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Training Log Archive: Gar

In the 7 days ending Mar 31:

activity # timemileskm+ft
  Run9 6:53:00 49.6(8:20) 79.82(5:10)
  Stength4 4:25:00
  Bike1 45:00
  Yoga1 30:00
  Total13 12:33:00 49.6 79.82
averages - sleep:7.1 weight:162lbs

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Sunday Mar 31 #

6 AM

Run 20:00 [3] 2.4 mi (8:20 / mi)
slept:5.5 shoes: Grey Pegasus 35

Busy this morning before work. Shoe horned a small run in from the parking lot at work to maximize time.
5 PM

Stength 1:05:00 [3]

Day 1 strength

Added in wide grip pull ups and hand stands to finish. Right hamstring cramped during cars. Deep breath through the pain and finished the full rotation. Eased off the last time through and it still cramped.

Saturday Mar 30 #

8 AM

Run 30:00 [3] 3.3 mi (9:05 / mi)
slept:6.0 shoes: Grey Pegasus 35

Easy loop close to home. Daisy was keeping the pace down the first 10 min.

Friday Mar 29 #

Stength 1:05:00 [3]

Pauls day 2 routine with handstands to finish.

Stength 35:00 [3]

Hip hikes
Clamshells
Bird dogs
Super mans
Plank
Calf lowers
Heel walk/toe walk 15 lb db

Brocken up all afternoon and evening. Getting creative to fit it all in. Feels good to work it in all day.

Bike 45:00 [3]

Easy spin while studying. Good to be back on the bike.
6 AM

Run 30:00 [3] 3.2 mi (9:22 / mi)
slept:7.0 shoes: Grey Pegasus 35

Slow and uncoordinated to start. Loosened up near the end.

Thursday Mar 28 #

Note

I think I need some better quality down time.I am feeling exuasted lately and have noticed I have been loosing my temper with the kids. Yoga or meditation if I can get myself to sit still.
2 PM

Run 32:00 [3] 4.0 mi (8:00 / mi)
slept:8.0 shoes: Grey Pegasus 35

Hospital loop. Legs heavy from yesterday.
6 PM

Yoga 30:00 [3]

Taking care of the body and mind. Did part of yoga x routine. Amazed at how much my flexibility has decreased in some poses without doing yoga.

Finished with rolling.

Wednesday Mar 27 #

9 AM

Run 1:10:00 [3] 8.9 mi (7:52 / mi)
slept:6.0 weight:162lbs shoes: Grey Pegasus 35

Wo
20 wu
12 x 1 min hard, 1 min easy
17 cd (extended)

Ran out woodcrest to do the intervals on gravel ( Louis Rd).

I was surprised how challenging this workout was. After some longer efforts the last few weeks I felt this would be a breeze. Not so. Got in deep by the fourth interval. Breathing hard and legs burning. I had to focus to keep the same effort for the next 8. The last few my legs were the limiter. I tried to get the same burning sensation late but my legs would not respond. Gased.

I am really happy with my focus today. Right hamstring was pretty tight for the cd and left hip flexors.
6 PM

Run 47:00 [3] 5.4 mi (8:42 / mi)
shoes: Pegasus 35

Found some free time to get in another run. Kept the pace down on the normal loop. Ran Daisy the first 1.5 miles.

Tuesday Mar 26 #

2 PM

Run 31:00 [3] 3.6 mi (8:37 / mi)
slept:8.5 shoes: Grey Pegasus 35

Easy to and from the gym. Legs sluggish on the way home.

Stength 55:00 [3]

Day 1 week 6

Went heavier on deadlifts today. Felt good to push. Kept the rest short to make it home for the kids off the bus.
8 PM

Stength 45:00 [3]

Calf lowers
Heel/toe walk
Clamshells
Hip hikes
Marching bridge
Bird dogs
Hand stands
Balance board

Roll/ stretch

Legs are tight tonight.

Monday Mar 25 #

6 PM

Run 2:00:00 [3] 14.8 mi (8:06 / mi)
slept:8.5 shoes: Grey Pegasus 35

Long run

Ran home from the complex in day clothes and full winter jacket. I got the early nodd to get the run done so I jumped at the chance. Headed over around Boulevard and back up red River Rd hill.

Kept the pace down. Picked it up gradually the last 20. Legs felt a bit sore today. I think I am still feeling that long workout from last week.
8 PM

Run 33:00 [3] 4.0 mi (8:15 / mi)
shoes: Pegasus 35

Hospital loop

Mixed in 5 x 15 sec strides

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