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Training Log Archive: chino

In the 30 days ending Apr 30, 2023:

	activity	#	time	miles		km		+ft
	Road Run	18	19:30:23	147.0	(7:58)	236.57	(4:57)	5180
	Trail Run	4	5:30:29	36.9	(8:57)	59.38	(5:34)	2624
	Cycling- Road	4	5:29:30	60.68	(11.0/h)	97.65	(17.8/h)	3052
	Yoga/ Stretching	32	3:03:00
	Strength Training	13	1:50:30
	Cycling-Trainer	3	1:30:25	26.72	(17.7/h)	43.0	(28.5/h)	691
	Gravel Bike/ Dirt	1	20:25	2.22	(6.5/h)	3.57	(10.5/h)	91
	Total	73	37:14:42	273.52		440.19		11638
	[1-5]	58	36:13:42
averages - sleep:8.2 weight:136.9lbs

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Sunday Apr 30, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:8.2 weight:136.2lbs

Getting lighter earlier faster. 1.5 beer, 1g wine last night. Whoa. Watched half of The Batman. Feel ok this AM. Low grade tired but psyched to run.

9 AM

Trail Run 2:00:12 [4] 13.17 mi (9:08 / mi) +1581ft 8:12 / mi
ahr:144 max:167 shoes: Pegasus Trail 4

From home- Tent City BST out and back. ~8mi on trails. Legs tired but ok. Head stayed with it. 10oz water, 1 gel. Sunny, warm. Crowded at times but ppl are still being nice to each other. Tried to stay w/ some Walmsley-looking guy on last Parleys trail pitch, which was a nice distraction for that last climb.

1 PM

Cycling- Road 50:40 [3] 8.15 mi (9.7 mph) +558ft
shoes: Specialized Pathfinder 2

Mellow spin to SHP and back w/ B and C. No knee pain. Chilled at the park for a while. Nice day.

8 PM

Strength Training 3:00 [1]

30lb db press 3x12
weighted core stuff

Saturday Apr 29, 2023 #

Road Run long 2:07:03 [4] 16.04 mi (7:55 / mi) +938ft 7:30 / mi
ahr:142 max:160 shoes: Endorphin Pro 2 - White

SLCTC group run form home. 2 gels, 10oz water. Ran with T the first 11mi. Legs and head were good but it was brisker than I needed to be running. It felt good though, made the time pass fast. Last mile home was a little ragged. Cool, nice temps. Psyched I got up early to go. Body held up pretty well really until the end.

5 AM

Yoga/ Stretching 2:00 [0]
slept:8.5 weight:136.2lbs

So so sleep. 1.5 beer last night. Nice job hitting foam roll and theragun last night. Feels like it's making a difference, esp w/ rt knee out of bed. SLCTC run on tap, then house stuff.

11 AM

Yoga/ Stretching warm up/down 5:00 [1]

3min core

Friday Apr 28, 2023 #

5 AM

Road Run 37:33 [3] 4.45 mi (8:26 / mi) +152ft 8:10 / mi
ahr:126 max:143 slept:7.0 weight:136.2lbs shoes: Ride 15 Yellow/Blue

Easy in the cold wind. Almost stopped at 10min but leg felt better as I got going. Plan was 30-40min. Being greedy. Thorough foam roll and theragun sesh before bed helped a lot. No bevs after PM run- nice job!

Ok sleep. Thought I'd be out as soon as I hit the pillow. But, it took 10+ minutes to fall asleep. Woke once at 3-ish. Psyched for the weekend. The end of the school year is in sight.

6 AM

Yoga/ Stretching warm up/down 8:00 [1]

4min core post-run

4 PM

Strength Training 3:00 [1]

30lb db press 10,10,12
30lb db curl 6,8,8
30lb db woodchop x14
20lb KB woodchop x 30

Thursday Apr 27, 2023 #

5 AM

Road Run 53:24 [3] 6.42 mi (8:19 / mi) +279ft 7:59 / mi
ahr:129 max:142 shoes: Ride 15 - Gold

Easy in cool temps. Legs still a little tired but moved better today. Head was better this AM- getting psyched for nicer weather, summer break. Decent jog. Hope to hit Flying Irish group run tonight. Make it happen.

6 AM

Yoga/ Stretching warm up/down 10:00 [1]
slept:7.5 weight:138.2lbs

5x 20 pushups on the minute
90sec core

Lights out at 8:30-ish. Decent sleep. Ate no bake cookie last night. I hate myself. :) Better luck today...Took a minute to get out of bed- still a little low mo but heading in the right direction. 1 beer last night.

6 PM

Road Run 1:03:23 [3] 7.01 mi (9:02 / mi) +363ft 8:37 / mi
ahr:127 max:154 shoes: Ride 15 - Gold

Flying Irish group run. 2mi wu before and ~1mi back to car after. Parked at SHP. Only 2 other ppl bc tonight was a trail run night. Fun, mellow jog. Legs and head decent. Nice evening. Psyched I went. So much water in SHP- crazy. Lots of ppl out everywhere.

Wednesday Apr 26, 2023 #

5 AM

Road Run 51:24 [3] 6.06 mi (8:29 / mi) +308ft 8:06 / mi
ahr:128 max:143 slept:6.9 weight:138lbs shoes: Ride 15 Yellow/Blue

Slow and easy. Legs still sore in spots. Left hamstring mostly but overall ok. Maybe no run tmw. Mellow jog in colder than expected temps but not bad. Good to get out.

No bevs last night after PM shift- nice job. Had dreams, which is a sign of good sleep. I want to clean up my diet, man. Been averaging 3 bars a day this week. Do better today.

6 AM

Yoga/ Stretching 9:00 [1]

5min core post-run

4 PM

Cycling- Road 24:37 [3] 5.19 mi (12.6 mph) +289ft
shoes: Specialized Pathfinder 2

To library and back. Left knee woke up a little bit. Lame. Just need to work on my pedalling form/ hip position. Nice day. Fun ride. Drivers are psycho.

Tuesday Apr 25, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.8 weight:137.6lbs

1 beer last night. Slept ok. Up til a little after 9 after watching An Unlikely Duo on youtube, which was good. Still a few little aches in the legs. But, I think I'll run easy tmw. Long work day on tap. Only 4 more weeks of PM shifts.

4 PM

Strength Training 7:00 [1]

15lb db alt chest press 3x 1min
30lb db suitcase carry 1min per side
15lb KB heartbeat 1min
10lb KB curl+press 1min
15lb KB curl+press 1min

More stuff just to move bt shifts. Body slowly feeling better.

Monday Apr 24, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:8.0 weight:136.4lbs

1 beer last night. Pretty solid sleep. Body tired but ok. A little sore.

5 PM

Strength Training 5:00 [1]

40 RR pull ups in sets of 3-7, rest int 1-3min
3x 20 1 leg bridge
1min ab wheel
30 @15lb db woodchop
8lb db shoulder fly x12, side raise x12

Random exercises to move a little bit. Feel tired today. Need a good full body routine.

Sunday Apr 23, 2023 #

7 AM

Yoga/ Stretching 9:00 [0]
slept:9.0

4min core post run
Decent van sleep but probably low quality bc of 2.5 beers I had, followed by one of the best and biggest cinnamon rolls I’ve ever had.

10 AM

Road Run 51:22 [3] 5.34 mi (9:37 / mi) +245ft 9:13 / mi
ahr:128 max:146 shoes: Ride 15 Yellow/Blue

Easy w/ B in Springdale. Last .8mi on trail by river park. Really nice AM. Legs sore and kinda stiff. Energy not too bad though.

Saturday Apr 22, 2023 #

7 AM

Road Run race 1:21:20 [5] 12.77 mi (6:22 / mi) +121ft 6:19 / mi
ahr:169 max:179 shoes: Endorphin Pro 3 - Pink

So. Utah 1/2 Marathon (so short)
First 9 miles were sub 82 pace but I knew I didn’t have the fitness today. Feel ok about it though. Didn’t get passed. 19th OA, 1st M45-49. No one older than me beat me. Nice conditions. 1 beer last night, done by 5:30. Decent van sleep.

