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Training Log Archive: chino

In the 30 days ending Jun 30, 2023:

activity # timemileskm+ft
  Road Run22 28:36:35 205.62(8:21) 330.91(5:11) 14067
  Trail Run6 12:16:05 71.32(10:19) 114.78(6:25) 10035
  Yoga/ Stretching36 2:38:30
  TRACK!2 1:14:48 9.57(7:49) 15.4(4:51)
  Strength Training12 38:00
  Total76 45:23:58 286.51 461.09 24102
  [1-5]56 44:38:58
averages - sleep:8.2 weight:136.4lbs

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Friday Jun 30, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:8.1 weight:136lbs

1 beer last night. Dog woke me up at 4:30. NBD. Feel ok out of bed.
7 AM

Road Run hills 2:23:00 [4] 16.12 mi (8:52 / mi) +2888ft 7:35 / mi
ahr:142 max:168 shoes: Ride 15 - Gold

Up MC Cyn rd to the top from home (11mi), then attempted aided T on return to the gate (where B parked for her long run). Couldn't get legs to move though. NBD. Mi 12-15 in 716,654,704,645, then mid 6 pace for last 1/2mi, 1/2mi jog/shuffle cd. Stopped at gate and got a ride home w/ B.

I felt pretty strong in the canyon, esp on the 4.5mi after the gate. 20oz water, 3 gels. Def felt ragged the last 2mi or so. Good efforts the past few days. Left hip was fine.
11 AM

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

3min core when I got home

Thursday Jun 29, 2023 #

7 AM

Yoga/ Stretching warm up/down 4:00 [0]
slept:8.7 weight:136.4lbs

Felt beat up out of bed. 1 beer, .3 wine and 3 cinnamon rolls last night. Yeah! Low back stiff. Struggle bus.
8 AM

Road Run 1:08:03 [3] 8.14 mi (8:22 / mi) +386ft 8:00 / mi
ahr:134 max:155 shoes: Brooks Glycerin 20 - Lime

Easy + 6x 30/30 in last mile. Legs and body tired but good run overall. I was a little worried based on how I felt out of bed. My shoulders are even a little sore (from the vest I assume). Head stayed in a good spot. Nice job.

Left hip flexor was barely awake a couple of times. But. it felt the best it's felt all week, although there is a hand-size bruise running length-wise down my thigh. Feels better overall with daily theragun, stretching, foam roll of IT band/ glute.
10 AM

Strength Training 6:00 [3]

5min core
2x 20lb KB squat + woodchop (1st 20)/ heartbeat (last 10) x30
RR pull ups 5,7,8,8,3,9

Wednesday Jun 28, 2023 #

6 AM

Yoga/ Stretching warm up/down 4:00 [1]
slept:8.2 weight:135.4lbs

1 beer, 1 wine last night while finishing John Wick 4.
10 AM

Trail Run long 4:14:38 [4] 23.5 mi (10:50 / mi) +4972ft 9:02 / mi
ahr:137 max:157 shoes: Ride 15 Yellow/Blue

6 gels, 50oz water, 17oz Skratch- refilled at Deso spring.

BH TH- up rd- GWT- Red Lover Ridge- Deso Lake- connector to Dog Lake- Big Water - connector trail to Elbow Fork- P line to BH TH.

Cool day w/ random sun. Not many ppl out. 1 more gel would've been nice- got hungry early. Last 2mi were a little ragged but overall really enjoyed being out there. Just wanted an easy day on my feet up high. The run was hard but awesome. Need to not worry about sticking to a training program. Listen to my body. Don't overcook myself mentally or physically.

Left hip flexor did really well overall, only felt kind of mad the last 2mi but mobility was fine considering how long I'd been out.

