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Training Log Archive: chino

In the 7 days ending Nov 4, 2017:

	activity	#	time	miles		km		+ft
	Road Run	4	4:46:40	35.41	(8:06)	56.99	(5:02)	1931
	Bouldering	2	2:24:00
	Trail Run	1	2:19:55	16.4	(8:32)	26.39	(5:18)	2202
	Strength Training	1	6:00
	Total	8	9:36:35	51.81		83.38		4133
averages - sleep:7.9 weight:135.1lbs

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Saturday Nov 4, 2017 #

Note
slept:10.0 weight:135.4lbs

9 AM

Trail Run long (Church BST/ Corner Canyon) 2:19:55 [4] 16.4 mi (8:32 / mi) +2202ft 7:34 / mi
shoes: Blue Ride 9

2 gus, 15oz water. Cool, gray, wind. Good legs and head. First 3mi with B, then picked up the pace. Steady moderate. Felt strong and psyched throughout. Running faster more easily. F'ing rad.

Stomach went south about an hour after, though, and is still kinda unstable. NBD. Ginger ale and saltines on the menu.

Friday Nov 3, 2017 #

Note
slept:6.2 weight:134.2lbs (rest day)

Decided to rest today. Throat almost hurts. Trade a low mo jog today for a longer run tmw after a solid night of sleep.

Thursday Nov 2, 2017 #

5 AM

Road Run 45:50 [3] 5.41 mi (8:28 / mi) +174ft 8:13 / mi
slept:7.6 weight:134.8lbs shoes: Red Ride 9

Easy. Legs tired but ok. 2x 8sec hill sprints at the end.

Wednesday Nov 1, 2017 #

Note
slept:7.4 weight:135.4lbs

Not enough but better sleep. Feel so so. Run after work.

4 PM

Road Run tempo (2x 2mi @HM) 1:09:21 [4] 9.03 mi (7:41 / mi) +181ft 7:32 / mi
shoes: Lime Ride 9

2.22mi wu to/ at track!
6:40, 6:28
2min jog
6:29, 6:24
2.55mi cd
Goal pace was 6:29 (sub 85min HM). Ran too relaxed first mile, plus I should have warm up more probably. A little breezy. Fun to run on the track, keep it honest.

Decent run considering the efforts from the last few days and squats yesterday. Keep it up.

Tuesday Oct 31, 2017 #

Note
slept:6.5 weight:135.4lbs

Terrible sleep. Gym after work.

4 PM

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

Decent sesh.
Sent a 5 and a 6 I'd not done. Fell touching the finishing hold of the 7 proj but did the hard move on it 3x. Did a bunch of 3s and 4s, so good volume day. Fun, not too crowded.

5 PM

Strength Training 6:00 [3]

Quick weight circuit + core after bouldering. Kinda got into it. Cool.

Monday Oct 30, 2017 #

Note
slept:7.4 weight:134.2lbs

Pretty crappy sleep. Woke up a lot.

4 PM

Road Run (Road/ Trail) 1:16:21 [3] 8.72 mi (8:45 / mi) +726ft 8:07 / mi
shoes: Red Ride 9

Decent jog out to Quail Hollow for 3.5mi on dirt out there. Can't believe I'd never been on all of those trails before. Legs felt a little beat up on the rd home but turned over ok. Had planned on 7 or so but got in more time than expected at QH. Pretty cool over there. 4x 8sec hill sprints at the end after an Oak Creek summit finish. Ouch.

Sunday Oct 29, 2017 #

Note
slept:10.0 weight:136.4lbs

9 AM

Road Run intervals (Ladder + T) 1:35:08 [5] 12.25 mi (7:46 / mi) +850ft 7:17 / mi
shoes: Lime Ride 9

No water or gels. Kinda improvised on this one.
20min wu
2k/ 1.25mi uphill in 8:48 (223' gain)
2min jog
1k/ .64mi in 4:03 (~1/4 of it on dirt)
2min jog
.5mi in 3:01 (on dirt)
2min jog
2min hard .37mi/ AP 5:34mm
18min E
1.5mi T in 6:38 (aided), 3:17
3mi cd, incl hard effort up Oak Creek climb

Felt strong this morning. Probably ran too hard. Had thought about doing the intervals on the track but wanted to check out Quail Hollow trails as part of a rd run. Solid effort and mixed it up a bit. Nice.

1 PM

Bouldering (Gym- Millcreek) 1:18:00 [4]
shoes: Scarpa Vapor V

Fun sesh on new probs. Flashed two v6s and two v5s. Sent another v6 3rd go. Worked another couple 6s and 7s. Didn't send a lot but got in a lot of moves, incl a few hard ones. I'd be psyched to climb twice every week. Night classes affecting that for now. NBD. Great day of playing. Psyched.

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