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Training Log Archive: chino

In the 7 days ending Feb 18:

activity # timemileskm+ft
  Road Run9 7:25:00 53.16(8:22) 85.55(5:12) 1987
  Yoga/ Stretching7 27:00
  Strength Training4 10:00
  Total20 8:02:00 53.16 85.55 1987
averages - sleep:8 weight:137lbs

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Saturday Feb 18 #

7 AM

Yoga/ Stretching warm up/down 2:00 [1]
slept:10.2 weight:136.8lbs

Lights out at 8:30 last night. 1 beer finished at 6:30. Feel good but weird from so much sleep. Body feels fine.
9 AM

Road Run 58:14 [3] 6.12 mi (9:31 / mi) +90ft 9:23 / mi
ahr:136 max:163 shoes: Ride 15 Yellow/Blue

4.03mi up w/ strides
2.09 down
10 AM

Road Run race 19:57 [5] 3.23 mi (6:11 / mi) +80ft 6:02 / mi
ahr:173 max:178 shoes: Endorphin Pro 3 - Pink

SOJO Date Dash 5k (long)
Glad we pre-ran the course. Tough hill at ~1.8mi. Went out too hard to stay with Alan. I'd hoped he would crack on the climb but he didn't. Psyched to still go under 20min. Watch said 5k was 19:07.

2nd OA, 34sec behind Alan.
5:55, 6:28 (w/ climb), 6:05, 6:13 pace for last .23mi

Psyched to get an honest sub-6 mile. Been a while. Decent race for first 5k in a while. Got some work to do.
1 PM

Strength Training 2:00 [3]

3x 20 1 leg bridge w/ +20lb KB
3x 15-20 woodshop+heartbeat @20lb KB

Friday Feb 17 #

5 AM

Road Run 1:00:31 [3] 7.12 mi (8:30 / mi) +347ft 8:07 / mi
ahr:128 max:146 slept:7.1 weight:136.8lbs shoes: Brooks Glycerin Gray/Blue

Another cold and dark one. No bevs last night. Nice job. Body felt okay. Legs are just tired today. Whatev.
6 AM

Yoga/ Stretching 4:00 [1]

2min plank

Thursday Feb 16 #

5 AM

Road Run 58:07 [4] 7.12 mi (8:10 / mi) +376ft 7:46 / mi
ahr:134 max:160 slept:6.7 weight:136.8lbs shoes: Nike Pegasus 39

No bevs last night. Slept ok besides stressful dream about having to do a group dance routine. Wtf? I woke up at 2:30 and felt so relieved it was a dream.

Super cold but felt about the same as yesterday. Legs and head decent.
22min E
8x 30sec hard + bounding uphill

5k on Saturday. Looking forward to it. Curious to see what I can run.
6 AM

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

20lb KB woodchop + heartbeat x 24 or so
90sec plank
3 PM

Road Run 21:16 [3] 2.65 mi (8:01 / mi) +9ft 8:00 / mi
shoes: Endorphin Speed 2

Cords jog from work to the shop to pick up the van. With ~10lb pack. Legs decent. Sunny and cold.
4 PM

Strength Training 2:00 [3]

100 ring push ups reps of 12-25

Wednesday Feb 15 #

5 AM

Road Run 1:02:22 [3] 7.37 mi (8:28 / mi) +328ft 8:07 / mi
ahr:126 max:151 slept:7.4 weight:137.6lbs shoes: Ride 15 - Gray

No bevs last night. Decent sleep. Low mo start to the run but it didn't ended up being decent. I was having some, "Why do I do this moments?" 19F feels like 4F wind gusts. Actually nailed the outfit though and stayed comfortable. Hand warmers helped. Nice job. Def feeling burned out with work. PM shift no show last night doesn't help. Tired of the cold but really psyched the roads were in good shape this AM after snow yesterday. Keep on keepin on.
6 AM

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

20 @20lb KB woodchop, 10 heartbeat
6 PM

Road Run 10:53 [3] 1.22 mi (8:55 / mi)
shoes: Endorphin Speed 2

Rd/ grass Khaki jog before PM shift. Felt good to move after so much sitting today.

Tuesday Feb 14 #

5 AM

Road Run 1:02:40 [3] 7.3 mi (8:35 / mi) +297ft 8:16 / mi
ahr:126 max:145 slept:7.3 weight:137.6lbs shoes: Nike Terra Kiger 8

Didn't sleep great again bc of some dog drama. 1 beer last night (done by 7) while watching the Jazz beat the Pacers. Decent jog in ~2in of new snow. Legs tired. Head ok. Rt knee was good. It got wonky twice yesterday at work and kinda freaked me out. Maybe still loosening up from foam roll beat down on Sunday.
6 AM

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

2min plank
4 PM

Strength Training 4:00 [2]

3x 20 @30lb db press
10 renegade push ups w/ 15lb db
20 @20lb KB woodchop
75 sec ab wheel

Monday Feb 13 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.2 weight:137.4lbs (rest day)

Didn't sleep well. I bev last night- done by 6. Lights out at 9, but woke at 2. Hips kinda stiff out of bed.
4 PM

Strength Training 2:00 [1]

41 total RR pull ups bt sets of limb cutting:
1,2,4,4,5,5,5,5,7,3

Sunday Feb 12 #

9 AM

Road Run 1:31:00 [3] 11.03 mi (8:15 / mi) +460ft 7:56 / mi
ahr:132 max:164 slept:10.0 weight:135.8lbs shoes: Ride 15 Yellow/Blue

Ran to SHP, ran 2 laps w/ B, then 4 more mi solo. Easy to moderate effort. Sunny, cold AM. Legs and head decent. Good run.
11 AM

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

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