Slow, but getting faster. Big, but getting smaller

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Saturday - January 16

Bike

1h 50m 25s
29.50 miles
16.03 Mi/hr

Got out of the garage today and did a 30 mile ride. I focused on keeping a high cadence in my big gear. I only dropped to the small gear on the front when climbing a nasty steep hill. There are several nasty steep hills on this ride, so my average is not that great, but it is the highest I have done so far for this ride. The trainer riding in the garage is really helping. I was able to maintain a good cadence for all of the ride.
This turned out to be a Zone 4 ride.

Calories burned: 1858

Health data: Sleep: 4 Stress: 3 Soreness: 5 Fatigue: 5 Hours slept: 8

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Friday - January 15

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Thursday - January 14

Health data: Sleep: 3 Stress: 2 Hours slept: 6

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Wednesday - January 13

Run

30m
3.00 miles
10m /Mi

594 calories

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

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Tuesday - January 12

Bike

30m 07s
10.01 miles
19.94 Mi/hr

Slept late and had to cut it short, so only 30'.
15' wu (the garage is cold!!)
3 x (1' hard gear 4' mid gear)

304 calories

Swim

30m 06s
1250.00 meters
02m 25s /100 meters

100 2.23
100 2.26
200 4.56
200 4.43
100 2.22
50 1.04
50 0.57
50 1.02
100 2.36
100 2.28
50 1.36
100 2.25
50 1.01

For the first time in a few weeks, I got up and did an early morning workout. These cold winter mornings influence me to stay in my warm bed.

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

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Monday - January 11

Run

30m
3.07 miles
09m 46s /Mi

30' run just below tempo in zones 3 and 4.

774 calories

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Bridged Leg Lifts
1
20
20
0
0
ABS - Crunches
1
20
20
0
0
ABS - Crunches, Bicycle
1
20
20
0
0
ABS - Crunches, Knee Up
1
20
20
0
0
ABS - Crunches, Lying Oblique
1
20
20
0
0
ABS - Half-Up Twists
1
20
20
0
0
ABS - Heel Touches
1
20
20
0
0
ABS - Hip Lifts
1
20
20
0
0
ABS - Oblique Leg Extensions
1
20
20
0
0
ABS - Side Plank Dips
1
20
20
0
0
ABS - Supermans
1
20
20
0
0

Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 5 Hours slept: 6

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Sunday - January 10

I was going to do my long run today, but I spent the day in the garage working on my old truck instead. By the time I was done, the family wanted my attention, so the run did not happen. My official season does not start until Jan 25th, but I planned on hitting more training than I have been the last few weeks.