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Training Log: richf

In the last 7 days:

activity # timemileskm+m
  running5 5:03:00 28.0(10:49) 45.06(6:43)
  bike1 2:26:00
  flexibility work4 1:00:00
  weights2 44:00
  Total6 9:13:00 28.0 45.06
averages - rhr:48
«
2:43
0:00
SaSuMoTuWeThFr

Thursday Feb 27 #

running 1:00:00 [1] 5.0 mi (12:00 / mi)
rhr:46 (rest day)

Am FL outside. Some walking to manage a call

Wednesday Feb 26 #

flexibility work 15:00 [1]
rhr:48

Mix of flex and core am outdoor poolside

weights 15:00 [1]

Mix of flex and core am outdoor poolside

running 1:11:00 [2] 7.0 mi (10:09 / mi)

Am hotel. 841/1145/831/1131. So probably still drained but loosening up some. Incline doesn’t function and max time is set 71 so I take that as a good liimit. Would have preferred some bike time but no stationary bike and didn’t bring one.

Tuesday Feb 25 #

running 42:00 [1] 4.0 mi (10:30 / mi)
rhr:54

There’s the rhr rise I expected yesterday. Hotel post airport pre dinner. 841/1214/857/time limited

Monday Feb 24 #

running 1:12:00 [1] 6.0 mi (12:00 / mi)
rhr:47

Early pm. Pace per hr way down which makes sense given overall aches from yesterday. No change in rhr though which suggests not much value in tracking it as a recovery gauge
841/1145/922/1145

flexibility work 10:00 [1]

Sunday Feb 23 #

bike 2:26:00 [4]
rhr:47 (rest day)

Fountainhead full loop. With so much soccer last couple years it’s been a while. Lots of improvements and this is so much better of a park than home/lake f.

Riding easy for the first 45 then medium thinking to buffer the gate close. after I skipped the last bypass options thinking I had plenty of time to finish the full loop and make exit before gate lock it started to look dicey. Near full effort for last 30 and 5 official mins to spare at exit.

Did better on hydration. Technique improving. ST definitely bailed me out of some mistakes the Epic would have punished. Slower climb is an acceptable trade on injury avoidance.

flexibility work 17:00 [1]

Pm foam rolling and general flexibility. Trying to lessen the pain on tomorrow.

Saturday Feb 22 #

flexibility work 18:00 [1]
rhr:48

running 58:00 [3] 6.0 mi (9:40 / mi)

7:08 150

weights 29:00 [2]

Conscious opt for this as priority vs a ride
Moving to more core and dynamic body weight

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