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Training Log Archive: chino

In the 31 days ending Jan 31, 2023:

	activity	#	time	miles		km		+ft
	Road Run	28	26:07:26	189.8	(8:16)	305.45	(5:08)	8971
	Trail Run	6	8:59:59	58.93	(9:10)	94.84	(5:42)	5308
	Strength Training	23	2:59:34
	Sport Climbing	1	2:00:00
	Yoga/ Stretching	32	1:52:00
	Bouldering	2	1:25:00
	Skate Ski	1	1:09:07	6.75	(10:14)	10.86	(6:22)	447
	Total	92	44:33:06	255.48		411.15		14726
	[1-5]	91	44:31:06
averages - sleep:7.8 weight:135.6lbs

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Tuesday Jan 31, 2023 #

4 AM

Yoga/ Stretching warm up/down 7:00 [1]
slept:7.1 weight:136.8lbs

2min plank+ 1min ab wheel

5 AM

Road Run 52:16 [3] 6.25 mi (8:22 / mi) +244ft 8:04 / mi
ahr:131 max:154 shoes: Ride 15 Yellow/Blue

At 4:30, phone said 1F, feels like -7. Nice. Wore all the clothes. Feet were frozen first mile, then ok. Legs and head decent, kinda sore from Sun but not too bad. Decent easy jog. Reading 4000 Weeks and really digging it. It's helping me think less about work when I'm not at work.

No bevs again last night (or Sunday). Even if I get to bed a little late, I haven't been worrying about sleep quantity bc I know the quality is going to be better. Psyched to party in ID this weekend though!

4 PM

Strength Training 2:00 [1]

10 x renegade push up @15lb db
10 @30lb db press
6 @30lb db curl

Quick snack at home before PM shift.

Monday Jan 30, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.5 weight:136.8lbs (rest day)

R&R week

Lights out at 9:40. Didn't get into bed until I felt sleepy. Body pretty good out of bed. It helped to lay around most of yesterday w/ my feet up and then shoveling snow in the evening.

4 PM

Strength Training 3:00 [3]

Ring push up+ RR pull ups
15, 5 x 2
20,5
20,5
15,5
60@ 20lb KB heartbeat

Sunday Jan 29, 2023 #

6 AM

Yoga/ Stretching warm up/down 2:00 [1]

Woke at 6. Out of bed at 6:20. One beer + a couple sips of B's wine (didn't taste that good) last night. The beer was good but I don't miss it tons. Fun to party a little while making dinner. Lights out at 9:10.

8 AM

Trail Run hills 2:00:25 [4] 10.15 mi (11:52 / mi) +2949ft 9:18 / mi
ahr:151 max:166 slept:9.1 weight:136.8lbs shoes: Nike Terra Kiger 8

Grandeur. Parked at BH TH. P line down to the gate. To summit at steady effort in ~55:40. Great conditions. Not too terribly crowded. Got to the summit, and the only person up there was Karl Meltzer! Chatted w/ him for a minute. Steady effort on the down- so fun. Passed Jared Campbell heading up. Went down to the gate, then back up to P-line to the car. No gels, ~7oz water. I need to do this run more often.

11 AM

Strength Training 5:00 [1]

2:15 plank
1 leg bridge: 3x 20 w/ 20lb KB
20 body weight squats
20lb KB woodchop x 20 + heartbeat x 10
30lb db press x 20

Saturday Jan 28, 2023 #

6 AM

Yoga/ Stretching 4:00 [1]
slept:9.0 weight:136.8lbs

No bevs last night. Lights out at 8:40. Slept ok. Almost stayed in bed but it's better to run in bad conditions with company.

7 AM

Road Run 2:15:40 [4] 17.04 mi (7:58 / mi) +768ft 7:38 / mi
ahr:144 max:171 shoes: Ride 15 - Gray

Ran 3.9mi to 3 cups to meet up with SLCTC. Out and back on Holladay blvd, meet up with 9am group. Latched on to J and B at the front and tried to hold on. I was at 10mi at this point, and they were just starting. Basically a 5mi tempo to stay with them and then keep J in sight. B got dropped after ~2mi. Ran last 2mi solo back home. Miles went by fast. Really good run.

10 AM

Strength Training 6:00 [3]

2:30 plank
1min 20lb KB suitcase carry
2x 15 @15lb KB curl+press
1min KB heartbeat (30sec 15lb, 30sec 20lb)
20 body weight squats

Friday Jan 27, 2023 #

4 AM

Yoga/ Stretching 2:00 [1]
slept:6.1 weight:135.8lbs

Dog woke me at 4. Lights out at 9:45 last night. No bevs!

5 AM

Road Run 53:14 [3] 6.03 mi (8:50 / mi) +249ft 8:30 / mi
ahr:124 max:141 shoes: Brooks Glycerin Gray/Blue

Easy in the upper 20s and shallow slush. Feel generally tired but not too bad considering how busy this week has been.

5 PM

Strength Training 4:00 [1]

ring push ups + RR pull ups:
12+3
12+4
15+4

1 leg bridge: 20, 2x 20 w/15lb

So tired. Blah. Quick exercise snack- nice job.

AM post-run
90sec plank
8 @ 20lb KB curl+press
1min @ 15lb KB heartbeat

Thursday Jan 26, 2023 #

4 AM

Yoga/ Stretching warm up/down 4:00 [1]
slept:6.8 weight:137lbs

2min plank

5 AM

Road Run hills 1:02:37 [4] 7.5 mi (8:21 / mi) +392ft 7:57 / mi
ahr:134 max:161 shoes: Ride 15 Yellow/Blue

3mi E
10x 30sec uphill on 2min
~2.4mi cd

Good run. Legs not too bad. Head fine. Sleepy. Mobility was good in hips. Did the reps near the mouth of MC Cyn. Haven't been over there in a while. Did most of the reps on the Gilroy hill- good one. Hope to get out again bt shifts.

4 PM

Trail Run 33:13 [3] 3.66 mi (9:05 / mi) +215ft 8:36 / mi
shoes: Ride 15 - Lime

Gully job bt shifts. Legs ok but I started to feel just sleepy- no surprise. Maybe low blood sugar too. Idk. Excited to go to bed tonight. It's gonna be a while. Dang. Busy week.

Wednesday Jan 25, 2023 #

4 AM

Yoga/ Stretching warm up/down 5:00 [1]

90sec ab wheel

5 AM

Road Run 52:52 [3] 6.08 mi (8:42 / mi) +230ft 8:24 / mi
ahr:122 max:141 slept:7.5 weight:137lbs shoes: Brooks Glycerin Gray/Blue

No bevs last night! Keep it up.
Slow and easy in the cold and fog on fresh, kinda slick snow. Some roads were clear. Plan to get out again bt shifts. Fine run- can't control the weather or conditions.

5 PM

Trail Run 35:57 [3] 4.25 mi (8:28 / mi) +169ft 8:09 / mi
shoes: Endorphin Speed 2

Gully from Lone Peak park. 1st 2.8mi in the gully on snow w/ spikes on, then faster pace on the rd, incl 2x 30/30, drills. Legs, head pretty good. Nice job getting out after almost 10 hours at work. Cold, but not bad. Wore shorts! Now for the PM shift.

Tuesday Jan 24, 2023 #

Strength Training 4:30 [3]

20lb KB suitcase carry @1min x2 up and down stairs
30 heartbeat

4 AM

Yoga/ Stretching 2:00 [1]
slept:5.7 weight:137lbs

Up late for Monterey jazz festival concert downtown. Fun night. No bevs!

5 AM

Road Run 1:00:11 [3] 7.22 mi (8:20 / mi) +319ft 8:00 / mi
ahr:128 max:161 shoes: Ride 15 - Gray

Easy effort in 20F. Legs and head decent considering late night. Picked up pace as confidence that the road wasn't all black ice increased. Warmer than forecasted too, which was a nice surprise, though still cold AF. Good run. Nice job getting out.

6 AM

Strength Training 4:00 [1]

2min plank
20lb KB: curl+press x 8, 10 heartbeat + 20 woodchop + 10 heartbeat

Maybe do more bt shifts when I have more time.

Monday Jan 23, 2023 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.6 weight:137lbs

4 PM

Strength Training 1:00 [3]

5x 15 ring push ups

Sunday Jan 22, 2023 #

8 AM

Yoga/ Stretching 4:00 [1]
slept:9.8 weight:135.8lbs

11 AM

Trail Run 1:30:23 [3] 10.5 mi (8:36 / mi) +137ft 8:30 / mi
ahr:132 max:147 shoes: Brooks Glycerin Gray/Blue

Horsepark loops in cold, snow, breeze. Not as wet and messy as last Sunday's conditions at SHP. Wore the exospikes. First 2mi or so w/ B. Legs ok. Head came around after ~4mi. Easy effort overall. Nice job.

2 PM

Strength Training 2:30 [3]

90sec plank
60sec ab wheel

Saturday Jan 21, 2023 #

6 AM

Yoga/ Stretching 2:00 [3]
slept:9.0 weight:135.8lbs

8 AM

Road Run tempo 2:02:49 [5] 16.04 mi (7:39 / mi) +1206ft 7:09 / mi
ahr:150 max:169 shoes: Ride 15 Yellow/Blue

SLCTC group run from Capitol. First hour out and back on 11th ave to Va. St and back, then up City Creek ~3.5mi to where they stop plowing. Steady effort up CC with Ron, then he dropped me on the descent. He was 13-14 sec/ mi faster on the down- no surprise. Mi12-15 aided were 6:10, 6:12, 6:10, 6:20 (flat/ false flat last .5mi). Felt strong. I just don't have the turnover. Super fun run. Got me more psyched to focus on shorter stuff and/ or uphill rd stuff. Nice to run in some sun on mostly clear rds. Temps in teens/ low 20s in the shade and in the canyon.

11 AM

Strength Training 4 [3]

20lb KB woodchops x20, heartbeat x 35
90sec plank
1 legs bridge: 20 @10lb, 15lb, 20lb

Friday Jan 20, 2023 #

4 AM

Yoga/ Stretching warm up/down 2:00 [1]

5 AM

Road Run 50:25 [3] 6.04 mi (8:21 / mi) +225ft 8:04 / mi
ahr:124 max:139 slept:6.2 weight:136.8lbs shoes: Brooks Glycerin Gray/Blue

Why am I so heavy today? Woke at 3, couldn't fall back asleep. Wheels spinning- work, life. Not in a stressful way.

Easy effort. Felt colder this AM. Roads 99.9% good, a couple slick spots. Legs pretty good. Longer, harder effort planned w/ group run tmw.

6 AM

Strength Training 1:00 [3]

quick 20lKB circuit

4 PM

Strength Training 3:00 [3]

2:30 plank
20 @30lb db press

Thursday Jan 19, 2023 #

5 AM

Road Run 1:00:09 [3] 7.36 mi (8:10 / mi) +301ft 7:52 / mi
ahr:129 max:150 slept:7.0 weight:134.8lbs shoes: Ride 15 Yellow/Blue

Easy. Roads in good shape. Legs pretty good.

6 AM

Yoga/ Stretching warm up/down 5:00 [1]

2:15 plank

4 PM

Strength Training 3:00 [2]

ring push ups: 15 x 3, 22
1 legs bridge: 20 @8lb, 20 @10lb, 25@10lb

Wednesday Jan 18, 2023 #

5 AM

Road Run 1:02:38 [3] 7.27 mi (8:37 / mi) +277ft 8:19 / mi
ahr:123 max:144 shoes: Nike Terra Kiger 8

The ice age continues. Roads kinda slick but had a light layer of snow over them which was nice. Legs quite good but surface too sketchy to do any kinds of faster pace stuff. Oh well. Nice run. Good head this AM. Feeling liberated of some mental baggage for some reason. So, that's cool.

6 AM

Yoga/ Stretching 4:00 [3]
slept:7.0 weight:135.6lbs

75sec ab wheel
20 @20lb KB woodchop

5 PM

Road Run intervals 33:13 [4] 4.15 mi (8:00 / mi) +190ft 7:40 / mi
shoes: Endorphin Speed 2

Bt shifts. From Lone Peak Park. Road wu, then some accels up to 1min in the gully with the exospikes on. Last .7 or so on the road. 4x 30/30. Legs and head good. Wore shorts. Cold but ok. Nice run. Not a proper workout but felt good to pick up the pace.

Tuesday Jan 17, 2023 #

6 AM

Yoga/ Stretching 2:00 [1]
slept:8.1 weight:134.8lbs (rest day)

4 PM

Strength Training 5:00 [3]

2min plank
1min ab wheel
20lb KB heartbeat: 30, 40
20lb KB walking curl+press: 8, 8, 10
ring push ups: 15, 20

Can do ring push ups outside now. Just testing it out today but need to those more.

Monday Jan 16, 2023 #

5 AM

Yoga/ Stretching warm up/down 3:00 [1]
slept:8.0 weight:136.2lbs

8 AM

Trail Run 2:03:04 [3] 14.03 mi (8:46 / mi) +1145ft 8:09 / mi
ahr:136 max:153 shoes: Ride 15 - Gray

Antelope Island. Plan was the 25k route. Forgot my vest, gels so just played it by ear. Ended up running an extra mile at the start bc I missed the turn to the trail. Next, I ran out on the Gravel Pit trail. Whoops. Legs were pretty good> head was fine. On the drive out there, I was pretty indifferent about running at all. I just wanted to change it up a little today. Decent, mostly easy run. Cool to go out there but I never leave feeling inspired to go back soon.

4 PM

Strength Training 30 [3]
slept:0.7

25 push ups to get warm after a nap.

Sunday Jan 15, 2023 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:9.7 weight:135lbs

Brain kinda foggy but body not bad out of bed. Theragunned after the run yesterday and before bed, plus wore compression yesterday post-run. Maybe placebo. Run somewhere new today! Gray, rain and snow.

11 AM

Road Run 1:07:54 [3] 8.22 mi (8:16 / mi) +494ft 7:49 / mi
ahr:136 max:152 shoes: Brooks Glycerin Gray/Blue

SHP laps in cold, wind, and wet snow. Weather got a little better during 2nd half but still cold and wet. Legs ok, head fine w/ audiobook. A few other joggers out so didn't have to suffer alone.

1 PM

Strength Training 20:00 [3]

2 times:
1min each:
15lb KB curl+press
15lb heartbeat
20lb KB suitcase carry
push ups
ab wheel

Plus:
1min 10lb KB front swing
20lb KB straight arm
4x 25 1 leg bridge

KB exercises (except swing) are done walking briskly

Saturday Jan 14, 2023 #

6 AM

Yoga/ Stretching warm up/down 3:00 [1]
slept:8.6 weight:135lbs

Feel decent out of bed but legs a bit heavy. Nice job getting up early. Run smart today.

8 AM

Trail Run 2:16:57 [4] 16.34 mi (8:23 / mi) +693ft 8:03 / mi
ahr:148 max:167 shoes: Ride 15 - Gray

SLCTC run at Jeremy Ranch on snow, slush. Mostly packed but got mushier as day progressed. Triple out and back, first with Ryan, then caught Neal, and then with Jon for last mile. Steady effort throughout. 2 gels and hit Skratch at car twice. Energy stayed pretty good throughout. Really fun run. Psyched I went.

Friday Jan 13, 2023 #

4 AM

Yoga/ Stretching warm up/down 3:00 [1]

5 AM

Road Run 46:04 [3] 5.38 mi (8:34 / mi) +198ft 8:16 / mi
ahr:120 max:150 slept:7.2 weight:135lbs shoes: Ride 15 Yellow/Blue

Easy + 5x 20/40
Not super cold but as expected more patches of black ice from warmer temps yesterday PM. Feeling over the AM ice dodging. Whatever. Hopefully, conditions will be good tmw AM for the group run.

6 AM

Strength Training 7:00 [1]

1min each:
15lb KB curl+press
15lb heartbeat
20lb KB suitcase carry
push ups
ab wheel

I need to do this when I have time to do multiple sets. Decided on PM run yesterday against rejoining the climbing gym. Not that psyched to climb and most days I'd go to the gym it would be bc I felt like I had to bc we were paying for it.

Thursday Jan 12, 2023 #

4 AM

Yoga/ Stretching warm up/down 5:00 [1]

5 AM

Road Run 49:27 [3] 5.57 mi (8:53 / mi) +195ft 8:36 / mi
ahr:120 max:140 slept:6.3 weight:135lbs shoes: Ride 15 - Gray

Woke at 4 and couldn't fall back asleep. Had to pee really bad, so I didn't try too hard to go back to sleep. Figured might as well get up and run. Had planned to go after work bc it's still icy near home. Easy effort with a lot of walk stops to traverse ice, esp across the gutters at intersections. Hip mobility was great somehow. Legs a little tired but felt good. Hope to get out again after work. No pressure though.

6 AM

Strength Training 6:30 [3]

1min each:
15lb KB curl+press
15lb heartbeat
20lb KB suitcase carry

30sec push ups
60sec ab wheel

4 PM

Road Run 44:27 [3] 5.21 mi (8:32 / mi) +195ft 8:14 / mi
ahr:125 max:141 shoes: Brooks Glycerin Gray/Blue

Easy effort in some sun. Wore shorts. Kinda cold but felt ok. Legs and head came around after ~2mi. Nice afternoon.

Wednesday Jan 11, 2023 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.4 weight:135lbs

Bailed on AM run. Dumping snow. Maybe run bt shifts. Not worried about it.

4 PM

Road Run 1:06:02 [4] 8.34 mi (7:55 / mi) +26ft 7:54 / mi
shoes: Nike Pegasus 39

JRP from Shields Ln TH. Uninspired first 2.5mi then legs and head came around. Mod to hard intermittently on 2nd half. No hrm today. Solid effort bt shifts. Ran in shorts and even got to feel the sun a bit. Nice job getting out. So glad I slept in today and didn't try to run in the snow/slush.

Tuesday Jan 10, 2023 #

5 AM

Road Run hills 57:28 [4] 7.06 mi (8:08 / mi) +345ft 7:47 / mi
ahr:131 max:158 slept:7.5 weight:135lbs shoes: Ride 15 - Gray

Good sleep. No random waking up.

20min wu
7x 30sec hard uphill on 2min
3mi E to mod

Legs and head decent. Upper 30s, light rain. Felt so much lighter with capris and houdini and ss shirt- felt awesome. Good, little workout.

6 AM

Yoga/ Stretching warm up/down 6:00 [1]

90sec plank
65sec ab wheel

12 PM

Road Run 10:37 [3] 1.32 mi (8:03 / mi) +18ft 7:56 / mi
shoes: Endorphin Speed 2

I did it! Quick jog before eating lunch. Even got to run a lap on the track, which is mostly clear of snow. Just kinda wet. Legs felt good. Cool temps, some wind. Nice job.

Monday Jan 9, 2023 #

Strength Training 2:00 [3]

60sec plank
30lb press- 10, 2 x 12. Rt arm better but still hurts from fall on Saturday. Just felt kinda weak. It’ll be better soon.

5 AM

Road Run 58:33 [3] 7.07 mi (8:17 / mi) +273ft 7:59 / mi
ahr:125 max:146 shoes: Brooks Glycerin Gray/Blue

Slept pretty poorly. Ran this AM bc yesterday was pretty resty, esp since I skipped the gym sesh. Low 30s. Legs not bad. This pair of Glycerins feel like bricks though. Decent jog. Though a lot about class xc skiing after watching a World Cup race on youtube- pretty cool. Maybe classic could more of my jam than skate. Maybe hit the gym after work. Membership expires Thursday.

6 AM

Yoga/ Stretching warm up/down 5:00 [1]
slept:7.0 weight:135lbs

2min plank

5 PM

Road Run 11:40 [3] 1.35 mi (8:38 / mi) +9ft 8:35 / mi
shoes: Ride 15 - Gray

To/from the gym

Bouldering (Gym) 40:00 [3]

Mill Mo
Flashed a few v3s. Sent a v4 I couldn't finish 1st day back. Tried a 5 and 6. It was okay, but I don't think we'll renew. Maybe go one last time on Wed bt shifts. Kinda bummed to not be more psyched on it but also kinda relieved. Sure.

Sunday Jan 8, 2023 #

8 AM

Yoga/ Stretching 3:00 [1]
slept:10.4 weight:135lbs

Big sleep. Body achey out of bed from fall yesterday. Jeez. Should be fine though.

10 AM

Skate Ski 1:09:07 [3] 6.75 mi (10:14 / mi) +447ft 9:38 / mi
ahr:115 max:149

Mt Dell

2 falls early. NBD. Had on ok time. Took ~45min to start having some fun. It wasn't as inspiring as I'd hope it'd be. NBD. Kinda want to take a lesson so I don't continue to reinforce my bad habits.

12 PM

Road Run 9:10 [3] 1.13 mi (8:07 / mi) +42ft 7:50 / mi
shoes: Ride 15 - Gray

Quick run down the street from Mt Dell p lot before the drive home.

Saturday Jan 7, 2023 #

6 AM

Yoga/ Stretching 2:00 [1]

8 AM

Road Run long 2:06:23 [4] 15.4 mi (8:12 / mi) +1281ft 7:36 / mi
ahr:146 max:166 shoes: Endorphin Pro 2 - White

SLCTC group run up Emigration. Steady effort up but had to keep it reined in the first 2-3mi bc it was so icy. Ran last 4mi to summit w/ Neal and Ron after catching up with them. Solid pace on descent until last 2.5mi when got back to death ice sections. Went down hard at mi13.4 so walk/ jogged to the bottom. Super fun run though. So glad I went.

11 AM

Strength Training 2:30 [1]

90sec ab wheel
3x 20 1leg bridge w/ 8lb med ball

Friday Jan 6, 2023 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:8.1 weight:135lbs

Body feels ok thankfully. Maybe run after work, maybe not. If I hit the group Emigration run tmw AM, it'd be good to feel rested/ hit it moderate to hard.

Thursday Jan 5, 2023 #

5 AM

Road Run 1:01:11 [3] 7.26 mi (8:26 / mi) +343ft 8:04 / mi
ahr:126 max:146 slept:7.3 weight:134lbs shoes: Ride 15 - Gray

Easy in the hood. Roads in good shape, just a few patches of ice. Legs felt kinda heavy- no surprise. Fine jog. Feeling more psyched to run after work after how well yesterday went. Maybe gym after work today.

6 AM

Yoga/ Stretching warm up/down 7:00 [1]

90sec plank, 65sec ab wheel

4 PM

Road Run 5:32 [3] 0.67 mi (8:16 / mi) +7ft 8:11 / mi
shoes: Ride 15 - Gray

Cords run to the gym.

