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Training Log Archive: bill_l

In the 7 days ending Jul 15, 2017:

activity # timemileskm+mload
  Cycling5 4:40:57 63.95(4:24) 102.92(2:44) 355561.7
  Run4 1:57:25 11.84(9:55) 19.06(6:10) 183229.7
  PT1 20.2
  Cramps1 10.0
  Total11 6:38:25 75.8 121.98 538791.6
  [1-5]11 6:26:49
averages - weight:173lbs

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Saturday Jul 15, 2017 #

8 AM

Run 30:34 intensity: (5 @0) + (2:36 @1) + (24:02 @2) + (3:51 @3) 3.02 mi (10:06 / mi) +47m 9:39 / mi
ahr:126 max:142 shoes: Altra Oly 2.0 orange 1

Friday Jul 14, 2017 #

8 AM

PT 2 [5]

Right quad and IT were intensely painful.
Left quad and IT less-so.
Piriformus was a bit stressed from the quad and IT issues.
Massive knot in left, distal, lateral calf.
All payment for overdoing it on the bike on Tuesday?

Thursday Jul 13, 2017 #

1 AM

Cramps 1 [1]

Legs were feeling pre-crampy after the ride home yesterday so I spent a lot of time stretching and foam rolling while watching TdF Stage 7 (great sprint finish) and re-hydrating.

Left proximal fib longus was particularly sore. Worked it for a long time. Seemed to help until about 0130 when it fired off. Caught it quickly and it didn't progress. Put some compression tights on about 0300 which felt good.
6 AM

Run 30:24 intensity: (17 @0) + (4:01 @1) + (26:06 @2) 3.02 mi (10:04 / mi) +48m 9:36 / mi
ahr:120 max:131 shoes: Altra Oly 2.0 orange 1

83f at 0630. Qualifies as oppressive. Could use some rain.

Almost 40 minutes of stretching/strengthening to loosen up the heel.
Quick viewing of Stage 8 while cooling down and eating breakfast. Nice win by the youngster. NBC only broadcast the last hour or so, missed the early climbs.

Wednesday Jul 12, 2017 #

6 AM

Run 29:48 intensity: (34 @0) + (1:35 @1) + (27:39 @2) 3.0 mi (9:56 / mi) +48m 9:28 / mi
ahr:123 max:132 shoes: Altra Oly 2.0 orange 1

7 AM

Cycling (Commute) 42:52 intensity: (1:46 @0) + (11:02 @1) + (21:11 @2) + (8:53 @3) 9.68 mi (4:26 / mi) +57m 4:21 / mi
ahr:122 max:145 shoes: Giant TCX 1

6 PM

Cycling (Commute) 52:43 intensity: (3:23 @0) + (29:10 @1) + (19:38 @2) + (32 @3) 9.87 mi (5:20 / mi) +122m 5:09 / mi
ahr:111 max:134 shoes: Giant TCX 1

Easy spin home. Legs are feeling yesterdays effort and the heat off the asphalt was brutal. Lots of waiting at red lights.

Tuesday Jul 11, 2017 #

4 PM

Cycling 1:35:37 [3] 25.0 mi (3:49 / mi)
shoes: Giant TCX 1

4 laps around FP with SS. 2 cw, 2 ccw. I pulled 2, Steven pulled 2. Pace and heat made this decent workout. Forgot my garmin at home on the charger.

98f, 20mph wsw.

Surprising number of people out running.

Monday Jul 10, 2017 #

7 AM

Note
weight:173lbs

Would have been better to get out early but needed the sleep. Heel hurts. Took a lot of calf stretching to loosen up enough to be able to walk pain free.
8 AM

Cycling (Commute) 39:42 intensity: (2:59 @0) + (15:59 @1) + (20:04 @2) + (40 @3) 9.78 mi (4:04 / mi) +68m 3:58 / mi
ahr:112 max:135 shoes: Giant TCX 1

Hottest day so far this summer. Ride home will be a scorcher.
6 PM

Cycling (Commute) 50:03 intensity: (1:47 @0) + (31:29 @1) + (15:11 @2) + (1:36 @3) 9.62 mi (5:12 / mi) +108m 5:02 / mi
ahr:111 max:141 shoes: Giant TCX 1

Hello head-wind my old friend...

97f, 25 mph shifting wind.

Sunday Jul 9, 2017 #

9 AM

Run 26:39 intensity: (45 @0) + (1:33 @1) + (20:14 @2) + (4:07 @3) 2.8 mi (9:31 / mi) +40m 9:07 / mi
ahr:125 max:139 shoes: Altra Oly 2.0 orange 1

Oly's with the inserts felt ok.

Heel was hurting at bedtime.

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