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Training Log Archive: chino

In the 7 days ending Nov 18, 2017:

	activity	#	time	miles		km		+ft
	Road Run	6	5:02:59	36.78	(8:14)	59.19	(5:07)	1497
	Trail Run	2	2:59:51	20.52	(8:46)	33.02	(5:27)	2270
	Bouldering	2	2:48:00
	Strength Training	1	6:00
	Total	11	10:56:50	57.3		92.22		3766
averages - sleep:8.3 weight:134.9lbs

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Saturday Nov 18, 2017 #

Note
slept:8.8 weight:136.2lbs

8 AM

Road Run (1200,6x 400) 52:01 [5] 7.03 mi (7:24 / mi) +111ft 7:17 / mi
shoes: Red Ride 9

2.11mi wu. Legs felt great out the door. F'ing rad. Cold and clear out- perfect. Had planned on something longer on the trail but decided to do that tmw.
1200, 6x 400/ 1min jog in
4:27, 87, 85, 86, 88, 87, 87
2.03mi cd

1200 felt amazing. Had to reel in 400s a bit. Felt good to feel like I had a range of sub 6mm pace. Hurried home to watch NCAA DI XC but didn't know M and W start times had been changed, so I missed both races.

Gym sesh later. Curious to see how I'll do on the tough 5k course on Thur. Probably do some T miles on dirt tmw as part of a 10-15 miler, then easy M-Wed. Psyched.

12 PM

Bouldering (Gym- Millcreek) 1:24:00 [4]
shoes: Scarpa Vapor V

Climbed ok. Flashed a v6 and v7. Tried some other 6s and 7s. Flashed a 5 and sent an old 5 1st go.

3 PM

Trail Run (Crestwood Shake Out) 30:38 [3] 3.5 mi (8:45 / mi) +93ft 8:32 / mi
shoes: Hoka Speed Instinct 2

Easy in the sun to test the new shoes. Legs felt good actually. Went by really fast too. Weird. Dig the Speed Instinct 2s. Nice one.

Friday Nov 17, 2017 #

Note
slept:6.7 weight:134lbs

4 PM

Road Run 57:06 [3] 6.58 mi (8:41 / mi) +296ft 8:19 / mi
shoes: Lime Ride 9

Easy + 6x 30/30 strides. Slow start but legs came around. Winter mix conditions but wore the right stuff. Nice job getting out.

Thursday Nov 16, 2017 #

Note
slept:7.5 weight:133.4lbs

5 AM

Road Run 1:07:26 [3] 7.74 mi (8:43 / mi) +237ft 8:28 / mi
shoes: Red Ride 9

Easy to mod. Legs tired but came around. Windy. Warm before the storm.

Wednesday Nov 15, 2017 #

Note
slept:8.2 weight:135.4lbs

4 PM

Road Run intervals 1:11:05 [5] 9.05 mi (7:51 / mi) +573ft 7:25 / mi
shoes: Lime Ride 9

4mi wu, incl recon jog of T day 5k course, then on the course ran
1.25mi in 6:34, 95/ 1min E
.62mi in 3:57/ 1min E
.51mi in 3:06/ 1min E
.26mi in 85
2mi cd

Hard course. Jeez. Shooting for 19:45. Jeez. It'll build character. Good job getting the workout done.

5 PM

Road Run 9:10 [3] 1.03 mi (8:54 / mi) +31ft 8:39 / mi
shoes: Lime Ride 9

Bonus mile w/ B and C. Nice.

Tuesday Nov 14, 2017 #

Note
slept:9.0 weight:136lbs

Good sleep. Passed out. Nice.

4 PM

Bouldering (Gym- Sandy) 1:24:00 [4]
shoes: Scarpa Vapor V

Ok sesh after a crappy ending to the work day. Sent a 5 1st go I didn't do last time. Good progress on 7 proj- fell touching the finishing hold. Did all the moves on a hard 6. Didn't send much but should be able to finish off a couple things fresh next time there.

5 PM

Strength Training 6:00 [3]

Quick trip upstairs for squats and woodchops w/ 35lb plate, plus ab wheel at home.

Monday Nov 13, 2017 #

5 AM

Road Run 46:11 [3] 5.35 mi (8:38 / mi) +249ft 8:16 / mi
slept:7.6 weight:135.4lbs shoes: Red Ride 9

Easy w/ B. 3x 8sec hill sprints. Good legs overall. Nice jog.

Sunday Nov 12, 2017 #

Note
slept:10.0 weight:134.2lbs

10 AM

Trail Run (Church BST/ Corner Canyon) 2:29:13 [3] 17.02 mi (8:46 / mi) +2177ft 7:49 / mi
shoes: Peregrine 6

22oz water, 2 gus. Good legs and head. Perfect temps. Legs decent on Clarks at mi10. Another good long run. Psyched on the jogging.

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