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Training Log Archive: MeanGene

In the 7 days ending Jul 7, 2017:

activity

time

miles

biking

3:30:00

40.9

(11.7/h)

65.82

(18.8/h)

running/walking

3:12:14

18.0

(10:41)

28.97

(6:38)

strength/stretching

1:36:00

1.0

1.61

Total

8:18:14

59.9

96.4

averages - sleep:7

3:30

0:00

» now

Friday Jul 7, 2017 #

8 AM

Note
slept:7.0 (rest day)

mowed lawn - rest day before the track meet tonight.

C • Track 1

9 PM

strength/stretching 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Patagonia EVERLong

How do you get warmed up for a 100m event? Knew I had to not go in cold, so maybe I took took much time to warmup. The 100m was for fun, so figured I couldn't go wrong (on the warm up)

running/walking race 18 [3] 0.1 km (3:00 / km)
shoes: Patagonia EVERLong

Ad Astra Moonlight Relays:
Standing start (no one used starting blocks). After about 20m had to easy off the effort as the left adductor muscle complained; so I cruised in to the finish. I think the time was 18 sec. So, need to a week of stretching exercises for the left adductor muscle - a repeat of the exercises about a month ago dealing with the right adductor muscle.
Fun event - relaxed atmosphere and chatted with a lot of people - competitors and people in the stands. A full (buck) moon.

Thursday Jul 6, 2017 #

6 AM

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

DD#16 -
good workout of calisthenics and cross field drills.

running/walking 5:00 [2] 0.75 mi (6:40 / mi)
shoes: Brooks Pureflow 5

3 laps on track with one 100m controlled sprint, then easy last 200m.

Wednesday Jul 5, 2017 #

7 AM

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

DD#15 at LHS

running/walking (Galloway run) 20:00 [2] 1.86 mi (10:45 / mi)
shoes: Hoka One One

From LHS to Gower Place, Stephenson, Jayhawk Blvd, down Sunflower and back to LHS. Galloway 90/30 intervals. Thought: this is a rest day, so took it easy.

Tuesday Jul 4, 2017 #

7 AM

running/walking warm up/down 35:00 [3] 1.5 mi (23:20 / mi)
slept:7.0 shoes: Patagonia EVERLong

dynamic stretches, then easy jog warm-up, static stretches afterwards.

running/walking 52:26 [4] 6.18 mi (8:29 / mi)
shoes: Patagonia EVERLong

GGRS Free 10K at Rock Chalk Park and Baldwin Creek Trail. Nice race in the rain (sprinkle at start, then go to a light steady rain). About 10th overall. Hilly, of course. Getting used to racing again (i.e., the pain won;t go away, just run through it). Took short quick strides up the steeper uphills; they were short. Finished ahead of Keith Dowell - he wasn't in top shape today. Chatted with David Mannering after he introduced himself to me. He;d been away, back in Lawrence for a few years. We used to run about the same speed taking turns finishing ahead of each other.
Mile splits: 8:11, 8:28, 8:15, 8:23, 8:59, 8:34 and 1:35 for the last .2 miles. Fastest splits were running on the concrete paths and roads.

Monday Jul 3, 2017 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.0

DD#14 - calisthenics and stretching on LHS football field.

running/walking intervals 15:00 [3] 1.4 mi (10:43 / mi)
shoes: Brooks Pureflow 5

5 laps walk/jog with 5 100m on curves. 2 sets - 100 yards running backwards (easy) on football field. Tried to stride out on the 100m "sprints." Last one timed in about 16 sec. (with a running start).

Sunday Jul 2, 2017 #

6 AM

biking (road bike) 3:30:00 [2] 40.9 mi (11.7 mph)
shoes: Specialize Sport MTB

Lizard Under the Skillet Ride - did the 30 mile loop, but started from home. Rode with Dee; and Deb Miller part way.
Wind from S, sunny, about 70F.
Moving time: 3:09.
73.6 rpm

Saturday Jul 1, 2017 #

7 AM

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

DD#13
Dynamic stretches, then Dog Days stretches.

running/walking (Galloway run) 1:04:30 [2] 6.25 mi (10:19 / mi)
slept:7.0 shoes: Hoka One One

From Lied Center to Bob Billings and Research Parkway, back taking 2 side runs into Alvamar (checking our new roads), then up Ulrik's Hill and back to Lied. Galloway 90/30 intervals, most of the time. Chatted with Stacy Riggins in 1st mile.

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