Training Journal 2023‑05‑08

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	6 mi RR	6 mi RR
Tue	40 min bike RR, 6 mi ER	6 mi RR
Wed	1 hr basketball, 2 x 20 min AE	40 min basketball, 1 hr ER w/ 20 min AE
Thu	Rest & Recovery	Rest & Recovery
Fri	6 mi ER, 40 min bike RR	3 mi RR, 40 min bike RR
Sat	Canyon Road 5k + 8 mi, 3 x 20 min bike AE	Canyon Road 5k + 8 mi, 1 hr 15 min bike
Sun	17 mi ER	6 mi RR

Tracking	Week	Month	Year
Run Mileage	40.20 mi	89.87 mi	810.32 mi
Training Duration	09:02:00	20:14:08	143:09:55

Priorities

1. 55 running miles
2. 95% effort for Canyon Road 5k. Run fast, but don’t dig too deep.

Journal

Monday, May 8, 2023

6 mile RR

Duration: 1:00:47, Avg Pace: 10:07/mi, Avg HR: 116 bpm, EF: 1.49

Nice run with Morgan and the dogs. I was a little surprised how well my legs felt throughout the day, but once we started running, they definitely felt a bit tired. Kept it nice and light today and don’t plan to go hard tomorrow either, so I should be feeling good by Wednesday.

Tuesday, May 9, 2023

6 mile RR

Duration: 59:10, Avg Pace: 9:51/mi, Avg HR: 123 bpm, EF: 1.47

Another nice run wih Morgan and the dogs. Guess we went just a bit faster today. Yesterday felt like a slog and was a mental challenge. Today was much more comfortable and enjoyable. Legs feeling a bit better as well.

Didn’t prioritize getting my bike ride in at lunch, so I ended up not doing it. Not too worried about it.

Wednesday, May 10, 2023

Basketball

Duration: 37:42 basketball, 41:38 walking, Avg HR: 155 bpm, Max HR: 179 bpm

No one else showed for lunch ball, but I got some good individual practice in. I was thinking I would do an hour, but got confused about how long I had been there. Ended up only doing about 40 minutes, but still got some good shots up, good explosive plyometric type movements, and the heart was pumping. Definitely not as intense as actually playing games, I think I’ll mark it 8/10 RPE.

1 hr w/ 20 min AE

Distance: 7.47 mi, Duration: 58:26, Avg Pace: 7:49/mi, Avg HR: 140 bpm, EF: 1.60

My planned run got cut short once again by needing to use the bathroom. This is the second week in a row that I had that issue on Wednesday after playing basketball at lunch. I think it may just be a bad time for my body to try and have everything cleared out for an afternoon workout. My legs were feeling pretty tired anyway, so it’s not the worst thing to miss a few miles today.

Interval	Avg Pace	Avg HR	Max HR	EF
1	7:04/mi	154 bpm	162 bpm	1.65

I was way more efficient today than last week after basketball. Some of that I’m sure is because I just practiced by myself which was not as intense as playing games, but I also feel encouraged to see measureable progress.

Thursday, May 11, 2023

Rest and recovery today.

Friday, May 12, 2023

40 min bike RR

Nice easy ride outside.

3 mile RR

Ran to packet pickup at Sol Speak Yoga. It was kind of hot and the packet and free stuff they gave me weighed a little more than I thought which made me work a little harder to run back up the hill on my way home.

Saturday, May 13, 2023

Canyon Road 5k

Duration: 17:25, Place: 2nd

First 5k I’ve raced in quite some time. It was fun to push myself hard. I probably kept just a little in the tank, maybe could have gone a few seconds faster per mile if I was really pushing it. That’s close enough to my high school 5k PR that I kind of want to plan a day on the track to try and go after it to get under 17 minutes.

7 mile ER

Nice easy miles to add on to today’s total volume.

1 hr 15 min bike

Legs were feeling pretty tired after running so hard this morning.

Sunday, May 14, 2023

6 mile RR

Yesterday’s 5k took a much larger toll on my legs than I was anticipating. No way I was going to grind out 17 miles today. Kept it light and easy, and will probably do a little more than I originally planned for tomorrow.

Review and Thoughts

I had forgotten how much more intense a fast 5k is than what I normally do. It was probably naive to think I’d be able to put out a high effort on Saturday’s 5k and be able to do a long run the following day.

---

Training Intensity Distribution: