Training Log Archive: chinoIn the 31 days ending Aug 31, 2022:
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Wednesday Aug 31, 2022 #
Road Run 53:44 [3] 6.28 mi (8:33 / mi) +284ft 8:12 / mi
ahr:125 max:144 slept:7.1 weight:134lbs shoes: Ride 15 - Gray
Body felt really good out of bed. SI woek up a little in first mile, then it was fine. Legs just kinda heavy and tired from past 2 days.
Easy effort.
Yoga/ Stretching 5:00 [1]
Strength Training 1:00 [3]
Tuesday Aug 30, 2022 #
Road Run intervals 1:08:39 [4] 8.2 mi (8:22 / mi) +434ft 7:58 / mi
ahr:132 max:167 slept:6.5 weight:134.8lbs shoes: Endorphin Pro - Black
17min wu
8x 45sec hard/ on 3min
~3mi cd
I think 2 reps were downhill, the others were up/ false flat. Solid little workout. Rickety first mile or so but legs and body came around well. Paces got down to 5:40s. Rt hip a little mad after, but ok. If I'm going to do the higher intensity stuff in training, I think I need to keep it mostly or all uphill.
Strength Training 2:00 [3]
Monday Aug 29, 2022 #
Road Run 51:34 [3] 5.75 mi (8:58 / mi) +309ft 8:32 / mi
ahr:120 max:140 slept:6.7 weight:133.8lbs shoes: Ride 15 - Gray
Rt hip kinda awake out of bed. Took ibu as a precaution. 1st mile felt weird, like I was guarding my pelvis/ low back. Quads were getting pumped. Legs and body got progressively better. Things also felt weird bc I wore new shoes. In all, a decent jog. Hadn't planned on an AM run but dog woke me up at 4. Hope to get out after work, get on some dirt.
Yoga/ Stretching 5:00 [1]
Strength Training 2:00 [3]
1x 10@30lb db curl
Trail Run 1:09:55 [3] 7.27 mi (9:37 / mi) +1239ft 8:17 / mi
ahr:143 max:164 shoes: Ride 15 - Lime
From Elbow Fk- up rd to Big Water- down Upper Pipeline- plus one hill sprint on Mt Aire trail after bathroom stop. Leg pretty good. So much cooler up there. So psyched I went up there. Nice job.
3mi on rd, 4mi on trail
Strength Training 1:00 [3]
Sunday Aug 28, 2022 #
Note
slept:9.8 weight:133.4lbs
Right SI got furious last night after moving heavy stuff from storage to the van and house. So frustrating. Lights at 8:30 but took a while to fall asleep, hard to get comfortable.
It's better this AM but still mad. Try to keep moving w/out pissing it off more.
Saturday Aug 27, 2022 #
Yoga/ Stretching 1:00 [1]
slept:9.0 weight:133.8lbs
Road Run 1:22:04 [4] 9.05 mi (9:04 / mi) +1012ft 8:12 / mi
ahr:141 max:178 shoes: Ride 15 - Mint
Tried to keep it easy but hr was high. NBD. Legs were tired but fine. Felt good on climb back up Parley's paved path passing bikes. Ha! Thanks to the lady who rode past me and told me I have nice legs. Needed that random compliment. Fun run. Psyched to keep slowly adding vert with each run as I reacquaint myself with the area.
Friday Aug 26, 2022 #
Road Run 54:27 [3] 6.52 mi (8:21 / mi) +279ft 8:02 / mi
ahr:128 max:146 slept:7.0 weight:133.6lbs shoes: Ride 15 - Lime
Yoga/ Stretching 6:00 [3]
Strength Training 1:00 [1]
1x 10 @15lb KB curl+press
Thursday Aug 25, 2022 #
Road Run hills 59:54 [5] 7.1 mi (8:26 / mi) +481ft 7:56 / mi
ahr:134 max:170 slept:7.0 weight:134.2lbs shoes: Endorphin Speed 2
10x 1min uphill/ 90sec walk/ jog
2mi cd
Uphill reps by 4 way stop at bottom of MC cyn. Alternated gradual uphill with steep up. Legs felt light and springy on the cd. Good run in cooler temps.
