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Training Log Archive: chino

In the 31 days ending Jul 31, 2022:

activity # timemileskm+ft
  Road Run18 22:26:09 156.22(8:37) 251.41(5:21) 8315
  Trail Run8 15:46:58 82.0(11:33) 131.97(7:11) 15403
  Yoga/ Stretching24 1:54:00
  Skateboarding3 1:10:00
  Strength Training9 38:00
  Hiking1 20:00 1.0(20:00) 1.61(12:26) 196
  Total60 42:15:07 239.22 384.99 23913
averages - sleep:8.6 weight:133.9lbs

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Sunday Jul 31, 2022 #

8 AM

Road Run long 2:22:57 [4] 18.02 mi (7:56 / mi) +1062ft 7:31 / mi
ahr:148 max:176 slept:8.4 weight:133.2lbs shoes: Ride 15 - Lime

Up S. Fork from Timp Park. Miscalculated the distance to the start of the climb. Planned on 16mi tops. NBD. Kept it together, though last couple miles were uncomfortable. Maintained pace. Good head and legs.

Up S. Fork in ~33:35 / 4.2mi

Psyched I drove up the canyon a bit to start. Hung out for a while after, which was nice.
3 PM

Yoga/ Stretching 5:00 [1]

95sec plank
theragun

Saturday Jul 30, 2022 #

8 AM

Yoga/ Stretching 1:00 [3]
slept:9.5 weight:133.2lbs

Low mo to get out of bed. Not sure what I’m going to do today. Broke the Oreo streak, but B sabotaged me with ice cream.
10 AM

Road Run 44:49 [3] 5.28 mi (8:29 / mi) +189ft 8:13 / mi
ahr:136 max:156 shoes: Endorphin Pro - Black

Easy to mod around the cemetery. Hard to keep the hr down in the sun. Legs and head good. Pace down to 6:30s on downhill sections. Nice run. Kept it short bc I'll probably do something longer tmw. No mo to get into the mt.s right now. Tired of being in the car so much lately. Just maintain some base as the adulting stuff unfolds.
11 AM

Yoga/ Stretching 7:00 [1]

incl 2min plank, foam rolling

Friday Jul 29, 2022 #

5 AM

Road Run 43:38 [3] 5.13 mi (8:30 / mi) +31ft 8:27 / mi
ahr:126 max:142 slept:7.5 weight:133.8lbs shoes: Ride 15 - Lime

Nothing like Cafe Rio to help with weight gain. The work lunch yesterday was CR salads. I ate one bc I did a workout before. Ha. Had a light dinner but I also kept the nightly Oreo streak alive. Get a hold of yourself, man. :)
6 AM

Yoga/ Stretching 6:00 [1]

incl 2min plank and foam rolling
5 PM

Strength Training 5:00 [3]

2x 10, 1 x 16 @30lb db press
Ab wheel
KB suitcase carry, heartbeat
1x 10@30lb db curl

Thursday Jul 28, 2022 #

5 AM

Road Run hills 1:07:40 [4] 8.01 mi (8:27 / mi) +539ft 7:56 / mi
ahr:137 max:168 slept:7.5 weight:132lbs shoes: Endorphin Speed 2

2.1mi wu/ 18min wu
4 x 90/90sec
4 x 60/60
4 x 30/30
4 x 15/15
3mi cd

All uphill except for one 30sec rep and one 15 sec rep bc I ran out of hill in a cul de sac. Increased intensity as reps got shorter. Good workout. Legs and head good.
6 AM

Yoga/ Stretching 3:00 [1]

incl 2min plank

Wednesday Jul 27, 2022 #

7 AM

Road Run 43:48 [3] 5.22 mi (8:23 / mi) +50ft 8:19 / mi
ahr:130 max:147 slept:9.0 weight:132.8lbs shoes: Ride 15 - Lime

Easy on the MCT. Decent sleep. Nice to get out while temps were cool. Back to zero dark thirty AM runs tmw.

Body and legs quite good this AM. Plan to do some type of workout tmw. Hope to find a run objective today after some adulting. Likely to be short course, maybe uphill.
8 AM

Yoga/ Stretching 6:00 [3]

Strength Training 5:00 [2]

2:10 plank series
5x 10 push ups, plus ~15-20 eagle push ups over 2-3 sets

Tuesday Jul 26, 2022 #

7 AM

Trail Run 2:59:26 [4] 14.07 mi (12:45 / mi) +3926ft 10:05 / mi
ahr:138 max:157 slept:8.0 weight:132.6lbs shoes: Ride 15 - Lime

Deso Trail Loop CW
Really overgrown up Porter Fork. Kept the effort easy. About 7 miles in, got the closest I've ever gotten to stepping on a rattlesnake. It was 2-3' long, 3" diameter. Whoa. That made super sketched on all of the sunny overgrown sections. As usual, this run felt hard. But, it was good to get back up there. It went by fast.
10 AM

Yoga/ Stretching 5:00 [3]

incl 2min plank series

Monday Jul 25, 2022 #

6 AM

Note
slept:7.6 weight:142.6lbs (rest day)

Up before 6 bc B forgot to turn off her alarm. Maybe nap later.

Yoga/ Stretching 2:00 [3]

Body feels decent this AM out of bed. Feel like I could run today but need to recharge the psyche, id a fall objective.
10 AM

Strength Training 1:00 [3]

3x 12@30lb db press

Sunday Jul 24, 2022 #

10 AM

Road Run 1:40:04 [3] 11.02 mi (9:05 / mi) +859ft 8:27 / mi
ahr:139 max:167 slept:8.5 weight:131.4lbs shoes: Ride 15 - Mint

About half dirt/ half road.

T's-Fire Rd-down trail to PRT at Canyon Glen-PRT-rd
Body felt decent. Kept it easy until last 2 miles. Legs moved decent on PRT miles. Good run. Went by fast. Warm and muggy, but cloudy.
12 PM

Yoga/ Stretching 8:00 [3]

incl 2min plank, foam rolling

Saturday Jul 23, 2022 #

9 AM

Road Run 1:11:08 [3] 8.16 mi (8:43 / mi) +110ft 8:36 / mi
ahr:139 max:161 slept:8.3 weight:132.2lbs shoes: Ride 15 - Lime

Decent sleep. Nice job getting out of bed before 7.

Easy jog out on the MCT, picked up pace/ intensity a little on the inbound. Feeling better but not super rested yet. Carried water today, drank ~5oz. Nice run.
10 AM

Yoga/ Stretching 8:00 [1]

incl 2min plank series + stuff w/ plate, foam rolling

Friday Jul 22, 2022 #

Strength Training 3:00 [3]

2min plank
3x 10@ 15lb KB curl+press, heartbeat
10 AM

Road Run 46:51 [3] 5.11 mi (9:10 / mi) +42ft 9:06 / mi
ahr:132 max:150 slept:9.5 weight:131.8lbs shoes: Ride 15 - Lime

Weight is crazy low. Woke in the middle of the night feeling hungry. Gotta eat more.

Took forever to get out of bed. Easy jog in the sun and heat. Body felt fine. Mellow jog, just hot, thick air.
11 AM

Yoga/ Stretching 5:00 [3]

Incl foam roller

Thursday Jul 21, 2022 #

9 AM

Road Run tempo 1:54:22 [4] 13.12 mi (8:43 / mi) +855ft 8:13 / mi
ahr:144 max:172 slept:9.4 weight:133lbs shoes: Endorphin Pro - Black

Solid sleep after only one beer last night. Still tired though. Haven't been eating enough.

3.3mi E
1.5mi uphill T up Squaw Peak Rd (9:42, 4:34)
3mi E down the BST to the PRT
3mi T (654, 700, 707)
2.2mi E

During T efforts, tried to keep hr under 160, wasn’t going by pace. Nice job not going by pace on 3mi T. But I'm def a little disappointed by how slow those miles were and the high RPE. Eat more. Recover better after these mid-long runs. Solid effort after feeling disengaged and generally annoyed w/ life on Earth during the first 2 miles. Feel good about the uphill T. Kinda psyched to run on that climb more.
11 AM

Strength Training 6:00 [3]

2+ min plank, plus some Igor plank reps
3x 10 @30lb db press
2x 15 1 leg bridge

Yoga/ Stretching 7:00 [1]

incl foam rolling

Wednesday Jul 20, 2022 #

9 AM

Road Run 1:04:03 [3] 7.25 mi (8:50 / mi) +34ft 8:48 / mi
ahr:134 slept:8.5 weight:134.2lbs shoes: Ride 15 - Lime

Kidneys killing me from massage chair yesterday. Whoa. Easy in the sun and warm on the MCT. 6x 30/30 at 55min then last 200 or so fast plus drills. Good run. Glad I didn’t force a Grandeur lap. Tired from Saturday, Monday, life…Def felt better after the run. Whew.
10 AM

Yoga/ Stretching 6:00 [3]

Incl 2min plank

Tuesday Jul 19, 2022 #

6 AM

Yoga/ Stretching 1:00 [3]
slept:8.4 weight:133.8lbs (rest day)

Low back/ SI mad this AM. Take it easy today. Need to recharge the psyche. Pedicure, look at some houses, maybe go to work to work on my XC talk.
8 AM

Strength Training 1:00 [3]

50 push ups in sets of 8-12
1 PM

Skateboarding 5:00 [3]

Fun carving in Holladay park bowl. Psyched to go back!

Monday Jul 18, 2022 #

7 AM

Trail Run 3:37:42 [4] 15.01 mi (14:30 / mi) +4890ft 11:05 / mi
ahr:144 max:167 slept:7.0 weight:133.8lbs shoes: Ride 15 - Mint

E: 3:56:42
Timp from Aspen Grove. Kept the effort moderate for the most part but def felt Sat.s effort on the descent. Oh well. Lost some time navigating some talus above Emerald Lake. Didn't feel terrible over 11k but def not great. I'm always amazed at how beautiful it is up there- flowers, waterfalls. Not too crowded- only one group of kids w/ boomboxes. Need a rest day though.

To summit in ~2:10, incl an extra 6min bc I started up the wrong trail at a jct. Strava said I pr'd the descent with 95:46, which is crazy bc I felt like a bonky junkshow for most of the last 2 miles. Whatever. Good run.
12 PM

Note
slept:0.6

Nap

Sunday Jul 17, 2022 #

9 AM

Road Run 48:28 [3] 5.12 mi (9:28 / mi) +30ft 9:25 / mi
ahr:129 max:144 slept:8.7 weight:134.2lbs shoes: Ride 15 - Lime

Easy out and back on the MCT. Low mo, legs tired, kinda hot. Fine jog. Nice job keeping hr low.
10 AM

Yoga/ Stretching 5:00 [1]

incl 23 reps of Igor plank- cat was in my way, which messed me up.

Strength Training 6:00 [3]

3x 10@30lb db press
2x 10@15lb KB curl+press
4x 10@30lb db squat
2x 20 1 leg bridge
1x 30sec 20lb kb suitcase carry

Saturday Jul 16, 2022 #

7 AM

Yoga/ Stretching 2:00 [1]

8 AM

Road Run hills 2:26:50 [5] 17.11 mi (8:35 / mi) +1968ft 7:44 / mi
ahr:151 max:176 slept:9.0 weight:134lbs shoes: Endorphin Pro - Black

Up squaw peak rd from T’s and back. 4.4mi climb in about 43min. Tempo effort, then steady from summit to the end. Pretty hard run but felt strong. Nice job.

Friday Jul 15, 2022 #

7 AM

Road Run 58:23 [3] 7.04 mi (8:18 / mi) +268ft 8:00 / mi
ahr:137 max:159 slept:7.6 weight:134.8lbs shoes: Endorphin Pro - Black

Up til almost 11 after fam dinner thing, and then watching TdF highlights. Slept ok.

Mostly easy out and back on the PRT. Legs not bad but had a hard time keeping hr under 140 on second half. There was a lot of ppl dodging, which led to some wonky pace increases. Whatev. Decent run. Felt good to keep it flat and joggy.
9 AM

Strength Training 9:00 [3]

3x 10@30lb db press
2x 10@15lb KB curl+press
25 reps on Igor plank
1x 10@30lb db squat

Thursday Jul 14, 2022 #

7 AM

Road Run 1:38:17 [4] 10.44 mi (9:25 / mi) +1345ft 8:23 / mi
ahr:140 max:165 slept:7.0 weight:136.8lbs shoes: Ride 15 - Lime

Woke at 4:37 and couldn't fall back asleep. Gray, light rain, not too warm- nice out.
N on MCT toi PG, up rd to BST (~1.2mi uphill tempo), then S. Got off course a little but ended back on BST, then down rd past cemetery. Legs and head ok but legs kinda went to poo the last mile. A gel may have helped. Decent run overall though. Lower body was so stiff after, maybe from skating yesterday. Jeez.
9 AM

Yoga/ Stretching 5:00 [2]

incl 90sec Igor plank series
12 PM

Skateboarding 5:00 [3]

Back to CH park but it was a junk show w/ little kids on razors. Almost hit the coping on a FS grind attempt. Still counts as time back on the board. Keep it up.
2 PM

Note
slept:1.5

Nap

Wednesday Jul 13, 2022 #

8 AM

Yoga/ Stretching 1:00 [1]
slept:8.3

So so sleep in my bed. Feel disoriented. Maybe rest today.
12 PM

Skateboarding 1:00:00 [1]

Cottonwood Heights skatepark. No one else was there for ~45 minutes. Really run. Did some ollies, g turns (incl on jv bowl transition), shove its, shove it out of the jv bowl. Almost hit the coping on a frontside grind attempt. Didn't land a kickflip. Fun and kinda long session. Need to go again AND have fun before I get new shoes and a new board.
3 PM

Strength Training 2:00 [3]

15lb KB circuit- heartbeat, curl+press

Tuesday Jul 12, 2022 #

6 AM

Yoga/ Stretching 1:00 [1]
slept:6.3

Slept ok but not long. AM run on tap, then 5-6 hours in the car.
8 AM

Road Run 1:00:32 [3] 7.32 mi (8:16 / mi) +37ft 8:14 / mi
ahr:135 shoes: Ride 15 - Mint

Out and back on the Boise greenbelt from Whole Foods. Awesome urban trail. Ran next to the River, even a couple miles on gravel. Legs pretty good. Lungs really good. Felt kind of rushed for some reason. Good run before it got hot.
12 PM

Note
slept:0.6

Nap

Monday Jul 11, 2022 #

10 AM

Trail Run 1:27:08 [4] 8.51 mi (10:14 / mi) +1209ft 9:01 / mi
ahr:138 max:172 slept:8.5 shoes: Ride 15 - Mint

Goose Creek Trail outside McCall, ID. Ran to the Brundage Mt TH from the Last Chance CG and back. Went hard from the bridge to Brundage (~1.1mi), which felt good. Really cool trail. Not too many ppl. Legs and body feeling better with each run.
12 PM

Yoga/ Stretching 9:00 [3]

incli 2min plank, 1min push up position w/ some push ups

Sunday Jul 10, 2022 #

9 AM

Road Run 45:54 [3] 5.38 mi (8:32 / mi) +299ft 8:06 / mi
ahr:132 max:155 slept:8.5 shoes: Ride 15 - Mint

