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Training Log Archive: chino

In the 7 days ending Feb 6:

activity # timemileskm+ft
  Road Run5 5:12:26 37.81(8:16) 60.85(5:08) 1594
  Trail Run1 1:57:09 13.34(8:47) 21.47(5:27) 1321
  Backcountry Ski1 1:27:22 6.13(14:15) 9.86(8:51) 1797
  SS MTB1 33:30 6.06(10.9/h) 9.75(17.5/h) 466
  Strength Training2 6:00
  Total10 9:16:27 63.34 101.94 5177
averages - sleep:8 weight:137.2lbs

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Saturday Feb 6 #

slept:10.8 weight:136.4lbs

Big sleep after lights out around 8:30. Hallelujah.
11 AM

Road Run tempo 1:17:51 [4] 10.1 mi (7:42 / mi) +40ft 7:41 / mi
ahr:144 max:175 shoes: Ride ISO2 Gray

5mi E
4mi T in 6:29, 6:30, 6:29, 6:32
AHR was 156, 167, 170, 171
1.1mi cd
Went by hr w/ goal of 157-172. Going by hr, not knowing distance or time, made it more enjoyable. Took a few miles for my head and legs to come around. But, it was a good run. Sunny and cool.

Friday Feb 5 #

5 AM

Road Run 38:18 [3] 4.04 mi (9:29 / mi) +160ft 9:08 / mi
ahr:125 max:140 slept:7.0 weight:137lbs shoes: Ride 13- Orange

Whoa. Body felt ok until I started the run. Left glute/ PF was fussy, which pissed off the IT band. Ankle felt tight. Stopped once to stretch. Did some drills and skipping to try to loosen up. After 3mi, things started loosening up a little. Oh well. Active recovery, I guess. Try to sleep big tonight.

Thursday Feb 4 #

5 AM

Road Run 1:04:59 [3] 8.03 mi (8:06 / mi) +446ft 7:41 / mi
ahr:132 max:151 slept:6.8 weight:138.2lbs shoes: Ride ISO2 Gray

I've gained like 2 lbs with all of the appreciation week junk food, plus Cafe Rio salad for dinner last night. But, somehow I felt really good this morning. Didn't do the prescribed T bc of snow/ suspect slick rds. Legs and head were good, despite late Wed work night. Easy effort. I'd thought about sleeping in. I'm glad I gave myself the chance to get this run in. Keep the psyche rolling.
6 AM

Strength Training 3:00 [3]

2min plank
1 set kb curl+ press + squats. Wanted to do more but was already running super late.
4 PM

Backcountry Ski 1:27:22 [3] 6.13 mi (14:15 / mi) +1797ft 11:09 / mi
ahr:128 max:152 shoes: Sportiva/SkiTrab Maximos

2 Porter Fork laps. Really fun downhill. Decent-ish conditions. Nice job not crashing on the couch after work. Not too slow on the transitions. No falls. Sweet.

Wednesday Feb 3 #

5 AM

Road Run 1:00:48 [3] 7.06 mi (8:37 / mi) +402ft 8:10 / mi
ahr:125 max:141 slept:7.5 weight:137lbs shoes: Ride 13- Orange

Lights out at 8:30. Woke at 4. Slept ok. Easy low mo jog. Upper 40s with wind. Just not engaged this AM. Whatev. Going through the motions this week. It'd be good to have some goals I'm committed to, instead of run, maybe bike, maybe ski. Blah blah blah. 1st world problems.
6 AM

Strength Training 3:00 [3]

plank/kb circuit

Tuesday Feb 2 #

5 AM

Road Run 1:10:30 [4] 8.58 mi (8:13 / mi) +546ft 7:45 / mi
ahr:132 max:164 slept:7.2 weight:137lbs shoes: Ride ISO2 Gray

Lights out by 8:20 lat night but woke around 3:30 and didn't fall back asleep.

20min E, 8x 30sec hard uphill/ 1min recovery. 4.9mi jog cd. Legs were a little tired but moved ok. Head fine. Nice AM, mid 30s.

Monday Feb 1 #

slept:7.2 weight:137.6lbs

Kinda wrecked this AM. Might be a long day...
4 PM

SS MTB 33:30 [3] 6.06 mi (10.9 mph) +466ft

First spin with new bar and brake levers. Pavement, gravel, mud, slush, ice on this one. Looped up to Parley's bike path thru Tanner Park. I may feel this tmw. Raised the saddle a little and put on the 17 tooth ring in the back afterward. Pretty fun.

Sunday Jan 31 #

11 AM

Trail Run 1:57:09 [4] 13.34 mi (8:47 / mi) +1321ft 8:02 / mi
ahr:143 max:165 slept:9.5 shoes: Ride 13- Orange

Lunch Loop in Grand Jct. Legs decent off and on. Went hard on mi 10 but was going away from the TH unknowingly. Had to back track. ~2mi longer than planned. NBD. Solid run in the sun. No gels or water. Fun little trip.

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