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Afternoon Ride
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Workout run notes
miles
date
Name for the run
General feeling
Injury feeling
Shoe
Heart rate notes
Pace/elevation notes
Nutrition notes
More body notes
1
7.52
11/17/2024
3 2 1
Nike Alphafly 3
2
3.8
11/12/2024
track day 6x400s
Nike streakfly
only hit 182
400s: 86, 83, 82, 86, 79, 81
Some chocolates, water between
lots of jog and standing rest between
3
8.63
11/10/2024
3 2 1
Nike vaporfly 3
hit 200?
3 (6:55)
2 (7:13)
1 (6:46)
Chews and water between
4
3.75
11/7/2024
comeback
Nike zoom fly 5
hit 194
2x400 (76,86)
1mi (6:28)
2x400 (87,87)
5
9.12
10/3/2024
park 3x2mi
Puma deviate nitro 2
12:55 (6:28)
13:15 (6:38)
13:30 (6:45)
no water, precision hydration chews
right tibia pain still
6
2.99
9/17/2024
track day 4x1k
Nike zoom fly 5
3:45 3:39 3:34 3:45
right tibia pain
7
13.13
9/11/2024
marina hmw 3 2 1
Nike zoom fly 5
7:14 7:40 7:33
7:06 7:35
6:33
Rest 8+, walked up hill
twinkie and yogurt before, 1 water bottle 1 twinkie during
8
8.43
9/9/2024
4x800 w bianca
Nike zoom fly 5
2:55 2:55 2:54 2:54
actually felt too easy
9
3.52
9/8/2024
diplo 5k
New Balance SC elite 3
20:15 5k time
10
13.59
8/28/2024
steady state for most of hmw
Nike zoom fly 5
almost 10 miles at 7-7:40
11
7.09
8/27/2024
4x800 w jonah
Nike zoom fly 5
800s around 2:50, got dropped on last one, closer to 3:00
12
9.17
8/24/2024
3,2,1 fast
Nike zoom fly 5
6:35 6:37 6:28
6:46 6:53
misrecorded last mile
13
2.8
8/23/2024
barrys
Nike infinity 4 (1)
hit 15mph
14
3.57
8/23/2024
all out mile
New Balance SC elite 3
5:35 mile
15
2.45
8/21/2024
at home treadmill intervals
Nike zoom fly 5
4x800@6:30, 2x200@5:20, 60s rest in between each
16
3
8/21/2024
barrys
Nike infinity 4 (1)
hit 14mph
17
2.78
8/19/2024
at home treadmill sustained
Nike infinity 4 (2)
think i did 1 mile at 6:00
18
6.36
7/20/2024
Stow lake and kezar 10k
Nike zoom fly 5
All sub 6:30-7, 6:49 elapsed
One gel at mile 2, no water carried with me
19
9.39
7/18/2024
Marina 10 w 8@LT
Nike zoom fly 5
Sustained pretty high >170
Scott down hill and fort mason hill involved but hit 7-7:31 for all 8, headwind in first couple miles
Half a big perfect bar before, one exodraw
Just felt tired
20
15.98
7/14/2024
3xggb
Nike zoom fly 5
160-175, lots of fluctuating because of breaks
6:35-7:15 on ggb
Pastries before, half a mini Gatorade before, water exodraw with one refill, one caf gel
Lower legs feel slightly off but not really, feeling pretty good
21
9.73
7/10/2024
Yasso 800s
Nike zoom fly 5
hit 180s during 800s, was able to usually recover down to 140-150 before the next one
3:04
3:06
3:10
3:12
3:12
3:12
3:11
3:07
3:06
3:05
exodraw once refilled
Left soleus still feels off
22
20.01
7/6/2024
20mi peak workout 3x 5mi @ MP+
Saucony endorphin pro 3
mostly 150-170 (mostly 160-170), some stretches one stretch hitting 180s, some spikes >175
rolling hills, ggp, close to 7 when on, close to 9 when off
Pasta leftovers before, exodraw with Gatorade then one water refill, two caf gels, 4 salt stick tabs, 10 sour patch kids
Left soleus still feels tight
23
10.28
7/2/2024
morning marina 9@ MP ish
Nike zoom fly 5
some 160 then up to 170 mostly after the hills
7:30 - 8:15 range, only went above 8 when sections had hills, flats were all closer to 7:30
one exodraw
left calf soreness
24
3.9
6/30/2024
All out 5k with fort mason
Nike zoom fly 5
6:58 for flat section 7:20 and 7:35 with the fort mason hill
tried maurten drink mix 160 but didnt like the taste
calf strain
25
9.19
6/12/2024
Kezar 5mi @
Nike zoom fly 5
6:53 7:17 7:08 7:16 7:09
Fig bar before, one exodraw
Fatigue
26
7.99
6/6/2024
5@7:10
Nike zoom fly 5
7:02 7:07 6:59 7:01 7:08
Fig bar half before one exodraw
Felt knee tightness after on bus
27
8.37
5/30/2024
3x 1mi@tempo 1mi@MP
Nike zoom fly 5
160+ the whole workout almost
7:10 7:51
7:07 7:19
7:07 7:06
oreos and milk before, one exodraw
left IT band knee outside pain
28
7.19
5/28/2024
5mi@tempo
Nike zoom fly 5
155+ during workout mostly
7:22 7:07 7:11 7:09 7:40
left IT band knee outside pain
29
8
5/21/2024
7:00 on 1:45 off
Nike zoom fly 5
high and low bits idk
30
13.64
5/12/2024
half fitness test
Nike zoom fly 5
165+ throughout basically
7:30 throughout!
one gel, bread before, some salt tabs, one exodraw refill
31
9.95
5/9/2024
7:00 on 1:45 off
Nike zoom fly 5
160-170 on 120-150 off
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