In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||3|| 1:41:25|| 10.0||(10:09)|| 16.09||(6:18)|
| ||strength/stretching||3|| 1:03:00|
| ||Total||3|| 2:44:25|| 10.0|| 16.09|
|averages - sleep:7.1|
strength/stretching (Dog Days) 23:00 
running 35:00  4.0 mi (8:45 / mi)
8 laps on PSL, level 1.
Made it 800m per lap by doing 3 sets of stairs and going into soccer field running along all outer walls.
It's 700m if you run only outer walls and between courts 2 and 3 go all the way to the east side from the west to get 2 lengths of the ball courts.
To get 800m (without stairs and going into so ccer fields), add the 2 lengths going from west to east between courts 7 and 8 (or 6 and 7 to get extra 100m).
More at tempo last 4 laps.
strength/stretching (Dog Days) 30:00 
Dog Days calis and weights
running 9:00  1.0 mi (9:00 / mi)
shoes: Brooks Pureflow 5
16 laps in Comm. Bldg gym
running 57:25  5.0 mi (11:29 / mi)
slept:7.0 shoes: Salomon XT Wings 3
form home to downtown to meet up with Dog Days Group. Did a few stretches in the 14 degree overcast day, then ran home. Roads and sidewalks were cleared or packed snow; only slippery spot was the Comfort Inn parking lot. 2 pants and 4 layers were perfect with mittens and balaclava (did not smear gooey baklava on my face today).
strength/stretching (Dog Days) 10:00 
Jay led us with a few quick stretching exercises. Mentioned to Stacy Riggins to let her son know that fellow Free State HS alum Emily Venters will be in Edinburg to for the USA Junior national team.
Static stretches at home.
all weeks |