Tuesday Jun 27, 2023 #

6 AM

Yoga/ Stretching 2:00 [0]
slept:7.0 weight:135.8lbs

Slept poorly. Bailed on MC Cyn run plans. Just want to have a chill day. Legs are still tired. Don't stress. Having a hard time feeling unwound so far this break. So much yard/ house stuff going on and money going out w/out any fun trips yet.
8 AM

Road Run 45:08 [3] 5.42 mi (8:20 / mi) +218ft 8:01 / mi
ahr:126 max:141 shoes: Ride 15 - Gold

Easy hood jog. Nice job keeping short. Left hip better. Rt ankle/ Achilles kinda niggly a couple times but NBD. Body just needs to recover from last month of volume and intensity. Feeling better/ good about the race series and how I ran. I had hoped to feel fresher this week after lower mileage last week. But, I've done more intensity (plus 24mi L run) in the past month than I've done in a long time. Feeling more psyched for one last long L run this week before 50k taper. Stop being so mental.
9 AM

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

post run-
5min core, plus 20lb KB squat + woodchop x 30

Monday Jun 26, 2023 #

6 AM

Yoga/ Stretching 2:00 [0]
slept:6.7 weight:135.6lbs

Awake past 11 last night after Cake show, which was awesome. Amazing evening after roasting in line. NBD. 2 beers over ~5.5 hours.

Left hip still awake but much better today. Feeling better mentally too. Easy dirt run planned for the day, then yard work.
8 AM

Trail Run 1:19:44 [3] 8.02 mi (9:57 / mi) +819ft 9:04 / mi
ahr:133 max:153 shoes: Ride 15 Yellow/Blue

Parked ay Rsnake G TH, up RG to P-line-to rd at Church Fork- down rd- up RG connector ~.35mi and back to hit 8. Rd descent was ok but def woke up hip flexor, really just on the steep parts. Not worried about it- keep doing the stretches, theragun.

Stopped 2x to do runner's lunge stretch, which seemed to help left hip. It's loosening up but def there. Overall, didn't impact stride too much. My legs are still just tired. 2nd half of run felt good though. Fun to get up there- need to do that more while I'm off.
1 PM

Strength Training 4:00 [3]

In a rush before dentist appt.

30lb db press 15,15,20
2:30 core
15lb db curl X 20

Sunday Jun 25, 2023 #

8 AM

Yoga/ Stretching 2:00 [0]
slept:10.3 weight:135.6lbs (rest day)

Big sleep! 2 beers last night plus cake and ice cream. Party on. Left hip flexor still hurts but not panicking. Rest of body just feel like I raced yesterday. Head is better. Yard work today then cake concert tonight!

Looking at log from early June'13 when I had the same left hip flexor pain, MT Jen thought it might be a glute/hamstring issue. Need to get back on 1 leg bridges again- maybe that will help.
9 AM

Strength Training 1:00 [3]

1 leg bridge- 20,20,25
12 PM

Strength Training 3:30 [1]

Core

Saturday Jun 24, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:8.1 weight:136lbs

Slept so so. Felt ok out of bed.
7 AM

Road Run 27:35 [3] 3.14 mi (8:47 / mi)
ahr:122 max:148 shoes: Ride 15 - Gold

Felt really good on the wu. Fun to jog w/ Mel. Strides, drills.
8 AM

Road Run race 1:03:09 [5] 9.34 mi (6:46 / mi) +979ft 6:09 / mi
ahr:165 max:171 shoes: Endorphin Pro 3 - Pink

SLCTC 15k
4th of 7 M40-49
12th of 62 OA
Felt really good first 1.5mi then left hip flexor got pissed. It settled down a little so I thought it might be a cramp. Just tried to keep it steady. Hit turnaround at 35 flat. Def didn’t feel as great on descent as 2 weeks ago. Got passed/ smoked by one guy on the descent. Oh well. Hip stayed consistently awake for the rest of the race. Idk if I’m now injured or not. Def didn’t send the R&R week- got greedy with speed on Tuesday. Crashes mentally after the race. All of the recent house stuff just caught up with me. I ran pretty well. I’ve just gone too deep the last few weeks. Stay calm. Take it easy the next few days. My hip flexor feels the way it did summer of 2013 when I tried to jump right into marathon training after UT valley half.
723,723,727,737,708,604,610,557,557,549 pace for last .34mi
Goal pace on the ascent was sub 8 so nice job on the ascent. Always psyched on sub 6min miles. Good effort. Just hope I’m not injured now.
2 PM

Strength Training 2:30 [1]

2min core + 20lb KB woodchop x 30

Friday Jun 23, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:8.4 weight:135.8lbs

1 beer and .3wine last night. Watched Wrath of Becky, which was dumb fun to watch.
11 AM

Road Run 54:37 [3] 5.82 mi (9:23 / mi) +358ft 8:52 / mi
ahr:119 max:143 shoes: Brooks Glycerin 20 - Lime

Easy on the PRT w/ B from Timp Park. Sunny and kinda warm. Legs and head fine but not rad. ran ~1.5mi on dirt on the inbound which I was a little too lazy for. Fine jog. Just feel generally tired. Hopefully, I'll feel better tmw for the 15k.

Thursday Jun 22, 2023 #

6 AM

Yoga/ Stretching 2:00 [0]
slept:8.0 weight:136lbs

1 beer last night.
8 AM

Road Run 1:09:02 [3] 8.37 mi (8:15 / mi) +419ft 7:52 / mi
ahr:131 max:152 shoes: Ride 15 - Gold

Easy to mod in the hood. Cool, partly sunny. Kinda windy. Legs and head ok, though legs more tired than I expected them to feel. NBD. Prob easy 30-40min tmw then hopefully strong 15k on Sat.
9 AM

Yoga/ Stretching warm up/down 6:30 [1]

4:30 core post-run

Wednesday Jun 21, 2023 #

7 AM

Yoga/ Stretching warm up/down 9:00 [1]
slept:8.2 weight:136.8lbs

4min core + 20lb KB woodchop/squat x30
1.5 beer last night
More yard work today. Me vs. the sprinkler vs. myself
8 AM

Road Run 49:23 [3] 6.04 mi (8:11 / mi) +247ft 7:52 / mi
ahr:126 max:141 shoes: Brooks Glycerin 20 - Lime

Easy hood jog. Legs kinda tired but moved pretty well. Sunny and cool. Every day of this cooler weather is a gift. So rad.

Tuesday Jun 20, 2023 #

5 AM

Yoga/ Stretching warm up/down 4:00 [0]
slept:7.7 weight:137.4lbs

1.5 beer last night. Lights out around 8:50. Slept pretty well.
6 AM

Road Run warm up/down 39:25 [3] 4.4 mi (8:58 / mi) +34ft 8:54 / mi
shoes: Endorphin Pro 2 - White

26:40 2.81mi wu incl drills
12:35 1.59mi cd

TRACK! 36:36 [5] 4.6 mi (7:57 / mi)
ahr:132 max:171 shoes: Endorphin Pro 2 - White

3x1000m/ 200m walk/jog @15k pace (goal sub 6:30)
4x400m / 200m walk/jog @5k pace (goal 6)
4x 200m/ 100m wak/ jog @hard
3:58, 4:03?!, 4:01
87,88,89,88
40, 41, 40, 41

Solid effort. Just wanted to run smart, pace it evenly. Mostly succeeded. Felt confident. Cool and rainy. Legs and head decent. Glad I went.
1 PM

Strength Training 4:00 [3]

3min core
RR pull ups- 8,8,10,8,8

Monday Jun 19, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:8.6 weight:137lbs

Slept ok. 22 of Big Bad Baptist last night- whoa. At least it's out of the house now. Psyched for the rest day and R&R week. Body tired but feeling ok. Just need a little recharge.
9 AM

Strength Training 4:00 [3]

15lb db curl 3x 30 (each arm)
30lb db press 3x 20
bodyweight squat 3x 20
20lb KB woodchop 30, 26
2 PM

Strength Training 1:00 [3]

57 push ups exercise snack

Sunday Jun 18, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:8.5 weight:136.8lbs

Not too beat up out of bed, though it took me a while to get up. Slept ok. 1.5 beer last night + more than usual treats bc B's mom gave us some awesome cookies.
10 AM

Trail Run 44:20 [3] 4.01 mi (11:03 / mi) +452ft 9:59 / mi
ahr:111 max:138 shoes: Nike Terra Kiger 8

Slow and easy w/ B from O Smith. Legs and head pretty cooked, although I got the leg to spin a bit on the descents. Saw 3 snakes, kinda almost stepping on the first one- a coiled rattler. Fine enough jog. Just super tired.

Saturday Jun 17, 2023 #

4 AM

Yoga/ Stretching warm up/down 3:00 [0]

6 AM

Road Run long 3:20:39 [4] 24.09 mi (8:20 / mi) +102ft 8:18 / mi
ahr:128 max:155 slept:6.1 weight:136lbs shoes: Endorphin Pro 2 - White

Slept poorly but felt fine enough out of bed. 1.5 beer last night.

Track club group run on the JRP. Slow and easy first 2 hours with Tracy and Ken. Met up w/ 8am group and then got dropped by Mel and Neal within the first mile. NBD though since I had already run 2.5x longer than they had. Last 9mi were all under 8min. Gel every 30min starting at 60min. 20oz water. ~15oz Skratch at van at 2hrs. Solid effort. Body and head held up. Could've kept going but feel good about 24mi when original goal was 22.

Friday Jun 16, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:9.4 weight:135.4lbs

Big sleep finally. Kinda creaky out of bed.
8 AM

Road Run 1:00:27 [3] 7.3 mi (8:17 / mi) +358ft 7:55 / mi
ahr:127 max:142

Easy hood route. Cool and sunny- another awesome morning, even with a late start. Legs felt better than expected. Obsessing over the L run tmw. Typical. Really nice jog.
9 AM

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

post-run: 5min core+ 30 woodchops 20lb KB

Thursday Jun 15, 2023 #

6 AM

Road Run 2:06:29 [3] 14.31 mi (8:50 / mi) +1395ft 8:06 / mi
ahr:126 max:150 slept:6.2 weight:136.8lbs shoes: Ride 15 - Gold

Home- up MC Cyn rd to .5mi past Church Fk parking, turn around, up CF to P-line, down new connector, back on the rd. (~3.7 trail miles) 2 gels, 10oz water. Cool, gray, misty morning- so awesome. Legs were tired but moved overall. 6:35 aided mi12 felt kinda easy. Mini bonk during mi 10 descending to the rd. Glad I took 2 gels w/ me after no bfast.

Want to go into Sat AM long run w/ ~50mi for the week. Go a little longer today to allow for shorter/ easier tmw to recover a bit.

1.5 beer last night. Up til almost 10 w/ the guitar. Felt ok out of bed this AM.
8 AM

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

post run: 4min core, 15lb db curl x30 (each arm)

Wednesday Jun 14, 2023 #

6 AM

Road Run 36:48 [3] 4.33 mi (8:30 / mi) +130ft 8:16 / mi
shoes: Endorphin Pro 2 - White

17:43 2.07mi + drills wu
19:05 2.26mi cd

TRACK! intervals 38:12 [5] 4.97 mi (7:41 / mi)
shoes: Endorphin Pro 2 - White

6x 800/ 200 walk/jog (goal time= 3:02-3:05) in 307, 303, 303, 303, 302, 259.6
4 x150/ 250 walk/ jog in 28.8-29.1 each
Good one. Felt like I paced 800s well, didn't feel scared of them. Nice.

1beer, .3wine last night
7 AM

Yoga/ Stretching warm up/down 10:00 [1]
slept:7.8 weight:136.4lbs

post-run:
4min core
15db curl x30 (each arm)
15 body weight squats
2 PM

Note
slept:1.5

Nap. Whoa.

Tuesday Jun 13, 2023 #

Strength Training 1:00 [3]

RR pull ups-5, 6,6,6
Almost zero mo for pull ups this week. Maybe just really tired from last week.
5 AM

Yoga/ Stretching warm up/down 7:00 [1]
slept:7.8 weight:136.2lbs

4min core post-run
Lights out at 8:40. Not much sleep but felt decent out of bed.
7 AM

Road Run 1:46:21 [4] 11.31 mi (9:24 / mi) +1740ft 8:12 / mi
ahr:130 max:156 shoes: Ride 15 - Gold

From BH TH to end of the rd and back but took P line down from Elbow Fork. Kept the effort easy but first 5mi felt hard (all uphill, duh). Almost cold up there, not many ppl. Glad I went up there instead of the track group run. Maybe hit track tmw. So green up MC cyn right now. Some snow sections on last .5mi of the rd. Starred up Big Water but lots of downed trees. Need to be sure to get up there more before the rd. opens.

