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Training Log Archive: chino

In the 31 days ending Jan 31, 2021:

	activity	#	time	miles		km		+ft
	Road Run	26	25:09:49	181.64	(8:19)	292.32	(5:10)	10086
	Trail Run	3	4:15:54	28.98	(8:50)	46.64	(5:29)	2433
	TRACK!	2	1:49:42	12.52	(8:46)	20.15	(5:27)
	Backcountry Ski	1	1:29:13	3.5	(25:29)	5.63	(15:50)	1698
	Hiking	1	1:01:25	3.44	(17:51)	5.54	(11:06)	535
	Strength Training	6	19:30
	Total	39	34:05:33	230.08		370.28		14752
averages - sleep:8.1 weight:136.2lbs

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Sunday Jan 31, 2021 #

11 AM

Trail Run 1:57:09 [4] 13.34 mi (8:47 / mi) +1321ft 8:02 / mi
ahr:143 max:165 slept:9.5 shoes: Ride 13- Orange

Lunch Loop in Grand Jct. Legs decent off and on. Went hard on mi 10 but was going away from the TH unknowingly. Had to back track. ~2mi longer than planned. NBD. Solid run in the sun. No gels or water. Fun little trip.

Saturday Jan 30, 2021 #

7 AM

Road Run 52:08 [3] 6.37 mi (8:11 / mi) +338ft 7:48 / mi
ahr:135 max:154 slept:7.8 weight:135.4lbs shoes: Ride ISO2 Gray

Up til 10 working on the SS, but it's ready to ride! Easy jog. Mid 30s. Snowed tons last night, but the roads were good. Need more sleep. Head good. Legs fine.

Friday Jan 29, 2021 #

Road Run 1:07:44 [3] 8.11 mi (8:21 / mi) +458ft 7:56 / mi
ahr:128 max:146 slept:7.0 weight:136.4lbs shoes: Ride 13- Orange

Easy effort. Legs tired but ok. 40F. Nice AM. Felt so much more mentally chill compared to yesterday. Whew. Crazy past few weeks.

Thursday Jan 28, 2021 #

5 AM

Road Run intervals 49:49 [5] 6.31 mi (7:54 / mi) +462ft 7:23 / mi
ahr:142 max:171 slept:6.7 weight:137.2lbs shoes: Teal Freedom ISO2

1.5mi wu
3x 1mile/ 3min recovery in:
6:40- 135' gain, 58' loss
5:44- 0 gain, 183' loss
6:04- 22 gain, 35 loss
1.32mi cd

Walked first minute of recoveries. Felt anxious about work stuff at the start. But felt good a few minutes in. Mid 30s temps, less layers. 1st mi started downhill but was honest-hard the last 1/2mi. 2nd rep was down Millcreek Canyon rd to Wasatch. Mile 3 was on the way home. Always psyched to hit sub 6, aided or not. Really surprised to see sub 5:50, which was rad. Really solid run to purge my brain. Nice work.

5 PM

Road Run 27:23 [3] 3.18 mi (8:37 / mi) +172ft 8:11 / mi
ahr:133 max:145 shoes: Ride 13- Orange

Easy after working on the SS a little. Put on the new stem and handlebars. Just waiting on bar tape and brakes. Legs decent. Wore shorts. Cool temps. Nice jog.

Wednesday Jan 27, 2021 #

5 AM

Road Run 1:00:49 [3] 7.41 mi (8:12 / mi) +385ft 7:49 / mi
ahr:129 max:151 slept:7.6 weight:137.2lbs shoes: Ride ISO2 Gray

Cold and windy. Had a "cold sucks" moment or two but got over it. Legs ok. Head not rad but good enough. Decent jog. 5x 10sec bounding at the end.

Tuesday Jan 26, 2021 #

Road Run 1:21:23 [3] 10.04 mi (8:06 / mi) +565ft 7:42 / mi
ahr:135 max:159 slept:6.8 weight:135.8lbs shoes: Ride 13- Orange

Woke at 3:42 w/out alarm. Cold w/ wind out of the north. Not too bad though. Legs pretty good. Easy to mod effort w/ some accels. Good one.

Monday Jan 25, 2021 #

Note
slept:7.3 weight:136.4lbs

Took a while to fall asleep after lights out at 9:30. Feel like I'm over any post-vaccine crappy feeling. Maybe hit a PF lap after work. TBD.

