Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: chino

In the 31 days ending May 31, 2023:

	activity	#	time	miles		km		+ft
	Road Run	24	26:23:37	190.29	(8:19)	306.24	(5:10)	10569
	Trail Run	2	4:31:54	24.33	(11:11)	39.16	(6:57)	5114
	Yoga/ Stretching	36	3:15:34
	Cycling- Road	1	1:53:48	28.66	(15.1/h)	46.12	(24.3/h)	1594
	TRACK!	4	1:31:58	11.25	(8:10)	18.11	(5:05)
	Strength Training	12	37:00
	Guitar	10	10:00
	Total	85	38:23:51	254.53		409.63		17277
	[1-5]	67	37:45:51
averages - sleep:7.5 weight:136.4lbs

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Wednesday May 31, 2023 #

5 AM

TRACK! intervals 43:58 [4] 6.21 mi (7:05 / mi)
ahr:143 max:169 shoes: Endorphin Pro 2 - White

4x 1600 @10k pace/ 400 jog in 6:29, 6:23, 6:21, 6:24
4x 150 @mile pace/ 250 jog in 29, 30, 30, 30

Skipped 5th prescribed 1600 to not be greedy. Legs and head decent. Nice AM, kinda windy. Intentionally reeled in pace on last 1600. Goal pace for 1600s was sub 6:30 to start. Solid workout. Legs felt surprisingly good.

Road Run warm up/down 33:10 [3] 4.04 mi (8:13 / mi) +123ft 7:59 / mi
slept:6.5 weight:137.2lbs shoes: Endorphin Pro 2 - White

1.97mi wu to track + drills
2.07mi cd jog home
1beer + ~.5g wine last night. Getting psyched for summer break. Up til almost 10 playing guitar- good psyched recharge. Like life, there's always something different to learn and work on. It's on me if I get bored or lazy.

Sleep was better. Dog woke me a couple times bt 4-4:30. Felt ok out of bed.

7 AM

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

3min core + 28 20lb KB woodchops post-run

Tuesday May 30, 2023 #

6 AM

Road Run 45:07 [3] 5.44 mi (8:18 / mi) +198ft 8:01 / mi
ahr:124 max:141 slept:7.1 weight:137.4lbs shoes: Ride 15 - Gold

Weight up from big burrito for dinner last night. 1 beer, no wine- nice job. Slept terribly- mental weightiness at home. Blah. Legs tired this AM but nothing hurt. Dumb to ride instead of rest yesterday. But, it was kinda fun to get into a rhythm on the climbs. Maybe hit SLCTC track workout tonight. First up- get through work.

7 AM

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

3min core post-run

4 PM

Strength Training 2:00 [3]

41 pull ups over 5 sets up to 11 whole cutting the grass.
25 @15lb db curl

Monday May 29, 2023 #

8 AM

Yoga/ Stretching 4:00 [0]
slept:9.5 weight:136.2lbs

1 beer and ~.75g wine last night. Reel that in today. Decent sleep. Main goal today is to read.

9 AM

Cycling- Road 1:53:48 [3] 28.66 mi (15.1 mph) +1594ft
ahr:132 max:158 shoes: Specialized Pathfinder 2

Mostly easy effort south out to LCC via Wasatch and back. Rode on first section of gravel on Quarry trail. Stopped at Cabbage Patch to check it out- been a while. Left knee got fussy a little during last 30min but held up decent overall. Pretty fun ride.

11 AM

Strength Training warm up/down 5:00 [1]

30lb db press 3x 12
1 leg bridge 3x 20
2:30 core
26 woodchops w/ 20lb KB

Sunday May 28, 2023 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:9.4 weight:136lbs

Let myself sleep in. 1 beer and ~1g wine over dinner and watching Breakfast Club(!). Feel decent this AM.

10 AM

Road Run 1:32:20 [3] 11.11 mi (8:19 / mi) +505ft 7:58 / mi
ahr:135 max:153 shoes: Brooks Glycerin 20 - Lime

Easy effort from home out and back on Wasatch. Legs tired but ok. Head good. No water or calories. Plan said 85-95min E.

