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Workout run journal
Days since last workout run:
29 days
2025
Refresh Strava data in this doc
Morning Run on 9/22/2025
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Workout run notes
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miles
date
Name for the run
General feeling
Injury feeling
Shoe
Heart rate notes
Pace/elevation notes
Nutrition notes
More body notes
Strava
00000
13.158/24/2025
Santa Rosa half
Puma fast R3
180 plus basically all second half, avg 180
6:37
Can o beans and cookie and coffee and maurten bar before, maurten 160 and sis gel during, c90 drink mix during
Strava
0000
5.738/21/2025
15minute threshold
Saucony endorphin shift 3
Strava
0000
8.738/19/2025
2x10 minute moderate, 4x200
New Balance SC elite 3
Strava
0000
8.888/18/2025
4x1200
Adidas adizero adios pro 3
4:54 4:56 4:56 4:54 - this is about 6:32 mile pace
Strava
0000
8.868/14/2025
5x1200
Puma deviate nitro 2
6:40-7:15 pace
Strava
0000
6.028/12/2025
Track 5k
New Balance SC elite 3
20:20, probably paced too fast to be threshold
Strava
000
4.58/11/2025
Treadmill light threshold 4x5 min on 1 min walk 1 min jog
Saucony ride 16
Strava
00000
16.768/9/2025
6xstowe lake moderate within 16 miles
New Balance SC elite 3
7:15 for the 6 moderate
Strava
0000
7.918/7/2025
6xk
New Balance SC elite 3
4:20 first two with pauses and on road, 4:00 last four on track, all in exact k measurement, only one minute breaks
Strava
0000
8.778/5/2025
3x2k at track
Adidas adizero adios pro 3
8:07-8:15 which means 6:28-6:36, 1:40 jog and water breaks
Strava
0000
7.688/4/2025
3x2mi
Adidas adizero adios pro 3
6:55 pace for the three reps, about two minutes jogging rest. Felt shit
Strava
0000
6.327/27/2025
Sfm 10k
Puma fast R3
181 average
6:20 pace average went out too hot, 39:18 chip time
Fruit and candy morning of, slight carb load day before
Right chest pain asthma like
Strava
00000
11.167/13/2025
Three mile pickup
Puma deviate nitro 2
Strava
000
9.77/10/2025
easier 10x400, 1200 panhandle
New Balance SC elite 3
Strava
0000
4.957/9/2025
progression run
Nike streakfly 1
Strava
0000
10.46/24/2025
10x1k
Nike alphafly 3
3:47, 3:47, 3:45, 3:47, 3:48, 3:49, 3:47, 3:46, 3:35, 3:37, mostly jogging 400m rest
Strava
0000
9.776/19/2025
treadmill 10x(4min at 9mph, 4min at 5mph)
Saucony endorphin pro 3
Strava
000
4.16/16/2025
treadmill 5x(4min at 9mph, 1min at 5mph)
Saucony endorphin pro 3
Strava
00000
14.246/15/2025
ggp with late 3 mile pickup
Saucony endorphin pro 3
3 mile pickup at 10 miles was around 7:10 per mile
Strava
0000
4.816/10/2025
10x400
Adidas adizero adios pro 3
81 79 81 81 83 82 83 79 81 83
Strava
0000
5.736/3/2025
4xmile stow lake and jfk
Adidas adizero adios pro 3
never got over 180 actually, only recovered down to 140 during 2 minute jogs though
6:19 6:20 6:26 6:28
cookies before
Strava
0000
9.015/25/2025
10x400 + 1k tempo
New Balance SC elite 3
89, 88, 89, 85, 87, 89, 89, 90, 90, 91 and then a <4:30 km
Strava
0000
7.515/15/2025
5x800
Nike streakfly 1
3:01 2:59 3:00 3:05 3:05
Strava
0000
6.675/6/2025
fastr3 1200 1000 800 600 400 200
Puma fast R3
4:28 3:45 2:54 2:04 1:17 0:36
Strava
00000
13.195/4/2025
Vancouver half
Saucony endorphin pro 3
1:28:55
Maurten caf drink mix and non caf gel at 7 miles, timbits and other random things for breakfast
Pee before
Strava
00000
26.384/27/2025
big sur marathon
New Balance SC elite 3
3:20:48
garlic bread and pretzel peanut butter and dried mangos after waking up, neversecond bar right before, 2 maurtens, 2 neversecond gels, 1 maurten caf, lost one gel, neversecond drink mix
mile 2 pee, overcame various twinges
Strava
0000
9.664/17/2025
6x800 upper kezar
New Balance SC elite 3
3:01 2:59 2:57 3:00 2:58 2:58
Strava
0000
3.854/11/2025
idk 2 miles fast to janice
New Balance SC elite 3
6:14 6:32
Strava
00
54/9/2025
4x1k
Nike streakfly 1
3:39 3:46 3:49 3:42
Strava
00000
10.853/9/2025
Another 3 2 1
New Balance SC elite 3
7:04 6:50 6:19
Strava
00000
13.163/2/2025
Napa half
Adidas adizero adios pro 3
171 average, mostly above 170 for first 6 then under 170 for 4, then 180+ for 3
Net downhill some rolling hills. 6:45 for 6, 6:40 for 4, 6:30 for 3, average 6:38 for 1:26:53
Carb load before with four meals day before and then two days before was just lots of carbs. Day of was 3 fig bars in the morning, maple syrup. Then caffeine precision hydration gel 45 minutes before. During I had a drink mix in handheld and had 1 gel I forget when.
Strava
0000
8.412/19/2025
5k time trial
Adidas adizero adios pro 3
once up, it was like 175-180 for most of 20 minute 5k then 185 during surge at end
19:30 (6:20 pace for 10 laps, then 6:00 pace for 2 laps, then 5:40 pace for 1/2 lap), then semi-fast cooldown
most of a neversecond drink mix before
felt almost easy, no aches too
Strava
000
9.92/15/2025
3mi eastward tempo
Adidas adizero adios pro 3
sub 7 for 3 miles all uphill
Strava
00000
11.692/8/2025
8mi tempo
New Balance SC elite 3
7:15 pace
precision hydration gel only, no water
pretty good, just out of shape
Strava
00000
15.711/26/2025
3x3x400,1200
New Balance SC elite 3
172 average bpm, 180+ during reps basically
seems like my top end speed needs work on tired legs
maurten 160 drink mix honestly not bad, mages salted egg yolk cookies
feeling pretty good, just sore
Strava
00000
13.251/18/2025
92 minute half marathon fitness test
New Balance SC elite 3
7:06 across the half, got 1:33 ish, not completely flat course, my threshold pace is probably around 7
maybe slight niggles on inner shins
Strava
0000
7.731/11/2025
3 2 1 with carl
New Balance SC elite 3
160-180 for 3, less amplitude closer to 170 for 2, 180-190 for 1
6:46 6:42 6:28
75% of a gel after the 3, handheld drained
niggles gone maybe?
Strava
0000
3.4812/30/2024
all out mile
Nike streakfly 1
during all out mile went from 170 up to 190
5:57
legs mostly felt uninjured but faint twinges maybe phantom?
Strava
0000
4.8611/26/2024
3x1k
Nike zoom fly 5
max 198, 2nd and 3rd intervals high
3:48
3:53
3:56
lower legs hurty, before they felt good
Strava
0000
7.9611/21/2024
10x800s
Nike zoom fly 5
max 199 yeesh even though i thought this was more chill
3:22
3:11
3:20
3:13
3:19
opposite direction 9th lane, not sure if exactly 800
3:35
3:33
3:31
3:32
3:24
protein shake right before
lower legs started feeling fine surprisingly
Strava
0000
7.5211/17/2024
3 2 1
Nike alphafly 3
apparently hit 210
3 (6:56)
2 (7:04)
1 (7:05)
water with, right after nippon curry
Strava
000
3.811/12/2024
track day 6x400s
Nike streakfly 1
only hit 182
400s: 86, 83, 82, 86, 79, 81
Some chocolates, water between
lots of jog and standing rest between
Strava
0000
8.6311/10/2024
3 2 1
hit 200?
3 (6:55)
2 (7:13)
1 (6:46)
Chews and water between
Strava
0000
3.7511/7/2024
comeback
Nike zoom fly 5
hit 194
2x400 (76,86)
1mi (6:28)
2x400 (87,87)
Strava
0000
9.1210/3/2024
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
Strava
0000
2.999/17/2024
track day 4x1k
Nike zoom fly 5
3:45 3:39 3:34 3:45
right tibia pain
Strava
00000
13.139/11/2024
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
Strava
0000
8.439/9/2024
4x800 w bianca
Nike zoom fly 5
2:55 2:55 2:54 2:54
actually felt too easy
Strava
0000
3.529/8/2024
diplo 5k
New Balance SC elite 3
20:15 5k time
Strava
00000
13.598/28/2024
steady state for most of hmw
Nike zoom fly 5
almost 10 miles at 7-7:40
Strava
0000
7.098/27/2024
4x800 w jonah
Nike zoom fly 5
800s around 2:50, got dropped on last one, closer to 3:00
Strava
0000
9.178/24/2024
3,2,1 fast
Nike zoom fly 5
6:35 6:37 6:28
6:46 6:53
misrecorded last mile
Strava
0000
3.578/23/2024
all out mile
New Balance SC elite 3
5:35 mile
Strava
0000
2.458/21/2024
at home treadmill intervals
Nike zoom fly 5
4x800@6:30, 2x200@5:20, 60s rest in between each
Strava
0000
2.788/19/2024
at home treadmill sustained
Nike infinity 4 (second pair)
think i did 1 mile at 6:00
Strava
00000
28.257/28/2024
SF marathon
Saucony endorphin pro 3
3:20:49
one gel before race, 6 gels during, breakfast was toast and oatmeal, had coffee and some baja blast
Poop + cramps
Strava
0000
6.367/20/2024
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
Strava
0000
9.397/18/2024
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
Strava
00000
15.987/14/2024
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
Strava
0000
9.737/10/2024
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
Strava
00000
20.017/6/2024
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
Strava
00000
10.287/2/2024
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
Strava
000
3.96/30/2024
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
Strava
0000
9.196/12/2024
Kezar 5mi @ MP+
Nike zoom fly 5
6:53 7:17 7:08 7:16 7:09
Fig bar before, one exodraw
Fatigue
Strava
00000
18.976/9/2024
3x 5mi @ MP+
Nike zoom fly 5
rolling hills, ggp, <7:30 when on
salmon toast before, exodraw with gatorade, one exodraw refill, one caf gel, one regular gel, 5 electrolyte tabs
left IT band knee pain
Strava
0000
7.996/6/2024
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
Strava
0000
8.375/30/2024
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
Strava
0000
7.195/28/2024
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
Strava
00
85/21/2024
7:00 on 1:45 off
Nike zoom fly 5
high and low bits idk
Strava
00000
13.645/12/2024
half fitness test
Nike zoom fly 5
165+ throughout basically
7:30 throughout!
one gel, bread before, some salt tabs, one exodraw refill
Strava
0000
9.955/9/2024
7:00 on 1:45 off
Nike zoom fly 5
160-170 on 120-150 off
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