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Training Log Archive: MeanGene

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  biking2 3:38:01 51.75(14.2/h) 83.28(22.9/h)
  strength/stretching3 2:01:00 2.67 4.3
  running2 1:26:46 7.7(11:16) 12.39(7:00)
  Total6 7:05:47 62.12 99.97
averages - sleep:6.9

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Sunday Oct 9, 2016 #

9 AM

biking (road bike) 2:01:31 [2] 29.55 mi (14.6 mph)
slept:7.5 shoes: Specializes Sport MTB

to Clinton SP west marina, did all the side loops and back. Nice day.
81.4 rpm.

Saturday Oct 8, 2016 #

10 AM

running (walking/running) 1:00:00 [1] 5.0 mi (12:00 / mi)
shoes: Patagonia EVERLong

Cliff Hangar Run - went to shoot photos. From KCUMC, walk/jogged to start on CLiff Drive. Round trip about 1.5 miles (2x). Then 2 miles out on race course taking photos. Then back to KCUMC. Free hamburgers and hotdogs for eveyone as part of the schools' 100th anniversary. Nice day.

Friday Oct 7, 2016 #

9 AM

biking (road bike) 1:36:30 [2] 22.2 mi (13.8 mph)
slept:7.0 shoes: Specializes Sport MTB

Lawrence Loop - wind from NW, sunny, 47F. Right hamstring gave a hint it was sore after the ride.
Plans to run half marathon next weekend in doubt. . .

Thursday Oct 6, 2016 #

8 AM

strength/stretching 29:00 [1]

at Sports Pavilion - did my typical workouts with dynamic stretching, exercises for glutes and achilles tendons, hamstring bridges with ball, lats and static stretches after walk/runs on the track.

strength/stretching (walking/running) 40:00 [3] 2.67 mi (14:59 / mi)
shoes: Saucony Ride

on SPL track - 4 laps walking, then exercises, the 4 laps walk/jog (100m/100m).
Then walked to Rock Chalk Trail east end and walk/ran the new bike path to almost Queens Road. Still one last creek crossing needs to be paved over. Very nice. Can't wait to see what the City does to pave the Rock Chalk Trail between the K-10 bikepath and this new stretch along Baldwin Creek.

Right hamstring was OK but I could tell it may not be able to handle 13.1 miles in two weeks.

Wednesday Oct 5, 2016 #

(rest day)

Morning - ground was too wet for my liking to bike. Felt tired and lethargic - stayed home in spite of dry conditions in the afternoon.

Tuesday Oct 4, 2016 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

stretching at home, then at South Park, more stretching and Dog Days calisthenics. After run, static stretches.

running (Galloway run) 26:46 [2] 2.7 mi (9:55 / mi)
shoes: Specializes Sport MTB

"Corkscrew" loops from 11th up to 7th between Vermont and Mass. Galloway intervals: 90/30. Right hamstring felt tight with 2 blocks to go at the end.
Massage this afternoon.

Monday Oct 3, 2016 #

7 AM

strength/stretching 22:00 [1]

still slight cold and still taking meds.

foam rollering, glutes exercises, buzzsdaw planks, tempo calves, eccentric heel stretches.

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