In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||4|| 2:00:29|| 11.11||(10:51)|| 17.87||(6:44)|
| ||biking||1|| 1:37:00|| 23.3||(14.4/h)|| 37.5||(23.2/h)|
| ||strength/stretching||2|| 37:00|
| ||Total||5|| 4:14:29|| 34.41|| 55.37|
|averages - sleep:7.3|
running hills (Dog Days) 30:45  3.2 mi (9:37 / mi)
slept:7.0 shoes: Hoka One One
DD#11 - After annual group photo, a little stretching then the run up to campus down Miss., up to Oread Hotel and back across campus back to LHS.
strength/stretching 10:00 
and static stretching after run.
strength/stretching (Dog Days) 27:00 
DD#10 - workout led by Red Dog - more calisthenics than stretching. Several cross field drills.
running hills 20:00  1.5 mi (13:20 / mi)
slept:7.0 shoes: Brooks Pureflow 5
ran 5 laps, walked 6th.
Lap 1 - stadium steps west, lap 5 did the steps on the east side.\
biking (road bike) 1:37:00  23.3 mi (14.4 mph)
shoes: Specializes Sport MTB
~ Lawr, Loop - straight to Hunter's Ridge Apts, crossed 6th, bike path to Overlook Park - to check to see if the last runner had come in at the Night Hawk 50K which started last night at 8pm (they were all done). Continued on thg Lawrence Loop back on Burroughs Trail and back home. Also rode east of 8th & Delaware to see if I could recognize the La Yarda neighborhood. Then a long chat with Paul Corcoran and Jim Turner at home about old bike days, politics and health issues for old men.
running warm up/down 10:00  1.0 mi (10:00 / mi)
shoes: Hoka One One
running race 24:44  5.0 km (4:57 / km)
slept:8.0 shoes: Hoka One One
Summer Spray 5K in Baldwin. On a USATF certified course but they shortened by not going around all the medians at the north-end turnaround.
Not used to racing this summer, so the first mile was real-heavy breathing. Got used to the hard effort halfway through. Nice to have a 12 year old keep pace; we yoyoed back and forth. I accidentally cut him off from getting his water drink at about 1.5 miles. They set the aid station on the corner and I was rounding the corner tight. I apologized to him.
So, if I can't get my times down, then the new pace is 8:00 instead of 7:30 for 5Ks. Many walkers, so 1st M60 - wasn't impossible.
running (walking) 35:00  2.3 mi (15:13 / mi)
shoes: Adizero Tempo 5
Walk to LMH for an EKG. Easy stroll. Temp:70F
all weeks |