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Training Log Archive: chino

In the 7 days ending Jan 23:

activity # timemileskm+ft
  Road Run4 3:37:52 25.72(8:28) 41.39(5:16) 1024
  Trail Run1 1:28:36 10.26(8:38) 16.51(5:22) 629
  TRACK!1 55:19 6.0(9:13) 9.66(5:44)
  Strength Training3 7:30
  Total9 6:09:17 41.98 67.56 1653
averages - sleep:8.1 weight:136.6lbs

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Saturday Jan 23 #

Note
slept:10.0 weight:137.6lbs

Big sleep but don't feel great this morning. I wonder if the shot is making me feel crappy. Also work. Also two hard runs this week. Blah blah blah.
10 AM

Road Run 51:31 [3] 6.06 mi (8:30 / mi) +76ft 8:24 / mi
ahr:136 max:165 shoes: Ride 13- Orange

Easy at liberty park w/ B. 8x 30/30. Generally tired but better than expected considering how I felt when I woke. Hopefully feel better tmw.

Friday Jan 22 #

5 AM

Road Run 48:21 [3] 5.22 mi (9:16 / mi) +243ft 8:52 / mi
ahr:128 max:141 slept:6.7 weight:137.6lbs shoes: Ride ISO2 Gray

Slept poorly. Stomach off overnight and this AM. Slow, easy run on pretty dead legs. Def tired from work, run yesterday, bad sleep. Got the jab last night. Arm is sore but not terribly. Get through work today. Overall, pretty cooked.

Thursday Jan 21 #

Note
slept:7.2 weight:135.8lbs

In bed at 10 after PM shift. Work is cooking me. Plan is to hit the track after work. GSD. Ready, go.
3 PM

TRACK! 55:19 [5] 6.0 mi (9:13 / mi)
ahr:135 max:170 shoes: Teal Freedom ISO2

~1.6mi wu
12x 200/ 2min walk/jog/stand 200
~1.5mi cd

Good run on the track at work after work. Sun and cool temps. Less windy today. Stomach better. Legs pretty good. Music helped today. Another crazy work day. Psyched to get to run in the sun. Reps were 41, 40, 40, then 39 for the rest.

Wednesday Jan 20 #

5 AM

Road Run 53:31 [3] 6.21 mi (8:37 / mi) +300ft 8:14 / mi
ahr:125 max:144 slept:7.2 weight:135.6lbs shoes: Ride ISO2 Gray

Easy in the cold on tired legs. Nice jog though. Big work day. Buckle up.
6 AM

Strength Training 2:30 [3]

plank/KB/some push ups

Tuesday Jan 19 #

Note
slept:7.5 weight:136.4lbs

Bailed on AM run to get some more sleep. Sun and 40s is the PM forecast vs. windchill in the teens, icy rds, etc. Buckle up for the work day.
6 AM

Strength Training 3:00 [3]

Plank + KB circuit
5 PM

Road Run tempo 1:04:29 [4] 8.23 mi (7:50 / mi) +405ft 7:29 / mi
shoes: Ride 13- Orange

hrm crazy first mile or so.
5mi E
1.13 T in ~6:32 pace
1:37 jog/ wait at redlight
1.56mi in 6:32 pace
~5min cd
Felt out of whack first 4mi after crazy day at work. Legs and head finally came around and decided to do the T reps. Not the 3-4 mi prescribed T but good effort. Good run. Nice job getting out.

Monday Jan 18 #

Note
slept:9.5 weight:136.4lbs

Decent sleep. Tired this morning.
10 AM

Strength Training 2:00 [3]

60 ring pull ups in sets of 7-10

Sunday Jan 17 #

10 AM

Trail Run 1:28:36 [4] 10.26 mi (8:38 / mi) +629ft 8:10 / mi
ahr:139 max:157 slept:8.5 shoes: Ride ISO2 Gray

From the Sheep Bridge TH in Virgin. Sunny and cool. Ran Dead Ringer- Jem- Goosebumps- Cryptobionic. Legs did ok, but could def feel yesterday. Took a couple miles to get psyched, but the 2nd half of the loop was pretty cool. It was all cool, really. I'm just spoiled. Fun run before driving home. Ran med to med-hard the last few miles. Awesome trip.

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