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Training Log Archive: chino

In the 7 days ending Oct 21, 2017:

	activity	#	time	miles		km		+ft
	Road Run	6	6:02:49	44.08	(8:14)	70.94	(5:07)	2377
	Trail Run	1	1:32:28	11.03	(8:23)	17.75	(5:13)	1176
	Bouldering	1	1:06:00
	Total	8	8:41:17	55.11		88.69		3552
averages - sleep:8.2 weight:136.1lbs

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Saturday Oct 21, 2017 #

8 AM

Road Run (Seattle) 1:03:52 [3] 7.27 mi (8:47 / mi) +424ft 8:20 / mi
slept:9.7

Easy to mod w/ B from the hotel to the Troll and back w/ some wandering and pic taking. Gray and cool to start, then wetter and colder toward the end. Sea level lungs! Body felt pretty good. Psyched to get out and jog tourist a bit.

Friday Oct 20, 2017 #

Note
slept:6.5 weight:136lbs

Got to bed at 9:30. Woke a few times. Oh well.

5 AM

Road Run 30:14 [3] 3.56 mi (8:30 / mi) +142ft 8:11 / mi
shoes: Red Ride 9

Easy w/ B. Legs pretty good. Warm and windy.

Thursday Oct 19, 2017 #

Note
slept:9.5 weight:135.6lbs

9 AM

Trail Run (Church BST/ Corner Canyon) 1:32:28 [3] 11.03 mi (8:23 / mi) +1176ft 7:37 / mi
shoes: Blue Ride 9

5oz water. Sun, cool to warm. Started off not feeling great but legs and head came around big time. Easy to steady effort. Feeling stronger, faster. Great run. Psyched.

Wednesday Oct 18, 2017 #

5 AM

Road Run 1:00:20 [3] 7.36 mi (8:12 / mi) +413ft 7:47 / mi
slept:7.5 weight:137lbs shoes: Lime Ride 9

Decent legs. Mostly easy. Sub 8min pace happening more often/ easily/ without trying. Good jog.

Tuesday Oct 17, 2017 #

Note
slept:7.2 weight:136lbs

Not sleeping great this week. Woke at 4:30. Alarm was set for 4:45.

5 AM

Road Run 1:00:14 [3] 7.26 mi (8:18 / mi) +296ft 7:59 / mi
shoes: Red Ride 9

Decent legs toward the end. Nice AM.

4 PM

Bouldering (Gym-Sandy) 1:06:00 [4]
shoes: Scarpa Vapor V

Climbed ok. Took my time warming up. Sent the scary v6 2nd go of the day after falling going to the finish 1st go. Didn't stick jump to the finish on another hard v6 twice. So, good mileage. Rested smart today.

Ended w/ 3x 12 squats w/ 30lb kb
1 set 15-20 reps of chest, shoulders, tri
3 sets woodchops

Monday Oct 16, 2017 #

Note
slept:7.3 weight:135.8lbs

4 PM

Road Run 51:08 [3] 6.11 mi (8:22 / mi) +300ft 8:00 / mi
shoes: Lime Ride 9

5x 30 sec strides. Legs ok. Weird work day. Whatev. It's done.

Sunday Oct 15, 2017 #

Note
slept:9.5 weight:136lbs

9 AM

Road Run tempo (Aided 5k + 4x 200) 1:37:01 [5] 12.52 mi (7:45 / mi) +802ft 7:18 / mi
shoes: Red Ride 9

No gels or water. Ran ~2mi up BCC, turned around and did aided 5k in 6:11, 6:10, 6:13, 50sec (elev loss was 294, 255, 60, 19), so good job holding the pace on the last 1.14mi. Plan was a T workout so didn't totally drill it on the first 2mi. Curious how fast I could go...

Jogged for ~2.5mi to the track for 4x 200 in 43 each/ 200 jog. Jogged home from there for a too short .62mi cd. Solid workout. Pretty psyched.

Going to do less miles this week, and then hope to keep building after that. Digging the joggjng. Perfect fall weather right now.

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