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Wednesday - February 24

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Tuesday - February 23

Bike

55m
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Did the 5 min power test this morning. Ugh 5 minutes never took so long!

Sport #1

Chiropractic
01m

Sport #2

Foam Roller
05m

Both power tests have been completed, 20min = 204 and 5 min = 233. I now have a solid basis to begin all the work per Jorge's plan.

Training Zones	Min	Max
Z1	-	109
Z2	111	148
Z3	150	178
Z4	180	207
Z5	209	237

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

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Monday - February 22

Run

44m 01s
5.43 miles
08m 07s /Mi

Had to kick myself pretty hard but I got out this morning and did a run and feel great about it!
First 4.5 miles at low to mid Z2 pace with some HR creep from the warmer weather. last ~mile pushed it to simulate a 10k finish with last 4 tenths at LT threshold. 5min CD with walk/easy jog. Post run 12 min 60F water pool soak.

RPE 5-9
Music
69F, RH72%, SSE13

Suppose to rain later today so I got out and ran. Back is feeling much better but still have an issue with my right glut. Busy day on tap at work...

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5

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Sunday - February 21

Sport

Inversion Table
04m

Back is doing much better again today, did a lot of stretching last night again. At work for a bit today and will get in a run later. I really need to figure out a better schedule than what I though would work.

Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 1 Hours slept: 7.5

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Saturday - February 20

Bike

45m
12.25 miles
16.33 Mi/hr

Setup the Kurt Kinetics Power Meter once I found the instructions for it. Had to use the Space Bar from my MTB to have both CPU's on the bike. After setting up the KK PM I did a 5 min test run and the distance and speed was the same for both CPUs so that was a good sign. Studied Jorge's 20 min FT test and decided to try it.
WU - 10 min build, 5 min Alt 30fast/30 recv then 5 min of moderate.
Main - 20 min of as hard as I could like the HR test. Result was a TT power test average of 204,and HR avg of 157 which is 10 bpm lower than my last HR LT test that has the extra 10 min.

The older version KK PM is not of very good quality, sometimes pushing the main button doesn't register, other times it double hits.

back is a bit stiff, will continue to work on this today.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
1
50
50
0
0
ABS - Crunches, Bicycle
1
35
35
0
0
ABS - Crunches, Knee Up
2
10
40
0
0
ABS - Crunches, Lying Oblique
2
40
40
0
0
CHEST - Pushups
2
10
20
0
0
CORE - Bridged Leg Lifts
1
30
30
0
0
CORE - Half Up Twists
1
30
30
0
0
CORE - Heel Touches
1
40
40
0
0
CORE - Hip lifts
2
10
20
0
0
CORE - Oblique Leg Extensions
2
35
35
0
0
CORE - Side Planks
4
15
20
0
0
CORE - Superman
1
40
40
0
0

PM watching the Olypmics

Sport #1

Foam Roller
10m

While doing core

Sport #2

Stretching
20m

While doing core

Still a bit stiff this morning, but overall much better than I was yesterday. Last nights therapy has helped. I want to get out and at least run for a bit today, guess I'll see what happens. In the meantime I have to do some more stretching.

Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 8

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Friday - February 19

Sport #1

Chiropractic
01m

AM IT 5 min.
PM Chiro visit then IT 3.5 min.
PM IT 3.5 min.
PM lots of whole body stretching.

Sport #2

Inversion Table
12m

AM IT 5 min.
PM Chiro visit then IT 3.5 min.
PM IT 3.5 min.
PM lots of whole body stretching.

Sport #3

Stretching
1h 00m

AM IT 5 min.
PM Chiro visit then IT 3.5 min.
PM IT 3.5 min.
PM lots of whole body stretching.

I'm hurt'in folks . Back has took a turn for the worst yesterday and I went to the chiro today. He says my back is very tight and will not fully release. He adjustments that he could and did some release therapy on my mid and lower back. Got the hint that I really should get a massage, love to buts it not in the paycheck right now. Going to take another day of and get this right, should hit the Y spa and let the heat help out.

Evening - Lots of full body stretching while watching Matrix Reload (can't believe I never saw this whole movie). Back really loosened up after awhile. Afterward took a hot tub followed by the cold pack on my mid and lower back while relaxing in bed.