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Training Log Archive: MeanGene

In the 7 days ending Apr 14:

activity # timemileskm+m
  biking2 3:33:41 45.43(12.8/h) 73.11(20.5/h)
  running4 2:58:29 14.53(12:17) 23.38(7:38)
  strength/stretching3 1:21:00
  Total6 7:53:10 59.96 96.5
averages - sleep:6.7

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Sunday Apr 14 #

2 PM

biking (road bike) 1:41:41 [2] 22.2 mi (13.1 mph)
shoes: Specializes Sport MTB

Lawrence Loop. Felt sluggish before getting on the bike. Wasn't thrilled to be riding in cooler weather with 3 layers to start, but after a couple of miles by Rock Chalk Park, starting feeling better. Felt a little stronger and smoother on the bike since the last ride. A few more rides and I may be able to join the RETRO group again.
Didn't get to bed until midnight because I got into working on a new Wichita orienteering map. So, tried to get up later and got about 7 hours laying in bed (I wouldn't call all of it sleep).

Saturday Apr 13 #

6 AM

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

stretching before 1st run, Dog Days stretching before 2nd run, static stretching after 2nd run.

running long (Galloway run) 1:39:40 [2] 8.0 mi (12:27 / mi)
slept:6.5 shoes: Hoka Clifton

5.25 miles before meeting up with Dog Days group at 7:30 am.
Then ran from 9th & Vermont to levee by Johnny's to check out who was the Timer Guys working the Gravel Grinders National Championships. It was Trevor Darmstetter. Galloway intervals - about 60/30 - kept track only by pace counting as Galloway timer wasn't working.
Then after Dog Days stretching, ran/walked another 2.75 mi.
Coffee and scone at La Prima Taza with the Dog Days group.

Thursday Apr 11 #

5 AM

running (Galloway run) 26:34 [2] 2.15 mi (12:21 / mi)
slept:6.5 shoes: Hoka Clifton

5:20 am - Pre Dog Days run downtown, Galloway 60/30 intervals. Temp: ~55F, windy.
2 layers on top was fine; no gloves.
6 AM

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

Red Dog led us on 30-sec drills. Did lat machine after first run and DD workout.
Static stretches outside the community building after the 2nd run.

running hills (Dog Days) 25:56 [2] 2.25 mi (11:32 / mi)
shoes: Hoka Clifton

From Comm. Bldg. up 12th, down and back up Union garage, down Indiana, then 9th, and back to Vermont & 11th. Wasn't sure if I could record the distance accurately in the garage, so ran along the edge of the ramps to catch a better signal. Sped up on the stretches furthest away from the end, up and down.

Wednesday Apr 10 #

(rest day)

Instead of a 20 mile bike ride, worked on the outdoor iguana cage, replacing the bottom board - hand sawed, painted, installed. Also tightened staples and added a new brace board. Old wood is weathered and some places rotted out. Dee suggested not building a completely new one as Chad (the iguana) is pretty old now.
Took the day to do it.

Tuesday Apr 9 #

6 AM

strength/stretching (Dog Days) 36:00 [1]

Dog Days workout in the gym and static stretches after run.

running 26:19 [2] 2.13 mi (12:21 / mi)
shoes: Hoka One One

Downtown run. easy pace.

Monday Apr 8 #

11 AM

biking (road bike) 1:52:00 [2] 23.23 mi (12.4 mph)
shoes: Specializes Sport MTB

First 20+ miler for the season. Kept the effort under control, stopped at Southwinds Theatre to take off leg warmers and long-sleeve undershirt. Temp: 70F, sunny. Nice spring day. Bradford pear treas in bloom, forsythia all yellow.

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