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Training Log Archive: chino

In the 7 days ending Mar 20:

activity # timemileskm+ft
  Gravel Bike4 6:46:44 96.27(14.2/h) 154.93(22.9/h) 3105
  Road Run2 1:39:18 11.86(8:22) 19.09(5:12) 612
  Cycling-Trainer1 1:09:25 21.54(18.6/h) 34.67(30.0/h) 1243
  Strength Training1 6:00
  Total8 9:41:27 129.67 208.68 4960
averages - sleep:7.6 weight:133.7lbs

» now

Saturday Mar 20 #

slept:11.3 weight:133.4lbs

Friday Mar 19 #

5 AM

Gravel Bike 1:00:05 [3] 15.23 mi (15.2 mph) +382ft
ahr:118 max:150 slept:6.0 weight:133.6lbs shoes: Teravail Cannonball 700x42

Rode to work after not sleeping very much. Decent ride. Cold w/ 1st 6.5mi being mostly downhill but got better. Nice job. I hope my brain can handle work.
3 PM

Gravel Bike 46:52 [3] 16.26 mi (20.8 mph) +102ft
ahr:131 max:159 shoes: Teravail Cannonball 700x42

From work to the shop to pick up the van. Tailwind the whole way. Exciting traffic.

Thursday Mar 18 #

slept:7.0 weight:132.6lbs

Slept in. Lower back stiff this AM, maybe from back to back sessions at a desk last night. Brought bike to work to ride home after dropping off van at shop.
2 PM

Gravel Bike 42:43 [3] 8.31 mi (11.7 mph) +679ft
shoes: Teravail Cannonball 700x42

Mellow ride home after dropping off the van. Windy, but nice out.

Wednesday Mar 17 #

5 AM

Road Run 51:09 [3] 6.09 mi (8:24 / mi) +337ft 7:59 / mi
ahr:133 max:146 slept:6.5 weight:135lbs shoes: Ride 13- Orange

Heavy legs but moved ok the whole run. Left glute a bit stiff but not locked up. Maybe sore from LAX ball last night. Overall, a decent jog. No run tmw. Big work day.

Tuesday Mar 16 #

5 AM

Road Run 48:09 [3] 5.77 mi (8:21 / mi) +275ft 7:59 / mi
ahr:132 max:150 slept:6.8 weight:133.6lbs shoes: Ride ISO2 Gray

Mobility-wise, best run in ~6 weeks. Mile 5 in 7:51. Legs felt looser from the start. Left glute woke up a little in the last 1/2mi, but not bad. Nice job not trying to go too long. Legs still feel sort of heavy from cycling but better than last week. Encouraging run.

I think the abductor band exercise Katy had me do is bugging my lower back, so I'm going to switch to clamshells. But, glute band thing has been good.
6 AM

Strength Training 6:00 [3]

some rear and front lunges w/ db and kb, 2:30 plank/ kb circuit
5 PM

Cycling-Trainer 1:09:25 [3] 21.54 mi (18.6 mph) +1243ft
ahr:126 max:156

Zwift. Kinda fun.

Monday Mar 15 #

slept:7.6 weight:134lbs (rest day)

Long work day. Legs a bit sore from the weekend but the mobility is decent.

Sunday Mar 14 #

slept:8.0 weight:133.4lbs

Back really stiff this morning.
11 AM

Gravel Bike 4:17:04 [4] 56.47 mi (13.2 mph) +1942ft
ahr:120 max:162 shoes: Teravail Cannonball 700x42

Down Parley's to JRP to 146th S-Dimple Dell- Wasatch
Super mellow 1st 90-120min w/ some dirt on the JRP, which led to a goat head front flat. Picked up effort last 90min climbing east and coming home. Neck got a little sore. But, overall, body and head held up. Felt pretty good the last half. Nice. Sun, but cold wind.

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