Training Journal 2025‑01‑06

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	2 hr w 2 x 20 min SSR, SLF, 1 hr bike	2 hr w/ 2 x 20 min SSR, SLF, 1 hr bike
Tue	1 hr ER/RR, 40 min bike	1 hr RR, 30 min bike
Wed	40 min RR	5 mi RR
Thu	4 x 3 min I, 75 min bike	4 x 3 min I, 75 min bike
Fri	4 x 8 min T, MS A + HR	4 x 10 min T, MS A + HR
Sat	40 min bike	40 min bike
Sun	40-60 min RR	5 mi RR

Tracking	Week	Month	Year
Run/Hike Mileage	52.34 mi	71.77 mi	71.77 mi
Training Duration	10:50:30	15:27:42	15:27:42

Priorities

1. Discipline.
2. Execution.
3. Oneiric Realization.

Journal

Monday, January 6, 2025

2 hr w/ 2 x 20 min SSR 1600 E

Duration: 2:01:33, Distance: 16.0 mi, Vert: 103 ft/mi, Avg Pace: 7:36/mi, Avg HR: 143 bpm, EF: 1.64

Good run! Felt just okay this morning before starting. I’m always surprised how my body feels even after several days of easy training and rest. Guess that’s just getting older maybe.

Had a weird pain in my right knee for a bit while warming up but it went away pretty quickly and my legs overall felt pretty strong. By the end I was starting to feel tired as 2 hours is pretty long for me right now.

Keep building!

Interval	Avg Pace	Avg HR	Max HR	EF
1	6:40/mi	158 bpm	169 bpm	1.69
2	7:12/mi	157 bpm	171 bpm	1.68

Single Leg Focus

Split Squat: 3 x 8 65 lb UL OH Press: 3 x 8 25 lb Landmine DL: 3 x 8 60 lb Hip Thrust: 3 x 8 75 lb Farmer’s Carry: 2 x 30 s 50 lb

Got it done and felt better than I was expecting after the long run this morning.

1 hr bike

Duration: 1;00:00, Avg Power: 161 W, Avg HR: 124 bpm, EF: 1.30

A bit of a grind. Feeling tired from a long day, but still felt pretty good overall. Mentally challenging for the last 20 minutes or so.

Tuesday, January 7, 2025

1 hr RR

Duration: 1:00:01, Distance: 6.96 mi, Vert: 0 ft/mi, Avg Pace: 8:37/mi, Avg HR: 132 bpm, EF: 1.55

Had my allergy shot and I have a hypothesis that running outside after my shot can increase my chance of a bigger reaction, so I decided to just run on the treadmill. Kept it easy throughout at 4/10 RPE. Legs felt tired but no specific pain points. Good run. Feeling motivated.

Now it’s the afternoon and my legs are feeling quite sore from Monday’s workouts especially my hamstrings and glutes. Debating with myself about biking today or moving it tomorrow.

30 min bike

Duration: 30:00, Avg Power: 145 W, Avg HR: 120 bpm, EF: 1.20

Decided to just do it even though my legs were feeling quite dead. Kept the power low and cut it a bit short as my legs were starting to really feel strained.

Wednesday, January 8, 2025

5 mi RR

Duration: 48:04, Distance: 5.03 mi, Vert: 336 ft/mi, Avg Pace: 9:33/mi, Avg HR: 134 bpm, EF: 1.48

Took Zuko and Appa up Mountain Road and went half a mile up Dry Canyon. The snow was perfectly packed for running on the trail, and it makes me want to go further up the canyon soon. I wonder how far I could get without it turning into a miserable snow slog. Pretty good run, legs feel better today than they did last night.

Thursday, January 9, 2025

4 x 3 min RI Lil Baldy Up

Duration: 1:02:07, Distance: 6.82 mi, Vert: 325 ft/mi, Avg Pace: 9:07/mi, Avg HR: 140 bpm, EF: 1.50

Legs were feeling a little blunted this morning walking around and while warming up. Once I got into the hard efforts I was feeling pretty good. The second interval was probably the highest effort of the four. By intervals 3 and 4, I felt like I didn’t need to push quite as hard to get my breathing to VO2Max.

Interval	Avg Pace	Avg HR	Max HR	EF
1	7:06/mi (NGP 5:31/mi)	163 bpm	178 bpm	1.96
2	8:23/mi (NGP 5:18/mi)	170 bpm	178 bpm	1.95
3	8:34/mi (NGP 5:30/mi)	166 bpm	175 bpm	1.93
4	8:48/mi (NGP 5:36/mi)	165 bpm	174 bpm	1.92

75 min bike

Duration: 1:15:01, Avg Power: 153 W, Avg HR: 130 bpm, EF: 1.18

Told myself I don’t stop when I’m tired, I stop when I’m done. Put on a NeverKnowsBest video and got it done. By about 50-60 minutes I was feeling pretty spent, but just finished out the ride. Hopefully I’ll feel okay enough for what I have planned tomorrow.

Friday, January 10, 2025

4 x 10 min T Lil Baldy Up

Duration: 1:43:22, Distance: 12.4 mi, Vert: 330 ft/mi, Avg Pace: 8:22/mi, Avg HR: 140 bpm, EF: 1.58

Decent workout. Felt mostly fine. To start the run, my fifth metatarsal on my right foot was feeling sore, but I either got used to it quickly or it went away. The front of my left hip started feeling a bit strained on my last interval, and my lower right leg was sore while running home from the hill.

Interval	Avg Pace	Avg HR	Max HR	EF
1	8:27/mi (NGP 6:14/mi)	158 bpm	171 bpm	1.79
2	7:46/mi (NGP 6:15/mi)	162 bpm	175 bpm	1.74
3	8:32/mi (NGP 6:18/mi)	162 bpm	172 bpm	1.73
4	8:32/mi (NGP 6:19/mi)	161 bpm	175 bpm	1.73

Max Strength A

Squat Warm Up 1x5 45 lb 1x5 75 lb 1x3 105 lb 1x2 135 lb

Main Set 3x5 150 lb

OH Press Warm Up 1x5 45 lb

Main Set 5x5 65 lb

Deadlift 1 x 5 155 lb

Farmer’s Carry 2x30s 30 lb

Felt pretty good lifting, and the work is all done for the week! Already up to 10.5 hours, and will finish things off with an easy bike tomorrow and an easy run on Sunday. Hopefully I’ll be well set up to repeat the week next week.

Saturday, January 11, 2025

40 min bike

Duration: 40:03, Avg Power: 151 W, Avg HR: 115 bpm, EF: 1.30

Nice easy ride. Heart rate took a while to come up to normal range, which I interpret as fatigue. But legs felt good.

Started feeling delayed soreness from Thu and Fri workouts in the evening.

Sunday, January 12, 2025

5 mi RR

Duration: 50:19, Distance: 5.13 mi, Vert: 295 ft/mi, Avg Pace: 9:48/mi, Avg HR: 125 bpm, EF: 1.52

Still felt sore and tired this morning, but better than I did last night. Kept it pretty easy running with Morgan and the dogs. We’ll see how well I am recovered tomorrow! ## Review and Thoughts

Watch closely: How do my legs feel for Thursday and Friday’s workouts after Monday’s big day of training? If I’m not fresh enough to execute what I have planned, I’ll need to adjust.

Thursday went pretty well. Executed the workouts as planned and felt good enough. Friday’s tempo workout was also a success in terms of at least feeling like I was able to execute without a high risk of injury.

So I conclude that my total training load on Monday was appropriate. Next up is to recover Saturday and Sunday and do it all again next week.

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Training Intensity Distribution: