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Training Log Archive: MeanGene

In the 7 days ending Aug 18:

activity # timemileskm+m
  running3 1:27:50 8.38(10:29) 13.49(6:31)
  strength/stretching2 50:00
  orienteering1 33:00 3.11(10:37) 5.0(6:36)
  Total4 2:50:50 11.49 18.49
averages - sleep:7.5

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Saturday Aug 17 #

7 AM

running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

easy jogging and stretching

running race 34:09 [4] 4.0 mi (8:32 / mi)
slept:8.5 shoes: Patagonia EVERLong

Mulvane Old Settlers Day 4 Mile. Went to Mulvane with Dee in her attempt to set a new F70-74 age group state record. She ran about a 33:45. I was very pleased with my 34:09. Ran the race pushing the pace as much as I could (i.e., heavy breathing throughout - that's how I've always ran hard). A little rain inthe morning to cool it down a bit. About 79F when we started with a light breeze from the south (last mile stretch was going north). Still waiting for official results as timing was funky. The 1 mile race started at 7:30 am, then the 4 mile at 8 am. They forgot to reset the timing clock. So did they really start the 4 mile exactly at 30 min. later? Dee's state record is on the line.

Friday Aug 16 #

(rest day)

Drive to Wichita. Nice dinner with Dee at Albero's - good Italian restaurant.

Thursday Aug 15 #

6 AM

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

emphasis on stretching and loosening up over calis this morning.
Static stretches after run.

running 19:00 [2] 1.6 mi (11:52 / mi)
shoes: Hoka Clifton 4

Forgot my watch and Garmin, so read my cell phone for the time before and after the run. Galloway intervals: 30/30. Ran from Lied over bridge, down to 18th, Ousdahl, 19th, Naismith, 18th and back to Lied. Really lengthened my stride on the downhill when running. Liked the 30/30 ratio tody. Needed not to overwork after last evenings hard run.

Wednesday Aug 14 #

6 PM

orienteering 33:00 [3] 5.0 km (6:36 / km)
slept:6.5 shoes: Hoka Clifton 4

Constant Park (4 Parks map) with Mike, Blair, Fritz and Simon Hansen, the Danish student at KSU this fall. Ran on Blair's 2018 long course. Weather wasn't bad for a summer evening. Dinner afterwards at Dempseys.

Tuesday Aug 13 #

6 AM

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

running (Galloway run) 19:41 [2] 1.78 mi (11:03 / mi)
shoes: Hoka Clifton 4

West campus run, Galloway 60/30 intervals. Had some energy running this morning, not at all dragging...

Monday Aug 12 #

7 AM

slept:8.0 (rest day)

stretching and foam roller about 10 min.

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