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Training Log Archive: chino

In the 30 days ending Apr 30, 2021:

	activity	#	time	miles		km		+ft
	Gravel Bike/ Dirt	11	26:58:07	354.37	(13.1/h)	570.3	(21.1/h)	21471
	Cycling-Trainer	6	6:27:48	114.71	(17.7/h)	184.61	(28.6/h)	6319
	Road Run	7	3:13:04	22.48	(8:35)	36.18	(5:20)	1347
	Yoga/ Stretching	11	2:33:00
	Trail Run	4	1:43:59	11.05	(9:25)	17.78	(5:51)	1187
	Strength Training	16	1:02:00
	Total	50	41:57:58	502.61		808.87		30323
averages - sleep:7.8 weight:134.5lbs

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Friday Apr 30, 2021 #

5 AM

Gravel Bike/ Dirt 57:01 [3] 15.25 mi (16.0 mph) +371ft
slept:6.8 weight:136lbs shoes: Specialized Pathfinder 2

Mellow spin to work. Kinda chilly but felt nice. Glad I didn't skimp on clothes. Wasn't pitch black the last half, which was great. Legs ok but feel like I need more sleep. This American Life.

Psyched for the weekend.

Strength Training 1:00 [3]

push ups-12, 15, 15

Yoga/ Stretching 3:00 [3]

3 PM

Gravel Bike/ Dirt tempo 1:04:18 [4] 17.48 mi (16.3 mph) +1042ft
ahr:151 max:176 shoes: Specialized Pathfinder 2

Ride home. Legs pretty good. Unplanned tempo+ during last half. Probably went a little too hard but it felt good to feel pretty good.

Thursday Apr 29, 2021 #

5 AM

Yoga/ Stretching 9:00 [3]

Pretty stiff low back and hamstrings out of bed. Did half ofGentle flow vid. Feel kinda gross from pizza and baked treats last night. Just wanted to eat all of the carbs. Whatev. Plan to ride outside after work.

Becoming more philosophical about the forced break from running. Ride out this period of whatever it is. I have years of stretching to catch up on.

6 AM

Strength Training 6:00 [3]
slept:7.0 weight:136lbs

2min plank
3x12, 20 push ups
back lunge/curl/press/squats x3

Wednesday Apr 28, 2021 #

5 AM

Cycling-Trainer 1:01:25 [3] 19.15 mi (18.7 mph) +466ft
ahr:110 max:132 slept:6.7 weight:135lbs

Zwift FTP Booster wk1, day 1
Sure. Legs ok. Hamstrings tight out of bed but fine on the bike. Was going to run but will probably try to run for 5min b/t work shifts. Getting psyched for nicer temps. Keep up the yoga, etc. Get the body back in working order.

6 AM

Strength Training 6:00 [3]

2min plank
push ups: 20, 15
25 db curls @15lb
wu/ cd yoga

4 PM

Trail Run 5:19 [3] 0.51 mi (10:25 / mi)
shoes: Ride ISO2 Gray

Felt so so. Stomach wonky but everything else was mostly ok. Hot. Running shoes felt better than dress shoes.

Tuesday Apr 27, 2021 #

5 AM

Cycling-Trainer 1:02:14 [3] 19.12 mi (18.4 mph) +472ft
ahr:109 max:133 slept:7.5 weight:134.8lbs

Easy spin. Nice job keeping it super easy. Read stuff online, listened to some music, pedaled in zombie mode. Nice one. I kinda felt how I do post-run mentally, which was cool. Body feeling ok. Maybe try to run a minute or 2 after work.

Lights out at 7:50 last night but wok at 2:10 and took about an hour to fall back asleep. Feel okay but low energy. Gray and fog outside. Spring...

6 AM

Strength Training 3:00 [3]

3x 15 push ups. 90sec plank + some yoga

6 PM

Trail Run 3:12 [3] 0.3 mi (10:40 / mi)

Grass jog in my dress shoes before unplanned PM shift. Felt good! No pain after.

Monday Apr 26, 2021 #

5 AM

Yoga/ Stretching 15:00 [3]
slept:7.5 weight:134.8lbs

Didn't sleep well. Body felt okay out of bed.
Alo gentle flow plus 2x 5 push ups. Arms and shoulders tired. Felt good to move and breathe.

Sunday Apr 25, 2021 #

10 AM

Gravel Bike/ Dirt 3:01:08 [4] 43.65 mi (14.5 mph) +3776ft
ahr:140 max:178 slept:9.5 weight:135.2lbs shoes: Specialized Pathfinder 2

Up Emigration in 35:45 w/out pushing it. Up Big Mt until snow 4.7mi from gate. Rode first/last 2mi of MoPi trail on the way down. Legs were good up the back of Little Mt. Felt way fitter today than last time up there. Tried to be sure to take in more calories throughout but still need to work on that. Cool and gray, not too windy. Fun ride that recharged the psyche. Thank goodness. Left knee was a little fussy at times but not bad. Keep stretching, foam rolling, doing yoga.

2 PM

Strength Training 6:00 [3]

90sec plank, 105 total push ups, some yoga and foam rolling

Saturday Apr 24, 2021 #

Note
slept:9.2 weight:134.2lbs

9 AM

Cycling-Trainer 2:01:34 [4] 34.34 mi (16.9 mph) +2310ft
ahr:134 max:168

It was decent. Left med quad got kinda pissed toward the end but not bad. Everything else ok. Gray and wind outside. Just not psyched enough this AM for that. Maybe tmw...

Friday Apr 23, 2021 #

5 AM

Yoga/ Stretching 15:00 [3]
slept:8.0 weight:134.2lbs

Did some stuff from the tight hips video. Back and hamstrings tight this AM, maybe from nordic curls last night. Loosened up though. Was nice to go at my own pace in the quiet. Decent sleep.

Maybe ride this weekend. Maybe not. Other life stuff going on. Just let it unfold, let my body heal or whatever it needs to do.

6 AM

Strength Training 6:00 [3]

130sec plank plus, push ups + curls, woodchops with the KB.

Thursday Apr 22, 2021 #

5 AM

Road Run 14:38 [3] 1.09 mi (13:26 / mi) +63ft 12:44 / mi
ahr:85 max:110 slept:6.7 weight:134.2lbs shoes: Ride ISO2 Gray

Run fail. I was able to job ok the first 1/2mi. Hips and lower back started to feel tight, so I stopped to stretch. When I tried to run again, my lower back wouldn't let me. So, I walked it in. Oh well.

On the bright side, I didn't have any knee or hamstring pain.

Strength Training 15:00 [3]

Did my lunge, core, push ups circuit with some KB squats and stretching thrown in. Felt decent. Just roll with it. Looks like I won't be training for a road 50k any time soon. It's not time yet. Exhale.

Wednesday Apr 21, 2021 #

5 AM

Cycling-Trainer intervals 1:03:17 [4] 20.31 mi (19.3 mph) +1329ft
ahr:128 max:158 slept:6.8 weight:136lbs

First time weight has been 136 since 2nd covid shot. Try to stay around this weight for a while to see if that makes a difference with the other body stuff.

Zwift
20min easy
14x 1min on/ 1min off
16min cd

On the "on," goal was low to mid 200w and mid 80s or less rpm. Was going to do 15 but left knee woke up barely on 14th rep.

Put on 80mm (was 70) stem yesterday, which felt like it helped. Back felt fine. TBD as the day progresses. Felt good to ride and breathe kinda hard for a bit.

Massage at 12:15. Hopefully, I can get these body issues resolved, so I can run again.

Yoga/ Stretching 9:00 [3]

~6-7min Alo tight hips before riding.
After: 90sec plank; push ups: 15, 10, 10

2 PM

Yoga/ Stretching 18:00 [3]

alo tight hips at home after the massage beat down from Brenna. Good one. It's my right leg dominance that may be messing up my left side so much.

8 ring pull ups after before rushing to the PM shift.

Tuesday Apr 20, 2021 #

5 AM

Yoga/ Stretching 18:00 [3]
slept:6.7 weight:135.6lbs

Alo joint mobility. Pretty good one. 3x 12 push ups after. 12 hour workday yesterday. Brain still fried. Body not great, but better. Probably no run or ride until Saturday. Plan to hit bike shop after work for longer stem.

Monday Apr 19, 2021 #

5 AM

Yoga/ Stretching 18:00 [3]
slept:7.3 weight:135lbs

Vinyasa Flow on Alo. Felt good by the end. Crappy sleep though. Long workday on tap but last long Monday. get it done. Massage appt on Wed afternoon. Back is kinda tight this AM but the riding yesterday made it worth it.