12 PM

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

post-run:
4min core
20lb KB curl+press x12
12, 15 20lb KB squat

Saturday May 27, 2023 #

6 AM

Yoga/ Stretching 2:00 [0]
slept:8.4 weight:135.4lbs

Cloudy head this AM. Feel generally tired but ok to run. Psyched to sleep in the next 2 days though. Rip
It today.

8 AM

Road Run warm up/down 58:19 [3] 6.45 mi (9:02 / mi) +644ft 8:16 / mi
shoes: Ride 15 - Gold

4.04mi wu on the course
2.41mi cd

Road Run race 19:38 [5] 3.11 mi (6:19 / mi) +317ft 5:45 / mi
ahr:172 max:179 shoes: Endorphin Pro 3 - Pink

SLCTC 5k - up and down City Creek from Memory Grove. Tried not to go out too hard and somewhat succeeded. Goals were sub 7min pace on the out and sub 6 on the return, sub 20min total. The descent didn't feel as good as I'd hoped, which means I was fighting. Beat 1st woman by 13sec. No one older than me beat me. 11th OA, 2nd M45-49 (4th Masters).

For the 10k- warm up - shorter and keep it flatter. Def run first half more conservatively. Perfect weather. City Creek was super loud, which was awesome. Felt discouraged for a minute on the way home, thought about shooting for longer on trail to better suit my strengths. Then I realized that I always do that. Lean into the doubt and overcome it. I had a good result. Enjoy the rest of the long weekend.

10 AM

Strength Training warm up/down 5:00 [1]

4min core + 20lb KB woodchops x24

Friday May 26, 2023 #

5 AM

Road Run 51:07 [3] 6.23 mi (8:12 / mi) +247ft 7:54 / mi
ahr:127 max:143 slept:6.5 weight:136.2lbs shoes: Brooks Glycerin 20 - Lime

Broken sleep. 1 beer last night. Trying to fight off something- def ready for the long weekend.

Cloudy head and tired legs but nice mellow jog before the monsoon rain hit. Hopefully, I'll bounce back in time to run well tmw.

6 AM

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

2:30 core post-run

4 PM

Note
slept:0.4

Thursday May 25, 2023 #

5 AM

Road Run 1:08:30 [3] 8.32 mi (8:14 / mi) +428ft 7:51 / mi
ahr:127 max:146 slept:7.0 weight:136.2lbs shoes: Ride 15 - Gold

Had more time this AM bc don't have to leave until 8 for work. Legs pretty tired but everything felt ok. Another awesome morning. Saw 2 waterfalls on Mill Creek I'd never seen. So cool. 1 beer and 1/2g wine. Finished Top Gun Maverick last night- so absurd but so rad. :)

6 AM

Yoga/ Stretching warm up/down 12:34 [1]

7min core post-run
~2min foam roll

2 PM

Note
slept:0.7

Wednesday May 24, 2023 #

5 AM

Road Run intervals 56:19 [4] 7.09 mi (7:57 / mi) +342ft 7:36 / mi
ahr:138 max:166 slept:5.0 weight:137lbs shoes: Endorphin Pro 2 - White

Up way late after concert last night. Cloudy head but decent legs. Super nice out. ~1/2g wine in line to get into the concert. Glad I didn't take more- unnecessary.

15min wu
10x 45sec 10k effort uphill (except 2nd one) on 2min
22min cd

Did the reps near the 4 way stop below MC Cyn. Mill Creek is raging- so loud. Love our hood.

6 AM

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

4min core post-run

Tuesday May 23, 2023 #

5 AM

Road Run 58:31 [3] 7.05 mi (8:18 / mi) +297ft 7:59 / mi
ahr:129 max:148 slept:6.5 weight:138.4lbs shoes: Brooks Glycerin 20 - Lime

Broken sleep. 1 beer last night. Weight up a lot. Hmm. Maybe my beat up legs are retaining water. Ha.

Mellow jog. Nice AM. Legs tired but moved ok- even hit mid 6mm pace w/out trying on some downhill.

Les Claypool at Red Butte tonight. Psyched!

6 AM

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

4min core, 15 bodyweight squats post-run

Monday May 22, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.9 weight:135.6lbs

Legs pretty sore today. 1 beer plus .3 wine. Watched Vengeance last night- really good.

