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Training Log Archive: bill_l

In the 7 days ending Sep 16, 2017:

activity # timemileskm+mload
  Cycling6 4:44:53 59.43(4:48) 95.65(2:59) 549384.4
  Run5 2:42:37 16.11(10:06) 25.92(6:16) 246333.2
  Stretching4 2:25:00
  Strength1 15:0045.0
  Swimming1 8:0016.0
  Cardio1 3:0012.0
  PT1 20.1
  Cramps1 20.1
  Total18 10:18:34 75.54 121.57 795790.8
  [1-5]14 7:33:48

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SuMoTuWeThFrSa

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park
 
8 AM

Run 38:06 intensity: (3:28 @1) + (19:46 @2) + (14:20 @3) + (32 @4) 3.84 mi (9:55 / mi) +58m 9:29 / mi
ahr:130 max:148 shoes: Fate - Yellow

longest run since feb 24th.
ran the whole way. high HR.

Friday Sep 15, 2017 #

8 AM

PT 2 [3]

Legs are doing well. Good flexibility (for me). Right piriformis and obturator in decent shape.

Quads and TFL's were tight along with psoas, illiacus, and ql's.

Got the go-ahead to bump up the mileage.
6 PM

Run 31:40 intensity: (2 @0) + (3:11 @1) + (25:28 @2) + (2:59 @3) 3.17 mi (10:00 / mi) +50m 9:32 / mi
ahr:123 max:139 shoes: Fate - Yellow

nice evening run
everything felt pretty good after the pt session this AM

Thursday Sep 14, 2017 #

12 AM

Cramps 2 [3]

left calf and gracilous
5 AM

Stretching 40:00 [0]

stretching etc. calves were really tight last night.
6 AM

Run 30:46 intensity: (13 @0) + (5:58 @1) + (22:37 @2) + (1:58 @3) 3.01 mi (10:12 / mi) +48m 9:43 / mi
ahr:121 max:139 shoes: Fate - Yellow

Wednesday Sep 13, 2017 #

5 AM

Stretching 35:00 [0]

6 AM

Cycling (Commute) 53:25 intensity: (2:03 @0) + (25:49 @1) + (22:53 @2) + (2:40 @3) 11.79 mi (4:32 / mi) +73m 4:27 / mi
ahr:115 max:137 shoes: Giant TCX 1

Supposed to be a rest day and so, an easy spin. Probably pushed a little harder than I should have, but legs felt pretty good.
4 PM

Cycling (Commute) 1:01:08 intensity: (4:02 @0) + (43:03 @1) + (14:03 @2) 12.45 mi (4:55 / mi) +148m 4:44 / mi
ahr:107 max:124 shoes: Giant TCX 1

Really need to concentrate on 'easy spin' on easy days. Got half way across FP and realized I was pushing beyond easy. Otherwise, a nice ride home.

Tuesday Sep 12, 2017 #

5 AM

Stretching 30:00 [0]

Feet, ankles, calves, quads, hammies, psoas, back. Pretty much the daily ritual. Combo of stretching, massage, yoga and strengthening.

Both ankles need to snap,crackle and pop before getting out of bed.
6 AM

Run 31:31 intensity: (3:27 @1) + (25:48 @2) + (2:16 @3) 3.05 mi (10:21 / mi) +47m 9:52 / mi
ahr:123 max:144 shoes: Fate - Yellow

7 AM

Cycling (Commute) 46:15 intensity: (1:00 @0) + (13:30 @1) + (28:18 @2) + (3:27 @3) 10.0 mi (4:37 / mi) +72m 4:31 / mi
ahr:120 max:140 shoes: Giant TCX 1

Legs were pretty dead after the run.
5 PM

Cycling (Commute) 56:23 intensity: (5:23 @0) + (33:57 @1) + (17:03 @2) 12.42 mi (4:32 / mi) +150m 4:23 / mi
ahr:107 max:131 shoes: Giant TCX 1

FP/Wydown.

A sprinkle here and there but dry all the way home.

Legs had recovered a lot since this morning. That was nice.

Butt has been kinda hurty all day.

There are 17 schools directly on this route between work and home.
8 PM

Stretching 40:00 [0]

Legs were feeling tight so rolling on a softball and stretching. Some active release on the piriformis and the obturator.

Monday Sep 11, 2017 #

6 AM

Cycling (Commute) 29:53 intensity: (6:15 @0) + (17:00 @1) + (6:38 @2) 5.29 mi (5:39 / mi) +32m 5:33 / mi
ahr:102 max:128 shoes: Giant TCX 1

From home to the Y. 18 lb pack.

Everything was ready to go, still took 1:05:00 to get out of the house from the time the alarm went off (the second time. i don't remember hitting snooze...).

20 minutes general stretching of back, legs, and feet + rolling calves before getting out of bed.
20 minutes to get dressed.
10 minutes to pack and eat
15 minutes of yoga and foam roller
C • I do stretching before gett... 3
7 AM

Strength 15:00 [3]

weight machines, lower body

Cardio (Jacobs Ladder) 3:00 [4]

seemed harder than friday, but was using arms this time. same climb rate.

Swimming 8:00 [2]

3 laps. also felt harder than friday, but pool was crowded, and I don't swim well in crowds. i try to go too fast.
8 AM

Cycling 37:49 intensity: (26 @0) + (19:54 @1) + (17:29 @2) 7.48 mi (5:03 / mi) +74m 4:54 / mi
ahr:113 max:132 shoes: Giant TCX 1

From Y to work. Hadn't intended to take longer route through the park, just sorta happened.

Sunday Sep 10, 2017 #

10 AM

Run 30:34 intensity: (22 @0) + (2:37 @1) + (22:19 @2) + (5:16 @3) 3.04 mi (10:03 / mi) +43m 9:38 / mi
ahr:125 max:143 shoes: Giant TCX 1

Seem to have shut down the cold in its early stages. Still feeling tired after 3 nights of 9.5 + hours of sleep, but most of the symptoms have gone away.

Running is feeling better (run more, walk less). I don't think I walked any today and HR didn't seem as high on the little hills.

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