1st 3mi very aided, then pretty honest on the paved path for the rest. Always happy for sub 6min miles- even kept the effort reined in. The miles markers were placed ~.25mi early. The AS placement was random. Overall, I had a good enough time. But, I don't think I'd recommend the race or do it again. I know I can go sub 82, probably sub 80. Keep with the faster rd stuff if that's the route I want to pursue.

5:58, 5:54, 5:58, 6:12, 6:16, 6:23, 6:29, 6:36, 6:34, 6:37, 6:47, 6:40, 6:26 pace for last .77mi

No real wu bc of shuttle to the start snafu. Worked out fine. No cd but walked around St. G a lot afterward.

Friday Apr 21, 2023 #

7 AM

Road Run 32:56 [3] 4.03 mi (8:10 / mi) +103ft 7:59 / mi
ahr:130 max:156 slept:7.6 weight:137lbs shoes: Ride 15 - Gold

Easy + 4x 20sec stride on 2min after 18min. Legs and body ok. Just feel like I've hardly run lately, of course. I think my body has dug the rest. Energy wasn't rad bc of bad nutrition yesterday. Ate 4 bars. Jeez.

1.3 beer (helped B w/. hers) after the PM shift last night. Frazzled. Psyched for the weekend. Forecast looks good- just have to survive the drive.

8 AM

Yoga/ Stretching warm up/down 7:00 [1]

3min core post-run

Thursday Apr 20, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.1 weight:137.4lbs

No bevs last night after PM shift. Nice job. In bed a little after 10 after 40min phone call w/ college friend. Body ok this AM. Long-ish work day today but tmw off. Starting to get more psyched for the weekend and summer rippin. Weight up from eating all day yesterday, which is good.

Wednesday Apr 19, 2023 #

Note
slept:0.8

Nap in the van bt shifts. Nice job.

5 AM

Yoga/ Stretching warm up/down 7:00 [1]
slept:7.6 weight:136.4lbs

3min core post-run

Road Run intervals 42:10 [3] 5.04 mi (8:22 / mi) +159ft 8:07 / mi
ahr:130 max:156 shoes: Ride 15 Yellow/Blue

Body pretty good out of bed. Legs felt like they hadn't run in 2 days but ok. Easy out on the usual route, then 6x 30sec fast on 2min. 2nd rep was only ~20sec bc I ran into B.

Pace got down to 5:45-6:10. I just might be able to have a good run on Saturday. Obviously, the L ride on Sunday was a poor training move. But, it was a necessary life move.

1 beer last night and lights out by 8:05. Decent sleep. Feeling better about/ more interested in racing on Sat, which is encouraging. PM shifts the next 2 nights. Glad I decided to take the opp to not work last night.

Tuesday Apr 18, 2023 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:8.1 weight:136.4lbs

Lights out before 9 last night. Decent sleep. 1.5 beer last night. Maybe/ likely another rest day. Left knee feeling fine walking. Still tentatively planning to race on Saturday, if only to still take Friday off work and be in nice weather. Considered reg'ing for SLC 1/2 but weather doesn't look great here. Whatever. Apathy cloud still hovering over me. Ride it out.

5 PM

Yoga/ Stretching 9:00 [0]

5min core + foam rolling

Monday Apr 17, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:6.9 weight:135lbs

1 beer last night after getting home ~8 from fam thing. Left knee kinda sore in bed but mobility seems to be improving throughout the morning. The rest of my body, incl my head, has just a dull fatigue feeling.

4 PM

Strength Training 4:30 [1]

1min alt chest press 15lb db
3:30 core

Sunday Apr 16, 2023 #

7 AM

Yoga/ Stretching 10:00 [0]
slept:9.0 weight:136.2lbs

In bed at 9:45. Slept ok. 2 bevs. Body ok this AM. Lighter dinner and 2 small pieces of chocolate for treats.

3min core post-run

10 AM

Road Run 42:31 [3] 5.15 mi (8:15 / mi) +165ft 8:01 / mi
ahr:139 max:158 shoes: Ride 15 - Gold

Easy hood jog in the sun. Really nice AM. HR stayed high. Body felt okay though.

11 AM

Cycling- Road 9:48 [3] 2.07 mi (12.7 mph) +33ft
shoes: Specialized Pathfinder 2

Ride to REI to pick up HRM, then to the park to set it up, then home.

2 PM

Cycling- Road 4:04:25 [3] 45.27 mi (11.1 mph) +2172ft
ahr:112 max:153 shoes: Specialized Pathfinder 2

From home to T's. Left knee started hurting at 30min. B would've already almost gotten to T's so didn't want to call her to have her pick me up. Also didn't want to just go home and miss S' bday party entirely. So, I just kept going into the headwind and false flat. Stopped a few times to stretch. Walked a few times too. Luckily, it was a really nice day. Had a few route finding issues to stay on the various bike paths, esp in Draper. But, it was cool to check them out- had never been on/ didn't know about most of the paths bt Draper and Thanksgiving Point.

Elapsed time was 4:47 w/ stops and route finding, bathroom/ water refill stop. I may have very well sabotaged my race next Saturday. I don't think I care. I've asked a lot of running and, I guess, my body and, definitely, my mind over the past 6 months. I feel pretty cooked. This junk show of a ride at least let me be out almost all day to process some stuff. Whatever. Who cares?

The Wahoo hrm seemed to work fine. Dig using the Bolt- just need to learn how to better use the features.

Saturday Apr 15, 2023 #

7 AM

Yoga/ Stretching 10:00 [0]
slept:8.9 weight:138.2lbs

1.5 beers last night. Weight is bugging me.

5min core post-run.

10 AM

Road Run tempo 1:33:00 [5] 12.12 mi (7:40 / mi) +64ft 7:38 / mi
ahr:147 max:174 shoes: Endorphin Pro 2 - White

From T's out and back on the MCT. Sunny and cool. Crosswind turned into a bit of headwind on the way back.
8.5mi E to gray zone, then 2mi at goal race pace. Lost a few seconds crossing the street in the first mile. 6:22, 6:20. Was into a headwind inbound so I feel decent about the 2mi effort. Def feeling the last few workouts though. Initiate recovery week. Felt like I couldn't keep hr down during 1st 8.5mi. No water or calories.

Friday Apr 14, 2023 #

5 AM

Road Run 53:33 [3] 6.52 mi (8:13 / mi) +260ft 7:55 / mi
ahr:132 max:146 slept:7.0 weight:138.2lbs shoes: Ride 15 Yellow/Blue

Weight the highest it's been in a while. WTF? Haven't had treats the past 2 nights. Legs a little heavy this AM but actually moved ok. 30F but nice AM. Decent jog.

6 AM

Yoga/ Stretching warm up/down 8:00 [1]

3:30 core post run

Thursday Apr 13, 2023 #

5 AM

Road Run tempo 1:03:55 [4] 8.55 mi (7:29 / mi) +128ft 7:22 / mi
ahr:146 max:170 slept:7.0 weight:137lbs shoes: Endorphin Speed 2

1 beer last night. Decent sleep. Maybe allergies bugging me a little- breathing not great this AM.

2.22mi wu
6800m steady state in
6:51, 6:44, 6:41, 6:40, 98
2.05mi cd

Goal pace was 6:38-6:53. Took 2k to mentally engage then got into a good rhythm with gradually increasing pace. Prescribed workout was 6mi but didn't have time. Finished strong but def was getting tired during last 800. Solid effort. Nice AM before the snow returned.

6 AM

Yoga/ Stretching 9:00 [1]

4min core post run

4 PM

Strength Training 2:00 [1]

1 leg bridge
3x 20 body weight
1x 20 +15lb
1x 20 body weight squats

Wednesday Apr 12, 2023 #

5 AM

Road Run 46:05 [3] 5.51 mi (8:22 / mi) +219ft 8:04 / mi
ahr:127 max:142 slept:6.7 weight:137.6lbs shoes: Ride 15 - Gold

Nice morning. Warmer than yesterday, but cold temps are coming back soon. No bevs last night after PM shift but basically ate choc chips for dinner. Stop it, dude. Pretty low energy, uninspired run. Busy, long work day hanging over me. Life stuff on my mind. Just show up today. Be nice. Be open to having a good day. I only get one shot at it.

6 AM

Yoga/ Stretching 8:00 [1]

3:30 core post run

5 PM

Strength Training 2:30 [1]

51 pull ups in 14 total sets of 2-5 on the minute.

Tuesday Apr 11, 2023 #

5 AM

Road Run 1:03:23 [3] 7.53 mi (8:25 / mi) +349ft 8:04 / mi
ahr:126 max:141 slept:6.0 weight:137.6lbs shoes: Ride 15 Yellow/Blue

Did not sleep well. Body felt good out of bed. Just sleepy. Easy jog in shorts and long sleeve shirt. Really nice AM. Legs felt fine. Just slow until the last couple miles. 1 beer last night.

6 AM

Yoga/ Stretching warm up/down 9:00 [1]

post run- 4min core, 30sec per leg stick massage calves

4 PM

Strength Training 3:00 [1]

3x 1min alt 15lb db chest press bt shifts

Monday Apr 10, 2023 #

6 AM

Yoga/ Stretching 2:00 [0]
slept:8.6 weight:137.2lbs

Slept ok. 1 beer, 1 wine last night.

6 PM

Strength Training 1:00 [1]

35 push ups to let off some steam
10, 12 before work

Sunday Apr 9, 2023 #

Yoga/ Stretching 10:00 [1]

7min total core for the day

8 AM

Note
slept:10.4 weight:137.2lbs

So hard to get out of bed. Body fine. 1 beer, .5 wine plus gorp x2. Get a hold of yourself, man.

10 AM

Road Run tempo 1:31:31 [4] 12.15 mi (7:32 / mi) +890ft 7:03 / mi
ahr:152 max:172 shoes: Endorphin Pro 3 - Pink

~6.05mi up Emigration (just past hairpin turn) easy to mod, then 5mi aided T in 6:12, 6:15, 6:15, 6:15, 6:17. 1mi cd. 5oz water, no calories.

Sunny and warm. Legs heavy at the start but came around. Tried to stay relaxed, not force the pace. Goal was sub 6:30, so I feel good about how it turned out. KT taped the left Achilles. Everything felt good. Idk if I'll be able to go sub 80min in 2 weeks. But, sub 82 would be cool. We'll see.

Saturday Apr 8, 2023 #

7 AM

Note
slept:8.8 weight:137lbs

Solid sleep. 1 beer last night. Nose a little stuffy but body feels good.

11 AM

Road Run 1:00:25 [3] 7.14 mi (8:28 / mi) +339ft 8:06 / mi
ahr:137 max:154 shoes: Ride 15 - Gold

Easy hood jog in the sun and shorts! Super nice weather. Yes! Left Achilles was dormant but on my mind. No KT tape today. Everything is fine. Couldn't keep HR down today. Legs just a little tired from yesteday.

12 PM

Yoga/ Stretching warm up/down 4:00 [1]

1 PM

Strength Training 7:00 [1]

4min core
39 pull ups- sets of 5 on RR, sets of 3 on HB

Friday Apr 7, 2023 #

10 AM

Trail Run 2:03:41 [4] 14.02 mi (8:49 / mi) +759ft 8:24 / mi
ahr:140 max:157 shoes: Pegasus Trail 4

From CG- Lasso-Chisholm- Rodeo (PR in 82:46 but not trying)- Rowdy- Chisholm-Lasso to hit 14. 10oz water, 1 gel. Sunny, cool, breezy. Legs pretty good. Achilles good. Maybe the most fun I've had on the Rodeo loop.

1 PM

Yoga/ Stretching 9:00 [3]
slept:9.0

90sec plank
Foam roll, stick

Thursday Apr 6, 2023 #

Yoga/ Stretching 9:00 [3]
slept:9.0

3min core
Foam roll, stick
102 push ups in sets of 10-12

11 AM

Trail Run 48:48 [3] 5.2 mi (9:23 / mi) +227ft 9:01 / mi
ahr:131 max:147 shoes: Pegasus Trail 4

Easy jog on the CG trails to test the Achilles. Felt good.

4 PM

Gravel Bike/ Dirt 20:25 [2] 2.22 mi (6.5 mph) +91ft
shoes: Specialized Pathfinder 2

Mellow trail spin w/ B and C before dinner. Fun.

Wednesday Apr 5, 2023 #

7 AM

Yoga/ Stretching 3:00 [0]
slept:9.3 weight:136.2lbs

Up at 6:45. 1.5 bevs last night. Living The Shining. Another 6in or so of snow last night. Knee deep in the backyard. Body decent out of bed. Neck kinda stiff. Maybe run tmw. Weather will determine if we head south today or not. Hopefully this is the last day of this storm. Whatever. I have zero control over it.

10 AM

Cycling-Trainer 45:25 [3] 14.0 mi (18.5 mph) +320ft
ahr:127 max:152

Zwift. Longer ride. Less boring. Legs ok but left knee/ IT band got mad a few times. Had fun a few times.

11 AM

Yoga/ Stretching 6:00 [1]

3min core post ride

Tuesday Apr 4, 2023 #

8 AM

Yoga/ Stretching 2:00 [0]
slept:8.8 weight:135.8lbs

Broken sleep. 1 beer + gorp last night. Body not bad out of bed. Left calf not mad, but tender to the touch. Snowed all night, snowing now. Not sure if I'll ride on the trainer today. I don't want to anger my back or IT band. TBD. Busy trip prep day.

KT taped left Achilles to feel proactive, tap into some placebo.

12 PM

Cycling-Trainer 36:00 [3] 10.12 mi (16.9 mph) +269ft
ahr:115 max:144

Zwift easy w/ some a few big gear sprints. Man, that was boring. Left IT band woke up a little bit but fine. Still snowing. Now to see if the Achilles gets made later...

Strength Training 3:30 [1]

core. I am so low mo today.

3 PM

Strength Training 1:00:00 [3]

Got in the zone shoveling the driveway. Sustained upper body cardio and strength. Nice.

Monday Apr 3, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:10.0 weight:137lbs

1 beer plus gorp after not eating much at a fam dinner. So much more snow overnight. Left calf sore from self massage beat down yesterday. Achilles good out of bed but woke up a little when I was shoveling.

11 AM

Strength Training 9:00 [2]

205 push ups in sets of 10-20
3x 2min core
3x 20 1 leg bridge

5 PM

Cycling-Trainer 9:00 [3] 2.6 mi (17.3 mph) +102ft

Put the bike on the trainer and tested out the setup for a likely AM spin tmw. Didn't feel the Achilles. At least I'll be able to do some cardio tmw and Wed AM.

Sunday Apr 2, 2023 #

8 AM

Yoga/ Stretching 2:00 [0]
slept:9.3 weight:136.2lbs

No treats last night. Nice job not eating when I’m not hungry before bed. 2 bevs last night, done by 7:10. Lights out at 10:10. Body ok out of bed. Gray, cloudy, but not super cold, though big storm is on the way.

11 AM

Trail Run 37:48 [3] 4.51 mi (8:23 / mi) +57ft 8:17 / mi
ahr:136 max:154

Easy to mod at Liberty Park. Achilles woke up at .3mi. Didn’t feel any pain at faster paces but jogging made it mad. Nuts. I felt so good. Don’t panic. No running for the next 48 hours. Do the PT things but don’t overdo it.

12 PM

Note

Achilles mad post-run. Elevating and icing. Took 400mg ibu. Dang this flared up fast.

Saturday Apr 1, 2023 #

7 AM

Yoga/ Stretching 2:00 [1]

10 AM

Road Run intervals 1:55:25 [4] 15.17 mi (7:36 / mi) +98ft 7:34 / mi
ahr:152 max:179 slept:10.0 weight:137.6lbs shoes: Endorphin Pro 2 - White

JRP 123rd So TH
Wind from the south. Back and forth, never more than 2mi form the car.

2.5mi wu
6x 1mi / 3min jog
5mi cd
Goal for 1st mi rep was sub 6:40, then wanted sub 6:20 for the rest. Drank a flask of Skratch before cd. Left achilles kinda awake during wu but didn't feel it during reps or really during cd. It felt mad when walking around later. Hmm. Stick, foam roll, theragun when we got home. TBD. Solid workout though. Feeling curious now about the HM in 3 weeks, unless I'm injured.
Miles were 6:29, 6:23, 6:08, 6:06, 6:18, 6:13. Mi 1 into the wind. Mi2 first 1k into the wind. Mi3, 4 wind-aided. Mi5 first .25mi into the wind. Mi 6 semi-aided but had some crosswind.

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