Double out and back along Garfield Bay in Sagle, ID. Legs decent on rolling hills. Really cool area. Lucky to get a site at the CG there last night. Rad to get in the lake, chill in the beach after.
10 AM

Yoga/ Stretching 3:00 [1]

Plank on the beach

Saturday Jul 9, 2022 #

9 AM

Road Run 1:31:40 [3] 11.04 mi (8:18 / mi) +264ft 8:07 / mi
ahr:136 max:157 slept:8.5 shoes: Ride 15 - Mint

Bow River Trail in Canmore. Legs ok. After 71min, 6x 1min hard/ 1min E, which didn’t feel amazing. Nice run overall. Dig Canmore.

Friday Jul 8, 2022 #

10 AM

Trail Run 1:16:25 [3] 7.71 mi (9:55 / mi) +918ft 8:54 / mi
ahr:137 max:158 slept:10.5 shoes: Ride 15 - Mint

Canmore Nordic Centre trails. Legs okay but I need an easy day. Nice morning. Not crowded. Awesome area.

Thursday Jul 7, 2022 #

9 AM

Trail Run 1:06:32 [3] 7.37 mi (9:02 / mi) +523ft 8:28 / mi
ahr:130 slept:9.0

Tunnel Loop from CG in Banff. Legs and lungs better than yesterday. Fun dirt loop plus some extra on the rd at the end. 3x 8sec hill sprints

Wednesday Jul 6, 2022 #

8 AM

Trail Run 1:45:23 [3] 10.02 mi (10:31 / mi) +1774ft 9:00 / mi
slept:9.0 shoes: Ride 15 - Mint

From Snowforest CG in Revelstoke, BC. Soren Sorensen trail to Inspiration trail. to summit trail, then down rd back to Soren trail to CG. Breathing felt shallow. Low mo. Legs not great. Really cool area, awesome morning. Body just not cooperating well Still a good run though.
1 PM

Hiking 20:00 [3] 1.0 mi (20:00 / mi) +196ft 16:52 / mi

Bear Creek Falls- awesome!

Tuesday Jul 5, 2022 #

7 AM

Road Run 56:45 [3] 6.45 mi (8:48 / mi) +333ft 8:23 / mi
slept:8.3 shoes: Ride 15 - Mint

Woke up a lot. Oh well. Body finally felt normal after about 4.5mi. Okay jog in Bellingham, just trying not to get lost or stuck at red lights.
8 AM

Yoga/ Stretching 3:00 [3]

Monday Jul 4, 2022 #

7 AM

Trail Run 54:41 [3] 5.3 mi (10:19 / mi) +167ft 10:01 / mi
slept:9.0 shoes: Ride 15 - Mint

Hoh Rainforest- double out and back on on Hoh River trail, then 2 laps on Spruce Nature trail. Felt kind of freaked on River trail bc of Cougar warning sign. Legs and lungs good. Cool, light rain. So glad to get up early top run. Nice job.
8 AM

Yoga/ Stretching 6:00 [3]

incl 90sec plank, 50 push ups (in one est!)

Sunday Jul 3, 2022 #

Note
slept:9.5

Decent sleep.

Saturday Jul 2, 2022 #

9 AM

Trail Run 2:39:41 [3] 14.01 mi (11:24 / mi) +1996ft 10:03 / mi
slept:9.0 shoes: Ride 15 - Mint

Out and back from Graves Creek CG. Legs decent. Mellow effort. A lot of stop ad go bc of so many backpackers. Amazing area. Hip flexors were mad off and on last 2mi but NBD. Good run but maybe a little ambitious still.
12 PM

Yoga/ Stretching 9:00 [3]

incl 2:30 plank, 48 push ups

Friday Jul 1, 2022 #

Note
slept:9.0

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