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Training Log Archive: MeanGene

In the 7 days ending Oct 24, 2021:

activity # timemileskm+m
  running/walking4 3:24:56 15.4(13:18) 24.78(8:16) 109
  biking1 1:51:35 23.76(12.8/h) 38.24(20.6/h) 224
  strength/stretching4 1:04:00
  Total5 6:20:31 39.16 63.02 333
averages - sleep:7.4

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Sunday Oct 24, 2021 #

Note
(rest day)

gray day and felt blah, taking it easy

Saturday Oct 23, 2021 #

7 AM

strength/stretching 10:00 [1]

Dog Days warmup exercises

running/walking 1:08:00 [2] 4.3 mi (15:49 / mi) +20m 15:35 / mi
ahr:111 max:187 slept:7.0 shoes: Hoka Clifton 8

From 9th & Vermont to Free State Brewery plant (19th & Burroughs Trail) and back. Mostly running with a few speedups and walks.

Friday Oct 22, 2021 #

Note
(rest day)

Thursday Oct 21, 2021 #

6 AM

strength/stretching 26:00 [1]
slept:7.0

Dog Days workout, strenuous thanks to Kenny Baldwin leading us. Also shoulder PT stretches at home, and heel dips at home.
Chilly, 45F this morning.

running/walking 12:00 [2] 1.0 mi (12:00 / mi)
ahr:106 max:138 shoes: Hoka Clifton 6

8 laps around Liberty Mem. MS track, walk a lap then ran a lap x 4.

Wednesday Oct 20, 2021 #

10 AM

biking (road bike) 1:51:35 [2] 23.76 mi (12.8 mph) +224m
ahr:113 max:175 slept:8.0 shoes: Serfas tires

Lawrence Loop (counter clockwise) + a little on the levee (3rd/Elm).
Cadence: 78 rpm
Wind mild from NW, sunny.

Tuesday Oct 19, 2021 #

6 AM

strength/stretching 23:00 [1]

Dog Days workout, 45 pushups.

running/walking 14:26 [2] 1.3 mi (11:06 / mi) +11m 10:49 / mi
ahr:103 max:122 slept:7.0 shoes: Hoka Clifton 6

ran 95% of the time, 2 laps on Central track and laps around the school block.

Monday Oct 18, 2021 #

8 AM

strength/stretching 5:00 [1]
slept:8.0

pre-run stretch

running/walking long 1:50:30 [2] 8.8 mi (12:33 / mi) +78m 12:13 / mi
ahr:103 max:132 shoes: Hoka Clifton 8

From to 4th & Michigan picking up the first 4 miles of the upcoming Kansas Half Marathon. Wanted to do about 8 miles today and also sede parts of the 5K and M courses, plus another check on the levee to see if the repairs to the erosion still remained in good shape (it was).
Galloway 90/30 intervals taking the run part as easy as possible. Still low on energy from last weekend's HM race.

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