3 PM

TRACK! 17:55 [3] 2.0 mi (8:57 / mi)

2 lap warm up, then 6 laps with Adele in 13:33 for her PE credit. She needed sub 14 to pass. Psyched. Legs are so sore today but moved fine on the jog.

4 PM

Strength Training 2:00 [3]

30lb db press 12, 14, 15
Pull ups: 37 (RR + HB for each set)

5 PM

Guitar 1:00 [0]

Solid 40min
Been playing every day since 5/8. This is the first day where I’ve felt like I can’t play anymore bc my fingertips hurt. Chord changes going well- need to work on accuracy and rhythm.

Sunday May 21, 2023 #

7 AM

Yoga/ Stretching 4:00 [0]
slept:10.0 weight:136lbs

Big sleep. 1 beer last night. Watched Air on Amazon. Pretty good.

10 AM

Trail Run 1:54:15 [4] 11.2 mi (10:12 / mi) +1613ft 8:59 / mi
ahr:134 max:171 shoes: Nike Terra Kiger 8

BST w/ B
Parked by RB Amphitheater- up Dry Creek- BST- new connector above Morris Meadow- 18th ave- I St - 11th ave -Popperton- BST

80F and sunny. 1 gel and 10oz water. Legs and head good. Stopped a few times to let B catch up, which helped keep overall effort feeling mellow. Kinda crowded but a fun run. Kinda nice to see other ppl out and be one of the exercisers out there. Sure.

Saturday May 20, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:8.1 weight:137.2lbs

Lights out before 9. Slept ok. 1 beer plus 1/4g wine. Smoky air from fires in Canada. Yellow air right now. Orange forecast. Hopefully it’ll rain today. Life on earth…

7 AM

Trail Run 2:37:39 [4] 13.13 mi (12:00 / mi) +3501ft 9:35 / mi
ahr:143 max:167 shoes: Ride 15 Yellow/Blue

Home-rd-up Rsnake Gulch-p line-Grandeur-down west face-rd home
10oz water, 2 gels

Decided against SLCTC group run over coffee. Didn't want to drive, talk, or wait for anyone. Trail up G was wet in spots with some snow in last .5mi. Legs were burning on the climb. Descent down West G was fine, slow. Good run that I'll probably be sore from for a couple days. Good reminder that I'm psyched to run faster on the rd. Still fun to go uphill on dirt though.

10 AM

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

3min core post run

Friday May 19, 2023 #

5 AM

Yoga/ Stretching 1:00 [0]
slept:8.0 weight:137.4lbs

1 beer last night. Got to bed by 9:30. Guitar is costing me sleep.

4 PM

Guitar 1:00 [0]

Quick post work practice chords and changes

Thursday May 18, 2023 #

5 AM

Road Run 42:40 [3] 5.21 mi (8:11 / mi) +176ft 7:56 / mi
ahr:131 max:142 slept:6.0 weight:136lbs shoes: Ride 15 - Gold

Easy in the cool temps. Nice AM. Legs tired, head cloudy. But decent run. Kept it short bc R&R week and had to pick up b day bagels for work. Nice job nailing the adjusted AM schedule.

No bevs last night. So psyched to be done w/ the PM shifts til next fall. Ready to wrangle my life back a bit as work winds down.

6 AM

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

3min core post-run

8 PM

Guitar 1:00 [0]

2x 1min A/D chord changes- 17,24
Learn E chord
Keep practicing chord changes, strumming. Speed is improving on Rusty Cage

Wednesday May 17, 2023 #

5 AM

Road Run intervals 55:09 [5] 6.65 mi (8:18 / mi) +119ft 8:09 / mi
ahr:134 max:166 slept:6.0 weight:136lbs shoes: Endorphin Pro 2 - White

2mi wu
6x 400/ 200 walk/jog
400 jog
2x 100/ 100 walk/ jog
2mi cd

93, 91, 90, 91, 89, 89; 19.4, 19.2
Nice morning. Legs and head good. Short workout to spin the legs. Goal for 400s was 92 w/out going too hard. Pretty encouraging workout after 60m last week and not much sleep lately. No bevs last night.

Last PM shift is tonight! Psyched.

