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Training Log Archive: MeanGene

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  running3 2:53:20 15.16(11:26) 24.4(7:06)
  biking1 1:34:00 22.5(14.4/h) 36.21(23.1/h)
  strength/stretching4 1:18:00
  Total6 5:45:20 37.66 60.61
averages - sleep:7.3

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Sunday Sep 25, 2016 #

7 AM

strength/stretching 14:00 [1]
(rest day)

heel, calf stretching and foam rollering.

Saturday Sep 24, 2016 #

11 AM

running warm up/down (walking/running) 25:22 [1] 1.6 mi (15:51 / mi)
slept:7.5 shoes: Saucony Ride

Dynamic stretching in parking lot, then started from mile zero in levee and went east, walk, jog, acceleration glides, cadence drills to 1.5 mi marker.

Had helped Steve Riley with finish line and timing at ALZ 5K at Rock Chalk Park.

running intervals 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Ride

Decided I wanted to work out on the levee instead of a track today.
Plan was to do 12 x 800m w/ 200m walk breaks (about 3 min walks).
Did 5, then felt a twinge in the right hamstring after 100m and quit.

Intervals (400m then 15 walk then run); splits: 3:59, 4:03, 4:05, 3:53, 3:50.
Walk 200m in between.

running warm up/down (walking) 23:37 [3] 1.23 mi (19:12 / mi)
shoes: Saucony Ride

Walked back to the car on city streets. Then lunch at The Levee Cafe and went into the new location for Recyclery, next door to the cafe.

Iced hamstring and ankle at home. Bummer; no more racing until Oct 16. We'll see if I can handle the 17 mile run next Sat.

Maybe go to Germanfest at St John's tonight.

Friday Sep 23, 2016 #

Note
(rest day)

Thursday Sep 22, 2016 #

6 AM

strength/stretching (Dog Days) 20:00 [1]
slept:7.0

at South Park

running (Galloway run) 45:00 [2] 4.6 mi (9:47 / mi)
shoes: Saucony Ride

from South Park, up 13th to campus and along ridge line to Lied Center and back to campus, down Mississippi, over 10th , Mass and back to South Park.
Got the turnaround time.place right and back at exactly 45 min.

Wednesday Sep 21, 2016 #

8 AM

biking (road bike) 1:34:00 [2] 22.5 mi (14.4 mph)
shoes: Specializes Sport MTB

Lwrence Loop clockwise - easy

Tuesday Sep 20, 2016 #

6 AM

strength/stretching 30:00 [1]

5 min buzz saw planks at home
20 min dynamic stretching and Dog Days calisthenics, &
5 min post run stretching

running (Galloway run) 49:21 [2] 4.73 mi (10:26 / mi)
slept:7.5 shoes: Saucony Ride

Run from South Park up to JRP, then Memorial Drive, Jayhawk Blvd, Engel, down hill on Irving Hill, Sunnyside to 17th & Tenn and back. At 1214 Tenn, I hit 45 min, so walked the remaining 3 blocks to the car. Tried a Galloway interval: 3:30 run, 30 sec walk. Will do that for remaining 45 min mid week runs.

Monday Sep 19, 2016 #

6 AM

strength/stretching 14:00 [1]

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