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Training Log: Super

In the last 7 days:

activity # timemileskm+m
  Running3 3:10:19 21.5(8:51) 34.6(5:30) 41
  Total3 3:10:19 21.5(8:51) 34.6(5:30) 41
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1:33
0:00
WeThFrSaSuMoTu

Tuesday Jan 17 #

12 PM

Running 51:33 [3] 5.1 mi (10:06 / mi)
ahr:140 max:183 shoes: Saucony Triumph ISO 2

Got half the workout and drive but not the beginning.

Another perfect ten on the mill at the y. This time with three 2 minute intervals at 10mph to go from a 10 minute mile to a mile at ten mph. Sorta.

Felt pretty good, some twingyness in the left Achilles and ankle but not a big whoop. Really not the time to be doing intervals but hills do hurt and I'm being told to push the injury with some speed. So should get back to easy bulk mileage later and add some strength as the leg permits later in the winter.

10 minutes @ 6 mph
2/1@
8
8.5
9
9.5
10
10
10
9.5
9
8.5
Five easy minutes to recover

Sunday Jan 15 #

2 PM

Running 1:33:46 [3] 18.18 km (5:09 / km) +41m 5:06 / km
ahr:150 max:174 shoes: Saucony Triumph ISO 2

Fit it in between plumbing crises, kids activities etc etc.

Dreams of a warmish, iceless trip to the valley faded into the ether of a busted toilet flushing mechanism. So I went toilet shopping because a repair wasn't an option. yay. Then, back home, as I took the old one off I dropped the f$&king bolt down between the stack and the void. It's laying on the ceiling, but on the wrong side. Gravity still in play. Then, I went shopping again. And after I bought a new bolt and installed everything I broke the f$&king supply line. Got that into ok shape for the night and realized I forgot the f$&king car wax. Why, you ask, do I need f$&king car wax? To buff the surface of the new tub which someone who I paid a bunch of money damaged but wouldn't admit to. So I paid some other guy to fix it a couple weeks ago, but as he left he said, get some f$&king car wax and buff it in a couple weeks. So I forgot that. But it's ok. Because I have to go get another f$&king supply line anyhow.

Jenn mentioned she might have noticed the flush mechanism on the downstairs toilet seems to be on the way out....

Thursday Jan 12 #

Running 45:00 [3] 5.1 mi (8:49 / mi)
shoes: Saucony Triumph ISO 2

After a shave, tape and beating - the Donald has an evil henchwoman who is learning the subtleties of the Device Whose Name Will Not Be Spoken - today it was time for another easy rehab run.

To the Y to avoid the rain which is weak but also the difference between done and blown off, soooo.

Small, staged progression in both elevation and speed for 40 minutes and a short cool down. Leg feels great and the huge lump of scar tissue is pretty much undetectable unless, of course, you are a heartless savage with pointy fingers and a masochistic streak. Those guys can find it no problem.

Happy with my progress. Nearly done with the Donald. And just in time for my 2017 benefits coverage for osteo to run out. Yep, it's shit. $250/year.

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