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Training Log Archive: chino

In the 7 days ending Jun 8:

activity # timemileskm+ft
  Road Run4 3:23:13 23.34(8:42) 37.56(5:25) 962
  Trail Run2 2:26:14 14.08(10:23) 22.66(6:27) 1763
  Yoga/ Stretching7 1:10:00
  Strength Training5 16:00
  Total18 7:15:27 37.42 60.22 2725
averages - sleep:8.1 weight:137.1lbs

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Saturday Jun 8 #

6 AM

Note
slept:7.9 weight:137lbs

Took a while to fall asleep last night. 1 beer, 1 wine. 1 mile walk out of bed. Body okay. Slept on van mattress on floor downstairs, which was more comfortable than night before.
9 AM

Trail Run 1:14:01 [3] 6.58 mi (11:15 / mi) +1107ft 9:42 / mi
ahr:118 max:160 shoes: Exodus Ultra 2

Quarry trail w/ B. Easy effort w/ a few accels on the up and down. Felt good on the up, kinda bonky but ok on the down. So much water in the creek right now- awesome. Cool to run there- been a while.
10 AM

Yoga/ Stretching 3:00 [3]

car stretch
12 PM

Strength Training 4:00 [3]

30 push ups
35 ab wheel
36 RR pull ups-8,7,6,5,4,3,2,1

Friday Jun 7 #

6 AM

Note
slept:8.4 weight:136.8lbs

No bevs or ibu. Slept on the floor downstairs bc the AC isn’t working. Cool down there but floor not super comfy. Oh well. Easy run on tap to continue the r&r week.
8 AM

Road Run 46:11 [3] 5.13 mi (9:00 / mi) +200ft 8:41 / mi
ahr:120 max:147 shoes: Ride 17

Easy hood jog as it got warmer after the rain. Legs/ head kinda toast but nothing is sore or hurts. Legs felt better last .5mi. End w/ 20sec hs/ bound. Prob another short, easy run tmw. Want to ramp up mileage next few weeks for Palisades- guess I'll do the 50M if I don't get into the 50k. TBD.
9 AM

Yoga/ Stretching warm up/down 11:00 [1]

2:15 plank series, 30sec back ext, 45sec bike crunch
foam roll, psoas release, 30 push ups
2 PM

Note
slept:1.2

Nap- crashed out hard. Whoa.

Thursday Jun 6 #

6 AM

Road Run tempo 48:16 [4] 6.07 mi (7:57 / mi) +346ft 7:33 / mi
slept:7.4 weight:139.2lbs shoes: Endorphin Pro 2- Lime

Up at 5 with the birds. Hadn't planned to get up so early, Nap later. No ibu. Pint last night. Why am I so heavy today?

2.4mi wu, incl strides
1mi uphill T in 7:22 (a 157, m 170)
4min jog
7x 60/60, most reps aided on the way home
.33mi cd to get home before B left for work

Decent run. 1mi T was on my MC Cyn route. Tried to keep hr 160 or less until last 400 and then tried to drill it. 1min reps felt good, pace down to 5:40s. Felt good to turn the legs over, distract myself with a workout. Nice AM.
8 AM

Yoga/ Stretching warm up/down 12:00 [1]

2:15 plank, 30sec back ext
30 push ups
20lb KB squat x30
15lb db curl + press x15
30 bike crunches
foam roll, psoas release
3 PM

Note
slept:0.6

Nap

Wednesday Jun 5 #

8 AM

Trail Run 1:12:13 [3] 7.5 mi (9:38 / mi) +656ft 8:54 / mi
ahr:123 max:140 slept:9.5 weight:137.2lbs shoes: Exodus Ultra 2

Celebrated start of the break a bit too much :) sip of WR, beer, .5 wine. No ibu. Felt decent out of bed. Lights out at 8:15. Nice to sleep past 5am.

Parked at Rsnake G TH. Easy up new trail out to point and back to CF, down the rd. Last 1.7mi were on the rd. Sunny and cool. Legs and head ok. Nice mellow jog. Didn't want to start the break by jogging my pre-work route.
9 AM

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

At home-
2min plank, 30sec back ext, foam roll, psoas release

Tuesday Jun 4 #

5 AM

Road Run 46:59 [3] 5.11 mi (9:12 / mi) +172ft 8:55 / mi
ahr:115 max:135 slept:6.7 weight:136.7lbs shoes: Glycerin 21- White

No bevs, no ibu. Nice job. Body tired but decent out of bed. Glad last night yoga didn't make things mad.

Slow and easy. Legs are toast but came around a little in last 2mi. No surprise. Accel'd up some short climbs to turn the legs over, incl 30sec in last mi plus drills. Mellow jog. Distracted by work thoughts. One more day.
6 AM

Yoga/ Stretching warm up/down 15:00 [1]

~7min of stretching post-run, incl warrior 1-3
foam roll, psoas release
2min plank, incl 34 push ups, 30sec back ext
20lb KB squat x20
30lb db curl 3x 4 reps
30 ab wheel
3x 15 1 leg bridge +8lb
4 PM

Strength Training 3:00 [3]

50 RR pull ups over 48min in sets of 1-8.

Monday Jun 3 #

5 AM

Note
slept:6.8 weight:136.2lbs (rest day)

1 beer, no ibu. Body tired but nothing hurt out of bed. Rt PF stiff but good. Theragun last night- need to do that consistently. Seems to be helping with leg mobility out of bed. Rest day. Recovery week. 2 more days of work. Get psyched!
6 AM

Strength Training 4:00 [1]

2x 33 push ups
33 ab wheel +33 crunch series
15lb db curl x 17/arm, shoulder press x15
20lb KB bridge x33
5 PM

Yoga/ Stretching 15:00 [2]

Last 15 minutes of YWA for calves with B. Rt PF got a little mad. But pretty psyched to actually do some yoga. First time in almost 2 months. Keep it up.

Sunday Jun 2 #

6 AM

Note
slept:8.4 weight:136.8lbs

1 beer, no ibu. A little stiff and sore but no terrible.
7 AM

Strength Training warm up/down 3:00 [1]

32 reps for today- 6+2+24
32 push ups, ab wheel
8lb db shoulder press c20, fly to front x12
8 AM

Road Run 1:01:47 [3] 7.03 mi (8:47 / mi) +244ft 8:31 / mi
ahr:126 max:144 shoes: Ride 17

Easy hood jog. Picked up effort in last couple miles. Legs tired but nothing hurt. Felt good to pick up the pace a bit. R&R week on tap. Rad to start an AM run and finish with some AM left. Def ned a mental recharge this week. Keep it sustainable. Summer hasn't even started yet.

Very glad to say the Ride 17s felt good. Haven't had great luck w/ shoes lately.
9 AM

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

2:30 plank,30sec back ext
Foam roll, psoas release
2 PM

Strength Training 2:00 [1]

32 push ups, 32 squats

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