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Training Log Archive: Zippy

In the 7 days ending Jan 26:

activity # timemileskm+ft
  Road Bike4 4:29:00
  Run3 3:42:31 23.42(9:30) 37.69(5:54) 1457
  VASA2 30:00
  Total6 8:41:31 23.42 37.69 1457

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Sunday Jan 26 #

Run 1:43:33 [3] 10.38 mi (9:59 / mi) +1047ft 9:06 / mi
(sick)

Arobic long run. From the house, down through the county campgrounds, down Idyllbrook to Toll Gate, down Old Control to the 45 min mark and then headed back. Still sick, and tired from yesterday's run. Music on and just slogging it out.

Saturday Jan 25 #

Road Bike (TT on Trainer) 1:30:00 [3]
(sick)

Still sick and didn't have a lot of time, so cut this down to just the nitty gritty.

W/U:
30 mins Z1

SST:
2 x 20 @ 181-186W, 164-169HR

208W 156AHR 167MHR
209W 164AHR 168MHR

C/D:
15 mins Z1

Was pretty sure I had 210W in the tank for this one and that was my goal. Even sick I'm STOKED to see that wattage over 20 mins at this time of my season. AWWWWW YEEEAAAAAH.

Friday Jan 24 #

Note
(sick)

Planned Day Off. Family is sick too so this was a good day to sit out.

Thursday Jan 23 #

VASA 15:00 [3]

On the swim bench after H and C got done running. 4 x 30 +10. On straps, level oneno band.

Road Bike (TT Trainwr) 50:00 [3]

Aerobic trainer session. Belgian CX champs on the Chromecast. Alternated 5 mins on base bar, 4 mins in aerobars.

Note
(sick)

Wednesday Jan 22 #

Run 1:24:00 [3] 9.01 mi (9:19 / mi) +167ft 9:10 / mi

Garner Valley loops out at Fobes Ranch. Came down with the family cold at 0400 this AM so I fired up the humidifier, and started on the Zinc. With H and Z in the stroller. Drove down to Fobes Ranch, jogged then ran the fire road to Morris Ranch Road, then headed back and made a 2-ish mile loop out of the fire roads.

W/U:
Walked 5, then jogged 10.

M/S:
3 x 10 at 174-180 with 3 min recoveries

C/D:
Jogged easy to make the total time

H and I got separated - she wasn't sure which way at the cattle gate. Morris ranch is only 2..25-ish miles away. I followed the stroller tracks and eventually linked back up with her. My second interval got canned with me trying to find H, but that's 100% my fault. Stupid boys.

7:06 173AHR 180MHR
7:15 176AHR 180MHR

Note
(sick)

Tuesday Jan 21 #

Run 34:58 [3] 4.03 mi (8:41 / mi) +243ft 8:12 / mi

Aerobic jog before clocking in. Out and back on the bike path from the office. Overcast, post-rain, cool and just how daddy likes it.

Road Bike (Trainer TT) 1:09:00 [3]

Aerobic big gear intervals on the trainer for work PT.

Goal:
3 x 12 mins of 164-175 @ 156-162
4 mins recoveries

W/U:
14 mins Z1

M/S:
208W 155 AHR 164 MHR
203W 160 AHR 165 MHR
204W 160 AHR 166 MHR

C/D:
10 mins Z1

Monday Jan 20 #

VASA 15:00 [3]

Before heading in to work. 3 x 30 on straps, level one, no band.

Road Bike 1:00:00 [3]

Easy recovery spin work PT.

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