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Training Log Archive: chino

In the 7 days ending May 18:

activity # timemileskm+ft
  Trail Run2 6:02:45 30.23(12:00) 48.65(7:27) 7078
  Road Run4 3:03:17 21.56(8:30) 34.7(5:17) 954
  Yoga/ Stretching7 55:00
  Cycling- Road2 23:50 4.97(12.5/h) 8.0(20.1/h) 108
  Strength Training9 22:00
  Total24 10:46:52 56.76 91.35 8140
  [1-5]23 10:43:52
averages - sleep:7.7 weight:136.9lbs

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Saturday May 18 #

6 AM

Note
slept:8.3 weight:137.6lbs

1 beer. No ibu. Rt PF awake but not bad. Birds woke me up at 5:40. Psyched to run. Shouldn’t have had a beer last night- affects sleep so noticeably now.
7 AM

Trail Run long 3:56:04 [4] 21.03 mi (11:14 / mi) +4144ft 9:28 / mi
ahr:138 max:162 shoes: Glycerin 20 - Black

Home-MC rd-up Rsnake G-P Line-up Grandeur-down to rd-up RS G again- back home on P-line to connector to rd.
5 gels, waffle, 34oz water,17oz Tailwind, 17oz Skratch (refilled flasks on Grandeur descent). Decent energy for most of run. Paced it well. Grandeur climb felt ok- no expectations. Sunny but finished before it got hot. Kinda ragged last couple miles but last gel was kicking in so kept it together. Feeling good w/ how fitness is coming along.
11 AM

Yoga/ Stretching warm up/down 3:00 [0]

4 PM

Strength Training 3:00 [3]

18 squats
18 pushups
15ldb curl x18
20lb KB woodchop x18, heartbeat x18
8lb db deadlift x18
ab wheel x18

Friday May 17 #

5 AM

Yoga/ Stretching 12:00 [1]
slept:7.7 weight:137.2lbs

No bevs. No ibu. Rt leg really good out of bed but I made mad with the block/ belt pelvic reset. Shoot. Legs overall feel good this morning but run rest today for bigger run tmw.

Good solo yoga sesh, w/ 17 total push ups sprinkled in
plus
15lb db curl x17, 17 x should press
20lb KB heartbeat
4 PM

Strength Training 2:00 [3]

2x 17 pushups
17 ab wheel
15lb db curl x17
17 squats
Before mowing the lawn

Thursday May 16 #

4 AM

Note
slept:6.5 weight:137lbs

No bevs. No ibu. Rt PF awake but not bad. Nice job not having treats after work bc I was full. Having a hard time not thinking about work. Oh well. It’s a busy time right now.
5 AM

Road Run tempo 58:11 [4] 7.4 mi (7:52 / mi) +384ft 7:30 / mi
ahr:136 max:162 shoes: Endorphin Pro 2- Lime

2mi wu
4mi rolling T in the Monzo loop in:
7:16 (up 95, down 36')
6:52 (up 74, down 67
6:48 (up 87, down 87)
6:20 (up 0, down 107')
1.4mi cd incl 2x 20/40, drills

Cool temps. Moderate wind from the east. Head, legs, and body decent. Goal was to keep hr in 150s, under 160. Solid controlled effort. Downhill 4th mi was bonus bc I was feeling pretty good. Psyched to continue getting in a weekly quality session. I feel like I've been able to tap back into some of the physical and mental fitness I developed last summer/ fall. Keep rebuilding.
6 AM

Yoga/ Stretching warm up/down 9:00 [1]

2min plank, incl 16 push ups; 30sec back ext
psoas release, pelvic reset
8lb db shoulder fly/ front x16, 16 squats

Last night, I did not theragun or pelvic reset before bed. Not sure if that contributed to rt PF being a little more mad this AM. Running on the tile floors at work, then van nap, then standing in one place during PM shift prob didn't help. Jeez.
4 PM

Strength Training 4:00 [1]

random stuff after work:
RR pull ups (3,4,5,5,6)
8lb db shoulder fly to front x16
2x 16 push ups
1 leg bridge x16

Wednesday May 15 #

Note
slept:7.0 weight:137.4lbs

No bevs. No ibu. Weight up from treats. Threw away the big chocolate bar this morning from work. Rt PF kinda mad, prob from ride yesterday. Not too terrible though. Was dreaming about work and emails. Ugh.
5 AM

Road Run 52:43 [3] 6.03 mi (8:45 / mi) +255ft 8:24 / mi
ahr:121 max:142 shoes: Glycerin 21- White

