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Training Log Archive: chino

In the 7 days ending Jun 20, 2020:

activity # timemileskm+ft
  Road Run5 5:25:22 38.3(8:30) 61.64(5:17) 1650
  Trail Run1 4:18:56 22.41(11:33) 36.06(7:11) 4933
  Bouldering3 3:33:00
  TRACK!1 16:45 2.88(5:49) 4.64(3:37)
  SS MTB1 8:42 1.64(11.3/h) 2.64(18.2/h) 82
  Strength Training3 8:00
  Dog Jog1 6:33 0.64(10:14) 1.03(6:22)
  Total13 13:57:18 65.87 106.01 6665
averages - sleep:8.7 weight:135.2lbs

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SuMoTuWeThFrSa

Saturday Jun 20, 2020 #

Note
slept:9.9 weight:136.4lbs

10 AM

Road Run tempo 1:05:12 [5] 8.5 mi (7:40 / mi) +26ft 7:39 / mi
ahr:152 max:183 shoes: Ride ISO2 Lime

JRP w/ B.
2.6mi wu
3mi progression in 669, 641, 629
5min jog/walk/stand
1mi [hit lap button early accidentally, so didn't know how farther to go, did 1.16mi in 7:06/ (605 pace)]
1.37mi cd
Sunny and pretty warm. Kept it controlled during 3mi rep. Could've done last 1mi faster. Solid effort. Good run.
3 PM

SS MTB 8:42 [3] 1.64 mi (11.3 mph) +82ft

Quick to/from REI to pick up some backpacking meals.

Strength Training 2:00 [3]

push ups, 30x2 , 25x2
plank, side plank

Friday Jun 19, 2020 #

8 AM

Road Run 1:03:35 [3] 7.02 mi (9:03 / mi) +397ft 8:36 / mi
ahr:120 max:144 slept:8.8 weight:135.6lbs shoes: NB 880v9

Easy from home w/ B. Picked up C for last .75mi. Legs tired, but ok. Nothing hurt. Nice jog.
11 AM

Bouldering (Gym) 1:15:00 [3]
shoes: Testarossa

Sandy Mo. Flashed two v5s and a v6. Sent a v5 1st try I didn't do when it was first set. Worked a couple 7s. Pretty fun.

Thursday Jun 18, 2020 #

6 AM

Trail Run long 4:18:56 [3] 22.41 mi (11:33 / mi) +4933ft 9:34 / mi
ahr:129 max:159 slept:8.3 weight:135.8lbs shoes: Ride ISO White/Blue

Deso TH- up rd- Dog Lake- Deso trail- Thayne Pk- down Thayne canyon. 17oz each water and Tailwind, 5 gels, 1 pack Clif blocks. Elapsed was 5:31. Jeez. Felt good the first 12.5mi, then legs started dragging a little. Started hitting snow around mi13.5, and then dicey snow/ice stretches where the trail crossed long chutes from mi15-18. That slowed the pace and overall momentum. But, I enjoyed the whole morning. Feeling good the first half made me ok w/ the sloggy 2nd half. It was out of my control anyway. Amazing views on the Deso trail. Haven't been on it since 2011. I kinda remembered that it beat me up a little. Great temps. 30s up the rd and first 3-4 miles on trail. Geeked out w/ Gaia GPS too. Nice one.

Wednesday Jun 17, 2020 #

6 AM

Road Run 1:06:50 [3] 7.72 mi (8:39 / mi) +392ft 8:16 / mi
ahr:123 max:151 slept:8.1 weight:135.4lbs shoes: NB 880v9

Easy from home in the cold and gray. Low 40s. Felt nice though. Legs and body tired, but ok. Nice jog.
9 AM

Bouldering 1:06:00 [4]
shoes: Testarossa

Flashed three v5s and a v6. Did all but last 3 moves of a v7. Pretty fun. All alone until last 10 minutes. Flashed four v4s during the cd.

Tuesday Jun 16, 2020 #

6 AM

Road Run warm up/down 45:47 [3] 5.03 mi (9:06 / mi) +298ft 8:37 / mi
ahr:124 max:148 slept:6.8 weight:135.4lbs shoes: Freedom ISO2- Red

29:28 3.33mi wu
16:19 1.7mi cd

Slept terribly. Almost just stayed in bed. Glad I got up. Got to SHP early to get in a wu lap before the group got there, which helped, I think.

TRACK! intervals 16:45 [5] 2.88 mi (5:49 / mi)
ahr:144 max:177 shoes: Freedom ISO2- Red

10x 400/ 90-120sec stand/ walk rest.
Goal was high 80s. Tried to hang on to Matt and co. as close as I could.
86, 86, 83, 83, 82, 82, 83, 83, 84, 83 Psyched on this workout. Ran faster than expected for the whole workout, even when I tried to dial it back on the last rep. Digging the AM track group runs.
12 PM

Dog Jog 6:33 [3] 0.64 mi (10:14 / mi)
shoes: Adidas Boston

Monday Jun 15, 2020 #

9 AM

Strength Training 3:00 [3]
slept:9.4 weight:134lbs

push ups, kb squats

Sunday Jun 14, 2020 #

10 AM

Road Run 1:23:58 [3] 10.03 mi (8:22 / mi) +537ft 7:58 / mi
ahr:134 max:156 slept:9.5 weight:133.6lbs shoes: Ride ISO White/Blue

Easy from home. Felt a little ragged the last mile or so. Overall decent jog though. Legs tired, bot ok.
1 PM

Bouldering (Gym) 1:12:00 [4]
shoes: Testarossa

MC gym. Felt a little stronger today. Flashed a v5. Sent a hardish 5 I couldn't do last time. Sent a long, tall v6 3rd go. Made a little progress on a v6. Flashed up to v4 on the wu and cd.
3 PM

Strength Training 3:00 [3]

push ups, planks

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