Monday Jun 12, 2023 #

7 AM

Yoga/ Stretching warm up/down 2:00 [0]
slept:8.4 weight:137.2lbs (rest day)

8 AM

Strength Training 4:00 [1]

15lb db curl x30 (each arm)
30lb db press-10+10alt, 12+8alt, 20
90sec Bailey core stuff (sore from this!)

Sunday Jun 11, 2023 #

9 AM

Road Run 1:12:12 [3] 8.33 mi (8:40 / mi) +345ft 8:20 / mi
ahr:128 max:140 slept:9.2 weight:137.2lbs shoes: Brooks Glycerin 20 - Lime

Slow and easy hood jog. Legs and head tired but decent enough jog. Kinda partied last night- 1.5 beer, 1/2g wine.
10 AM

Yoga/ Stretching warm up/down 10:00 [1]

4min core post-run
1 leg bridge- 2x 25
20lb KB squat- 2x 20
15lb db curl 1x 30 (each arm)

Saturday Jun 10, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.0 weight:137.2lbs

Slept poorly. Woke at 2 for about an hour, brain wheels spinning. Cloudy brain but gonna give this day a go. 1 beer last night. Plan to tempo the 10k today. Enjoy being out there this morning.
7 AM

Road Run warm up/down 1:19:20 [3] 8.8 mi (9:01 / mi) +679ft 8:24 / mi
shoes: Ride 15 - Gold

1/2 banana for bfast. ~8oz Skratch at the van after ~4.5mi of wu.

45:31 5.11mi wu
33:49 3.69m cd
8 AM

Road Run race 41:19 [5] 6.22 mi (6:39 / mi) +583ft 6:06 / mi
ahr:173 max:177 shoes: Endorphin Pro 3 - Pink

41:19 10th OA, 4th M40-49
23:06 up
18:13 down
Satisfied with the effort and result, esp with 56mi in my legs for the week already. Paced the first half way smarter than 2 weeks ago. Descent felt easier and smoother. Nice work.
7:21,7:25, 7:32, :52, 5:59, 5:52, 5:44, :35

Friday Jun 9, 2023 #

7 AM

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

Heavy from cafe rio. Wow. Up late messing with the sprinklers and talking to a neighbor. 1beer and .5g wine. Feel pretty beat up.
8 AM

Road Run 1:08:33 [3] 8.27 mi (8:17 / mi) +311ft 8:00 / mi
ahr:129 max:143 shoes: Brooks Glycerin 20 - Lime

Easy from home. First couple minutes were rough, then legs came around- crazy. Decent pace with mellow effort. Legs tired but body felt decent overall. Very nice surprise.
9 AM

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

5min core post-run
20 bodyweight squats

Thursday Jun 8, 2023 #

Yoga/ Stretching warm up/down 3:00 [1]

8 AM

Trail Run 3:03:54 [4] 19.05 mi (9:39 / mi) +2052ft 8:46 / mi
ahr:136 max:155 slept:8.5 weight:136lbs shoes: Ride 15 Yellow/Blue

Glenwild/ Flying Dog plus quick out and back on preserve trail then block rd loops after a van stop
To drink some Skratch. 4 or 5 gels, 22oz water. Suffered as usual on this run but knew it was coming. Kept the effort chill overall. Original goal was 22-24 but wasn’t feeling it. Elevation, chunky trail, tired legs. Good run despite my weak sauce-ness.

1 beer last night. Lights out around 9:15.
2 PM

Strength Training 1:00 [3]

53 push ups in 1min

Wednesday Jun 7, 2023 #

8 AM

Road Run 1:00:44 [3] 7.34 mi (8:16 / mi) +307ft 7:58 / mi
ahr:131 max:143 shoes: Brooks Glycerin 20 - Lime

Easy hood jog. Head fine. Legs pretty tired- no surprise at all. Cool but humid. Nice jog. Possible trail L run tmw.
9 AM

Yoga/ Stretching warm up/down 9:00 [1]
slept:8.6 weight:135.4lbs

5min core post-run

1beer and .5wine last night. B woke me at 12:30 bc of weird noise. Up for 70min googling water softener noises. Jeez.

Tuesday Jun 6, 2023 #

4 AM

Yoga/ Stretching 2:00 [0]
slept:6.3 weight:136lbs

Up at 3:30. Hot, felt awake, had to go to the bathroom. Oh well. Alarm was set for 4:30 anyway. Turned on the sprinklers. Maybe nap later.
6 AM

Road Run intervals 1:28:52 [5] 11.02 mi (8:04 / mi) +596ft 7:40 / mi
ahr:137 max:174

SLCTC Tues speed
Got there early for a longer wu
4.38mi wu(incl drills)
2x (6x .14 hill/ jog down, 47-51sec up/ 1:27-1:49 jog down); 3min total rest bt sets
2.94mi cd

Legs and head good. Felt like I paced the reps pretty well to finish strong (520s-550s). Nice AM. Taking 2hr to run 90min kinda sucks but NBD.

9 AM

Note
slept:1.6

Nap

Monday Jun 5, 2023 #

7 AM

Note
slept:10.3 weight:136.4lbs (rest day)

Hibernation sleep after lights out at 8:10. Woke at 1 for a while but deep sleep other than that. No bevs last night- nice job!
8 AM

Yoga/ Stretching 2:00 [0]

2 PM

Strength Training 6:00 [3]

RR pull ups 6, 5x 8, 6
30lb db press 12, 2x 15 with last 5 reps alternating press
15lb KB woodchop x40 + 15 squats

Strongest I’ve felt with pull ups in a long time. Rest was bt 5-20 min while I was working on the sprinklers.

Sunday Jun 4, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:9.0 weight:137.6lbs

9 AM

Trail Run 1:37:14 [3] 10.51 mi (9:15 / mi) +351ft 8:58 / mi
ahr:136 max:153 shoes: Ride 15 Yellow/Blue

To the pt and back from B Hollow on the p-line plus some extra on P Fork rd. Legs tired but felt ok. Left hip was a little mad from yesterday. Sunny, cool in the shade, not too crowded. Nice, mellow dirt jog.
1 PM

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

3min core when I got home.

Saturday Jun 3, 2023 #

6 AM

Yoga/ Stretching warm up/down 5:00 [1]
slept:7.9 weight:137lbs

1 beer and ~.5g wine. Guitar kept me up late again.
7 AM

Road Run long 2:32:57 [5] 20.13 mi (7:36 / mi) +1624ft 7:04 / mi
ahr:149 max:163 shoes: Endorphin Pro 2 - White

SLCTC but ran solo. Up and over Little Mt to just past the Big Mt gate and back. Went out fast for some reason. Recovered ok though. Summit Little Mt in 63:08. Last miles on the down were 635, 644, 651, 654, 643, 638, 643. Felt a little ragged at times on first climb but then kept it mostly together. Very solid effort.
2 PM

Note
slept:0.2

Friday Jun 2, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:8.5 weight:136lbs

Ok sleep. 1 beer last night. Up til almost 10 checking out regional races. Feel ok this AM. No hurry to do anything.
10 AM

Trail Run 1:16:15 [3] 6.23 mi (12:14 / mi) +1389ft 10:06 / mi
ahr:125 max:148 shoes: Ride 15 Yellow/Blue

With B. From Porter Fork p lot. P line to Elbow Fork, back on Terraces, which had no snow. Legs and head kinda lazy but nice little jog/ hike. Cool temps and light rain most of the run. So green up there right now.

Thursday Jun 1, 2023 #

5 AM

Road Run 1:02:32 [3] 7.38 mi (8:28 / mi) +367ft 8:06 / mi
ahr:127 max:148 slept:6.9 weight:137.2lbs shoes: Brooks Glycerin 20 - Lime

1 beer last night. Legs tired. Sleepy. Decent slow, easy jog though. Nice AM. Last day of work for 2 months! Maybe last jog in the dark for a while.
6 AM

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

3min core post-run. Not feeling it today though- tired.

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