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Training Log Archive: chino

In the 7 days ending Sep 21:

activity # timemileskm+ft
  Road Run5 7:23:35 55.19(8:02) 88.82(5:00) 2367
  Bouldering1 1:00:00
  Strength Training1 6:00
  Total7 8:29:35 55.19 88.82 2367
averages - sleep:8.3 weight:137.1lbs

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Saturday Sep 21 #

Note
slept:10.5 weight:136.8lbs (rest day)

Decent sleep.

Friday Sep 20 #

5 AM

Road Run 1:10:40 [3] 8.02 mi (8:49 / mi) +291ft 8:31 / mi
ahr:129 max:145 slept:7.7 weight:136.8lbs shoes: Saucony Ride ISO- Blue

Slow and easy in cool temps before the monsoon. Legs a little stiff. Head good. Nice, mellow jog.

Thursday Sep 19 #

5 AM

Road Run tempo (Track 12k MP) 50:19 [4] 7.46 mi (6:45 / mi)
ahr:164 max:176 shoes: Lime Breakthru 4

Felt really good this AM. Cool temps, kinda breezy. First half felt too easy. Started feeling a little raged the last 1200 but kept pace up. Psyched.

Lapped every 800. Goal pace was 3:21-3:25
322, 324, 323, 322, 322, 321, 323, 321, 323, 321, 321, 320, 319, 321, 317

Road Run warm up/down 12:04 [3] 1.4 mi (8:37 / mi) +32ft 8:26 / mi
ahr:128 max:141 slept:7.2 weight:137.2lbs shoes: Lime Breakthru 4

Slept ok but woke at 3:45 and felt awake. Stayed in bed for 15 more minutes.

Road Run warm up/down 13:04 [3] 1.37 mi (9:32 / mi) +34ft 9:19 / mi
ahr:135 max:143 shoes: Lime Breakthru 4

5 PM

Bouldering (Gym) 1:00:00 [3]
shoes: 5.10 Dragon

Flashed 3 v5s. V6 2nd go.

Wednesday Sep 18 #

5 AM

Road Run 1:11:15 [3] 8.64 mi (8:15 / mi) +329ft 7:58 / mi
ahr:131 max:150 slept:8.1 weight:137.2lbs shoes: NB 880v8

Lights out at 7:40 last night. Slept decent. Head good this AM. Legs kinda sore from yesterday (?). Legs tired, but ok. 3x 10sec hs. Cool temps, nice AM.

Tuesday Sep 17 #

5 AM

Road Run 1:00:10 [3] 7.27 mi (8:17 / mi) +262ft 8:00 / mi
ahr:131 max:160 slept:7.3 weight:137.4lbs shoes: Saucony Ride ISO- Blue

Another night of crappy sleep. Head fine. Legs so-so. Cool and light rain, then humid. Easy jog w/ 6x 30/30, 1x 50sec in the last mile. Opted out of the 12-16x 1min. Recover for MP run on Thur.
4 PM

Strength Training 6:00 [3]

functional strength w/ 10lb KB outside up and down patio steps + ab wheel

Monday Sep 16 #

Note
slept:7.0 weight:137lbs (rest day)

Pretty bad sleep. Woke up a lot. Legs tired this AM. Feel ok. Just need more sleep.

Sunday Sep 15 #

10 AM

Road Run long (Road + Dirt) 2:46:03 [4] 21.03 mi (7:54 / mi) +1419ft 7:25 / mi
ahr:154 max:173 slept:10.6 weight:137lbs shoes: Freedom ISO2- Red

22oz water, 3oz skratch labs @5.3mi at the car, 3 gels (~1hr, 90min, 126min)
Ran 5.3mi on the rd in Miday before doing the Deer Creek out and back. Plan was 22, but the out and back was shorter and harder than expected. Pretty hot too. Solid, steady effort. Body held up well. I feel good about it being the last long long run before St. G.

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