5 PM

Bouldering (Gym) 45:00 [3]

Mill Mo w/ B

Flashed 2 v5s. Sent another v5 3rd or 4th go. Fell off the top near the top of another v5. Flashed some 2s an 3s. Kinda fun. Whatev.

6 PM

Strength Training 2:00 [3]

65sec ab wheel
push ups 30, 20, 20

Wednesday Jan 4, 2023 #

5 AM

Yoga/ Stretching 3:00 [1]
slept:8.7 weight:134lbs

Lights out at 7:50 last night!

Woke at 3:40 and set alarm for later wake up. Low mo right now and def need to reset/ recharge. Maybe get out after work. No stress about it this week. B got into her race yesterday, so I won't be doing the 2/4 5k. NBD but need to identify something to keep me on track until HM training starts on 2/13.

3 PM

Road Run intervals 1:04:22 [4] 8.25 mi (7:48 / mi) +498ft 7:23 / mi
ahr:137 max:167 shoes: Endorphin Speed 2

SHP laps
20min wu
9x 90sec hard/ 2min jog
2min jog
2x 20 sec hard uphill on 2min

Sunny and upper 30s. So psyched I waited until after work and so great to see and feel the sun, though still kinda cold. Wore shorts! Even got home early bc of school evacuation. Crazy, but everything is fine. Really good run.

5 PM

Yoga/ Stretching warm up/down 3:00 [3]

2min plank

Tuesday Jan 3, 2023 #

5 AM

Road Run 54:22 [3] 6.22 mi (8:44 / mi) +261ft 8:24 / mi
ahr:124 max:138 slept:6.7 weight:134lbs shoes: Nike Terra Kiger 8

Slept poorly- normal the night before going back to work. Woke to a couple inches of fresh snow. Jeez, Louise. Easy effort on tired-ish legs. Hood loop rds were mostly nice and quiet. Decent jog. No pressure re training- need ot get my head straight. But first- get thru first day back at work.

6 AM

Yoga/ Stretching warm up/down 7:00 [1]

2:10 plank

Monday Jan 2, 2023 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:8.8 weight:135.8lbs

Upper body a little sore from yesterday but not bad. So much snow...Maybe hit a quick jog later. Plan to mostly chill today before back to work tmw.

11 AM

Strength Training 5:00 [3]

2:10 plank
30lb db press- 16, 16, 20
20lb kb heartbeat x50
1 leg bridge: 20, 2x 20 +8lb med ball

1 PM

Strength Training 1:30:00 [3]

Roof raking and shoveling for f'ing ever this AM and afternoon. Inputing this bc in case I'm tired/ sore/ cranky all week. This is the cause.

5 PM

Road Run 17:42 [3] 2.07 mi (8:33 / mi) +73ft 8:16 / mi
shoes: Ride 15 - Gray

Easy khaki hood jog after shoveling forever. For the first time in my life, I want a snowblower. Felt good to run. Body felt good.

Sunday Jan 1, 2023 #

8 AM

Yoga/ Stretching warm up/down 5:00 [1]

Lights out at 10:20 last night.
2min plank post run.

10 AM

Road Run 1:10:28 [3] 8.3 mi (8:29 / mi) +312ft 8:12 / mi
ahr:137 max:149 slept:9.5 weight:135.8lbs shoes: Nike Terra Kiger 8

Mostly easy in the dumping f'ing snow. Legs and head decent w/ music the whole time. Several inches of snow on the hood roads. The run was good, but I'm cranky now after shoveling the driveway. Refuel. Hit the gym.

1 PM

Sport Climbing 2:00:00 [3]
shoes: Anasazi Arrowhead pt2

Mill Mo
Topped 5 routes 10a-11a. Lead the 11a. Bailed on 2 other 11bs - one was beyond my fingers, the other was thin and greasy. Pretty fun but need to identify a “why” for getting back into it. Rebuilding a base on easy routes is boring. Idk. Give it 2 weeks.

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