Training Journal 2025‑01‑20

Plan and Outcome

Day	Planned Workout	Executed Workout
Mon	Rest & Recovery	Rest & Recovery
Tue	40-50 min RR	45 min RR
Wed	4 x 1 mi T, SLF, 40 min bike	3 x 1 mi T
Thu	50 min RR	SLF, 40 min bike, 1 hr RR
Fri	10 x 30 s R, 75 min bike	40 min bike
Sat	1 hr bike	1 hr RR, 40 min bike
Sun	50 min RR	45 min RR

Tracking	Week	Month	Year
Run/Hike Mileage	32.89 mi	155.19 mi	155.19 mi
Training Duration	07:04:51	32:32:16	32:32:16

Priorities

1. Absorb the training.

Journal

Monday, January 20, 2025

Rest and Recovery

Walked in the morning.

Tuesday, January 21, 2025

Wednesday, January 22, 2025

3 x 1 mi T Lil Baldy Up

Duration: 1:24:53, Distance: 9.88 mi, Vert: 337 ft/mi, Avg Pace: 8:35/mi, Avg HR: 145 bpm, EF: 1.48

Interval	Avg Pace	Avg HR	Max HR	EF
1	8:27/mi (NGP 6:01/mi)	170 bpm	186 bpm	1.72
2	8:21/mi (NGP 5:57/mi)	174 bpm	194 bpm	1.70
3	8:15/mi (NGP 5:53/mi)	173 bpm	181 bpm	1.73

Thursday, January 23, 2025

Friday, January 24, 2025

Saturday, January 25, 2025

Sunday, January 26, 2025

Review and Thoughts

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Training Intensity Distribution: