Training Journal 2025‑01‑13

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	3 hr Run-Bike-Run, SLF	3 hr Run-Bike-Run
Tue	1 hr RR, 40 min bike	1 hr RR
Wed	40 min RR	5 mi RR, 40 min bike
Thu	4 x 10 min T, 75 min bike	4 x 10 min T
Fri	10 x 30 s R, MS B + HR	MS B + HR, 1 hr bike
Sat	40 min bike	5 mi RR
Sun	1 hr RR	6 mi RR

Tracking	Week	Month	Year
Run/Hike Mileage	50.53 mi	122.30 mi	122.30 mi
Training Duration	09:59:44	25:27:26	25:27:26

Priorities

1. Repeat the week.
2. Maybe a little more volume.
3. Keep living.

Journal

Monday, January 13, 2025

3 hr Run-Bike-Run

Run 1 - Duration: 59:32, Distance: 8.02 mi, Vert: 75 ft/mi, Avg Pace: 7:25/mi, Avg HR: 147 bpm, EF: 1.63

Bike - Duration: 1:00:01, Avg Power: 163 W, Avg HR: 135 bpm, EF: 1.21

Run 2 - Duration: 59:52, Distance: 8.01 mi, Vert: 75 ft/mi, Avg Pace: 7:29/mi, Avg HR: 144 bpm, EF: 1.64

Overall great day of training! Was feeling a bit sluggish this morning, but did some sun salutations to loosen up before heading out into the bitter cold. First run went well and everything felt fine. Same with the bike. Second run also went well, but my left foot and especially the joint on my big toe were feeling quite sore for most of the run.

Consumed 300 cal/hr, and energy levels felt great even after I finished the SSR portion of the second run. I felt really strong and pleased with the work while cooling down.

Interval	Avg Pace	Avg HR	Max HR	EF
1	6:38/mi	159 bpm	170 bpm	1.67
2	6:31/mi

Had some weird issues with my HR monitor on the second run. It kept dropping impossibly low during my SSR miles, so I’m just leaving that blank. I kept my effort pretty consistent and the pace was a tick faster than the first run.

Legs too tired to lift. Might only get one strength session in this week.

Tuesday, January 14, 2025

1 hr RR Dry Canyon

Duration: 59:53, Distance: 6.02 mi, Vert: 392 ft/mi, Avg Pace: 9:57/mi, Avg HR: 133 bpm, EF: 1.47

Felt a bit better than I was expecting too. The snow in Dry Canyon was nice and packed so pretty easy running. I though my feet would be more sore, but I didn’t really notice them until I started running back down. Tried to keep my strides short and cadence high on the way down to try to minimize the impact forces. Good run.

My body feels pretty fatigued overall, so I’m just going to run today. I’ll plan on running and biking easy tomorrow to be ready for Thursday’s tempo workout.

Wednesday, January 15, 2025

5 mi RR

Duration: 51:09, Distance: 5.13 mi, Vert: 303 ft/mi, Avg Pace: 9:59/mi, Avg HR: 127 bpm, EF: 1.47

Ran up to Deer Fence with Morgan and the dogs. Felt pretty awful tbh. Just pretty fatigued and sluggish. Haven’t slept well the past couple of nights. Need to stick to my rule of games off by 21:15.

40 min bike

Duration: 40:43, Avg Power: 149 W, Avg HR: 118 bpm, EF: 1.25

Nice little easy ride. Felt better biking than running today.

Took a little walk on the treadmill before bed, and my feet are feeling pretty sore. I’m a bit worried how they will respond to two workouts tomorrow and Friday. I think they should be fine for tomorrow’s workout at least and then I will reassess tomorrow night.

Thursday, January 16, 2025

4 x 10 min T Lil Baldy Up

Duration: 1:46:38, Distance: 12.3 mi, Vert: 352 ft/mi, Avg Pace: 8:39/mi, Avg HR: 146 bpm, EF: 1.47

I maybe pushed it too much on this one! When I got home I felt kind of sick and just had sit and recover for quite a while (~30 minutes or so) before I was feeling re-stabilized.

Interval	Avg Pace	Avg HR	Max HR	EF
1	8:04/mi	172 bpm	180 bpm	1.67
2	8:41/mi	168 bpm	180 bpm	1.65
3	8:22/mi	170 bpm	182 bpm	1.66
4	8:13/mi	165 bpm	181 bpm	1.72

I think I started out too hot and that made each successive interval harder than it needed to be. Especially since I have a bit of fatigue built up after the last couple weeks of training. Next time I need to do better about easing into the first interval.

My pace relative to HR was worse than last week’s tempo to a large enough degree that I think it’s time for some recovery. I think I’ll bike and do my strength workout tomorrow, but then I’ll take it easy for a few days.

Friday, January 17, 2025

Max Strength B + Hip Routine

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

Main Sets 1x5 135 lb 1x5 155 lb 1x5 160 lb

Bench Press Warm Up 1x5 45 lb 1x5 75 lb

Main Set 5x5 105 lb

Barbell Row 5x5 115 lb

Waiter’s Carry 2x30s 30 lb

1 hr bike

Duration: 1:00:01, Avg Power: 152 W, Avg HR: 125 bpm, EF: 1.22

Decided to cut the bike a little short. Legs feeling pretty fatigued. Definitely going to just take the next few days pretty easy to let my body absorb the training.

Saturday, January 18, 2025

5 mi RR

Duration: 47:36, Distance: 5.01 mi, Vert: 90 ft/mi, Avg Pace: 9:30/mi, Avg HR: 124 bpm, EF: 1.50

Easy run with Morgan and the dogs. Just ran a little past the hydro park to keep the elevation change low. A bit of slog. Must recover.

Sunday, January 19, 2025

6 mi RR

Duration: 54:20, Distance: 6.02 mi, Vert: 108 ft/mi, Avg Pace: 9:02/mi, Avg HR: 124 bpm, EF: 1.59

Felt better than yesterday but still need some more recovery.

Decided not to bike. Maybe I was being a bit of a wuss, but I still got some pretty good training in this week.

Review and Thoughts

I wasn’t able to repeat the same volume and amount of intensity as last week. And my performance on my Tempo workout was not that great. I’m going to take next week fairly easy to recover and hopefully absorb some of the training adaptations.

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Training Intensity Distribution: