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Training Log Archive: bill_l

In the 7 days ending Feb 3:

activity # timemileskm+mload
  Run4 4:15:56 25.54(10:01) 41.11(6:14) 276612.0
  Strength3 1:15:0095.0
  Walking1 34:38 2.01(17:16) 3.23(10:44) 534.6
  PT1 20.1
  PRP1 10.0
  Total10 6:05:37 27.55 44.33 281741.8
  [1-5]10 6:05:00
averages - sleep:9.3

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Thursday Feb 1 #

PRP 1 [3]
(injured)

subsurface tear in the peroneus tertius tendon.... :( wearing a boot for a few days while the biologics do their thing.
8 AM

PT 2 [2]

Wednesday Jan 31 #

5 AM

Strength (Correctives) 20:00 [2]
slept:7.0

Quick set before dashing for the bus. Cut it too close, again....
6 AM

Run (Commute) 1:10:31 intensity: (9:13 @1) + (50:35 @2) + (9:10 @3) + (1:33 @4) 6.77 mi (10:25 / mi) +55m 10:10 / mi
ahr:127 max:147 slept:7.0 shoes: Altra Oly 2.0 - Orange #2

Forsyth to work via aviation field.

Legs feeling tired.

38f, 10mph wind

ss top, ls top, vest, tights, running hat, gloves
dropped the vest after about 100m.

Stopped to stretch hip at 4 miles.
1 PM

Walking 34:38 [1] 2.01 mi (17:16 / mi) +5m 17:08 / mi

Lunch walk. Weather was too good to pass up.

Tuesday Jan 30 #

7 AM

Strength (Correctives) 20:00 [1]

Slept better last nite but still up btween 2 and 3. Pushed alarm to 7.
8 AM

Run (Commute) 49:31 intensity: (2 @0) + (2:19 @1) + (26:33 @2) + (20:13 @3) + (24 @4) 5.08 mi (9:45 / mi) +58m 9:25 / mi
ahr:129 max:150

To work via Metrolink.

20F

Ua top, light fleece, tights, running hat, gloves.

Buff and cap for first 15 minutes.
4 PM

Run (Commute) 56:49 intensity: (26 @0) + (10:26 @1) + (7:38 @2) + (24:41 @3) + (7:51 @4) + (5:47 @5) 5.36 mi (10:36 / mi) +101m 10:01 / mi
ahr:135 max:161 shoes: Altra Oly 2.0 - Orange #2

Home via metrolink.

38F but a stout breeze made it feel worse.

Ua top, vest, tights, fleece gloves, running hat.

Wasn't decided on mileage for this evening. Link was 10 minutes late so I missed the bus connection. Problem solved.

It.s 4.5 miles from both Shrewsbury and Sunnen. Bailed at Sunnen for a change of scenery.

Got a refresher on just how steep the hill is up to Marshall from Deer Creek Park. Good substitute for Jacobs Ladder.

Time includes warm down.

Monday Jan 29 #

10 AM

Note
slept:5.0 (rest day)

Woke up at 1 am last night and couldn't go back to sleep until 330 or 4. Slept until 7 and felt like crap all day. And it was a busy work day. Took running clothes but never made it close to the door. No lunch until 3.

Sunday Jan 28 #

10 AM

Strength (Correctives) 35:00 [1]
slept:9.0

Slept in the guest room last night. Mixed results. The bed is shorter than our king.
12 PM

Run 1:19:05 intensity: (9 @0) + (5:10 @1) + (36:16 @2) + (37:30 @3) 8.34 mi (9:29 / mi) +62m 9:16 / mi
ahr:129 max:140 shoes: Altra Oly Green #2

Grants to Gravois

Another perfect running day - 54f, light breeze, lots of sunshine.

2/3 of run with a guy I'd met on the trail about 18 months ago. he took a year off. does marathons. He's just getting back to running. nice to have some company.

9 yesterday and 8 today. hip a little complainy but not bad. all-in-all, pretty good.

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