In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| running/walking | 4 | 4:19:19 | 20.38 | (12:43) | 32.8 | (7:54) | 443 | | | | |
| strength/stretching | 4 | 59:00 | | | | | | | | | |
| Total | 4 | 5:18:19 | 20.38 | | 32.8 | | 443 | | | | |
averages - sleep:7.4 |
6 AM
strength/stretching warm up/down 5:00 [1]
running/walking 37:07 [2] 3.23 mi (11:29 / mi) +139m 10:08 / mi
ahr:109 max:129 slept:7.5 shoes: HOKA Clinton 9
Monday Runners: Hawks Run
Galloway 90/30 intervals.
Note
(rest day)
Photographed the Irish Mile.
Photos
7 AM
strength/stretching warm up/down 12:00 [1]
pre/post run stretching and foam rolling
running/walking long 2:42:00 [2] 12.48 mi (12:59 / mi) +165m 12:28 / mi
ahr:104 max:121 slept:7.5 shoes: HOKA Clinton 9
Started from home, 3 mi. to downtown and at 7:30 met Dog Days Group, did 5 min. stretching before resuming run. Mostly Galloway 120/30 intervals. Kept run pace as easy as possible. Finished without cramping up!
Temp: 40s, partly sunny. Had on 3 layers - zipped and unzipped jacket & jersey throughout the run.
Note
(rest day)
Felt sluggish in the morning and decided to put off the long run to the next day.
6 AM
strength/stretching 38:00 [1]
slept:7.5
Dog Days workout.
138 pushups
running/walking 18:12 [2] 1.32 mi (13:47 / mi) +48m 12:23 / mi
ahr:103 max:114 shoes: Saucony PRWRun
From Liberty CMS to Oread Hotel. Varying run/walk intervals.
6 AM
strength/stretching warm up/down 4:00 [1]
running/walking 42:00 [2] 3.35 mi (12:32 / mi) +91m 11:34 / mi
ahr:106 max:130 slept:7.0 shoes: HOKA Clinton 9
Monday Runners - Secret Garden route.
Galloway 120/30 intervals
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