6 AM

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

3min core post-run
20lb KB woodchop x20 + 15 squats

2 PM

TRACK! 12:51 [3] 1.55 mi (8:18 / mi)

Wu to pace for PE credit but no one had showed by 2:50. Had to leave. Oh well. Decent jog in the heat.

4 PM

Strength Training 2:00 [1]
slept:0.35

1 leg bridge- 20 no weight, 2x 20lb
20lb KB woodchop x24, 20(?)

Nap before PM shift. Last one!

9 PM

Guitar 1:00 [3]

1min chord change A to D- 20 times

Tuesday May 16, 2023 #

5 AM

Road Run 45:28 [3] 5.4 mi (8:25 / mi) +177ft 8:10 / mi
ahr:125 max:139 slept:6.3 weight:137.8lbs shoes: Brooks Glycerin 20 - Lime

Heavy from too much dinner + treats last night. 1 beer. Need to get to bed earlier- losing track of time playing guitar. Nice.

Slow and easy in the wind and cool temps. Legs and head foggy but ok. Typical tired Tuesday. Only 2 more PM shifts!

6 AM

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

3min core post-run

Monday May 15, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.2 weight:136.8lbs

Lights out at 9:50!? bc I was playing guitar. 1 beer and ~1 wine- unnecessary. Feel fine this AM. Just need to make better choices, esp as I'm actually feeling like the run fitness is coming along well.

3 PM

TRACK! 17:14 [2] 1.49 mi (11:34 / mi)

Walk/ jog with a kid going for PE credit. She didn't make the 15min cutoff but at least she didn't DNF. Not as inspiring as last year. Kids, the lessons are: Preparation is key. Don't procrastinate.

Almost 80 degrees on the track. Legs felt fine, but my stomach wasn't psyched.

4 PM

Strength Training 2:00 [1]

RR pull ups-8,8,9,8
some core before bed

Sunday May 14, 2023 #

7 AM

Yoga/ Stretching 2:00 [0]
slept:10.1 weight:135.8lbs

Big sleep. 1 beer + wine last night. Body tired but not too bad.

9 AM

Road Run 1:30:25 [4] 10.57 mi (8:33 / mi) +1111ft 7:47 / mi
ahr:143 max:169 shoes: Ride 15 Yellow/Blue

Parleys Point NB, went straight, out to Benchmark, up the .4mi connector trail back to PP SB. Cool temps + rain, then sun. Legs and head good. Stalked some rd cyclists up the Parley trail inbound, almost passed them- nice. Good run.

11 AM

Yoga/ Stretching 6:00 [3]

5min core post-run

Strength Training 2:00 [1]

30lb db press 3x 12
15lb db curl x 30
1 leg bridge 1x 25

Saturday May 13, 2023 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:8.5 weight:137lbs

Slept hard. Up early for group run but need more sleep. 1 beer and some wine last night.

7 AM

Road Run 2:24:34 [4] 17.34 mi (8:20 / mi) +1120ft 7:51 / mi
ahr:137 max:172 shoes: Endorphin Pro 2 - White

SLCTC run. Easy first 10k with Dave during 1st hour. 1st 1.5mi up Emigration easy with Tracy. Danny caught up to me at ~3mi. Turned around at 5.5mi up canyon and gradually increased the pace. Mi 17 in 6:09. Felt pretty decent during the whole run. 2 gels, 8oz water. Gray, cool, some rain. Interesting, but nice, AM. Can't believe 17 felt so easy. Nice.

Friday May 12, 2023 #

5 AM

Road Run 1:00:55 [3] 7.26 mi (8:23 / mi) +380ft 8:00 / mi
ahr:130 max:153 slept:6.6 weight:136.2lbs shoes: Ride 15 Yellow/Blue

Didn't sleep great. 1 beer + treat mix last night. Stomach felt kinda off but could've been from burger for dinner. Nice AM. Legs moved ok but def tired. Fine enough jog I guess. This work week has felt super long. No whammies today pls.

6 AM

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

3min core post-run

5 PM

Guitar 1:00 [3]

~30 min total for the night.

Thursday May 11, 2023 #

5 AM

Road Run 51:16 [3] 6.28 mi (8:10 / mi) +237ft 7:53 / mi
ahr:133 max:150 slept:6.3 weight:135.6lbs shoes: Ride 15 - Gold

No bevs after PM shift last night. Brain was so cooked. Took a while to fall asleep surprisingly.

Easy effort but decent legs in cool/ cold temps. Head ok. Cut it short bc I had to wash my hair/ shave. Maybe hit group run tonight. TBD. Just so psyched to not have to work tonight.

6 AM

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

3min core post-run

5 PM

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

3min core post-run
15lb db curl x25

Road Run 34:05 [3] 4.08 mi (8:21 / mi) +115ft 8:08 / mi
ahr:127 max:139 shoes: Nike Pegasus 39

Easy in the hood. Better than expected. Legs and head decent.

Guitar 1:00 [0]

~30min total. I "know" all the parts to Rusty Cage now. Practiced some A and D (freakin' hard) chords. Hope to get a new acoustic guitar tmw. Psyched.

Wednesday May 10, 2023 #

5 AM

Road Run intervals 58:09 [5] 7.44 mi (7:49 / mi) +124ft 7:42 / mi
ahr:139 max:168 shoes: Endorphin Pro 2 - White

2mi wu to track
11x 300/ 200 jog
Goal was 72sec but wasn't sure. Just didn't want to go all out.
Reps were 67-72, w/ fastest rep being the last one. Nice job.
2.15mi cd + two 10sec false flat strides

Super nice AM. Good legs and head, despite already busy work week and less than normal sleep.

6 AM

Yoga/ Stretching warm up/down 7:00 [0]
slept:6.5 weight:136lbs

No bevs last night after PM shift. Nice job.

3min core post-run

6 PM

Note
slept:0.1

Pretty sure I fell asleep trying to take a nap in the van before the PM shift. Survival mode today. Sofa king burned out at work. Hang in there.

9 PM

Guitar 1:00 [0]

20min
Worked on Rusty Cage. Nice job.

Tuesday May 9, 2023 #

5 AM

Road Run 1:00:35 [3] 7.28 mi (8:19 / mi) +413ft 7:54 / mi
ahr:126 max:143 slept:6.3 weight:136.2lbs shoes: Brooks Glycerin 20 - Lime

Up late after PM work thing. Feel ok but bummer I'm working so much. 4 more PM shifts max. Legs and head ok this AM. Cold, but nice.

6 AM

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

3min core post-run

4 PM

Strength Training 4:00 [3]

At home before the PM shift.

51 push ups in 1min
RR pulls ups- 3, 7,7,8,5. Goal was more reps per set.
1min ab wheel

9 PM

Guitar 1:00 [0]

~20min.
Worked on Rusty Cage (Cash version) and actually felt like I was playing a song for a few seconds. Probably the first time that playing guitar didn't seem like an impossible goal. Psyched. Keep it up.

Monday May 8, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.8 weight:136lbs (rest day)

1.5 beer last night. Day 1 of 3 long work days. Grr.

8 PM

Guitar 1:00 [0]

~20min- warm up exercises. Remembered most of Down on the Corner bass line. Ha! Nice job being patient, mindfully listening as I tried to figure it out. B told me to get a new guitar. Maybe this weekend...

Sunday May 7, 2023 #

7 AM

Yoga/ Stretching 2:00 [1]
slept:10.1 weight:136.2lbs

Big sleep. 1.5 beer and carrot cake last night. Low back and hips kinda stiff out of bed.

10 AM

Road Run 1:35:02 [4] 11.11 mi (8:33 / mi) +1243ft 7:44 / mi
ahr:142 max:162 shoes: Ride 15 Yellow/Blue

From home, Parleys Pt trail CW- up rd to north end of PP trail. Sunny and cool. Legs and head surprisingly good. Took a gel but no water with hopes that the 2 water fountains along the route would work- nope. Short enough run to not be a big deal. But, wtf SLC? Digging that trail lately- just takes some work to get to it. Prob not a good pre-work option bc of possible run ins with mt cats and squatters.

12 PM

Yoga/ Stretching warm up/down 2:00 [1]

2 PM

Strength Training 6:00 [1]

squats- 15lb KB: 2x 15; 20lb KB 1x 20
30lb press: 3x 12
15lb db curls: 3x 20
3min core series + 30 woodchop 15lb db

8 PM

Guitar 1:00 [0]

Warm up exercises. Need a pick and 6 strings. About 35 minutes trying some chords.

Saturday May 6, 2023 #

6 AM

Yoga/ Stretching 2:00 [1]
slept:8.0 weight:136.8lbs

Slept so so. 1.5 beer and too many chocolate chips last night. Grrr. Up early for group run.

7 AM

Road Run 2:12:25 [4] 15.15 mi (8:44 / mi) +1285ft 8:05 / mi
ahr:135 max:162 shoes: Ride 15 - Gold

SLCTC run for about 5.5mi. Ran 5.5mi solo from PO and met up w/ group at 8am. Legs and head came around. Mi 6.5-11.5 were on BST. Good to run w/ folks for a bit. But, there was a lot of stop and go- more leisurely today than it's ever been. NBD. Ran last 4 solo. 1 gel. 8oz water. Cool but, overall, nice AM w/ some sun. Ran a little over a mile total on the Matheson Nature Preserve gravel trails- another place I've somehow never been to after >20 years here.

2 PM

Strength Training 4:00 [1]

3min core
3x 20 1 leg bridge

Friday May 5, 2023 #

5 AM

Road Run 45:37 [3] 5.38 mi (8:29 / mi) +223ft 8:10 / mi
ahr:123 max:138 slept:7.4 weight:136.4lbs shoes: Brooks Glycerin 20 - Lime

Slow and easy on pretty dead legs though legs moved ok the second half. Almost cold, nice AM. 1.5 beer last night. So nice to make dinner and have a chill evening. Hit the usual treats too. Whatev. Started Des' book last night.

6 AM

Yoga/ Stretching warm up/down 11:00 [1]

post run- 4min core, 112 push ups in 5min

Thursday May 4, 2023 #

5 AM

Road Run tempo 58:12 [4] 7.49 mi (7:46 / mi) +137ft 7:38 / mi
ahr:142 max:177 slept:6.9 weight:135lbs shoes: Endorphin Pro 2 - White

No bevs after PM shift. Decent sleep. Body good out of bed.

1.95mi wu
5000m progression T- goal to keep hr 155-161 until last 200 (6:54, 6:44, 6:36, 44)
2.3mi cd

Def tired from working last 2 nights but felt decent at the effort. Nice job going by hr and slowly increasing the pace.

Nice AM. Cooler temps but not as much wind.

6 AM

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

3:30 core post-run
15lb KB squatsx 15
15lb db curl x 20

4 PM

Note
slept:0.4

Nap!

Wednesday May 3, 2023 #

5 AM

Road Run 1:04:56 [3] 7.77 mi (8:21 / mi) +290ft 8:04 / mi
ahr:131 max:148 slept:6.8 weight:135.8lbs shoes: Ride 15 Yellow/Blue

Easy in the hood. Cool, nice temps. Legs and head better today. Ok sleep. No bevs last night after PM shift, which doesn't feel like as big of a deal anymore, which is cool. Nice job. Another long work day on tap. 5 more PM shifts at most.

6 AM

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

4min core post-run

Tuesday May 2, 2023 #

5 AM

Road Run 1:01:08 [3] 7.04 mi (8:41 / mi) +318ft 8:20 / mi
ahr:124 max:143 slept:7.3 weight:135.8lbs shoes: Ride 15 - Gold

Slow and easy in nice, cool temps. Legs and head tired but ok. Lots of traffic this AM. Only 3 more weeks of PM shifts. Long work days today and tmw.

6 AM

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

3:30 (or 4min?) core post-run

4 PM

Strength Training 2:00 [1]

RR pull ups
50 total in 11 sets. Reps=4-5

2x 8 or 10 leg lift w/ twist from HB

Monday May 1, 2023 #

5 AM

Yoga/ Stretching 2:00 [0]
slept:7.9 weight:135.8lbs

Ok sleep. Chest sore when I woke weights last night. Left side of my back still a little tweaky too but ok. Tired this AM but psyched for the nicer weather and for feeling more motivated to train/ get stronger in general. 1.5 beer last night and finished The Batman, which I really liked. B keeps sabotaging with the extra .5 beer.

4 PM

Strength Training 1:00 [1]

30lb db curls 8, 8, 10
Almost did pull ups but felt too lazy/ tired.

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