Sunday Apr 18, 2021 #

Note
slept:10.6 weight:134.8lbs

Big sleep. Yes! Body doesn't feel worse today. May try an easy outdoor ride. Idk.

12 PM

Gravel Bike/ Dirt 2:08:10 [4] 25.39 mi (11.9 mph) +1945ft
ahr:131 max:161 shoes: Specialized Pathfinder 2

Deer Creek gravel out and back, then on the rd, then quick out and back on gravel again. ~19 total gravel miles. Kinda busy on there today but super fun. Legs decent. Left knee screamed at about 12mi, then nothing. Low back stiff after. Psyched to ride mostly pain free. Fun one. Psyched to ride more. Just need to get my bike fit and body in order.

5 PM

Strength Training 1:00 [3]

push ups: 15, 12, 10
1min plank
Someday I'll integrate proper strength work.

Saturday Apr 17, 2021 #

8 AM

Trail Run 31:14 [3] 3.22 mi (9:42 / mi) +387ft 8:43 / mi
ahr:131 max:157 slept:8.6 weight:133.6lbs shoes: Brooks Catamount

Sh*t. Longer run fail. Shooting pain up left IT band and hamstrings into my lower back after about 1.3mi. Made it back to the car. Legs feel strong. Something nerve-y going on maybe. All the swears.

9 AM

Yoga/ Stretching 18:00 [3]

5 PM

Strength Training 1:00 [3]

push ups 25, 15, 20

Friday Apr 16, 2021 #

5 AM

Yoga/ Stretching 15:00 [1]
slept:8.7 weight:134lbs

Alo tight hips on youtube, recommended by B. Really good. May do it again after work. Get psyched on youtube yoga!

6 AM

Strength Training 1:00 [3]

35 push ups.

4 PM

Yoga/ Stretching 15:00 [3]

Same tight hip youtube video. Nice job.

Thursday Apr 15, 2021 #

5 AM

Road Run 49:23 [3] 6.1 mi (8:06 / mi) +292ft 7:45 / mi
ahr:134 max:158 slept:6.7 weight:134.4lbs shoes: Ride 13- Orange

Good job getting up. Legs ok but low back and hamstrings tight. Legs felt decent overall from basically rest day yesterday. 4x 30/30, 3x 8sec uphill bounding. Left knee was good. Kinda felt medial quad thing from the bike toward the end when I picked up the pace a little. Idfk. Maybe need to take at least 2 days off from run/ bike for a week or 2 to let things get back in order. Other stuff on my mind too. Tired of stuff hurting. Exhale...

6 AM

Strength Training 3:00 [3]

2min plank, 3x 15 push ups

Wednesday Apr 14, 2021 #

5 AM

Cycling-Trainer 18:25 [3] 5.08 mi (16.6 mph) +46ft
ahr:97 max:111 slept:7.2 weight:134.4lbs

Zwift fail. Left knee bugging from the start. No sense in pushing it. Crappy way to start a long work day. So it goes. On the plus side, back is feeling generally better w/ foundation and woodpecker exercises. Nice.

Strength Training 2:00 [3]

90sec plank; push ups: 2x15, 10
kb row side plank 8 each side
Head just not in it this AM. Survive spring...

Tuesday Apr 13, 2021 #

5 AM

Road Run 53:13 [3] 6.21 mi (8:34 / mi) +318ft 8:10 / mi
ahr:127 max:150 slept:7.5 weight:133.4lbs shoes: Guide 13

Easy in the cold and wind. Legs ok. Left leg didn't get at all fussy until last 1/2mi and even then not that bad. Encouraging-ish run in terms of my body feeling better. Just trying to maintain some level of base fitness until I find something that gets me more psyched. Just get through the crazy spring weather.

6 AM

Strength Training 3:00 [3]

130sec plank, 3x 12 push ups

5 PM

Cycling-Trainer 1:00:53 [4] 16.71 mi (16.5 mph) +1696ft
ahr:131 max:167

New saddle is good. Left knee a little fussy a few times but way better than on Saturday. Good one.

Monday Apr 12, 2021 #

Note
slept:7.7 weight:133.2lbs (rest day)

Back to work.

