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Training Log Archive: chino

In the 7 days ending Aug 3:

activity # timemileskm+ft
  Road Run7 7:57:45 60.28(7:56) 97.01(4:55) 2283
  Bouldering2 2:21:00
  Strength Training3 10:00
  Dog Jog1 5:49 0.64(9:05) 1.03(5:39)
  Total13 10:34:34 60.92 98.04 2283
averages - sleep:8.3 weight:137.8lbs

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Saturday Aug 3 #

11 AM

Road Run 31:16 [3] 3.78 mi (8:16 / mi) +113ft 8:03 / mi
ahr:134 max:147 slept:10.5 weight:137.8lbs shoes: NB 880v8

Easy jog after a lazy morning. Felt ok.

Friday Aug 2 #

5 AM

Road Run 1:06:12 [3] 8.31 mi (7:58 / mi) +309ft 7:42 / mi
ahr:136 max:154 slept:8.1 weight:138lbs shoes: Freedom ISO2- Red

Easy in low 70s temps. Nice AM. Head good. Legs a little tired but ok. Hip flexors a little sore. 3x 30/30, 1 x45 sec hard in last mile. Good one.
4 PM

Bouldering 1:12:00 [3]
shoes: 5.10 Dragon

Flashed a v6 and v5. Sent another v6 2nd go. Bailed a couple moves from the top of a tall 6 and a 7 on flash goes to avoid hucking from the top to save my back. Good to move after sitting all day at a work training.
6 PM

Strength Training 6:00 [3]

3x 12 ring push ups, various core stuff

Thursday Aug 1 #

5 AM

Road Run warm up/down 10:42 [3] 1.32 mi (8:06 / mi) +8ft 8:04 / mi
ahr:129 max:142 slept:8.5 weight:137.2lbs shoes: Lime Breakthru 4

In bed by 8. Slept pretty well. Awake at 4:55.

Road Run intervals (8x 1000/200) 44:39 [3] 6.21 mi (7:11 / mi)
ahr:158 max:175 shoes: Lime Breakthru 4

8x 1000/ 200 jog
600 jog after #8
10000 total

Goal was 3:48-3:54. Not even close to hitting that. Oh well. Just tried not to get too much slower by the end.
400, 358, 356, 358, 359, 402, 402, 400

Legs not rad this AM. Head bad for first half, which is typical and something I need to work on.

Road Run warm up/down 9:15 [3] 1.03 mi (8:59 / mi) +47ft 8:36 / mi
ahr:135 max:148 shoes: Lime Breakthru 4

Wednesday Jul 31 #

5 AM

Road Run 50:18 [3] 6.21 mi (8:06 / mi) +253ft 7:48 / mi
ahr:131 max:157 slept:6.8 weight:137.8lbs shoes: Breakthrough 4 Blue

Easy after sleeping in a little later (4:40 vs 3:50). Legs and head decent. Nice jog. Felt a lot cooler this AM too at 80.
6 AM

Strength Training 3:00 [3]

3x 12 ring push ups
2min abs
5 PM

Dog Jog 5:49 [3] 0.64 mi (9:05 / mi)
shoes: Kiger 4

Tuesday Jul 30 #

5 AM

Road Run 1:25:40 [3] 10.57 mi (8:06 / mi) +566ft 7:43 / mi
ahr:131 max:150 slept:6.8 weight:137lbs shoes: Saucony Ride ISO

Easy in the hot and dark after not sleeping well. Head good. Legs ok. Last couple miles my hips weren't psyched. Overall decent though. Back to work today.

Monday Jul 29 #

8 AM

Road Run 48:26 [3] 5.58 mi (8:41 / mi) +166ft 8:27 / mi
ahr:126 max:141 slept:9.2 weight:137.8lbs shoes: NB 880v8

Slow and easy in the hood. Legs ok. Head good. Nice jog.
9 AM

Strength Training 1:00 [3]

3x 10 ring push ups

Sunday Jul 28 #

6 AM

Road Run long 2:11:17 [4] 17.27 mi (7:36 / mi) +822ft 7:16 / mi
ahr:145 max:169 slept:7.9 weight:139lbs shoes: Lime Breakthru 4

Goal was 17 in 7:48 pace or better. Kept hr under 140 for 1st half, and then didn't look at it again. No bfast. 2 gels and ~18oz water. Legs felt pretty good. Head was good. Decent run. Nice job getting up early.
11 AM

Bouldering (Gym) 1:09:00 [4]
shoes: 5.10 Dragon

Climbed ok. Flashed 2 v5s and a v6. Sent another 2 v5s within a couple goes. Worked a 7 and an 8.

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