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Training Log Archive: chino

In the 7 days ending Jun 1:

activity # timemileskm+ft
  Trail Run4 11:44:06 57.37(12:16) 92.33(7:38) 12875
  Road Run2 1:50:41 12.94(8:33) 20.82(5:19) 600
  Yoga/ Stretching3 27:00
  Strength Training5 15:00
  Total14 14:16:47 70.31 113.15 13475
averages - sleep:7.7 weight:137lbs

» now

Saturday Jun 1 #

7 AM

Trail Run long 4:55:46 [4] 27.02 mi (10:57 / mi) +4163ft 9:33 / mi
ahr:135 max:156 slept:8.3 weight:137lbs shoes: Glycerin 20 - Black

1 beer, no ibu. Rt PF kinda mad out of bed but ok.

E: 5:10:15- stoplights, 2 stops to get water, incl fill up flask with Tailwind from flask w/ filter, 2 or 3 pee stops
Home-rd-up RSnake Gulch- P Line to BH TH- Terraces CCW- to Lambs Cyn Pass and back- back on P Lin to connector to rd. Pretty ragged last 4-5mi but not a total detonation even as it was getting hot. Solid run/ time on feet. Def got greedy the past 4-5 weeks. Shutting it down a bit this week after tmw's run. Kinda Millcreek'd out for the moment but still digging it. Nice job today. Head stayed good.

Friday May 31 #

4 AM

slept:6.0 weight:138.2lbs

No bevs or ibu
5 AM

Road Run 46:14 [3] 5.27 mi (8:46 / mi) +171ft 8:31 / mi
ahr:121 max:143 shoes: Glycerin 21- White

Slow and easy in mid 40s temps. Legs tired but mobility decent. Rt PF kinda mad this AM- lots of sitting again yesterday at work lunch, driving, 2 hr PM class w/ B. Oh well.

Decent jog. Just need big sleep and to be done with work for a while.
6 AM

Yoga/ Stretching warm up/down 10:00 [1]

90sec plank, 60sec bike crunch; 40 sec back ext
31 push ups, ab wheel
8lb db shoulder front/ fly x20, shoulder press x11
foam roll, psoas release
2 PM

Strength Training 2:00 [1]

31 push ups
Skater lunge x10/side
11 squats

Thursday May 30 #

5 AM

Road Run tempo 1:04:27 [4] 7.67 mi (8:24 / mi) +429ft 7:59 / mi
ahr:128 max:159 slept:7.0 weight:137.4lbs shoes: Endorphin Pro 2- Lime

No bevs or ibu. Rt PF decent but barely a little awake- had to sit a lot yesterday. NBD.

2.4mi wu
1mi uphill T in 7:40 (a 148, m159, up 196)
4mi jog
7x 60/60
2.11mi cd

T mile was rough but still enjoyable- stiff headwind coming down the canyon. Pace down to mid 5:30s on the few downhill 1min reps. Good run. Nice AM. Legs just tired from the weekend. Walk recovery up to 30sec after some of the reps. Overall, body feeling good.
6 AM

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

Foam roll, psoas release
2min plank series, 30sec back ext
15lb db curl x30/ arm
30 push ups
4 PM


Nap after work. Passed out hard. Whoa.

Wednesday May 29 #

6 AM

Trail Run 48:14 [3] 5.02 mi (9:36 / mi) +333ft 9:02 / mi
ahr:124 max:144 slept:7.0 weight:137.6lbs shoes: Glycerin 21- White

No bevs or ibu. Up til 9:40 reading. Body tired but no pain out of bed. Rt PF normal, pretty good. Slow and easy to/in/ back from Tanner Park. Cool, quiet morning.
7 AM

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

29 push ups
29 squats +8lb
20lb KB heartbeat x30
Body feeling good.
Foam roll, psoas release
6 PM

Strength Training 3:00 [3]

29 push ups, ab wheel, crunches
Nap after work.

Tuesday May 28 #

6 AM

Strength Training 1:00 [1]
slept:7.5 weight:136lbs

1 beer, no ibu. Legs tired but nothing hurts. Rt PF a little stiff, normal. Foam roll and theragun last night.

28 push ups, hip rotation stuff

Monday May 27 #

slept:8.7 weight:136lbs

1 beer, no ibu. Kinda stiff but ot terrible. Rt PF kinda stiff, normal. Foam roll and theragun last night before bed.
9 AM

Trail Run hills 2:59:24 [4] 14.31 mi (12:32 / mi) +3511ft 10:10 / mi
ahr:140 max:162 shoes: Exodus Ultra 2

Home-W Grandeur in 67:xx-Church Fk-P line- connector- rd home.
4 gels, 17oz Tailwind, 34oz water. Mi12-14 sub 8min. Legs and head good throughout. Kept effort mellow but steady then let it roll on connector descent. Caught a guy I passed on the climb who passed on the Church Fk descent when I yielded to some uphill folks. Sucks how many runners don't yield to uphll traffic. I can only control what I do. Really good run to cap off a solid weekend block. So grateful to be running pain free for the most part.
5 PM

Strength Training 6:00 [3]

3x 15 1 leg bridge +8lb
30 RR pull ups in sets of 1(wu) to 6 reps
27 push ups
27 squats +8lb
12 deadlift +20lb KB
27 ab wheel

Sunday May 26 #

8 AM

Trail Run hills 3:00:42 [4] 11.02 mi (16:24 / mi) +4868ft 11:34 / mi
ahr:131 max:150 slept:7.0 weight:136.8lbs shoes: Exodus Ultra 2

No bev or ibu. In bed at 11 after late fam thing. Felt decent out of bed.
Home-up W Grandeur-down Church Fk to meet up with B- back to summt- down Church Fk + extra to hit 11mi.
1 Gu, 1 Clif Bar, 17oz Tailwind, 17oz water. Sunny and cool. Legs decent after a few minutes. Can't believe how good I felt on the descents after climbing west face. Sweet. Psyched to get some vert. Try to recover smart today and get in another longer/ hillier run tmw.
12 PM

Strength Training 3:00 [1]

26 push ups, 26 squats
15lb db curl press squat x10?
26 ab wheel

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