Kinesthesia

Early morning, CEO got me on a shoulder / chest tri session from Nike Fit; felt like a great warm up to chest & tri lifts. As a variation I swapped out decline bench with raised leg push ups, managing 3x 6 reps.

Mt Madonna taper continues: tomorrow is two sub 7m30s miles with a break in between, ~ 16m of effort. The legs feel ready.

I do feel some tweaks in my right shoulder (arm extended vertically rotating backwards) which’ll need to be factored into tomorrow’s shoulder lifts.

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Kinesthesia

Woke early but with low energy; napped from ~9a to 12p. CEO kept me honest for a 3x 4min run around Uvas Reservoir. I didn’t set any pace records, but improved at keeping my heart around 160 - 170 bpm (~7m15s/mi pace). The run itself felt appropriately difficult and my legs felt strong.

Similarly, side core workouts felt good; that I’ll chalk up to actually doing them regularly for the first time, like, ever.

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Maintaining elisp-koans

There are some inbound maintenance requests for elisp-koans and the more general question of whether I’m actively maintaining it. The answer was “reactively & minimally” which I believe is leading to under-maintenance / code-rot / lack of support.

I would like to put a bit more effort into the koans, specifically:

1. merge & respond to open PR from @stefanv
2. review issues

Kinesthesia

My legs feel like 85% fresh even after yesterday’s intervals. Core, on the other hand, is sore with DOMs. This morning put in a full set of leg lifts. Note: my forearms continue to be the limiting factor on deadlifts – I’ll create & schedule some grip workouts to push it.

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Got in some running intervals (3x 4min Z4 + 2min rest) going back and forth next to Uvas Reservoir with CEO.

Strength training today was Core I – for my next go I’d like to mix up the exercises a bit more using some from the back of Friel’s Cyclists Training Bible

Coming up in the fall month of October I’ll participate in two gravel rides (better late to the scene than never):

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Caitria and I’ll be competing in the Mt. Madonna Challenge 10K on Sept 23rd, eight days out.

While I haven’t planned a taper before and am late to the game, here’s a schedule:

• Fri (today): rest
• Sat: intervals (3x 4min Z4 + 2min rest on Calero Hills)
• Sun: ren faire walking, leg lifts?
• Mon: intervals
• Tue: Z2 cruise
• Wed: intervals if feeling good
• Thu: rest
• Fri: light intervals
• Sat: Race!

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