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Monday - January 30

Bike

35m
9.00 miles
15.43 Mi/hr

Spinning Class. Recovery from run, stayed in what I would assume is Z1 on the bike.

Run

26m 10s
3.00 miles
08m 43s /Mi

Low to Mid Zone 2 run with negative splits.
Mile 1: 8:57.4 138
Mile 2: 8:40.5 142
Mile 3: 8:25.6 144

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

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Sunday - January 29

Run

1h 30m 17s
9.50 miles
09m 30s /Mi

Long Steady Distance - Base Building
Mile Splits:
9:17.9 135
9:22.2 135
9:24.9 136
9:23.0 138
9:36.6 137
9:43.6 138
9:46.2 141
9:52.6 141
9:34.5 144
4:12.6 153

Started out slower and was more consistent on the mile splits and heart rate didn't go as high as normal. Pushed a bit harder on the last mile, thus the low split time. Pushed really hard on the last half mile but felt good.

Had a 39 average resting heart rate over a 2.5 minute period while relaxing and watching some TV.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 44 Hours slept: 8 Overall Workout: 3

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Saturday - January 28

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Friday - January 27

Run

1h 12m 48s
7.50 miles
09m 43s /Mi

Long Steady Distance (Half Mile Splits)
04:50.9 137
04:52.5 136
04:50.1 138
04:50.6 139
04:51.9 139
04:50.0 141
04:51.6 143
04:51.3 143
04:51.7 144
04:53.4 144
04:51.6 146
04:49.9 147
04:49.6 147
04:51.3 148
04:51.2 148
Wow, How's that for a consistent pace. Great Run Tonight even though the track was very very crowded.

Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4

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Thursday - January 26

Run

15m
1.50 miles
10m /Mi

Recovery Run.

Talked to coach about the run setup last night. Basically ran too fast. Goal will be 9:00-9:15 per mile for first two and last two with 8:00-8:15 per mile for the middle two.

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

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Wednesday - January 25

Bike

35m
10.00 miles
17.14 Mi/hr

Spinning Class

Didn't feel especially well, nice relaxing ride. Worked more on maintaining my cadence and pedal stroke.

Run

1h 11m 08s
7.00 miles
10m 10s /Mi

New run from the track coach.
2 mile (Z2) [8:50.3, 148; 8:47.6, 151]
1/2 mile walk [8:16.5, 109]
2 mile (Z3+) [7:35.5, 160; 7:49.1, 168]
1/2 mile walk [8:43.9, 115]
2 mile (Z2) [9:09.9, 150; 9:15.9, 155]
2:30 cool down.

208 and 17.2% BF on the scales this morning, though I always use my post workout - just got out of the shower numbers for the official weight. We'll see what things look like tonight when I get done with my workout.

Wow, on the weight, 203.4lbs and 16.5%. Didn't eat as much as usual today as I didn't feel all that well. We'll see if it stays that way or goes back up.