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Training Log Archive: chino

In the 1 days ending May 14:

activity # timemileskm+ft
  Road Run1 1:02:23 7.13(8:45) 11.48(5:26) 315
  Cycling- Road1 18:50 3.87(12.3/h) 6.23(19.8/h) 108
  Yoga/ Stretching1 10:00
  Strength Training2 4:00
  Total5 1:35:13 11.0 17.7 423
averages - sleep:6.9 weight:137lbs

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Tuesday May 14 #

slept:6.9 weight:137lbs

No bevs. No ibu. Rt PF barely awake out of bed. Keep doing the psoas release, belt/ block reset, foam roll PF when I can.
5 AM

Road Run 1:02:23 [3] 7.13 mi (8:45 / mi) +315ft 8:24 / mi
ahr:121 max:147 shoes: Endorphin Pro 2- Lime

Slow and easy but legs came around in last few miles. Legs kinda sore but ok. Body and head good. Nice AM, kinda cool. 2x 10-15sec hs at the end. R&R week this week w/ goal of big vert run on Sat., I think. Psyche is building. Legs had some surprise pop today. Keep rebuilding. Id the summer/ fall goals.
6 AM

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

2min plank, incl 14 push ups;30sec back ext
8lb db:
squat-curl-press x 14
skater lunge-curl x 7/leg
shoulder fly x14

20lb KB
woodchop x14
heartbeat x14
ab wheel x14
4 PM

Strength Training 2:00 [3]

14 RR pull ups (3,4,4,3)
30lb db curl x7
Quick after work exercise snack
5 PM

Cycling- Road 18:50 [3] 3.87 mi (12.3 mph) +108ft

Hood spin on the SS. Rt PF kinda awake but ok. Dang, the SS is so heavy, plus I'm out of bike shape. Fun to get out and not get hit by a car.
7 PM

Strength Training 2:00 [1]

3x 15 1 leg bridge +8lb
band monster walk- 20 per side

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