Training Journal 2025‑01‑27

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	2.5 hr w/ 3 x 20 min SSR, 1 hr bike, MS A + HR	2.5 hr w/ 3 x 20 min SSR, 1 hr bike
Tue	1 hr RR, 50 min bike	7 mi ER/RR, 40 min bike
Wed	1 hr RR	1 hr RR
Thu	5 x 3 min I, 75 min bike	5 x 3 min I, 65 min bike
Fri	4 x 10 min T, SLF	4 x 10 min T
Sat	50 min bike	Rest & recovery
Sun	1 hr RR	5 mi RR

Tracking	Week	Month	Year
Run/Hike Mileage	60.10 mi	Jan: 210.27 mi, Feb: 5.02 mi	215.30 mi
Training Duration	11:20:27	Jan: 43:08:57, Feb: 43:47	43:52:43

Priorities

1. Long run
2. 12 hrs w/ 60 mi running

Journal

Monday, January 27, 2025

2.5 hr w/ 3 x 20 min SSR

Duration: 2:34:41, Distance: 20.4 mi, Vert: 148 ft/mi, Avg Pace: 7:36/mi, Avg HR: 141 bpm, EF: 1.67

Didn’t feel that great starting out. My left hip is feeling kind of sore. Not according to plan to be coming of a recovery week with a bit of a niggle.

But once I got going, it was a good run and I felt pretty good. Looking back through my previous long runs, this is probably as strong of a 20+ mi training run as I’ve ever done.

Interval	Avg Pace	Avg HR	Max HR	EF
1	6:33/mi (NGP 6:30/mi)	160 bpm	175 bpm	1.69
2	7:44/mi (NGP 6:26/mi)	159 bpm	170 bpm	1.72
3	7:08/mi (NGP 6:33/mi)	155 bpm	168 bpm	1.73

1 hr bike

Duration: 1:00:01, Avg Power: 161 W, Avg HR: 132 bpm, EF: 1.23

Felt pretty good.

Tuesday, January 28, 2025

7 mi ER/RR Dry Canyon

Duration: 1:11:03, Distance: 7.00 mi, Vert: 457 ft/mi, Avg Pace: 10:09/mi, Avg HR: 128 bpm, EF: 1.58

Tried to keep it nice and easy. Once I got into Dry Canyon, probably bumped effort closer to 5-6/10 but 4/10 for the everything else. It was fun running in the canyon on the hard packed snow.

40 min bike

Duration: 40:00, Avg Power: 140 W, Avg HR: 124 bpm, EF: 1.12

Legs feeling pretty tired.

Wednesday, January 29, 2025

1 hr RR

Duration: 59:46, Distance: 6.43 mi, Vert: 249 ft/mi, Avg Pace: 9:18/mi, Avg HR: 125 bpm, EF: 1.59

Man, my left hip is not feeling great. Hopefully some stretching and rest tonight will have me feeling a bit better for tomorrow’s workout.

Thursday, January 30, 2025

5 x 3 min I Lil Baldy Up

Duration: 1:20:09, Distance: 9.00 mi, Vert: 352 ft/mi, Avg Pace: 8:54/mi, Avg HR: 141 bpm, EF: 1.50

Pretty good workout overall. My hip was feeling much better today. Still noticeable, but a big improvement and has me feeling less worried about it.

Eased into the 1st interval and then pushed hard for the next one. I kind of lost focus a bit on the 3rd and then finished strong on 4 and 5. Intervals 2, 4, and 5 were all faster than any of my intervals the last time I did this workout on 1/9/25.

Interval	Avg Pace	Avg HR	Max HR	EF
1	9:59/mi (NGP 6:08/mi)	159 bpm	167 bpm	1.80
2	8:18/mi (NGP 5:17/mi)	171 bpm	179 bpm	1.95
3	8:56/mi (NGP 5:41/mi)	166 bpm	176 bpm	1.87
4	8:19/mi (NGP 5:15/mi)	170 bpm	178 bpm	1.97
5	8:11/mi (NGP 5:12/mi)	171 bpm	182 bpm	1.96

65 min bike

Duration: 1:05:01, Avg Power: 157 W, Avg HR: 129 bpm, EF: 1.22

Run went a little longer than planned, and my legs were starting to feel a bit strained so I cut the bike a little short. Good day of training!

Friday, January 31, 2025

4 x 10 min T Lil Baldy Up

Duration: 1:46:00, Distance: 12.3 mi, Vert: 349 ft/mi, Avg Pace: 8:38/mi, Avg HR: 139 bpm, EF: 1.55

Decent workout and my performance was slightly better than 1/10/25, but man, I’m feeling pretty wiped after that one.

Interval	Avg Pace	Avg HR	Max HR	EF
1	8:19/mi (NGP 6:14/mi)	157 bpm	168 bpm	1.80
2	8:15/mi (NGP 6:09/mi)	164 bpm	172 bpm	1.75
3	8:04/mi (NGP 6:05/mi)	167 bpm	176 bpm	1.73
4	8:19/mi (NGP 6:13/mi)	159 bpm	174 bpm	1.78

When comparing this week to week 1 of the build, there are three main differences I can identify for why I’m feeling so tired after this workout than I did in week 1: 1. My long run this week was over 20 miles compared to 16 miles in week 1. 2. In the two days following my long run, I did 2,425 ft of elevation gain compared to 846 ft on those two days in week 1. 3. 5 x 3 min intervals instead of 4 x 3 min intervals.

Considering all the above, it’s no surprise I’m feeling so tired now. I might consider doing three easy days and doing my next big day on Tuesday next week instead of Monday. I’ll see how I recover over the weekend.

Saturday, February 1, 2025

I only took two days off in all of January. Decided to let myself just rest and play the Witcher today.

Sunday, February 2, 2025

5 mi RR

Duration: 43:47, Distance: 5.02 mi, Vert: 186 ft/mi, Avg Pace: 8:43/mi, Avg HR: 124 bpm, EF: 1.67

Good little run. Felt pretty good after taking yesterday off, but still sore. This run put me at my 60 mi target for the week, and I’ll just bike for about 40 minutes this afternoon to hit 12 hours.

Well… I didn’t end up biking after all, but I did go for a 40 minute walk. Tracked endurance training time won’t hit my 12 hour goal, but still feel pretty good about this week’s training overall.

Review and Thoughts

Workouts with better performance this week compared to week 1 of the mixed intensity build: - Long run and SSR portion specifically - 3 min intervals on Lil Baldy Up - Bike after intervals - 10 min intervals on Lil Baldy Up

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Training Intensity Distribution: