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Training Log Archive: chino

In the 7 days ending Jul 29, 2017:

	activity	#	time	miles		km		+ft
	Road Run	4	4:52:14	34.77	(8:24)	55.96	(5:13)	1582
	Trail Run	2	3:12:42	20.51	(9:24)	33.01	(5:50)	3243
	Bouldering	2	2:30:00
	Strength Training	1	3:00
	Total	9	10:37:56	55.28		88.96		4825
averages - sleep:8.6 weight:136.7lbs

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Saturday Jul 29, 2017 #

Note
slept:8.5 weight:136.4lbs

8 AM

Road Run (Canal Trail- Orem) 36:00 [3] 4.0 mi (9:00 / mi) +52ft 8:53 / mi
shoes: Lime Ride 9

Easy shuffle with B. Felt good to jog but ready to take the rest of the day super easy. No pain during run, but right knee a little stiff still. Maybe less so than yesterday though.

Friday Jul 28, 2017 #

9 AM

Road Run (Canal Trail- Orem) 1:04:42 [4] 8.02 mi (8:04 / mi) +83ft 7:59 / mi
slept:8.5 weight:135.8lbs shoes: Blue Ride 9

Slept past 8!

3.63mi out in 30. Picked up pace, did 7x30 sec strides/ 30sec jog. 3.84 in second 30min back plus some jogging to cd and hit 8.

The front of my right knee is a little sore but didn't bug me running. Could be from the squat stuff I've done this week. Overcast and rainy this morning, which was awesome. It felt good to keep it flat and pick up the pace a bit. Ran mostly on the gravel shoulder of the trail.

Thursday Jul 27, 2017 #

6 AM

Trail Run (Dry Canyon/ Trail 51) 1:39:17 [3] 10.01 mi (9:55 / mi) +2038ft 8:19 / mi
slept:7.5 weight:135.2lbs shoes: Saucony Ride 9

Light this AM from having pumpkin seeds and almonds for dinner last night.

Plan was to go from T's and do the 51 loop. As I feared, I got off route due to the million different spurs up there. NBD. At least, I didn't have to bushwack at all. Still got the 10mi goal for the day. Picked up the pace a little the last couple miles.

9 AM

Note
slept:1.0

Went back to bed after stretching. Needed it.

Wednesday Jul 26, 2017 #

7 AM

Trail Run 1:33:25 [3] 10.5 mi (8:54 / mi) +1205ft 8:01 / mi
slept:7.5 weight:138.6lbs shoes: Blue Ride 9

From T's - PRT- to fire rd at Timp Park. Bailed on adding 51 loop. Just didn't feel rad but finished feeling decent on the flats. 1 gu 10oz water. I think my legs are tired from the squats yesterday. Sure. 2.5mi rd, 6mi dirt, 2min on rd.

2 PM

Bouldering (Gym- Lehi) 1:00:00 [4]
shoes: Scarpa Vapor V

Flash two new v5s and a v6. Fell three moves from the top on a flash burn on a 7. Felt better today than I did on Monday but still powered down fast. No surprise. Worked a hard 6 some more. Ended with some 2s and 3s.

3 PM

Strength Training 3:00 [3]

3x 10 @25lb db chest press, 1 x30 sec dip press(?) on the rings- didn't do more b/c felt too tired.
Did some core stuff when I got home.

Tuesday Jul 25, 2017 #

6 AM

Road Run (PRT) 1:01:32 [3] 7.2 mi (8:33 / mi) +389ft 8:08 / mi
slept:8.7 weight:137lbs shoes: Saucony Ride 9

Easy in the gray and mist from T's to the PRT and back. Legs and head good. Quads kinda sore. 6x 30sec strides/ 30 sec jog in last mile. Mostly, though, really easy effort. 3x 12kb squat @15lb after, 3x 10 1 leg step up on first stair w/ 15lb KB

4 PM

Note
slept:0.5

Nap! Bailed on PM run to rest up for a longer AM one tmw.

Monday Jul 24, 2017 #

8 AM

Road Run (PRT-BST-Rd-PRT-Rd) 2:10:00 [4] 15.55 mi (8:22 / mi) +1058ft 7:51 / mi
slept:9.2 weight:137lbs shoes: Blue Ride 9

From T's to PRT to BST at Nunn's (2.8mi on dirt, 550' climb), down Squaw Pk rd to hwy to PRT, then aroun the hood to hit 15 at 2:04:xx (8:17 avg pace). .55mi cd 2 gus, 16oz water.

Solid jog but not much climbing. Legs still a little off from Squaw Mt run last week. Goal was to avg race pace + 20% (8:23mm pace), so mission accomplished. Gotta get stronger on climbs, though I feel like the KB squats are helping.

12 PM

Bouldering (Gym- Lehi) 1:30:00 [4]
shoes: Scarpa Vapor V

Pretty weak sauce. Sent two v5s. Didn't get on anything harder than 6. Good to move around a little. No surprise I didn't climb well. NBD.

Sunday Jul 23, 2017 #

Note
slept:8.6 weight:137lbs

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