Training Log: chino
In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Trail Run||2|| 4:02:23|| 22.78||(10:38)|| 36.66||(6:37)|| 3782|
| ||Road Run||3|| 3:00:00|| 21.38||(8:25)|| 34.41||(5:14)|| 1036|
| ||Bouldering||2|| 1:30:00|
| ||TRACK!||1|| 19:44|| 3.11||(6:21)|| 5.0||(3:57)|
| ||Rowing Machine||2|| 16:33|| 2.13||(7:46)|| 3.43||(4:50)|
| ||Strength Training||1|| 6:00|
| ||Dog Jog||1|| 5:04|| 0.42||(12:04)|| 0.68||(7:30)|| 19|
| ||Total||9|| 9:19:44|| 49.82|| 80.17|| 4837|
|averages - sleep:8.9 weight:135.7lbs|
Rowing Machine 9:33  2.0 km (4:47 / km)
1465m at 7min. Going to shoot for improving 7min/ 2k PBs. Pretty fun.
Bouldering (Gym) 1:00:00 
Sent a v5 2nd go. Made progress on three v5s and a v6. Repeated a soft v6. Got in quite a few moves. Just didn't send much. Not surprising. NBD. The rowing machine is what got me psyched for the gym today. Go one more time before the trip (to row!).
Road Run 1:23:00  10.16 mi (8:10 / mi) +512ft 7:48 / mi
ahr:140 max:171 slept:9.9 weight:136lbs shoes: Ride ISO2 Lime
Big sleep til 8:10a. E to mod in the sun and heat. Legs and head okay. Grabbed a drink fro the water fountain at the park at ~5mi. No gels or other water. Decent run. Probably 2 more 5 milers or so this week. Taper-ish.
Road Run warm up/down 53:04  5.98 mi (8:52 / mi) +287ft 8:29 / mi
ahr:133 max:150 slept:7.5 weight:136lbs shoes: Lime Breakthru 4
Up til almost 10 after a movie and watching the Pres' speech. Could hear firework until ~11, and then again at 3:30. Woke at 5:50 w/out an alarm and didn't feel awful, so I got up.
wu 20:13 2.4mi to track + strides and drills
cd 32:51 3.58mi home, 3x 10 sec hill sprints
TRACK! tempo 19:44  3.11 mi (6:21 / mi)
ahr:169 max:177 shoes: Lime Breakthru 4
Def didn't feel rad. But, goals were <19, <19:30, <20. Just tried to keep 91-94/ 400 for as long as I could, which slipped away during the 2nd 1600. Hit 2500 in under 10, so just tried to go as far under 20 as I could. I feel good about the effort. It was nice to get out before it started getting hot. Nice job.
Road Run 43:56  5.24 mi (8:23 / mi) +237ft 8:02 / mi
ahr:136 max:164 slept:9.0 weight:135lbs shoes: Ride ISO2 Lime
Easy in the sun and warm from home. Legs tired, but ok. Up late last night after fam dinner. Listened to most of Tina Muir's episode with Molly Seidel.
Trail Run 1:12:02  8.32 mi (8:39 / mi) +102ft 8:33 / mi
ahr:137 max:145 slept:10.1 weight:135lbs shoes: NB 880v9
Easy horsepark loops. Legs ok. Head good. Listened to Hugh Jackman on Tim Ferriss' podcast.
Went to be bed last night at 7:30 w/ a splitting headache. Woke feeling a lot better. Whew.
Dog Jog 5:04  0.42 mi (12:04 / mi) +19ft 11:34 / mi
shoes: Adidas Boston
Bouldering (Gym) 30:00 
Flashed a v5 and a couple v4s. Everything felt hard, and I didn't care about sending anything. So, it was best to just stop. I was mostly psyched to get on the rowing machine anyway.
Rowing Machine 7:00  1.43 km (4:54 / km)
Hugh Jackman said start with 7 minutes and try to get 2k. I have some work to do. I haven't done that in over 10 years. It felt pretty awesome. Psyched to row more. Fun to have something new to change it up, esp since indoor climbing hasn't felt that rad lately.
Strength Training 6:00 
ring push ups: 10x 12 on the minute
plank, side plank, ab wheel, 1 set kb squats
Trail Run 2:50:21  14.46 mi (11:47 / mi) +3680ft 9:30 / mi
ahr:142 max:168 slept:9.1 weight:136lbs shoes: Ride ISO White/Blue
16oz water, 3 gels
Parked at Alta, up the rd, up to Catherine's Pass- Sunset Pk- back down to LCC- Cecret Lake- Sugarloaf (finally!)- back down rd. Saw 2 runners heading down rd at the end and tried to catch them, which I did, and then they sped up. So, I just tried to hang on. I usu pick up the pace on that descent anyway. But, it was harder than I'd planned to go. Felt good though. Last 2mi were 636, 610.
Awesome day up there. Slept through 5AM alarm but was psyched to find it wasn't a total junk show up there by 9:30. Even ran past Karl Melzer on my way up to Catherine's Pass as he was coming down. Got solo time on Sunset and Sugarloaf.
all weeks |