Strength Training 2:00 [3]

90sec plank. 50 total push ups for the day. >0

Sunday Apr 11, 2021 #

12 PM

Trail Run 1:04:14 [3] 7.02 mi (9:09 / mi) +800ft 8:16 / mi
ahr:137 max:160 slept:9.3 weight:133.6lbs shoes: Brooks Catamount

Zoo BST. Legs okay once I got going. Left IT band kinda mad at times but ok. Low back stiff at first. Overall, it felt good. The run drugs are def better than the bike drugs. Still psyched to do both. Just need some objectives.

Saturday Apr 10, 2021 #

Note
slept:8.2 weight:133.8lbs

10 AM

Gravel Bike/ Dirt 2:42:29 [4] 40.13 mi (14.8 mph) +3012ft
ahr:136 max:168 shoes: Specialized Pathfinder 2

Up Emigration in ~38:20. Ugh. Moderate effort but def didn't feel rad. Up Big Mt. til the rd was covered in snow ~2.6mi from gate. Butt and shoulders hurt the last 10-12mi. Things kinda fell apart today. Oh well.

Friday Apr 9, 2021 #

Note
slept:8.7

10 AM

Gravel Bike/ Dirt 1:34:05 [3] 20.82 mi (13.3 mph) +981ft
shoes: Specialized Pathfinder 2

CO/UT Gravel loop. Legs ok. Rest of the body was good. Pretty fun. Sunny and cool.

Thursday Apr 8, 2021 #

Note
slept:8.0 (rest day)

Decent van sleep. Back in CO!
Was going to run or ride but didn't. Back at it tmw.

6 PM

Strength Training 3:00 [3]

2min plank, 2x 15 push ups

Wednesday Apr 7, 2021 #

Note
slept:9.0

Decent sleep. Legs kinda sore but ok.

Strength Training 3:00 [3]

2min plank with push ups, ~40 lunges

3 PM

Road Run 2:44 [3] 0.32 mi (8:32 / mi)
shoes: Adidas Boston

Wichita Whole Foods p-lot jog

Tuesday Apr 6, 2021 #

9 AM

Gravel Bike/ Dirt 6:40:31 [3] 76.46 mi (11.5 mph) +4104ft
slept:6.8 shoes: Specialized Pathfinder 2

Day 2 and the end.Took 412 to Bentonville from Marble. Thanks to the Waltons for the Greenway.

Monday Apr 5, 2021 #

11 AM

Gravel Bike/ Dirt 5:26:28 [3] 62.74 mi (11.5 mph) +3568ft
slept:9.1 shoes: Specialized Pathfinder 2

AR High Country Route to Madison County Wildlife Mgmt Area.

Sunday Apr 4, 2021 #

1 PM

Road Run 3:11 [3] 0.4 mi (7:57 / mi)
slept:7.6 shoes: Adidas Boston

Saturday Apr 3, 2021 #

Note
slept:6.9 weight:133lbs

Road Run 2:55 [3] 0.31 mi (9:24 / mi)
shoes: Specialized Pathfinder 2

Friday Apr 2, 2021 #

5 AM

Gravel Bike/ Dirt 1:00:04 [3] 15.07 mi (15.1 mph) +364ft
ahr:116 max:142 slept:6.1 weight:134.2lbs shoes: Specialized Pathfinder 2

Cold ride to work. Generally out of it but not terrible. Up late after longer than expected backyard consult. NBD.

3 PM

Gravel Bike/ Dirt 1:09:43 [3] 17.34 mi (14.9 mph) +1056ft
ahr:130 max:162 shoes: Specialized Pathfinder 2

Ride home. Sunny and nice. Legs were ok. Kept the effort as easy as possible. Came home via Dimple Dell/ Wasatch. Backpack was heavy. Got it done. Still fun.

Thursday Apr 1, 2021 #

5 AM

Road Run 1:07:00 [3] 8.05 mi (8:19 / mi) +674ft 7:43 / mi
slept:6.5 weight:134.4lbs shoes: Ride ISO2 Gray

Easy to mod effort up to first BSA camp in MC Cyn. Quads felt heavy but ok. Left IT band bugged for a few minutes after the turnaround but NBD. Feeling ok but need to catch up on sleep.

4 PM

Gravel Bike/ Dirt 1:14:10 [4] 20.04 mi (16.2 mph) +1252ft
ahr:134 max:163 shoes: Specialized Pathfinder 2

Quick trip to SHP for a few laps before having to be home to talk to a guy. Really nice out. Legs not bad. Fun one.

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