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Training Log Archive: chino

In the 7 days ending Aug 19, 2017:

activity # timemileskm+ft
  Sport Climbing2 5:00:00
  Trail Run2 3:50:24 25.72(8:57) 41.39(5:34) 2519
  Road Run4 3:31:44 24.89(8:30) 40.06(5:17) 1250
  Bouldering1 1:30:00
  Strength Training1 6:00
  Total10 13:58:08 50.61 81.45 3769
averages - sleep:8.5 weight:137.5lbs

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Saturday Aug 19, 2017 #

Note
slept:9.5 weight:138.2lbs

Rt foot still a little stiff and sore but better. I can flex my big toe more/ have more range this morning. I must have bruised it on the Crest trail run.
10 AM

Sport Climbing (Maple Canyon/ Box) 3:00:00 [5]
shoes: Anasazi Arrowhead

OS 11a
Send Halloween Parade 12c 2nd redpt burn of the day after hanging the draws.
Hung the draws on Shoot Em Up 13a. The moves felt ok, but then I go tshut down on the redpt attempt. Oh well. Felt good to try hard. Psyched to do 12c quick. Good day but I don't miss sport climbing.

Friday Aug 18, 2017 #

6 AM

Road Run 32:29 [3] 3.6 mi (9:01 / mi) +114ft 8:46 / mi
slept:7.3 weight:138.4lbs shoes: Blue Ride 9

Heavy from enchiladas last night.
Easy and slow before work. Legs kinda stale. Rt foot ached a little but not bad. The past 2 weeks have each ended with some issue. Dang it. Should be fine though. I'll be doing a lot of sitting today. No running tmw.

Thursday Aug 17, 2017 #

7 AM

Road Run intervals (Track!) 1:13:21 [5] 9.02 mi (8:08 / mi) +387ft 7:49 / mi
slept:7.3 weight:137.2lbs shoes: Lime Ride 9

17min wu, 4x 1000/ 3-3:30 jog in 3:59, 3:59, 3:57, 3:57. Goal was 4min each.
2x 200 in 40, 41; 90sec walk/ jog between the two.
2.75mi cd

Decent run. Right foot is hurting a little bit. Jeez. 1000s felt good. I felt like I could go faster but wanted to make sure I could finish the workout.

Hadn't planned on going to the track, but there were no kids there. It was fun to change it up. Plus, it's good to get a real reading on my pace rather than trust the wonky GPS around here. Good run.

Wednesday Aug 16, 2017 #

Note
slept:9.0 weight:136.4lbs

8 AM

Trail Run (Crest Trail) 1:42:13 [3] 10.45 mi (9:47 / mi) +1602ft 8:32 / mi
shoes: Saucony Ride 9

1 gel, 8oz water
Sleepy Hollow to Red Lover Ridge and back. Ran every step! Felt pretty good throughout. ~2min lost due to stepping off of trail for mtb'rs, stopped for a minute at turnaround to check out the view, one nature break. 43F when I started. Gorgeous morning and trails. Psyched to get up there on my 2nd weekly (not on purpose) high elevation "fun" day.

Steady effort. 1st 1.6mi 800' climb starting at 9100' softened the legs. But, overall, I felt good. Psyched.

Tuesday Aug 15, 2017 #

9 AM

Road Run 54:24 [3] 6.12 mi (8:53 / mi) +312ft 8:29 / mi
slept:9.0 weight:137.2lbs shoes: Lime Ride 9

Slow and easy. Scattered head today but worked it out on the run. Feeling kinda tired this morning, took longer to get out of bed today. Ended up being a good jog though.
1 PM

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

Climbed ok but got low from not eating. Flash four v5s and a v6. Tried several 6s and 7s. Whatev.
3 PM

Strength Training 6:00 [3]

Quick weights circuit upstairs but was powering down big time because I didn't eat enough. Getting a haircut threw off my eating. Still a good cool down though.

Monday Aug 14, 2017 #

7 AM

Trail Run long (Pipeline) 2:08:11 [4] 15.27 mi (8:24 / mi) +917ft 7:57 / mi
slept:7.7 weight:136.8lbs shoes: Blue Ride 9

From B.Hollow-Lookout-Elbow Fk-Back. Double out and back. 2 gus, 12oz water. Steady effort throughout. As usual, I cracked up the climb toward Elbow Fk. Avg pace increased from 8:17 to 8:37 b/t 9.2 and 12.1mi, but brought it back down to 8:23 by mi15. Legs didn't feel rad after routes yesterday. Duh. Solid effort though. Glad to be racing HM or shorter the rest of this year.
2 PM

Note
slept:0.8

Nap. Nice.

Sunday Aug 13, 2017 #

Note
slept:9.2 weight:138.2lbs

Heavy after rest day, pizza + cake for dinner. Hip feels better this morning. I'll give a run a go.
9 AM

Road Run 51:30 [3] 6.15 mi (8:22 / mi) +437ft 7:51 / mi
shoes: Blue Ride 9

Easy in the hood, incl my first lap at BHS. Legs tired and stiff from Sat workout + nothing yesterday but, overall, ok. Left hip was buggin first minute until I lengthened my stride. I think I felt it a couple times during the run. But, I think everything is ok. Whew. So psyched.

May hit Echo later today to clip bolts. L run on tap for tmw. Maybe Flying Dog. TBD.
1 PM

Sport Climbing (Echo- Dry Wall) 2:00:00 [4]
shoes: Anasazi Arrowhead

Climbed ok.
Did 1st go 11a, 11c, 12a
1 hung 12c
I'll take it.

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