Slept pretty well. Fell asleep as soon as I went to bed. Felt super cooked last night- a lot going on in life, work is crazy. Psyched to feel physically healthy.
Yoga/ Stretching 3:00 [1]
Strength Training 3:00 [3]
3x 20 1 leg bridge
Road Run 15:08 [3] 1.53 mi (9:54 / mi) +40ft 9:39 / mi
ahr:113 max:126 shoes: Ride 15 - Lime
Wednesday Aug 24, 2022 #
Road Run 1:02:31 [3] 7.34 mi (8:31 / mi) +423ft 8:05 / mi
ahr:123 max:148 slept:6.5 weight:133.8lbs shoes: Endorphin Pro - Black
Sleepy this AM but legs moved ok after first couple miles. SI mad first few minutes- did the SI reset on the side of the rd, which helped. Shoveling yesterday must have bugged it. NBD. Decent jog getting reacquainted w/ the old routes.
Yoga/ Stretching 5:00 [3]
Tuesday Aug 23, 2022 #
Road Run 58:24 [4] 7.21 mi (8:06 / mi) +519ft 7:35 / mi
ahr:135 max:169 slept:6.5 weight:134lbs shoes: Endorphin Speed 2
2mi T (1 up in 745, 1 down w/ .1mi steep uphill finish in 6:14) at the mouth of MC Cyn
Last 3.2 easy to mod
HR mostly in 150s during T miles w/ hard uphill finish with mi2.
Despite little sleep again, legs and body felt really good. Eating more is obviously helping. Downhill pace was 6 low and felt easy. Psyched to see where this training block can lead. So excited to be back in the old hood. So happy this AM. Love it. Grateful.
Yoga/ Stretching 6:00 [1]
Monday Aug 22, 2022 #
Note
slept:7.1 weight:134.2lbs (rest day)
Strength Training 3:00 [3]
1x 10@30lb db curl
90sec ab wheel
Sunday Aug 21, 2022 #
Road Run 1:41:29 [4] 11.3 mi (8:59 / mi) +1189ft 8:10 / mi
ahr:139 max:167 slept:7.5 weight:132lbs shoes: Ride 15 - Lime
Up rd to Millcreek Cyn-rd to Church Fk-down P Line- down Rsnake Gulch- rd home
Legs really good uphill today. Ran the whole thing. Today may have been the first time I've run all the way up the picnic area rd to the P line trail. Just felt psyched to be up there. Even the P line was amazing.
Water and a gel or 2 would have been nice but legs and head came back ok for last 3.3mi on the rd.
Yoga/ Stretching 5:00 [1]
Saturday Aug 20, 2022 #
Road Run 1:05:54 [3] 8.1 mi (8:08 / mi) +46ft 8:06 / mi
ahr:133 max:148 slept:9.8 weight:133.2lbs shoes: Endorphin Pro - Black
Yoga/ Stretching 5:00 [1]
Friday Aug 19, 2022 #
Road Run 47:18 [3] 5.45 mi (8:41 / mi) +30ft 8:38 / mi
ahr:125 max:140 slept:7.0 weight:132.2lbs shoes: Ride 15 - Lime
Nice, mellow jog. Possibly the last one from T's. Legs felt decent but I felt sleepy the last 2mi. No surprise there.
Yoga/ Stretching 4:00 [1]
Strength Training 2:00 [1]
1x 10 @30lb db curl
25lb KB heartbeat
Thursday Aug 18, 2022 #
Road Run 1:07:32 [4] 9.11 mi (7:25 / mi) +308ft 7:11 / mi
ahr:146 max:173 slept:7.0 weight:133.8lbs shoes: Endorphin Speed 2
5x 1mi T/ 3min jog
1mi cd
Went by hr, not pace. Nice job. Tried to keep hr below 160, then tried to keep it below 165. End of #5 was hard up 8th north but stayed engaged. Really good workout. Surprised by how easy 6:15 felt for #3 and 4, even aided.
Cool-ish temps in the canyon. River kinda loud. Nice one.
Yoga/ Stretching 4:00 [1]
Not much time post-run this AM.
Wednesday Aug 17, 2022 #
Road Run 1:00:29 [3] 7.02 mi (8:37 / mi) +76ft 8:32 / mi
ahr:123 max:143 slept:7.0 weight:133.2lbs shoes: Ride 15 - Lime
Yoga/ Stretching warm up/down 10:00 [1]
Tuesday Aug 16, 2022 #
Road Run intervals 54:47 [4] 6.76 mi (8:06 / mi) +52ft 8:03 / mi
slept:6.0 weight:133.8lbs shoes: Endorphin Pro - Black
10 x 1min 5-10k effort/ 1min jog
4x 10sec hill sprint
Paces got down to 5:50s. Legs and head decent despite not sleeping well. Cooler out this AM, which helped with overall mind/body state.
HRM strap in the car so used the useless wrist hrm, which was useless.
Yoga/ Stretching 5:00 [3]
Monday Aug 15, 2022 #
Yoga/ Stretching 1:00 [1]
slept:7.3 weight:134.2lbs
Strength Training 3:00 [1]
40-50 heartbeat w/ 15lb kb
Sunday Aug 14, 2022 #
Trail Run long 2:13:20 [4] 14.04 mi (9:30 / mi) +2349ft 8:12 / mi
ahr:143 max:167 slept:9.0 weight:133.4lbs shoes: Ride 15 - Mint
Really cool loop.Legs and head decent, though I could feel lack of climbing on Battle Creek and early on 51. NBD- just kept moving. mi13 in 6:33 aided. May go back to easy Saturdays so can go into Sun recharged. For now, no plans to race longer than HM for the fall.
Yoga/ Stretching 3:00 [1]
Cycling- Road 5:55 [3] 1.2 mi (12.2 mph) +17ft
shoes: Specialized Pathfinder 2
Saturday Aug 13, 2022 #
Yoga/ Stretching 1:00 [3]
slept:10.0 weight:134.2lbs
Friday Aug 12, 2022 #
Road Run 54:11 [3] 6.41 mi (8:27 / mi) +38ft 8:24 / mi
ahr:126 max:145 slept:6.7 weight:134lbs shoes: Ride 15 - Lime
Yoga/ Stretching 5:00 [1]
Thursday Aug 11, 2022 #
Road Run 59:13 [3] 7.13 mi (8:18 / mi) +98ft 8:12 / mi
ahr:130 max:154 slept:7.0 shoes: Ride 15 - Lime
Yoga/ Stretching 5:00 [1]
Wednesday Aug 10, 2022 #
Road Run intervals 1:00:44 [5] 7.1 mi (8:33 / mi) +321ft 8:12 / mi
ahr:134 max:170 slept:6.8 weight:133.4lbs shoes: Endorphin Speed 2
40sec hard/ 80 sec jog
6x 40sec uphill bounding on 3min w/ walk/jog recovery
2:20 jog
4x 90/90
Not much sleep again but felt a lot better today. Uphill reps felt good. Really good run.
Yoga/ Stretching 5:00 [1]
Tuesday Aug 9, 2022 #
Road Run 55:04 [3] 6.41 mi (8:35 / mi) +44ft 8:32 / mi
ahr:120 max:149 slept:6.7 weight:133.6lbs shoes: Endorphin Pro - Black
Yoga/ Stretching 5:00 [1]
Monday Aug 8, 2022 #
Yoga/ Stretching 1:00 [1]
slept:6.3 weight:133lbs (rest day)
Strength Training 4:00 [1]
2x 10 @15lb KB curl+press
25lb KB heartbeat, suitcase carry
90sec plank
Sunday Aug 7, 2022 #
Yoga/ Stretching 2:00 [1]
slept:9.7 weight:132.8lbs
Trail Run 2:13:18 [3] 13.23 mi (10:05 / mi) +1962ft 8:50 / mi
ahr:139 max:161 shoes: Ride 15 - Mint
Yoga/ Stretching 6:00 [1]
Saturday Aug 6, 2022 #
Yoga/ Stretching 1:00 [3]
slept:7.2 weight:133.6lbs
Trail Run 1:17:11 [5] 10.38 mi (7:26 / mi) +917ft 6:52 / mi
ahr:170 max:179 shoes: Ride 15 - Mint
6th OA, 1st M45-49
Cloudy and not too hot. Went out too hard to keep Luke in sight but caught up to him on the first descent. We passed 6th place at ~3.5mi. I passed Luke at ~4mi, then kept distancing him on the long climb. Ran alone the last 4mi. Solid effort the last few miles but not drilling it bc I didn't have to. No one in sight in front of, or behind, me. Really fun morning. Psyched I did it. Really fun to run with Luke.
Trail Run warm up/down 25:55 [3] 2.8 mi (9:15 / mi) +138ft 8:51 / mi
shoes: Ride 15 - Mint
9:51 1mi cd
Note
slept:0.8
Strength Training 1:30 [3]
Friday Aug 5, 2022 #
Road Run 42:48 [3] 5.13 mi (8:21 / mi) +31ft 8:18 / mi
ahr:129 max:157 slept:7.5 weight:134.8lbs shoes: Endorphin Pro - Black
Heavy, warm air this AM. Legs fine. Looking forward to the race tmw. Curious how it will go.
Yoga/ Stretching 6:00 [1]
Thursday Aug 4, 2022 #
Road Run 59:01 [3] 7.12 mi (8:17 / mi) +39ft 8:15 / mi
ahr:129 max:145 slept:7.2 weight:134lbs shoes: Ride 15 - Lime
Easy effort but legs were moving well. Easy 4-5mi tmw. Race on Sat. No expectations for it. Just need a change of scenery/ stimulus.
Did some foot massaging as part of the AM routine. I need to show them more appreciation. They've taken me to a lot of places.
Yoga/ Stretching 5:00 [1]
Strength Training 6:00 [2]
KB curl + press, heartbeat
ab wheel
Felt good to blow off steam, get hr up for a minute
Wednesday Aug 3, 2022 #
Road Run intervals 49:44 [4] 6.3 mi (7:54 / mi) +176ft 7:41 / mi
ahr:138 max:169 slept:7.3 weight:133.8lbs shoes: Ride 15 - Lime
12min jog
10x 1min/1min (1st 3 reps flat, #4-10 had a little bit of up, then down)
17:xx cd/ fast finish
Reps felt pretty good. Pace got down to 6 low. Breathing not great. Hmmm.
Nice AM temps again.
Yoga/ Stretching 6:00 [1]
Tuesday Aug 2, 2022 #
Road Run 1:00:57 [3] 7.3 mi (8:21 / mi) +34ft 8:19 / mi
ahr:126 max:148 slept:6.0 weight:134lbs shoes: Endorphin Pro - Black
Decent legs and head on the run. Got rained on for a few minutes. Cooler temps this AM, which felt great. Something really needs to be done about these d-bags boomboxing their music at 5:30 in the morning. Buckling up for another junk show day at work. It's too soon for me to be feeling this angst. Crap.
Yoga/ Stretching 8:00 [1]
Monday Aug 1, 2022 #
Yoga/ Stretching 1:00 [3]
slept:8.5 weight:133.4lbs (rest day)
Strength Training 3:00 [3]
1 x 8 @30lb db curl
2min plank