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Training Log Archive: chino

In the 31 days ending Dec 31, 2020:

activity # timemileskm+ft
  Road Run18 20:21:05 149.31(8:11) 240.29(5:05) 7598
  Trail Run7 13:45:43 63.66(12:58) 102.45(8:04) 20716
  Backcountry Ski4 7:10:38 21.7(19:51) 34.92(12:20) 7955
  Strength Training7 37:00
  Bouldering1 18:00
  Dog Jog1 10:41 1.06(10:05) 1.71(6:16) 42
  Total38 42:23:07 235.73 379.37 36311
averages - sleep:8.2 weight:136.5lbs

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Thursday Dec 31, 2020 #

10 AM

Backcountry Ski 3:08:50 [3] 8.2 mi (23:02 / mi) +2805ft 17:24 / mi
slept:8.5 shoes: Sportiva/SkiTrab Maximos

Meadow Mtn w/ Michael and B. Sunny, clear day. Got up to 11,300. Overall, skied ok. A few junk show moments but I got out alive. Fun day.
5 PM

Bouldering 18:00 [3]
shoes: Anasazi Arrowhead pt2

~45min in the Wharton garage gym. 2 5.10 laps on the treadwall. Almost did a v4 on the Moon Board, and then progressively got weaker. Fun, quick sesh.

Wednesday Dec 30, 2020 #

6 AM

Road Run tempo 47:08 [4] 6.04 mi (7:48 / mi) +292ft 7:28 / mi
ahr:135 max:157 slept:7.4 weight:137.4lbs shoes: Ride 13- Orange

Didn't sleep great but felt ok getting up at 4:55. COLD and clear AM. Steady first ~3.8mi, then ~2k T. Mi5 was 6:38. Would've been faster but had to slow down bc of traffic. 4x 10sec hill bound at the end. Decent little run before all day in the car.

Tuesday Dec 29, 2020 #

Note
slept:9.5 weight:137lbs

Another AM sleeping in til 8.
11 AM

Road Run 1:30:18 [3] 11.04 mi (8:11 / mi) +596ft 7:47 / mi
ahr:137 max:165 shoes: Ride ISO2 Gray

Easy to mod, +4x 30/30. Sunny and cold in the hood. Felt kinda ragged the last mile. NBD.

Monday Dec 28, 2020 #

Note
slept:9.8 weight:137lbs

Big sleep. Low mo today. May have overcooked it last week. But, I've also hit some 2020 goals already. So, NBD to not feel super fired up today.
10 AM

Road Run 1:23:48 [3] 10.1 mi (8:18 / mi) +563ft 7:53 / mi
ahr:132 max:160 shoes: Ride 13- Orange

Easy from home in the gray, wind, and cold. Decent legs and head though. Listened to Rich Roll with Matthew McConaughey, which was really good. Felt good to not try to do some rad mt jog. Just get out and move. Good one.

Sunday Dec 27, 2020 #

6 AM

Backcountry Ski 1:25:36 [3] 5.95 mi (14:23 / mi) +2395ft 10:25 / mi
slept:6.9 weight:137.2lbs shoes: Sportiva/SkiTrab Maximos

PCMR groomers. Legs tired on the up, but felt ok overall. No falls! Slow transitions- cold, dark, sleep-deprived. Psyched we went though. Not too crowded. Need a nap.
11 AM

Note
slept:1.0

Nap! Lazy rest of the day.

Saturday Dec 26, 2020 #

Note
slept:10.0 weight:135lbs

10 AM

Road Run 1:26:17 [4] 11.01 mi (7:50 / mi) +466ft 7:32 / mi
ahr:145 max:165 shoes: Ride ISO2 Gray

Ran to SHP, met up w/ B for a lap, and then did a few more laps with some tempo efforts up to 2000m. Gary and cold. Legs ok. Plan was to run at least 5.5mi. Just doing whatever lately.
2 PM

Strength Training 6:00 [3]

Friday Dec 25, 2020 #

9 AM

Trail Run 1:53:19 [4] 8.08 mi (14:01 / mi) +3542ft 9:55 / mi
ahr:146 max:165 slept:8.6 weight:137lbs shoes: Ride ISO2 Lime

W Grandeur from home in sun and cold. P lot to summit in 59:xx. P lot to p lot in 90:30, incl almost 4min on top. Felt kinda hard today, not surprisingly. Rad to have the trail and the summit to myself though. Nice morning out there before fam stuff.

Thursday Dec 24, 2020 #

12 PM

Backcountry Ski 1:48:12 [3] 4.43 mi (24:26 / mi) +1861ft 17:28 / mi
shoes: Sportiva/SkiTrab Maximos

Short Swing in BCC after driving to Uintas to confirm there's hardly any snow. Legs and body good on the up. Descent was good at first. Junk show getting to the exit trail. Not enough snow. Oh well. Made it out in one piece. Pretty rad up on the ridge. Clear, sunny, and not too cold or crowded.

Wednesday Dec 23, 2020 #

7 AM

Road Run 1:15:14 [3] 9.12 mi (8:15 / mi) +507ft 7:50 / mi
ahr:134 max:158 slept:7.1 weight:136.4lbs shoes: Ride 13- Orange

Woke at 4:56. Grr. Oh well. Easy to mod in the hood after coffee and reading. Legs tired but ok. It felt nice to turn them over so much slogging yesterday. Cold, but nice out.

Tuesday Dec 22, 2020 #

6 AM

Trail Run 1:28:57 [3] 6.37 mi (13:58 / mi) +2553ft 10:07 / mi
ahr:131 max:161 slept:7.5 weight:138lbs shoes: Peregrine 10

Woke at 4:40 w/ no alarm. Up Grandeur from CF in 57:32. Legs okay. Mud, ice, slush, dirt. Almost warm. Hung out on summit for ~20min waiting for the sun. Started getting sleepy so head down. Legs were fine, just felt like laying down. Cool to get up there in clear conditions, have the summit to myself for ~5min. Maybe nap. Maybe get out again later. Original plan was Grandeur twice or head up Thaynes. Need sleep.
11 AM

Note
slept:0.7

2 PM

Strength Training 3:00 [3]

ring push ups
3 PM

Trail Run 1:28:55 [4] 4.73 mi (18:48 / mi) +3309ft 11:18 / mi
ahr:138 max:167 shoes: Peregrine 10

Up W Grandeur in 60:33. Stopped at ~1mi to put on spikes. Sunny, cold, and windy. So fun, for some reason. Took it really easy on descent. Slid with spikes a few times. Cool to get out again.

Monday Dec 21, 2020 #

Note
slept:8.8 weight:137lbs

Didn't plan to get up before 6. Legs a little sore. Plan is to run flat and easy, try to nap later.
9 AM

Road Run 1:24:09 [4] 10.71 mi (7:51 / mi) +49ft 7:49 / mi
ahr:141 max:167 shoes: Ride ISO2 Gray

JRP. Easy first 6mi, then last .15-25mi faster for mi7, 8. Progression mi9,10 in 7:06, 6:34. .71mi cd. Legs still kinda sore but felt ok. Got warm. Clear and sunny. Like spring today.

Sunday Dec 20, 2020 #

11 AM

Trail Run 1:22:37 [3] 5.6 mi (14:45 / mi) +2497ft 10:22 / mi
ahr:137 max:162 slept:9.6 weight:135.6lbs shoes: Peregrine 10

Wire w/ B. Some back and forth to meet back up with her. Only saw like 3 other ppl and even had the summit to myself for a few minutes. Legs ok. Feels so much easier than W. Grandeur.

Saturday Dec 19, 2020 #

Note
slept:10.2 weight:136.4lbs

Big sleep! Feel ok this AM, despite celebrating the start of the break kinda excessively last night. Whatev.
11 AM

Trail Run 2:35:10 [4] 10.54 mi (14:43 / mi) +4562ft 10:27 / mi
ahr:148 max:170 shoes: Ride ISO2 Lime

17oz water, 2 gels. Home- W Grandeur- down CF ~1mi- back. WG descent in the snow was really fun, semi-harrowing at times. Legs were jello when I first got back on the rd, but they got me home. Really nice morning.
3 PM

Strength Training 6:00 [3]

Friday Dec 18, 2020 #

5 AM

Road Run 1:16:13 [3] 9.1 mi (8:23 / mi) +672ft 7:50 / mi
ahr:129 max:160 slept:7.3 weight:137lbs shoes: Ride ISO2 Lime

Easy effort in the slush but legs were actually decent. Nanospikes are too big, so I had to stop a few times to mess with them. Rubbed my rt big toe raw. Typical hood loops with run up to RSG TH. Maybe last early AM run of the year. Maybe hit PF after work to ski.
4 PM

Backcountry Ski 48:00 [3] 3.12 mi (15:23 / mi) +894ft 12:06 / mi
shoes: Sportiva/SkiTrab Maximos

PF lap w/ B and C. Legs were decent. Mellow after work lap. Passed a skier on the down!? Quick, fun ski. Conditions not too bad.

Thursday Dec 17, 2020 #

5 AM

Road Run intervals 1:03:31 [5] 8.04 mi (7:54 / mi) +448ft 7:30 / mi
ahr:142 max:172 slept:6.4 weight:135lbs shoes: Ride 13- Orange

20min wu
16 x 1min hard/ 1min easy
12min cd

Out and back on Wasatch. Some uphill, some not. Pretty honest effort overall. Glad to hit some some mid 5 pace considering how this week has been, being sleepy, blah blah blah. Nice job.
4 PM

Strength Training 9:00 [3]

push ups, pulls ups, lunges, jump squats. Archer push ups on the rings- freakin sick!

Wednesday Dec 16, 2020 #

5 AM

Road Run 1:20:34 [3] 10.16 mi (7:56 / mi) +569ft 7:32 / mi
ahr:136 max:172 slept:6.7 weight:136lbs shoes: Ride ISO2 Gray

Easy first 6.7mi, then picked up the effort a bit. Mi9, 10 in 7:06, 7:00 (uphill finish). Legs still tired but better than yesterday. Good run. Warm at 29 degrees.

Tuesday Dec 15, 2020 #

5 AM

Road Run 1:02:09 [3] 7.16 mi (8:41 / mi) +319ft 8:20 / mi
ahr:123 max:140 slept:6.5 weight:136.8lbs shoes: Ride ISO2 Lime

Slow in the cold and snow. 1st run with the nanospikes. Nice not to fall or slide, but I don't love how they make my shoes feel. Legs wouldn't go today. Tired from the weekend. Woke at 3:09. Out of bed at 3:48. No surprise I didn't feel great.

Monday Dec 14, 2020 #

Note
slept:7.4 weight:136.8lbs (rest day)

Not feeling too bad this AM. Work may be not rad today. Compartmentalize. TCOB.

Sunday Dec 13, 2020 #

10 AM

Trail Run 2:05:17 [3] 15.1 mi (8:18 / mi) +248ft 8:10 / mi
ahr:140 max:158 shoes: Ride 13- Orange

Horse Park loop PR for # of them done. Cold. Legs never great but felt good to just get steady turnover for a while. Van AS at ~80min for a gel and a few swigs of water. Hoped to get 2 hours, though would have settled for 30min considering how I felt when I first started. Nice job avoiding the vert today. Hopefully, my legs will bounce back after a rest day tmw.

Saturday Dec 12, 2020 #

Note
slept:10.7 weight:136.4lbs

Big sleep. Snowed a little last night.
10 AM

Trail Run 2:51:28 [4] 13.24 mi (12:57 / mi) +4005ft 10:04 / mi
ahr:146 max:163 shoes: Brooks Catamount

Grandeur Fun Run loop from home. P-lot to summit in ~65min. Full loop in ~2:18:30. Felt kinda hard the whole time. Head was good. Legs just felt cooked. That climb is hard. Took the poles and listened, both of which helped. Got to the summit and didn't realize I'd gone that far. Cool fog conditions. 1-2" of snow. A lot of uphill traffic (big family groups with lots of kids?!) on the way down CF. NBD. Stayed mostly not lost on last mile or so of loop. Good run. Legs came around better than expected on last 1.8mi rd section.

Friday Dec 11, 2020 #

5 AM

Road Run 1:07:47 [3] 7.34 mi (9:14 / mi) +422ft 8:45 / mi
ahr:122 max:143 slept:7.3 weight:136.8lbs shoes: Ride ISO2 Lime

So slow and easy. Legs didn't want to go. Head fine. Decent jog. Left glute released a little in the last mile. Hope to sleep big this weekend.

