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Training Log Archive: MeanGene

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  running5 2:29:20 14.6(10:14) 23.5(6:21)
  strength/stretching4 1:25:00
  Total7 3:54:20 14.6 23.5
averages - sleep:7.3

» now

Saturday Dec 2, 2017 #

7 AM

strength/stretching (Dog Days) 5:00 [1]

1/2 easy jog, then DOg Days workout group warm up
8 AM

running 30:30 [2] 3.7 mi (8:15 / mi)
slept:7.0 shoes: Hoka Clifton

after 1/2 mile warmup and stretching, from 9th/Vermont to 6th/Iowa and back.

Friday Dec 1, 2017 #

8 AM

strength/stretching 15:00 [1]

foam rollering - both calves needed the work. And tempo calves and eccentric heel drops.

Thursday Nov 30, 2017 #

6 AM

strength/stretching (Dog Days) 35:00 [1]

Timed exercises led by Red Dog. Aftrer 1 mi. run, went back to the bldg and did a light workout with weight machines (lats, rowing).
After getting home, 10 min raking leaves.

running hills 11:30 [2] 1.0 mi (11:30 / mi)
slept:7.0 shoes: Hoka One One

From Comm Bldg, up 11th and over to Indiana, down to 9th, then up Louisiana to 10th and back to start. Good pace uphills and took it easy the rest of the time. wanted to keep up with someone coming up behind me going up the 11th St hill; then maintained pace with the same guy going up Louisiana. Easy run, knowing I would have another 4+ miles later in the morning.
9 AM

running (Galloway run) 51:00 [2] 4.7 mi (10:51 / mi)
shoes: Hoka One One

From house to Lawr Auto Diag. to retrieve the pickup. Ran the 1st mile, then Galloway 60/30 intervals the rest of the way. Up Lawrence Ave and up Crestline to West Campus

Tuesday Nov 28, 2017 #

6 AM

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

1st workout of the season in the Community Building, good crowd. Mostlty calisthenics.

running (walking) 8:00 [2] 0.5 mi (16:00 / mi)
shoes: Hoka One One

Easy walk through South Park to look at the holiday lights, then to 10th & Mass and back to Comm. Bldg.
8 AM

running 48:20 [2] 4.7 mi (10:17 / mi)
slept:7.0 shoes: Hoka One One

Dropped off Dakota pickup at LAD, ran home. First real run including two uphills done without walking or stopping. Nearly 5 miles today. The start of getting back in running shape. Temp: ~50F.

Monday Nov 27, 2017 #

(rest day)

more leaf raking and bagging this morning

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