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Training Log Archive: bill_l

In the 7 days ending Oct 15, 2016:

activity # timemileskm+mload
  Run7 9:11:23 56.2(9:49) 90.44(6:06) 6671078.6
  Cycling1 52:00 11.2(4:39) 18.02(2:53)156.0
  Strength1 25:0075.0
  Total8 10:28:23 67.4 108.47 6671309.6
  [1-5]8 10:02:33
averages - sleep:6.5 weight:166lbs

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Saturday Oct 15, 2016 #

9 AM

Run (Easy) 1:44:18 intensity: (4:05 @0) + (15:52 @1) + (1:23:12 @2) + (1:09 @3) 10.72 mi (9:44 / mi) +88m 9:29 / mi
ahr:119 max:137 shoes: Fate - Yellow

Grants to Norenbergs

After 3 miles legs started to perk up and felt really good. Left ankle was a bit twingey lateral anterior but fine after about 30 seconds of gliding massage.

Ran for a bit on way back with an ex-marathoner, Diane, very pleasant conversation.

Thought about extending run with Firehouse 4 but didn't want the ankle/Achilles to fire up again like last night. Planning on a 3 hour tomorrow.

Last night: 3 soaks for ankle in ice water, slept in compression socks, + ibu (which I don't take often or lightly).

Friday Oct 14, 2016 #

6 AM

Run (Easy) 1:37:55 intensity: (6:21 @0) + (41 @1) + (1:01:26 @2) + (28:22 @3) + (1:05 @4) 10.38 mi (9:26 / mi) +133m 9:04 / mi
ahr:130 max:153 slept:7.0 weight:166lbs shoes: Altra Oly Green #2

In to work. Essentially the same route as Tuesday with a variation to cross McCausland near 40 rather than deal with Clayton/Skinker. Crossed into park via Tamm overpass.

48F, 80% - light l/s top + knit gloves was just right. Removed the cycling vest at mile 1.

Legs were a bit tired for the last 2 miles. Should have stopped in FP for a bio but pressed on to work.

Need to remember to fuel at the 1 hour mark.
C • For some reason your runnin... 4
4 PM

Run (Commute ) 1:53:11 intensity: (6:58 @0) + (22:08 @1) + (55:50 @2) + (27:50 @3) + (25 @4) 10.53 mi (10:45 / mi) +171m 10:14 / mi
ahr:125 max:147 shoes: Altra Oly Green #2

Home.

Pit stop at WG panera. Walked last 10 minutes, left ankle was starting to hurt. Otherwise ok. Got home just before dark. Lots of gnats out.

Stayed away from heavy food for breakfast and lunch. Big protein and berry smoothie from park avenue.

1/2 an ensure plus at 30 min, the other half at 70. Worked pretty well.

Deweys and Hanks for dinner. With 8 oz of whole milk vanilla wallaby yogurt as an appetizer. A beer and 80 oz of water so far.

Thursday Oct 13, 2016 #

6 AM

Run (Easy) 57:54 intensity: (2:08 @0) + (6:13 @1) + (37:48 @2) + (6:55 @3) + (4:23 @4) + (27 @5) 5.87 mi (9:52 / mi) +42m 9:39 / mi
ahr:127 max:159 shoes: Altra Oly Green #2

Drove to work and then ran in FP. Central Cortex and FP East End.

Legs felt ok.

Wednesday Oct 12, 2016 #

6 AM

Run (Easy) 38:53 intensity: (37 @0) + (19:01 @1) + (14:21 @2) + (1:51 @3) + (1:05 @4) + (1:58 @5) 3.94 mi (9:52 / mi) +61m 9:25 / mi
ahr:119 max:165 shoes: Fate - Yellow

Firehouse 4. Just enough to keep the legs loose.

Strength 25:00 [3]

Tuesday Oct 11, 2016 #

6 AM

Run 1:40:34 intensity: (5:25 @0) + (8:27 @1) + (1:07:11 @2) + (16:41 @3) + (2:50 @4) 10.79 mi (9:19 / mi) +111m 9:02 / mi
ahr:127 max:151 slept:6.0 shoes: Altra Olympus 1.5 green

In to work. Lockwood/BB/Manch/Bellevue/FP. About 5-6 minutes waiting at stop lights.

3x0.5 mile @ M .25 mile R through FP.
6 PM

Cycling (Commute ) 52:00 [3] 11.2 mi (4:39 / mi)
shoes: Giant TCX 1

Home by bike. Reversed the first part of the running route, then the usual from BB through Deer Creek.

Legs felt pretty good.

78F and very low humidity made for a pleasant ride. Glad I had my light with me since it was dark by the time i got home.

Monday Oct 10, 2016 #

12 PM

Note
(rest day)

planned rest day but it was tough with the great weather.

Lots of miles last week and everything feels ok at the moment.

Sunday Oct 9, 2016 #

8 AM

Run (Easy) 38:38 intensity: (16 @0) + (10:12 @1) + (27:47 @2) + (23 @3) 3.97 mi (9:44 / mi) +61m 9:18 / mi
ahr:117 max:133 shoes: Fate - Yellow

Firehouse 4

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