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Training Log Archive: chino

In the 7 days ending Nov 20:

activity # timemileskm+ft
  Road Run6 5:48:03 43.29(8:02) 69.67(5:00) 2245
  Yoga/ Stretching7 1:18:00
  Strength Training3 17:00
  Total16 7:23:03 43.29 69.67 2245
averages - sleep:7.6 weight:135.2lbs

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Saturday Nov 20 #

8 AM

Yoga/ Stretching 12:00 [3]

pre/ post run
9 AM

Road Run 45:23 [3] 5.42 mi (8:22 / mi) +232ft 8:03 / mi
ahr:132 max:161 slept:9.8 weight:134.8lbs shoes: Ride ISO2 -Blue/Gray

400mg ibu
Body and legs decent. Easy w/ B in cool, gray, and light hail. Nice hood run. PF mad out of bed but everything felt great after ibu and AM routine.

Psyched to go long tmw.
10 AM

Strength Training 6:00 [2]

Friday Nov 19 #

5 AM

Road Run 1:06:15 [3] 8.08 mi (8:12 / mi) +632ft 7:38 / mi
ahr:255 max:159 slept:7.0 weight:136.4lbs shoes: Brooks Glycerin 19- Blue

No ibu
PF mad out of bed, probably from KB squats yesterday. Got better after a few miles though. Mobility decent. Ran a little past R.snake Gulch TH, then back. Nice morning, upper 30s, no wind. Good run. If I don't run on Monday AM, Tues will be my last pre-work run from the Groovy House. Crazy.
6 AM

Yoga/ Stretching 9:00 [1]

pre/post- run

Pre routine seems like it's been getting longer, which is good but eats into run time.

Thursday Nov 18 #

5 AM

Road Run 53:16 [3] 6.56 mi (8:07 / mi) +306ft 7:47 / mi
ahr:134 max:168 slept:6.8 weight:135.6lbs shoes: Ride ISO2 -Blue/Gray

No ibu
Good sleep but need more. PF awake but mobile. Got up earlier to be able to run 7 or more but took longer to get out the door. NBD. More time stretching is an okay thing. Combined the hamstring stretch as part of "world's best" with flossing, which felt good.

Decent jog. 7x 30/30 in last mile.
6 AM

Yoga/ Stretching 12:00 [1]

pre/ post- run
4 PM

Strength Training 6:00 [3]

Wednesday Nov 17 #

5 AM

Road Run 45:27 [3] 5.44 mi (8:21 / mi) +294ft 7:57 / mi
ahr:131 max:154 slept:7.0 weight:135lbs shoes: Brooks Glycerin 19- Blue

No ibu
27 F this AM but no wind. Legs not bad. PF awake but mobile. Nice mellow hood jog. 2x 8sec bounding at the end. Let it roll on descents.

This is my last day of work-home-work. Kinda weird to think about. Not many more runs left from this place.
6 AM

Yoga/ Stretching 12:00 [1]

pre/ post-run

Tuesday Nov 16 #

Note
slept:9.2 weight:134lbs (rest day)

No ibu
Body feels decent this morning, a little bit of the normal stiffness but not bad. Just feel generally disoriented and tired from the trip.
6 AM

Yoga/ Stretching 3:00 [1]

AM routine
4 PM

Strength Training 5:00 [3]

Monday Nov 15 #

6 AM

Road Run 1:00:19 [3] 7.62 mi (7:55 / mi) +401ft 7:32 / mi
slept:6.0 shoes: Endorphin Plus

400mg ibu
Hip flexors a little fussy in 1st mile then everything ok. Back to Hermosa Beach Pier one more time. Humid but nice AM. Legs ok. Sea level is pretty nice every once in a while.
7 AM

Yoga/ Stretching 15:00 [3]

Sunday Nov 14 #

8 AM

Road Run 1:17:23 [4] 10.17 mi (7:37 / mi) +380ft 7:21 / mi
slept:7.2 shoes: Endorphin Plus

400mg ibu
From hotel to Hermosa Beach Pier then double out and back on the boardwalk. Legs and lungs felt really good. Ran harder than I needed to but I was feeling good. Mi6 in 6:20 bc I heard someone trying to catch me from behind and I wanted to make them have to fight for it. They gave up. Really awesome morning. This is how I like to spend time on these trips.
10 AM

Yoga/ Stretching 15:00 [3]

Pre and good stretch after, plus core and push ups

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