark's- down the dirt rd. Impulsively went up Clark's, rather than easier/ flatter route I'd originally planned to do. Moron. Legs tired. But, man, it feels good to feel tired like this again. Starting to dig the runs from O Smith.

Tuesday Aug 18, 2020 #

6 AM

Trail Run 1:29:01 [4] 10.01 mi (8:54 / mi) +1242ft 7:57 / mi
ahr:145 max:163 slept:6.8 weight:136.8lbs shoes: Ride ISO White/Blue

From O Smith-Ann's -Canyon Hollow-Rattler-Rd. Kept it easy/steady on the up. Let it roll on the descent. Longer than I'd expected. NBD. Rt hip/ left knee barely awake at times. But, overall, feeling pretty good. Warm, but nice, AM. Psyched 10 steady miles on dirt didn't trash me.

Monday Aug 17, 2020 #

Note
slept:8.1 weight:136.8lbs

Ok sleep, despite crowded bed with foster dog and C. Legs feel ok. Lower back a little stiff. 20 ring push ups and some lunges to wake up some. Maybe gym after work.

Sunday Aug 16, 2020 #

Note
slept:0.5

nap

7 AM

Trail Run 2:35:04 [3] 12.35 mi (12:33 / mi) +3191ft 10:05 / mi
ahr:125 max:159 slept:7.8 weight:135.4lbs shoes: Blue Hoka SI2

Up by 5 to beat the heat and crowds in BCC. Parked by Spruces CG entrance, up Days Fork, then looped it CCW down Silver Fork. Got in some bonus distance w/ route finding issues. Cool trail and area. Crazy I've never been on that loop. But, it always sounded like it was hard to navigate, which I guess it kind of is the first time. Created a route in Gaia, which ended up being a good idea. Legs and head were decent. Waited for/ backtracked to B a few times. Need to do it again at a more steady effort. 2 gels, ~5oz water, 8oz Tailwind. Rt hip was awake but never bothered me. No pain on the descent. Added an extra mile or so on the rd to get at least 12mi for the day.

Saturday Aug 15, 2020 #

Note
slept:9.1 weight:136lbs

10 AM

Trail Run 38:52 [3] 4.27 mi (9:06 / mi) +60ft 8:59 / mi
ahr:132 max:142 shoes: NB 880v9

Slow and easy horsepark loops. Legs tired, but ok. Sucks having to get back in shape again. Good to be able to run though. Rt hip was good but got a little pissed at 3.65mi. NBD. Did my best to keep hr <140. Hopefully, I'll feel amazing tmw.

2 PM

Strength Training 15:00 [3]

Token entry for all of the ring push ups and core for the week.

Friday Aug 14, 2020 #

5 AM

Trail Run 1:03:24 [4] 7.03 mi (9:01 / mi) +535ft 8:25 / mi
slept:7.1 weight:137lbs shoes: Blue Hoka SI2

B's loop CCW from Church BST TH. Rt hip did well. Could feel it a little at first. Def helping to stay off the road (duh). No hrm today, which was nice. Did some strides in the p lot at the end to hit 7. Not much sleep but psyched to get in another AM trail run this week. Headlamp on for the first 43min. Maybe do this loop in the AM more often.

Thursday Aug 13, 2020 #

6 AM

Bouldering (Gym) 1:00:00 [3]
slept:6.5 weight:136.8lbs shoes: Testarossa

Was going to sleep in until 6:15 but woke at 4:20 and felt awake.
Ok gym sesh. Flashed a new v5. Tried v5-7. Low power. Body felt fine.
130sec plank. 7x 7:3 HB w/ first 3 reps on sm edge!

Wednesday Aug 12, 2020 #

Note
slept:8.0 weight:136.8lbs

Cereal bringing up the weight, I guess. Oh well. If everything feels ok, run in the canyon after work.

4 PM

Trail Run 1:31:11 [4] 6.31 mi (14:27 / mi) +2583ft 10:25 / mi
ahr:148 max:172 shoes: Ride ISO White/Blue

Grandeur via Church Fork from the rd in 54:15, which is a PR accding to Strava, although I've done it from the rd like that only a few times before. Kept the effort steady but sustainable. Didn't feel like complete weak sauce. Hot, but bearable. Hip was awake but didn't hurt. Descent was slow but felt ok. I could feel the Rt hip and left knee a few times. In all, though, an encouraging run. Didn't see any snakes. 18oz water, 1/4 Clif Bar on the summit. HR hit 169 hiking near the summit. Not sure if I've gotten that high hiking before. Psyched to get more vert.

Tuesday Aug 11, 2020 #

5 AM

Trail Run 1:07:12 [3] 7.27 mi (9:15 / mi) +1144ft 8:03 / mi
ahr:255 max:174 slept:7.4 weight:136lbs shoes: Ride ISO White/Blue

Ann's/ Clark's CCW from Ballard. Good legs and head. HR high relative to RPE. Not too hot. Got super crowded in last 2 miles. So many mt bikers. More than I've ever seen in huge groups. Rt iliac was barely awake and mostly went away down Clark's. So, a good run. Longer than I thought it'd be. Got to work w/ a few minutes to spare. A hiker going up Clark's scared the crap out of me. Not sure how often I can/ want to do this before work. But, it was a much needed change. Nice.

5 PM

Bouldering (Gym) 1:00:00 [3]
shoes: Testarossa

Flashed two v6s and two v5s. Did another v6 2nd go. Soft new problems, but I'll take it. Tried some 7s. Felt decent. Pretty fun. 35 ring push ups and 2min plank when I got home.

Monday Aug 10, 2020 #

Note
slept:7.4 weight:136lbs

Not awesome sleep. Body feels ok. Hip flexors a little sore from actually running for an hour. Maybe get out and do something after work. Mentally, feeling better. Thank f'ing goodness.

Sunday Aug 9, 2020 #

Note
slept:9.1 weight:136lbs

Felt pretty stuff out of bed- hit by a car stiff. Haven't felt that in a while. But it was the normal day after climbing feeling. No ibu this AM. Took 600mg yesterday. I don't think it's doing anything anyway.

9 AM

Trail Run 1:06:47 [3] 7.61 mi (8:47 / mi) +88ft 8:41 / mi
ahr:137 max:169 shoes: Ride ISO2 Lime

Horsepark loops. Easy but picked up pace in last mile. Rt hip/ iliac crest was awake but just felt like it needs to "pop"/ release. Decent run. Psyched nothing else started to hurt, which seems to mean I'm not having to compensate as much. Progress, I guess. It felt great to jog. Nice morning.

Saturday Aug 8, 2020 #

8 AM

Hiking 23:17 [3] 0.54 mi (43:07 / mi) +319ft 27:39 / mi
shoes: Blue Hoka SI2

To/ from crag.

9 AM

Sport Climbing (LCC- Hellgate) 3:00:00 [4]
slept:8.6 weight:135.8lbs

Pretty fun. OS 9+, 10b, 11b/c, 9+, 10b; TR 10b to clean it. Psyched to fire the 11b/c. In a big, imposing cave. Placed two cams. I think I was on it for over 20 minutes. Not the best rock quality up there. But, we didn't rip anything off.

Back and hip did well.

Friday Aug 7, 2020 #

ExtremeWalking 29:08 [3] 1.82 mi (16:00 / mi) +180ft 14:38 / mi
shoes: NB 880v9

Ran a total of about 2min uphill in reps of 20-40sec. Woke up hip a little but not too bad. Over it.

6 AM

ExtremeWalking 31:44 [3] 2.02 mi (15:43 / mi) +158ft 14:37 / mi
slept:8.2 weight:137lbs shoes: Adidas Boston

Nice to get out in the cool, but kinda smokey, conditions. Hip was awake but didn't hurt. Back did well. Ran about 20 total step uphill at the end in 2 separate "reps" with no pain. Got HR a little bit, cleared my head enough to make me feel better. I should be able to get out and do stuff this weekend. Find the opportunity in this mini funk. 90sec ab wheel, foam roll, stretch after.

Been doing the foot on chair hip stretch a lot at work. Seems to be helping.

Thursday Aug 6, 2020 #

6 AM

Bouldering (Gym) 1:00:00 [3]
slept:7.8 weight:136.2lbs shoes: Testarossa

Sent the v7 proj on the 45 first go after a 15min wu/ 5min rest. Felt pretty mellow. Kinda tweaked my back trying an old v7. Jeez. Not bad but took 600mg ibu after.

Didn't feel hip at all until after gym wu, and then not painful. So, that's progress. Rest tmw.

7 x 7:3 HB w/ 1st rep on sm edge, half of 2nd one on sm edge, then switched to lg edge.

Wednesday Aug 5, 2020 #

Note
slept:8.0 weight:136.8lbs

Slept terribly. Feel like a fat blob this morning. Ha! 2min plank. Hip still "there." Bailed on AM gym session to row, lift. Probably rest today and climb tmw AM. Whatever. Ride this no-run wave.

Tuesday Aug 4, 2020 #

6 AM

Road Run 13:29 [3] 1.52 mi (8:52 / mi) +19ft 8:46 / mi
slept:7.8 weight:135.4lbs shoes: Kinvara 8

Easy w/ strides around the mall. Rt hip hurt form the start. On one stride I felt my rt oblique wake up a little. Oh well.

Not going to try to run again until at least Sunday. If it still hurts when I walk, I may take off longer. Maybe it's a muscle strain and just needs rest.

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

Sent the v6 proj on the 45 1st go after warming up smartly (!) for about 15min/ resting for 5min. Did all the moves and high point on a v7 on the 45. Psyched to get back on that, as well as train a bit for the fall, I guess. Just don't rush into it.

2 sets of 7:3 on the HB, alternating the lg and sm edge. Both hands on sm edge for 1st rep of both sets. 130sec plank.

Monday Aug 3, 2020 #

Note
slept:8.2 weight:133.8lbs (rest day)

Get to go to work an hour later this week. Try to bank sleep. Hip still "there," but fine. Feel decent this morning. 2min plank. Sure.

Sunday Aug 2, 2020 #

8 AM

Trail Run 2:09:39 [3] 10.43 mi (12:26 / mi) +3001ft 9:46 / mi
ahr:129 max:180 slept:8.6 weight:134.4lbs shoes: Ride ISO White/Blue

Out for 3:56 w./ B. From G'miner's Daughter p lot up trail to C Pass TH - C Pass- Devil's Castle- Sugarloaf- down the service rds to the start.
16oz water, 2.5 gels. Hip had a little pain but is way better after massage yesterday. Legs and lungs good on the climbs. Long descent at the end felt fine. Less, more mobility. Pretty psyched. Pushed it on Catherine's Pass ascent, which felt rad. D's Castle was slow-going and had some chossy parts. But, I actually dug some of the 4th class stuff on the sections with good rock. Cool to do that loop too. Finished before it got too hot or crowded. Great AM in the mt.s.

Saturday Aug 1, 2020 #

Note
slept:8.5 weight:135.6lbs

Up later than planned watching skating vids on youtube. Whoops. Foam rolled IT "pocket" and above hip a lot before bed and again this morning. Feels like it's loosening up a bit. Def tired today from more climbing.

10 AM

Trail Run 53:10 [3] 6.03 mi (8:49 / mi) +80ft 8:42 / mi
ahr:145 max:177 shoes: Ride ISO2 Lime

Liberty wood hips and grass loops. Rt hip hurt from the start but not terribly. Woods chips the least painful surface yet. Hip got better, then got worse throughout the run (as usual)/. No left IT band issues though. 3x 30/ 90 after 33min. Just need to get whatever it knotted up to release. More foam rolling...

12 PM

Strength Training 3:00 [3]

105 ring push ups in 25-30; 2min plank

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