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Training Log Archive: chino

In the 7 days ending May 25:

activity # timemileskm+ft
  Road Run4 6:53:56 44.7(9:16) 71.94(5:45) 3586
  Sport Climbing1 2:00:00
  Trail Run1 1:40:59 7.56(13:21) 12.17(8:18) 1639
  Yoga/ Stretching4 31:00
  Strength Training6 20:00
  Total16 11:25:55 52.26 84.1 5225
averages - sleep:7.9 weight:137.8lbs

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SuMoTuWeThFrSa

Saturday May 25 #

Note
slept:8.8 weight:137.8lbs

1 beer no ibu. Feel ok but not as great as I’d hoped after rest day yesterday. Rt PF a little mad out of bed. Dark clouds lurking. Head kinda cloudy. Ease into the long weekend.
10 AM

Road Run long 3:42:26 [4] 22.25 mi (10:00 / mi) +2441ft 9:03 / mi
ahr:132 max:159 shoes: Glycerin 20 - Black

Home-rd-RSnake Gulch-P-line-Elbow Fk-rd to A Basin TH-upper P-line- Elbow Fk- home on the rd.
Started properly raining when I got to A Basin TH (12.25mi). Slow upper P line section w/ snow and downed trees. Decided to roll home on the rd to avoid mud and pneumonia. Head stayed fine overall. Legs never felt great. Rain jacket was great. 5 or 6 Gu, waffle, 17oz tailwind, 24oz water. Refilled water at Elbow Fork at ~15mi. Wanted to get more vert but wasn't psyched for slick descents. Back at it tmw.
5 PM

Strength Training 2:00 [1]
slept:0.4

25 pushups, 25 ab wheel after a nap.

Friday May 24 #

Note
slept:8.2 weight:138.2lbs

No bevs or ibu. No coffee or food til after my physical. Body tired but decent out of bed. Rt PF stiff but ok/ normal. Rest day today before long weekend.
6 AM

Strength Training warm up/down 3:00 [1]

24 push ups
24 squats
8lb db deadlift x12
some yoga. Just moving around a little before dr appt.
4 PM

Strength Training 3:00 [1]

24 push up, squats, ab wheel
8lb db skater lunge + curl x12

Thursday May 23 #

5 AM

Road Run tempo 1:03:05 [4] 7.52 mi (8:23 / mi) +403ft 7:59 / mi
ahr:129 max:161 slept:6.0 weight:137lbs shoes: Endorphin Pro 2- Lime

No bevs or ibu. Body tired but not sore (yet). Rt PF a little awake but not bad. Mobility surprisingly good out of bed.

2.4mi wu
1mi uphill T in 7:29 (ahr 153, max 161) near mouth of MC cyn. Pretty cool 1mi section w/ distinct markers and cruxes. Nice job controlling effort.
4.12mi cd easy to MAF, plus some drills

Cool, but warmer, AM. Nice run, feeling more like a runner again. Keep it up. Prob no run tmw bc AM dr. appt. Good idea to rest before 3 day weekend.
6 AM

Yoga/ Stretching warm up/down 9:00 [1]

2min plank, 30sec back ext
23 push ups
23 squats +8lb
23 ab wheel
shoulder press (12 +8lb, 11 +15lb)

Wednesday May 22 #

5 AM

Road Run 1:05:19 [3] 7.72 mi (8:28 / mi) +423ft 8:03 / mi
ahr:123 max:151 slept:7.0 weight:138.2lbs shoes: Endorphin Pro 2- Lime

No bevs. No ibu. Rt PF a little stuff out of bed but didn't hurt, which has been the new normal. Still doing the psoas release post-run and before bed. Theragun last night.

Easy with some hills in cool, but warmer, temps. Legs and head tired. Ok jog though. Felt good to have poppier shoes. Gym routes planned after work w/ Michael B.
6 AM

Yoga/ Stretching warm up/down 8:00 [1]

2min plank series, 30sec back ext
No weights bc of gym plans. Will I be able to climb anything? How long will I be sore?
4 PM

Sport Climbing 2:00:00 [4]

MillMo w/ Michael B
Climbed better than expected. Fun sesh, but I don't miss it.
10b, 11c, 10d, 12a!, fall half way up 12a steep, 11b steep, 11c

Walked to/ from gym. Nice evening.

Tuesday May 21 #

Note
slept:7.9 weight:138lbs

Lights out at 7:50. Yes! Good sleep. No bevs or ibu. Body decent out of bed. Only a little rt PF stiffness.
5 AM

Road Run 1:03:06 [3] 7.21 mi (8:45 / mi) +319ft 8:24 / mi
ahr:120 max:137 shoes: Glycerin 21- White

Easy in the low-mid 30s temps. Legs, head, body decent, just a little tired. The Glycerin 21s suck on the rd. They've felt ok on the trails though. Nice, mellow jog. Going to the track club workout tonight crossed my mind. TBD.
6 AM

Yoga/ Stretching warm up/down 9:00 [1]

2:15 plank stuff, 30sec back ext
8lb db curl+press x21
20lb KB woodchop x20, heartbeat x21
ab wheel x21

Monday May 20 #

Note
slept:7.5 weight:137.6lbs

1 beer. No bevs. Alarm exploded me out of sleep. Need to wrangle pre bed treats- eating a lot of pretzels, choc, chips, and peanut butter. Not eating enough during the day? Body tired but mobility decent. Almost zero rt PF pain out of bed.
6 AM

Yoga/ Stretching 5:00 [1]

Warrior 1-3, hip stuff, mobility relatively good. push ups-5,5,10
4 PM

Strength Training 6:00 [3]

3x 20 push ups
3x 15 1 leg bridge +20 2 leg bridge (+8lb)
2x 20 squats +8lb
Ab wheel x20
About 70 total crunches +8lb, 20 bike crunches
Was able to do downward dog almost pain free.

Sunday May 19 #

Note
slept:9.2 weight:137.6lbs

1 beer. No ibu. Legs tired but rt PF maybe best it’s been in a long time- kinda stiff but not really any sharp pain. Pie and ice cream last night. Beware of increased junk food with increased running. Sweet tooth is back for sure though.
10 AM

Trail Run 1:40:59 [3] 7.56 mi (13:21 / mi) +1639ft 11:05 / mi
ahr:112 max:159 shoes: Glycerin 21- White

Up MC Cyn rd past winter gate about 2.5mi til snow then down to Terraces then extra on p line to get 7.5. W/ B mellow pace with good bit of hiking. Legs tried but ok.
2 PM

Strength Training 3:00 [3]
slept:0.4

RR pull up 1,2,3,4,5 ,6,5,4,3,2,1
Did some work in the garage, then nap
5 PM

Strength Training 3:00 [3]

2x 19 pushups
19 squats
8lb db skater lunge +curl x 10
20lb KB heartbeat x19
Ab wheel x19

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