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Training Log Archive: chino

In the 7 days ending Mar 13:

activity # timemileskm+ft
  Gravel Bike2 3:16:56 38.18(11.6/h) 61.44(18.7/h) 3062
  Cycling-Trainer2 2:30:33 47.5(18.9/h) 76.44(30.5/h) 2143
  Road Run2 1:37:36 10.83(9:01) 17.43(5:36) 546
  Trail Run1 1:36:28 7.06(13:40) 11.36(8:29) 2612
  Strength Training4 27:00
  Total11 9:28:33 103.57 166.68 8363
averages - sleep:7.9 weight:134.5lbs

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Saturday Mar 13 #

11 AM

Trail Run 1:36:28 [4] 7.06 mi (13:40 / mi) +2612ft 10:07 / mi
ahr:146 max:170 slept:8.8 weight:133.8lbs shoes: Peregrine 10

Up Grandeur from CF in 61:05 (incl stop to put on spikes). Legs and lungs not awesome on the up. Listened to music the whole, so my head was ok. Cold w/ flurries. Pretty awesome. Had the top to myself. Psyched I went up there. Left leg was decent the whole time, even on flat extra bit on the P line. HR so high.

Friday Mar 12 #

5 AM

Road Run 55:30 [3] 6.32 mi (8:47 / mi) +353ft 8:20 / mi
ahr:128 max:150 slept:7.2 weight:135lbs shoes: Ride 13- Orange

Better but 5mi would've been perfect. Oh well. Left glute woke up about a mile in. Legs tired from the trainer. But, overall, moving in the right direction. Keep up w/ the PT. Keep easing back into it.
4 PM

Gravel Bike 1:20:14 [3] 17.49 mi (13.1 mph) +1258ft
ahr:135 max:170 shoes: Teravail Cannonball 700x42

A few miles on the BST. Legs ok. F'ing windy. Nice job getting out after work and errands.

Thursday Mar 11 #

6 AM

Strength Training 12:00 [3]
slept:7.3 weight:133.8lbs

1x 10 @10lbKB, 2x 10@15lb KB back lunge/curl/press
1x 10(per leg) @8lb, 1x 10(per leg) @15lb front lunger + curl
2:30 plank/KB circuit

Quick mobility before work. JV stuff but feels good to move. Left glute awake a little this morning. Nice job not planning to run. Lunges seemed to help warm/ loosen it up. Keep up the PT. Ride after work.
5 PM

Cycling-Trainer 1:07:30 [4] 21.02 mi (18.7 mph) +988ft
ahr:125 max:157

Zwift. Tried to go easier today. Mostly successful. Need some sleep.

Wednesday Mar 10 #

5 AM

Road Run 42:06 [3] 4.51 mi (9:20 / mi) +193ft 8:58 / mi
ahr:121 max:140 slept:7.5 weight:133.8lbs shoes: Ride ISO2 Gray

Slow and easy. Almost slept in but couldn't fall back asleep. Glad I went. No left glute pain from the start. It woke up a little after a mile or so. It was more of a stiff but loosening feeling than painful/ guarded. So, that's progress. But don't push it.

Legs kinda trashed from yesterday on the trainer. Nice.
6 AM

Strength Training 3:00 [3]

2:30 plank
yesterday- 40 ring push ups

Tuesday Mar 9 #

5 AM

Strength Training 9:00 [3]
slept:7.5 weight:135.4lbs

3x 10 @15lb kb back lunge/ curl/ press
3min plank/ KB circuit
Up early bc have to get to work early. Plan to ride after work but not stressing about less activity this week. Hopefully, left glute will be good after this week.
5 PM

Cycling-Trainer 1:23:03 [4] 26.48 mi (19.1 mph) +1155ft
ahr:132 max:165

Watopia hilly loop. First proper Zwift/ new trainer ride. Pretty good stuff. Went harder than planned in a few spots. Fun.

Monday Mar 8 #

Note
slept:7.4 weight:134.8lbs (rest day)

Slept ok. Busy work week on tap. Whatever. Left glute woke up on the walk across the parking lot. Decision not to run this week is a good one so far. I've been keeping up pretty well with the PT exercises.

Sunday Mar 7 #

11 AM

Gravel Bike 1:56:42 [3] 20.69 mi (10.6 mph) +1804ft
ahr:121 max:164 slept:9.5 weight:135lbs shoes: Teravail Cannonball 700x42

w/ B. Hit BST instead of going up Emigration for ~5mi on dirt then loop around past the U and thru Sugarhouse. Legs not bad. Neck got sore off and on last 20min. Punchier than planned w/ the dirt section. Kinda wanted to ~2 hours of spinning. But, whataev. Awesome morning.
1 PM

Strength Training 3:00 [3]

quick push ups, curls, core.

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