Thursday Dec 10, 2020 #

5 AM

Road Run 1:03:48 [3] 8.05 mi (7:56 / mi) +576ft 7:25 / mi
ahr:140 max:171 slept:6.6 weight:137lbs shoes: Ride ISO2 Gray

23min easy
12x 30sec hard uphill on 2min
Sleepy, but felt good to go kinda hard. Left glute needs some work. Need sleep.

Wednesday Dec 9, 2020 #

5 AM

Road Run 56:05 [3] 7.09 mi (7:55 / mi) +371ft 7:32 / mi
ahr:134 max:162 slept:6.8 weight:137lbs shoes: Ride ISO2 Lime

Legs kinda stiff but moved ok with low effort. No back pain. Skies a little clearer too. Left IT band kinda fussy. Need to foam roll more. In all, good run before a long work day. 400mg ibu this AM. 400mg before bed last night. Brought ice and heat to work again.
4 PM

Strength Training 6:00 [3]

Tuesday Dec 8, 2020 #

5 PM

Road Run 27:43 [3] 3.16 mi (8:46 / mi) +125ft 8:27 / mi
slept:7.4 weight:136.2lbs shoes: Ride ISO2 Lime

Easy after work in my cords. Set out with goal of 5-10min, and then just kept going. Kinda stiff but no pain. So, that's good. I'll give an AM run a go tmw. No probs at work today. Iced a couple of times.

Monday Dec 7, 2020 #

1 PM

Strength Training 1:00 [3]
slept:9.3 weight:135.8lbs

105 push ups in sets of 15-20. Dead hang from HB a few times.

Back better today but still tweaky. Got out of bed faster than I did yesterday. Good idea to work from home today.

AM- 800mg ibu
4 PM

Dog Jog 10:41 [3] 1.06 mi (10:05 / mi) +42ft 9:43 / mi
shoes: Adidas Boston

Park w/ C. Got in some jogging in 20-45 sec bursts on the grass. Lower back kinda stiff but not painful. Air is total garbage though. Felt good to move. Pace got to low 8mm.

PM1- 400mg ibu

Sunday Dec 6, 2020 #

Note
slept:10.3 weight:135.8lbs

Back got worse last night. I was able to get out of bed and walk to the bathroom this morning. Bed and ice on my back are the plan. Tried to be too active with it yesterday.

800 mg ibu in the AM, 800 in the PM.

Saturday Dec 5, 2020 #

Note
slept:9.6 weight:135.6lbs

Note
slept:0.5

Friday Dec 4, 2020 #

5 AM

Road Run 1:09:55 [3] 8.77 mi (7:58 / mi) +588ft 7:30 / mi
ahr:130 max:161 slept:7.3 weight:137lbs shoes: Ride ISO2 Lime

Easy in the cold. Picked up the effort the last few miles as the legs came around but kept it mostly under 140. Legs much better than yesterday.

Thursday Dec 3, 2020 #

5 AM

Road Run 56:31 [3] 6.25 mi (9:03 / mi) +247ft 8:43 / mi
ahr:120 max:137 slept:6.3 weight:136lbs shoes: NB 880v9

So slow and easy. Head ok but legs would not go. NBD. Left glute tight but eventually loosened up. Last 2mi not bad. Kept it a little shorter to have more time to stretch after. Up til 10 last night after work.

Wednesday Dec 2, 2020 #

5 AM

Road Run intervals 1:11:17 [4] 9.14 mi (7:48 / mi) +452ft 7:27 / mi
ahr:137 max:166 slept:8.1 weight:136lbs shoes: Ride 13- Orange

15min wu
6x 3min T/ 3min jog; avg paces 6:16-7:08. Honest run out and back on Wasatch. Felt solid and like I paced it right. Nice job. Lights out at 8 last night. Feel so much better today than yesterday.
4 PM

Strength Training 6:00 [3]

push ups, pull ups, core before PM work shift

Tuesday Dec 1, 2020 #

5 AM

Road Run 58:38 [3] 7.03 mi (8:20 / mi) +336ft 7:59 / mi
ahr:126 max:151 slept:7.2 weight:137lbs shoes: Ride ISO2 Lime

Easy jog. Legs a little tired still, but not too bad. Nice, mellow effort. Nice job.

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