Easy jog. Tried to keep hr up a bit (upper 120s- ha!) after first 2mi. 2x 30/30 in last mile. Sleepy this AM but body came around. T run planned for tmw. Last work double til the Fall. Giddy up. Summer psyche increasing daily- yes!
6 AM

Yoga/ Stretching warm up/down 9:00 [1]

2min plank, incl 15 push ups for 5/15
20lb KB woodchop x16, heartbeat x15, 15 reps ab wheel
psoas release, pelvic block/ belt reset
3 PM

Road Run 10:00 [3] 1.0 mi (10:00 / mi)
slept:0.4

School hall laps with a student for PE.
Nap in the van after, before PM shift
8 PM

Strength Training 2:00 [1]

15 squats
8lb db curl x15, shoulder front plus fly
20lb KB heartbeat
15 pushups

Tuesday May 14 #

Note
slept:6.9 weight:137lbs

No bevs. No ibu. Rt PF barely awake out of bed. Keep doing the psoas release, belt/ block reset, foam roll PF when I can.
5 AM

Road Run 1:02:23 [3] 7.13 mi (8:45 / mi) +315ft 8:24 / mi
ahr:121 max:147 shoes: Endorphin Pro 2- Lime

Slow and easy but legs came around in last few miles. Legs kinda sore but ok. Body and head good. Nice AM, kinda cool. 2x 10-15sec hs at the end. R&R week this week w/ goal of big vert run on Sat., I think. Psyche is building. Legs had some surprise pop today. Keep rebuilding. Id the summer/ fall goals.
6 AM

Yoga/ Stretching warm up/down 10:00 [1]

2min plank, incl 14 push ups;30sec back ext
8lb db:
squat-curl-press x 14
skater lunge-curl x 7/leg
shoulder fly x14

20lb KB
woodchop x14
heartbeat x14
ab wheel x14
4 PM

Strength Training 2:00 [3]

14 RR pull ups (3,4,4,3)
30lb db curl x7
Quick after work exercise snack
5 PM

Cycling- Road 18:50 [3] 3.87 mi (12.3 mph) +108ft

Hood spin on the SS. Rt PF kinda awake but ok. Dang, the SS is so heavy, plus I'm out of bike shape. Fun to get out and not get hit by a car.
7 PM

Strength Training 2:00 [1]

3x 15 1 leg bridge +8lb
band monster walk- 20 per side

Monday May 13 #

5 AM

Yoga/ Stretching 9:00 [3]
slept:7.7 weight:136.2lbs

1 beer. No ibu. Rt PF a little awake but body feels the best it has in along time out of bed. Nice job last night with foam roll, theragun, PM walk. Warrior 1-3 plus tabletop hip stuff before .55mi walk. Getting psyched for summer break.
6 AM

Strength Training 2:00 [3]

8lb db 15x squat curl shoulder press, 8 x shoulder fly to move a little.
4 PM

Strength Training 4:00 [3]

13 reps for 5/13:
15lb db curl+press
crunches, bike crunches, leg lifts
20lb KB woodchop
RR pull ups (8,5)

Just to move around a bit after work. Ran around a little at the track after school bc I had some kids doing the 1.5mi test out run. Hot today.

Sunday May 12 #

7 AM

Note
slept:9.5 weight:136lbs

1 beer. No ibu. .35mi walk before coffee. Coffee makes the walk better. Body tired but ok. Rt PF not too bad out of bed. Flexibility was best it’s been in a long time yesterday. Was able to clip my toenails. Kinda do figure 4 stretch with rt leg. Psoas release seems to be the most helpful thing.

Tried to do cat cow this morning and it woke up my PF. Still no AM yoga.
9 AM

Trail Run hills 2:06:41 [4] 9.2 mi (13:46 / mi) +2934ft 10:35 / mi
ahr:129 max:152 shoes: Glycerin 21- White

Zoo BST north into Red Butte climbs, then finish with a Wire lap, which was pretty slow. Oh well. Legs tired today but head and body good. 20oz water, 1 gel. The Glycerin 21s felt decent after a few miles, so that's cool. Sunny and warm.
11 AM

Yoga/ Stretching warm up/down 3:00 [1]

car stretch
4 PM

Cycling- Road 5:00 [1] 1.1 mi (13.2 mph)

Hood lap on the SS after working on the sprinklers- didn't upset the rt PF really. Fun. Do it more.
6 PM

Strength Training 1:00 [1]

3x 15 1 leg bridge +8lb

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