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Training Log Archive: bill_l

In the 7 days ending Jan 20:

activity # timemileskm+mload
  Run3 3:38:16 22.69(9:37) 36.51(5:59) 144428.4
  Strength4 2:40:00195.0
  Terrain1 2:00:36 6.64(18:10) 10.69(11:17) 294120.6
  Walking2 47:39 2.6(18:18) 4.19(11:23) 1547.7
  PT1 20.1
  Total11 9:06:33 31.93 51.39 453791.7
  [1-5]11 9:06:02
averages - sleep:7.5 weight:169lbs

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Saturday Jan 20 #

9 AM

Strength (Correctives) 45:00 [1]

11 AM

Run 1:24:55 intensity: (10 @0) + (5:30 @1) + (1:00:50 @2) + (11:51 @3) + (6:34 @4) 9.26 mi (9:10 / mi) +66m 8:58 / mi
ahr:129 max:154 slept:6.5 weight:169lbs shoes: Fate - Orange #2

Grants To AAA.

50*, breezy, cloudy.

ls top, shorts. Hands were cold for the first 4 miles.

Stayed up way too late reading and then had major calf cramp, left leg, around 4am.

Legs felt good after several days off despite the sore calf.

On the way back up trail, 2 x 800 @ M (or, what I guessed to be M, 7:15) with a break in between. First one felt hard, 2nd felt good. First one was on more of an incline than the second.

Also on the way back, train track barriers dropped as I was approaching. Not one train but 2. Rather than stand there and get chilled, I did a little loop on a no-outlet side street that I've run/driven past a bazillion times but never been down. Wedged between a set of tracks on the north side, another set of tracks and 44 on the south south east side. A circle of small 1950's monopoly houses, with one old giant 3 story in the middle. Cool house. Probably some interesting history there?.?...

Broke through 170 this week. 170/171 is a historical plateau.

Foot didn't seem bothered during the run. See how that unfolds over the next 24 hours.

Friday Jan 19 #

6 AM

Strength (Correctives) 35:00 [2]
(rest day)

Left foot is more sore today. Hopefully just response to getting worked on yesterday at PT.
8 AM

Walking 12:17 [1] 0.65 mi (18:52 / mi) +10m 18:00 / mi

1 PM

Walking 35:22 [1] 1.95 mi (18:07 / mi) +5m 17:59 / mi
shoes: Altra Oly 2.0 orange 1

Thursday Jan 18 #

8 AM

PT 2 [3]
(rest day)

Pelvis a little tilted. Both calves a little tight. Hammies, Right IT, left lat, both pecs all tight. Fortunately, and happily, everything released pretty quickly. Spent a little time working on left foot. Aimee thinks it's a pissed off nerve with the acute onset. A mushy lump between 4th and 5th distal metatarsal heads. Worked that out. little toe was sorta torqued.

Wednesday Jan 17 #

Note
slept:8.5 (rest day)

Turned off the alarm and went back to sleep. No memory....

Some sharp pain along 5th metatarsal, left foot, reminiscent of a pesky injury a few years ago. Ended up in a boot for a while. Taking a few days off to see if it goes away.

Acute onset in the middle of the night about a week ago. Off and on since then. Not bad over the weekend, but worse yesterday. (I was wearing a new pair of altra oly's).

Tuesday Jan 16 #

7 AM

Strength (Correctives) 45:00 [1]

12 PM

Run 50:21 intensity: (16 @0) + (5:01 @1) + (44:39 @2) + (25 @3) 5.26 mi (9:34 / mi) +19m 9:28 / mi
ahr:122 max:135 shoes: Altra Oly 2.0 - Orange #2

Central Cortex + FPVC

Sunny, inch of snow, trail and sidewalks mixed footing.
8*, NW wind 12-15.

2 pair tights, hvy top, mid fleece, lobsters, buff, bala, cap, hat, pmetr vest.

Balancing act - with wind needed less coverage, into wind required all. Fairly comfortable overall.

Monday Jan 15 #

9 AM

Strength (Correctives) 35:00 [1]

10 AM

Run 1:23:00 intensity: (5 @0) + (22:00 @1) + (1:00:55 @2) 8.17 mi (10:10 / mi) +59m 9:56 / mi
ahr:117 max:127 shoes: Lone Peak - Black/Yellow

Grants to Gravois

25f at start 19 at finish. Gusts to 22.

Tights, ls base, wind shirt, bala, buff, cap, running hat.

Warm outbound w wind. Cold coming back into. The cap, bala, and hat did the job.

Sunday Jan 14 #

8 AM

Terrain 2:00:36 [1] 6.64 mi (18:10 / mi) +294m 15:58 / mi
shoes: Lone Peak - Black/Yellow

Greenock w DC.

21f.

Tights, zip off pants, 2 ls tops, fleece, wind jacket, lobsters, bala, buff, cap, hat.

The lobsters were too much.

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