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Training Log Archive: MeanGene

In the 7 days ending Jan 31:

activity # timemileskm+m
  running/walking4 2:40:45 12.83(12:32) 20.65(7:47) 107
  biking1 1:50:20 22.33(12.1/h) 35.94(19.5/h) 166
  strength/stretching4 1:43:00
  Total7 6:14:05 35.16 56.58 273
averages - sleep:7.6

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Sunday Jan 31 #

Note
(rest day)

Saturday Jan 30 #

7 AM

strength/stretching 20:00 [1]
slept:7.25

stretching throughout the morning before the runs, Dog Days calisthenics with the DD group at the library garage and hamstring/quad stretches afterwards at home. And 150 pushups throughout the morning.

running/walking (Galloway run) 18:50 [2] 1.39 mi (13:33 / mi) +6m 13:22 / mi
ahr:111 max:157 shoes: Hoka Clifton 6

Got to downtown a little earlier to get in my usual pre-Dog Days warmup run (Galloway intervals about 60/30). Then went into Sunflower Bikes which was opened early to let people watch the world cyclocross championships in The Netherlands. I got to meet Raylyn Nuss, professional women's cyclocrosser and a cousin of Patrick Nuss. She wan't at the champs because the US team decided to stay home due to the Covid pandemic. More CC champs tomorrow at Sunflower.

running/walking 12:20 [2] 1.14 mi (10:49 / mi) +5m 10:40 / mi
ahr:156 max:168 shoes: Hoka Clifton 6

After the group calisthenics, ran along Mass and Vermont. Easy running. Then just before getting back to the garage, it started to rain.
8 AM

running/walking hills 14:24 [2] 1.26 mi (11:26 / mi)
ahr:163 max:178 shoes: Hoka Clifton 6

2 sets of ramps in the garage. Used indoor run mode to measure distance, so didn't get an elevation reading.

Friday Jan 29 #

10 AM

biking (road bike) 1:50:20 [3] 22.33 mi (12.1 mph) +166m
ahr:108 max:171 slept:8.5 shoes: Serfas tires

The Links Lawrence Loop (skipped the Rock Chalk Park bike path and Martin Park). Temp: 38F at the start; dressed OK. Push the pace a little after Burroughs Trail trying to catch someone (never did), hen eased up after leaving the spillway path. Nice ride, felt OK. Sunny.
79 rpm avg.

Thursday Jan 28 #

6 AM

strength/stretching (Dog Days exercises) 41:00 [1]
slept:7.25

exercises and 150 pushups (in sets of 30)

Wednesday Jan 27 #

7 AM

strength/stretching warm up/down 10:00 [1]

pre/post run stretches

running/walking 1:22:50 [3] 7.0 mi (11:50 / mi) +92m 11:22 / mi
ahr:107 max:132 slept:8.0 shoes: Hoka Clifton 6

Run up Lawrence Ave, then over to KU Campus, stopped in the Kansas Union to get water and eat by ShotBlok and a chance to talk to David Mucci, then home by 818 Arkansas. About an inch of snow in places but most the streets were cleared and when there was snow running on that was better than on the tire tracks. Only had a minor slip twice.
Galloway 60/30 intervals going out to the Union; 95% running on the back (what with so much downhill).
This was supposed to have been my Sunday long run; I don't push the training cycle as much these days.

Tuesday Jan 26 #

4 PM

running/walking (walking) 32:21 [2] 2.04 mi (15:51 / mi) +4m 15:46 / mi
ahr:88 max:125 slept:7.5

Guilt neighborhood walk - quickly, some race walking strides (about 20% of the time). Just wanted to get out of the house since I failed to get out for a long run this morning; and the roads were not slick.

Monday Jan 25 #

8 AM

strength/stretching (Dog Days exercises) 32:00 [1]
slept:7.25

Did Dog Days Exercises for Jan 21 (* = my additions)

* 2 x 30 pushups
Stretches
15 Jumping Jacks
* 30 pushups
15 Alternate Toe Touches
Lunges -- 5 each way (front, back, side)
* 10 hip stretches (L,R)
* 30 pushups
15 Dog leg lifts
Leg lifts -- 10 each way (straight leg & clam shell)
15 Mountain Climbers
15 KU Track
15 Crunches
15 Reverse Crunches
* my own bridges w/ ball 20x L & R
* heel dips 2x10 (L,R)
* 20 tricep dips
Push-Ups -- 3 each way (regular, wide, triangle)
* plus 21 more pushups
* 30 sec Ralph Gage stretch
10 V-ups
5 Burpees
* 30 sec hanging

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