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Training Log Archive: chino

In the 7 days ending Feb 11, 2023:

activity # timemileskm+ft
  Road Run6 7:38:21 55.8(8:13) 89.8(5:06) 2653
  Yoga/ Stretching8 35:00
  Strength Training4 12:00
  Total18 8:25:21 55.8 89.8 2653
averages - sleep:7.8 weight:137.3lbs

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Saturday Feb 11, 2023 #

6 AM

Yoga/ Stretching warm up/down 7:00 [1]
slept:8.5 weight:135.8lbs

2min plank
8 RR pull ups
2x 30 @20lb KB woodchop + 10 heartbeat
3x 20 1 leg bridge (+20lbKB)
7 AM

Road Run long 2:25:05 [4] 18.17 mi (7:59 / mi) +1098ft 7:33 / mi
ahr:142 max:172 shoes: Endorphin Pro 2 - White

1 beer last night. Finished it before 7 I think.
Ran from home to Highland HS. Hit 4mi at group run start. Steady pace on gradual uphill route with climb up 4500 S. which felt good. Good head and legs today. Super fun run.

Friday Feb 10, 2023 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:8.2 weight:137.4lbs

Decent sleep. No bevs last night. Bailed on AM run. Maybe hit a PM jog when the temps will be literally twice as warm. Nice job being flexible- being willing to get more sleep, maybe take a rest day today. Considering going to Jackpot to do the 50M. TBD how 20+ mi attempt goes tmw.
4 PM

Road Run 35:41 [3] 4.06 mi (8:47 / mi) +207ft 8:23 / mi
ahr:120 max:139 shoes: Brooks Glycerin Gray/Blue

Slow and easy on stiff, heavy legs after work but...in the sun in shorts.
5 PM

Yoga/ Stretching warm up/down 4:00 [1]

2min plank

Thursday Feb 9, 2023 #

5 AM

Road Run 1:08:10 [3] 8.34 mi (8:10 / mi) +443ft 7:47 / mi
ahr:130 max:146 slept:7.1 weight:137.4lbs shoes: Ride 15 Yellow/Blue

1 beer last night, finished it by 6:30 (I think). Lights out at 8:40. Woke at 4 to have more time to run longer, which kinda worked out. This AM felt like the coldest AM yet. Kinda cooked me. Decent enough jog though. Legs pretty good.
6 AM

Yoga/ Stretching 6:00 [1]

90sec plank
15lb KB side plank x5
20lb KB woodchop/hold x 20
4 PM

Strength Training 2:00 [3]

Ring push ups+ RR pull ups
12,3
15,3
15,3
15,3
15,3
15,5

Wednesday Feb 8, 2023 #

4 AM

Yoga/ Stretching warm up/down 5:00 [1]

90sec plank
24 @20lb KB woodchop +hold
8x 20lb KB curl+press
5 AM

Road Run tempo 59:22 [4] 7.53 mi (7:53 / mi) +433ft 7:29 / mi
ahr:139 max:168 slept:6.7 weight:137.4lbs shoes: Nike Pegasus 39

2mi wu
2mi rolling T on Monzo loop CW in 6:50, 6:42. ~5min jog, then 3 x 30 sec hard uphill on 2min. Head and legs not bad. Good idea to put in the effort to get out of my head. Body felt good. No bevs last night. Felt good/ fast to run in the Pegasus. Been a while.

Tuesday Feb 7, 2023 #

4 AM

Yoga/ Stretching 4:00 [1]

2min plank
5 AM

Road Run 54:13 [3] 6.26 mi (8:40 / mi) +237ft 8:22 / mi
ahr:124 max:150 slept:6.8 weight:138.6lbs shoes: Brooks Glycerin Gray/Blue

Easy in the cold. Body felt good. Head not great. Rd dryness was suspect in a lot of spots. Decent jog. In a mini funk at the moment. NBD.

Weight is up but I'm okay w/ it right now. No bevs the last 2 nights. Nice job.
3 PM

Strength Training 1:00 [3]
slept:0.25

RR pull ups-4,5,4,4

Quick nap

Monday Feb 6, 2023 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:8.7 weight:137lbs

No bevs last night. Good sleep. Lights out at 8:20.
4 PM

Strength Training 4:00 [3]

ring push up + RR pull ups:
15, 5
25, 5
15, 5
20lb KB woodchops X24 + heartbeat X10

Tired and low mo. Better than nothing.

Sunday Feb 5, 2023 #

6 AM

Yoga/ Stretching warm up/down 5:00 [1]

2min plank
7 AM

Road Run 1:35:50 [3] 11.44 mi (8:23 / mi) +235ft 8:13 / mi
ahr:132 max:141 slept:8.3 shoes: Ride 15 - Gray

Didn't sleep great. Mid 20s and snow. Ran north up false flat w/ slight headwind, then back. Legs fine. The drastic change in weather was a shock to the psyche but the jog must be done. Nice job getting up and out early.
4 PM

Strength Training 5:00 [1]

2min plank
3x 12 @30lb db press
curl+press 15lb KB x15, 2x 10@20lb KB
heartbeat: 20lb KBx 30, 15lb KBx 50
20 bodyweight squats
3x 20 1 leg bridge +20lb

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