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Training Log Archive: MeanGene

In the 7 days ending Jan 28:

activity # timemileskm+m
  running4 2:34:11 13.9(11:06) 22.37(6:54)
  strength/stretching5 1:54:00
  biking1 35:00
  orienteering1 31:10 1.99(15:40) 3.2(9:44)8c
  Total5 5:34:21 15.89 25.578c
averages - sleep:7.3

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Sunday Jan 28 #

11 AM

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

easy jog warm up.

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

dynamic stretching before O' run; static stretches after I got home.

orienteering race 31:10 [4] *** 3.2 km (9:44 / km)
8c slept:7.0 shoes: Icebug Ardor OLX

Woodridge Meet, 3.2K course. didn't want to risk the longer 5.5K course having started taking some new meds and wanting get home before Dee and went to the KU-KSU women's basketball game.
Muddy trails; forgot to start my Garmin until I got to control #1. Fished around for control #2 for about 10 sec. Otherwise not a complicated run.

Saturday Jan 27 #

7 AM

strength/stretching 20:00 [1]

leg swings, goose-steps, hi knees before run to downtown, 5-7 min. Dog Days warmups, static stretches at home, then achilles strengthening exercises.

running 1:29:22 [2] 7.9 mi (11:19 / mi)
slept:7.0 shoes: Hoka Clifton

home to 9th/Vermont. Then run with Dog Days group (south to 17th/Mass, over to Louisiana up and down to "Kenny's booth", up steps, by Danforth, down 14th and back to 9th/Vt). Very few walk breaks. Short break, then Galloway home (30/30 intervals).

Friday Jan 26 #

slept:9.0 (rest day)

got good 9 hrs sleep

Thursday Jan 25 #

6 AM

strength/stretching (Dog Days) 47:00 [1]

Red Dog himself led the workout today at the Comm. Bldg. Then I went out for my run, then back to stretch and do weights.

running 44:29 [2] 4.0 mi (11:07 / mi)
slept:6.75 shoes: Hoka One One

From Comm Bldg > 6th/Mass > 11th/Missouri, up 11th to Jayhawk Blvd > down 12th and back to 11th & Vermont, then added extra loop to 9th/Vermont and back to start to total 4.0 miles.
Temp ~35F, some wind. Still comfortable.
2nd day taking Carvedilol & Lisinopril pills (to help low blood pressure). Side effects could be lightheadedness, tiredness, dry coughs.
I included the 11th Street hill and just took it easy. Nothing unusual about the run, but did lower the effort level.

Wednesday Jan 24 #

6 AM

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

Kevin Liu led Dog Days workout at Sports Pavilion; first day back from LA; jet lag and all, but managed.

running 15:20 [2] 1.5 mi (10:13 / mi)
slept:7.0 shoes: Brooks Pureflow 5

3 laps on level 1, each lap included going into soccer field and 3 sets of stairs (~ 800m laps).

Tuesday Jan 23 #

(rest day)

flight home from LA - Phoenix- KC

Monday Jan 22 #

6 AM

biking (stationary bike) 35:00 [2]

on hotel stationary bike with video - scenes of French countryside. A little more effort than 2 days ago, speed ups to about 110-115 rpms, mostly at around 90-95 rpm; one-legged spins.

strength/stretching 12:00 [1]

weights (lats and rowing), strething

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