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Training Log Archive: chino

In the 7 days ending Jan 30:

activity # timemileskm+ft
  Road Run8 7:46:51 56.8(8:13) 91.41(5:06) 3342
  Strength Training1 3:00
  Total9 7:49:51 56.8 91.41 3342
averages - sleep:7.7 weight:136.3lbs

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Saturday Jan 30 #

7 AM

Road Run 52:08 [3] 6.37 mi (8:11 / mi) +338ft 7:48 / mi
ahr:135 max:154 slept:7.8 weight:135.4lbs shoes: Ride ISO2 Gray

Up til 10 working on the SS, but it's ready to ride! Easy jog. Mid 30s. Snowed tons last night, but the roads were good. Need more sleep. Head good. Legs fine.

Friday Jan 29 #

Road Run 1:07:44 [3] 8.11 mi (8:21 / mi) +458ft 7:56 / mi
ahr:128 max:146 slept:7.0 weight:136.4lbs shoes: Ride 13- Orange

Easy effort. Legs tired but ok. 40F. Nice AM. Felt so much more mentally chill compared to yesterday. Whew. Crazy past few weeks.

Thursday Jan 28 #

5 AM

Road Run intervals 49:49 [5] 6.31 mi (7:54 / mi) +462ft 7:23 / mi
ahr:142 max:171 slept:6.7 weight:137.2lbs shoes: Teal Freedom ISO2

1.5mi wu
3x 1mile/ 3min recovery in:
6:40- 135' gain, 58' loss
5:44- 0 gain, 183' loss
6:04- 22 gain, 35 loss
1.32mi cd

Walked first minute of recoveries. Felt anxious about work stuff at the start. But felt good a few minutes in. Mid 30s temps, less layers. 1st mi started downhill but was honest-hard the last 1/2mi. 2nd rep was down Millcreek Canyon rd to Wasatch. Mile 3 was on the way home. Always psyched to hit sub 6, aided or not. Really surprised to see sub 5:50, which was rad. Really solid run to purge my brain. Nice work.
5 PM

Road Run 27:23 [3] 3.18 mi (8:37 / mi) +172ft 8:11 / mi
ahr:133 max:145 shoes: Ride 13- Orange

Easy after working on the SS a little. Put on the new stem and handlebars. Just waiting on bar tape and brakes. Legs decent. Wore shorts. Cool temps. Nice jog.

Wednesday Jan 27 #

5 AM

Road Run 1:00:49 [3] 7.41 mi (8:12 / mi) +385ft 7:49 / mi
ahr:129 max:151 slept:7.6 weight:137.2lbs shoes: Ride ISO2 Gray

Cold and windy. Had a "cold sucks" moment or two but got over it. Legs ok. Head not rad but good enough. Decent jog. 5x 10sec bounding at the end.

Tuesday Jan 26 #

Road Run 1:21:23 [3] 10.04 mi (8:06 / mi) +565ft 7:42 / mi
ahr:135 max:159 slept:6.8 weight:135.8lbs shoes: Ride 13- Orange

Woke at 3:42 w/out alarm. Cold w/ wind out of the north. Not too bad though. Legs pretty good. Easy to mod effort w/ some accels. Good one.

Monday Jan 25 #

slept:7.3 weight:136.4lbs

Took a while to fall asleep after lights out at 9:30. Feel like I'm over any post-vaccine crappy feeling. Maybe hit a PF lap after work. TBD.
4 PM

Strength Training 3:00 [3]

ring push ups, ring pull ups
5 PM

Road Run 16:55 [3] 2.05 mi (8:15 / mi) +140ft 7:45 / mi
shoes: Ride 13- Orange

Quick khaki jog to get outside and breathe the garbage air for a few minutes. Legs decent.

Sunday Jan 24 #

slept:11.0 weight:135.8lbs

Took a while to get out of bed this morning, even though I was in bed before 9 last night.
11 AM

Road Run long 1:50:40 [3] 13.33 mi (8:18 / mi) +822ft 7:51 / mi
ahr:139 max:163 shoes: Ride ISO2 Gray

Easy effort from home. Legs never great but nice job not trying to force it. No water or gels. Overall, a decent run. Way better than expected considering how I felt when I woke up, which is what I said yesterday. Whatever. Ordered some bike parts to gravel-ify the SS.

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