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Training Log Archive: MeanGene

In the 7 days ending Nov 13, 2016:

activity # timemileskm+m
  running/walking6 3:54:04 21.56(10:51) 34.7(6:45)
  strength/stretching4 1:12:00
  Total6 5:06:04 21.56 34.7
  [1-5]6 4:41:04
averages - sleep:7.5

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Sunday Nov 13, 2016 #

8 AM

running/walking warm up/down (walking/running) 13:00 [1] 0.7 mi (18:34 / mi)
slept:8.0 shoes: Hoka One One

dynamic stretching and easdy jog

running/walking race 28:15 [2] 5.0 km (5:39 / km)
shoes: Hoka One One

KU Vets Day 5K. After race yesterday, easy run to loosen up today. Ran with Ken Baldwin and some with Bill Reetz. Sunny, Temp: ~40F, no wind. Nice crowd. Curtis Marsh did a great job singing the national anthem and then played taps - something he volunteers locally whenever asked.

Saturday Nov 12, 2016 #

7 AM

strength/stretching 12:00 [1]

running/walking warm up/down 30:00 [1] 1.44 mi (20:50 / mi)
shoes: Patagonia EVERLong

8 AM

running/walking race (cross country) 50:19 [4] 10.0 km (5:02 / km)
shoes: New Balance 505 XC

Billy Mills 10K cross country race at Haskell. Mills was there to hold the American flag for the flag ceremony and gave out awards. Nice guy.
3rd in M60-69, pleased with my run. Even pace until mile 4 when I passed someone I always wanted to catch and held on to beat him.

Thursday Nov 10, 2016 #

6 AM

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

stretching and calisthenics, temp: 35F

running/walking (walking) 24:30 [1] 1.7 mi (14:25 / mi)
shoes: Saucony Ride

Walked with Jeff Allen from South Park, Oread Hotel, Mississippi, Jayhawk Blvd and back down 12th St to South Park.

Wednesday Nov 9, 2016 #

9 AM

strength/stretching warm up/down 15:00 [1]

pre and post run stretching

running/walking (Galloway run) 1:10:00 [2] 6.4 mi (10:56 / mi)
shoes: Patagonia EVERLong

Ran the Haskell XC 10K course.
Did not have my Galloway timer, so walk/ran what I felt like - a lot more running than walking; kept pace easy. Coach Gipp and Haskell marked the start line for the Mills 10K on Saturday. Then about 50F, windy, sunny; nice.

Tuesday Nov 8, 2016 #

6 AM

strength/stretching (Dog Days) 25:00 [0]

own stretches and Dog Days workout

running/walking hills 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Hoka One One

From South Park, up 14th 2x and back

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