4 PM

Strength Training 3:00 [3]

ring push ups, ring pull ups

5 PM

Road Run 16:55 [3] 2.05 mi (8:15 / mi) +140ft 7:45 / mi
shoes: Ride 13- Orange

Quick khaki jog to get outside and breathe the garbage air for a few minutes. Legs decent.

Sunday Jan 24, 2021 #

Note
slept:11.0 weight:135.8lbs

Took a while to get out of bed this morning, even though I was in bed before 9 last night.

11 AM

Road Run long 1:50:40 [3] 13.33 mi (8:18 / mi) +822ft 7:51 / mi
ahr:139 max:163 shoes: Ride ISO2 Gray

Easy effort from home. Legs never great but nice job not trying to force it. No water or gels. Overall, a decent run. Way better than expected considering how I felt when I woke up, which is what I said yesterday. Whatever. Ordered some bike parts to gravel-ify the SS.

Saturday Jan 23, 2021 #

Note
slept:10.0 weight:137.6lbs

Big sleep but don't feel great this morning. I wonder if the shot is making me feel crappy. Also work. Also two hard runs this week. Blah blah blah.

10 AM

Road Run 51:31 [3] 6.06 mi (8:30 / mi) +76ft 8:24 / mi
ahr:136 max:165 shoes: Ride 13- Orange

Easy at liberty park w/ B. 8x 30/30. Generally tired but better than expected considering how I felt when I woke. Hopefully feel better tmw.

Friday Jan 22, 2021 #

5 AM

Road Run 48:21 [3] 5.22 mi (9:16 / mi) +243ft 8:52 / mi
ahr:128 max:141 slept:6.7 weight:137.6lbs shoes: Ride ISO2 Gray

Slept poorly. Stomach off overnight and this AM. Slow, easy run on pretty dead legs. Def tired from work, run yesterday, bad sleep. Got the jab last night. Arm is sore but not terribly. Get through work today. Overall, pretty cooked.

Thursday Jan 21, 2021 #

Note
slept:7.2 weight:135.8lbs

In bed at 10 after PM shift. Work is cooking me. Plan is to hit the track after work. GSD. Ready, go.

3 PM

TRACK! 55:19 [5] 6.0 mi (9:13 / mi)
ahr:135 max:170 shoes: Teal Freedom ISO2

~1.6mi wu
12x 200/ 2min walk/jog/stand 200
~1.5mi cd

Good run on the track at work after work. Sun and cool temps. Less windy today. Stomach better. Legs pretty good. Music helped today. Another crazy work day. Psyched to get to run in the sun. Reps were 41, 40, 40, then 39 for the rest.

Wednesday Jan 20, 2021 #

5 AM

Road Run 53:31 [3] 6.21 mi (8:37 / mi) +300ft 8:14 / mi
ahr:125 max:144 slept:7.2 weight:135.6lbs shoes: Ride ISO2 Gray

Easy in the cold on tired legs. Nice jog though. Big work day. Buckle up.

6 AM

Strength Training 2:30 [3]

plank/KB/some push ups

Tuesday Jan 19, 2021 #

Note
slept:7.5 weight:136.4lbs

Bailed on AM run to get some more sleep. Sun and 40s is the PM forecast vs. windchill in the teens, icy rds, etc. Buckle up for the work day.

6 AM

Strength Training 3:00 [3]

Plank + KB circuit

5 PM

Road Run tempo 1:04:29 [4] 8.23 mi (7:50 / mi) +405ft 7:29 / mi
shoes: Ride 13- Orange

hrm crazy first mile or so.
5mi E
1.13 T in ~6:32 pace
1:37 jog/ wait at redlight
1.56mi in 6:32 pace
~5min cd
Felt out of whack first 4mi after crazy day at work. Legs and head finally came around and decided to do the T reps. Not the 3-4 mi prescribed T but good effort. Good run. Nice job getting out.

Monday Jan 18, 2021 #

Note
slept:9.5 weight:136.4lbs

Decent sleep. Tired this morning.

10 AM

Strength Training 2:00 [3]

60 ring pull ups in sets of 7-10

Sunday Jan 17, 2021 #

10 AM

Trail Run 1:28:36 [4] 10.26 mi (8:38 / mi) +629ft 8:10 / mi
ahr:139 max:157 slept:8.5 shoes: Ride ISO2 Gray

From the Sheep Bridge TH in Virgin. Sunny and cool. Ran Dead Ringer- Jem- Goosebumps- Cryptobionic. Legs did ok, but could def feel yesterday. Took a couple miles to get psyched, but the 2nd half of the loop was pretty cool. It was all cool, really. I'm just spoiled. Fun run before driving home. Ran med to med-hard the last few miles. Awesome trip.

Saturday Jan 16, 2021 #

Note
slept:8.6

Celebrated the start of the weekend a bit more than necessary but feel decent this AM. Work has been nuts the past 2 weeks. Try to reset mentally this weekend, even though next week is going to be nuts...

10 AM

Road Run 1:37:10 [3] 11.02 mi (8:49 / mi) +1329ft 7:55 / mi
ahr:132 max:155 shoes: Ride ISO2 Gray

Zion NP. Parked at a pull out ~3.3mi down from Zion Lodge b/c rd was blocked off. Ran up the rd to Emerald pools loop (~2.7mi on trail), then back. At 8.5mi, split w/ B and took Pa' Rus paved trail and met B at the Visitor Center. Legs pretty good. Easy effort. So awesome to be running in shorts in the sun. Amazing place.

5 PM

Hiking 1:01:25 [3] 3.44 mi (17:51 / mi) +535ft 15:34 / mi
shoes: Adidas Boston

Watchman hike/ jog w/ B. Legs felt good. Nice evening. Psyched to hit it w/out tons of ppl on it.

Friday Jan 15, 2021 #

5 AM

Road Run 54:43 [3] 6.45 mi (8:29 / mi) +310ft 8:07 / mi
ahr:124 max:142 slept:6.5 weight:135.2lbs shoes: Ride 13- Orange

Didn't sleep great. Easy hood jog. Legs tired but nothing hurt. Low back almost threatening to be tweaky. Took 600mg ibu when I got to work. Psyched for the long weekend!

Thursday Jan 14, 2021 #

3 PM

TRACK! 54:23 [5] 6.52 mi (8:20 / mi)
ahr:137 max:174 slept:7.4 weight:135.4lbs shoes: Teal Freedom ISO2

Work track after work. Sunny but kinda cold. Shorts though.
~1.3 wu
6x 800/ 3min recovery in 3:03, 3:02, 3:01, 3:00, 2:59, 2:59
~.9mi cd
Actually pretty good workout. I wasn't sure what to expect. Longer wu and cd would've been nice but got started late and had errands to run.

Wednesday Jan 13, 2021 #

5 AM

Road Run 52:50 [3] 6.35 mi (8:19 / mi) +339ft 7:55 / mi
ahr:125 max:148 slept:7.5 weight:136lbs shoes: Ride 13- Orange

Easy and sleepy first 2.5mi, then head and legs kinda came around. Mid 30s this AM. Feeling pretty fried fro work this week.

4 PM

Road Run 24:46 [3] 3.03 mi (8:10 / mi) +156ft 7:48 / mi
ahr:130 max:141 shoes: Ride ISO2 Gray

Easy effort before PM shift. Had to get out bc it was so nice out. Shorts! Head and legs good. Good one.

Tuesday Jan 12, 2021 #

5 AM

Road Run 59:56 [3] 7.47 mi (8:01 / mi) +375ft 7:40 / mi
ahr:127 max:150 slept:7.5 weight:137lbs shoes: Ride ISO2 Gray

Easy w/ a few accels up to 30sec. Legs ok. I think kinda tired from 2x 5 nordic curls last night. Jeez.

Monday Jan 11, 2021 #

Note
slept:7.9 weight:136lbs

Woke at 3 and took a while to fall back asleep. Feel ok this AM.

5 PM

Road Run 11:09 [3] 1.28 mi (8:43 / mi) +105ft 8:05 / mi
shoes: Ride 13- Orange

Easy quick jog after work. Felt good.

Sunday Jan 10, 2021 #

11 AM

Road Run 1:33:24 [3] 11.34 mi (8:14 / mi) +576ft 7:51 / mi
ahr:139 max:166 slept:10.5 weight:136lbs shoes: Ride 13- Orange

From home. Ran 4mi to Oly HS track. Did a 400 in 90sec, then easy lap, then made my way home. Legs felt kinda heavy. Probably still tired from return to work last week and hard run on Fri. Decent enough jog though. Hadn't run at Oly track in forever. Skyline was the last east-side G district classic 4 lane track. The old Oly track felt like it was in the woods. More ppl, bigger tracks.

1 PM

Strength Training 3:00 [3]

plank/ KB circuit + ab wheel

Saturday Jan 9, 2021 #

Note
slept:11.5 weight:135.8lbs

Hibernation sleep. Whoa.

1 PM

Road Run 1:10:58 [3] 8.14 mi (8:43 / mi) +181ft 8:32 / mi
ahr:130 max:154 shoes: Ride ISO2 Gray

Slow and easy on the JRP. 1st 3mi with B. Sunny and cold-ish. Never felt rad or that psyched. Whatev.

Friday Jan 8, 2021 #

5 AM

Road Run intervals 1:02:22 [5] 7.56 mi (8:15 / mi) +304ft 7:57 / mi
ahr:136 max:170 slept:7.0 weight:136.8lbs shoes: Freedom ISO2- Red

20min wu
10x ~90sec/ ~.25mi hard on 4min
~.25mi times were 88-93. 1st 8 reps were back and forth on the frontage rd. Last 2 were running toward home. ~6min cd. Cold and clear. Legs not too bad. Good run. I'd kinda been anxious about it, for some reason. Nice job.

Thursday Jan 7, 2021 #

Note
slept:7.7 weight:135.4lbs

Run after work. Up late after working last night so wanted to sleep in. PM forecast looks good. Rip it.

5 PM

Road Run 48:15 [3] 6.04 mi (7:59 / mi) +272ft 7:40 / mi
ahr:131 max:144 shoes: Ride 13- Orange

Easy to 141 in the hood. Almost didn't happen. Sunny and cool. Shorts! Legs and head ended up being decent. Nice job getting out.

Wednesday Jan 6, 2021 #

5 AM

Road Run 1:00:15 [3] 7.56 mi (7:58 / mi) +409ft 7:35 / mi
ahr:131 max:153 slept:7.7 weight:136.2lbs shoes: Ride ISO2 Gray

Easy to 141bpm w/ a few accels. Legs kinda stiff. Head all over the place. Cold, but dry, this AM. Long work day today.

Tuesday Jan 5, 2021 #

5 AM

Road Run tempo 39:11 [4] 5.21 mi (7:31 / mi) +236ft 7:13 / mi
ahr:140 max:165 slept:7.7 weight:136lbs shoes: Freedom ISO2- Red

2.1mi wu
2.51mi T in 6:52 (avg hr 140?), 6:34, 3:23
.6mi cd

Kinda cold. Light, wet snow. Legs fine but wouldn't go. Couldn't get hr up. I need a longer warm up. Took forever to get out the door this AM. Whatever. Psyche is a bit low so far this week. Tired from past 2 weeks. Typical. Life is good though. Nice job staying upright.

Monday Jan 4, 2021 #

Note
slept:8.2 weight:135.6lbs

5 PM

Strength Training 6:00 [3]

ring pull ups, plank, ab wheel

Sunday Jan 3, 2021 #

10 AM

Road Run 1:32:52 [3] 11.03 mi (8:25 / mi) +488ft 8:05 / mi
ahr:130 max:158 slept:8.2 weight:135.2lbs shoes: Ride 13- Orange

Easy to mod effort (hr <141bpm), plus 3x 10sec hill bound in the gray, cold, and light snow/ drizzle. Started off super low mo. Thought about calling it at a mile, but just kept going. Head eventually came around. Legs ok. Rest day tmw but have to go back to work, so whatever.

Saturday Jan 2, 2021 #

9 AM

Trail Run 50:09 [3] 5.38 mi (9:19 / mi) +483ft 8:35 / mi
ahr:131 max:155 slept:9.1 shoes: Peregrine 10

Devil's Backbone w/ B in the sun and cold. Legs and head good. Mellow jog on dirt and snow before the drive home.

Friday Jan 1, 2021 #

Note
slept:8.4

11 AM

Backcountry Ski 1:29:13 [3] 3.5 mi (25:29 / mi) +1698ft 17:28 / mi
shoes: Sportiva/SkiTrab Maximos

RMNP Hidden Valley w/ B, Michael, and Monica. Sunny and clear. No wind. Got up to 11,100'. Body was good today. Felt a little worried about the descent on the way up. But, I actually kinda sent it (for me). Felt confident. So much fun. Psyched!

4 PM

Road Run 57:15 [3] 6.64 mi (8:37 / mi) +640ft 7:54 / mi
ahr:143 max:166 shoes: Ride ISO2 Gray

Unplanned run after running ~1.2mi to Michael's from the dirt park in my reg clothes. Felt so good to run I changed clothes and run another 5+ more. Went kinda hard up the hospital hill and a Brodie lap, but mostly easy run. Legs and lungs were decent. Nice job getting out. Felt fine before, but feel so much better after running.

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