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Training Log Archive: richf

In the 7 days ending Jan 18:

activity # timemileskm+m
  running6 4:17:00 22.0 35.41
  bike5 2:42:00
  weights2 1:03:00
  flexibility work2 26:00
  elliptical trainer1 20:00
  xtrain1 10:00
  rest1 1
  Total7 8:58:01 22.0 35.41

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Saturday Jan 18 #

running 55:00 [4] 5.0 mi (11:00 / mi)

morning pre-airport
longer pull accelerations maybe 20 min finish at 160bpm/6:30

bike 25:00 [3]

post run

Friday Jan 17 #

rest 1 [1]
(rest day)

full stop rest

Thursday Jan 16 #

xtrain 10:00 [2]
(rest day)

Losing to Reid 1v1
No warm up and feels like a hammie could blow at any second

flexibility work 7:00 [1]
(rest day)

Foam

running 20:00 [1] 2.0 mi (10:00 / mi)
(rest day)

Rest day easy cardio mix
Super slow

elliptical trainer 20:00 [1]
(rest day)

HR maybe 110 avg
Just maintaining the mental rhythm

bike 22:00 [1]
(rest day)

Need to call an end to the base mileage and go pick up the new bike

Wednesday Jan 15 #

flexibility work 12:00 [1]

mostly foam rolling pre run

running 50:00 [1] 5.0 mi (10:00 / mi)

morning in with a plan to test 2/day
better than yesterday and foam rolling seemed to help

flexibility work 7:00 [1]

Before the pm sessions
Again mostly the foam toller

weights 32:00 [2]

bike 35:00 [1]

Super easy post lift late pm

Tuesday Jan 14 #

running 52:00 [1] 5.0 mi (10:24 / mi)

sluggish

bike 23:00 [2]

Monday Jan 13 #

running 30:00 [1]

Tlate night treadmill watching BCS final ight and trying out new model of shoes with a bandaid on left foot. Twinges in left Achilles and pain in ball of left foot under bandage opt for early shut down

bike 57:00 [3]

Sunday Jan 12 #

running 50:00 [1] 5.0 mi (10:00 / mi)

2x w/12 seconds

weights 31:00 [3]

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