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Training Log Archive: chino

In the 7 days ending Oct 17:

activity # timemileskm+ft
  Trail Run2 5:10:03 27.39(11:19) 44.08(7:02) 5256
  Road Run4 3:25:02 24.2(8:28) 38.95(5:16) 1447
  Strength Training3 21:00
  Total9 8:56:05 51.59 83.03 6703
averages - sleep:8.4 weight:135.3lbs

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Saturday Oct 17 #

Note
slept:9.3 weight:135.4lbs

Up past 10 reading about shoes and Flyathons. Feel kinda creaky this AM. Run at some point.
10 AM

Road Run 1:10:28 [3] 8.32 mi (8:28 / mi) +582ft 7:57 / mi
ahr:139 max:179 shoes: Ride ISO2 Lime

Easy to mod mostly from home. Went hard on Wasatch to MC stop segment and ran 2:42. Legs way better than expected but a little heavy. 4 day weekends rule. Hard to keep HR down the last few miles, but they were mostly uphill. Nice run.
12 PM

Strength Training 9:00 [3]

ring push ups, ring pull ups, squat jumps, core

Friday Oct 16 #

Note
slept:9.1 weight:135lbs

11 AM

Trail Run 2:58:19 [3] 15.2 mi (11:44 / mi) +2871ft 9:57 / mi
ahr:124 max:160 shoes: Peregrine 10

Loop w/ B from Bloods Lake TH-Mid Mt-Pinecone-Jupiter Pk. Easy effort behind B except on descents. 2 gels and 17oz each of water and Tailwind. Legs were fine. Sunny and cool, cold in the shade. Nice day.
4 PM

Strength Training 6:00 [3]

Thursday Oct 15 #

Note
slept:8.75 weight:135lbs

Slept ok. AM yard work. PM run, hopefully.

Lay sod 8:30-10. Not too bad. Hope it lives!
11 AM

Trail Run 2:11:44 [3] 12.19 mi (10:48 / mi) +2385ft 9:07 / mi
ahr:134 max:159 shoes: Peregrine 10

Old Red Pine Rd-GWT-Red Lover's Ridge-down newish connector-GWT-Little Water w/ B. Ran almost every step. Should've hiked some of the first long climb though to keep hr down more. Whatev. Cool temps and clear. So nice up there right now. Cool new trail loops it. So rad. Fall running!

Wednesday Oct 14 #

5 AM

Road Run 45:34 [3] 5.51 mi (8:16 / mi) +324ft 7:50 / mi
ahr:130 max:165 slept:6.5 weight:134lbs shoes: Ride ISO2 Lime

Easy RPE but let it roll on descents. Med-hard on Wasatch to MC stop sign segment, which was cool. Sleepy and heavy quads from jumping/ bounding, but good run despite late night at work on my feet. No bevs last night. >10% sober October. 2x 10sec hs at the end.

Tuesday Oct 13 #

5 AM

Road Run 52:08 [3] 6.34 mi (8:13 / mi) +348ft 7:49 / mi
ahr:130 max:150 slept:7.0 weight:136.8lbs shoes: Ride ISO2 Lime

Easy/ low RPE but legs felt really good. Cool temps. HRM wonky again so idk real max. 3x 10sec bounding at the end, plus 10 squat jumps. Hip flexors a little stiff but body feeling decent overall after the race. No soreness at all. Long work day on tap w/ night event.
4 PM

Strength Training 6:00 [3]

pull ups and core before the PM shift at work

Monday Oct 12 #

Note
slept:8.8 weight:135.8lbs

Decent sleep. Body feels pretty good. Probably run after work.
4 PM

Road Run 36:52 [3] 4.03 mi (9:09 / mi) +193ft 8:45 / mi
ahr:123 max:148 shoes: NB 880v9

Easy hood jog in the sun and warm temps. Really stiff 1st 2mi, then better. Just kinda low mo. Been frazzled since about 10AM. Crazy work day. Whew.

Sunday Oct 11 #

Note
slept:9.0 weight:135.4lbs

Don't feel too bad this AM. Probably just chill today though. Walked about 3.5 miles or between 2 walks. 2min plank in the AM. Nice, mellow day.

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