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Training Log Archive: bill_l

In the 7 days ending Feb 17:

activity # timemileskm+mload
  Cardio4 4:57:23 13.69 22.03 5691.4
  Bees1 3:00:00
  Walking3 1:30:21 5.83(15:29) 9.39(9:37)90.3
  Strength2 1:30:00180.0
  Run4 59:26 5.28(11:15) 8.5(7:00) 1893.4
  PT1 20.1
  Total13 11:57:12 24.81 39.92 231055.3
  [1-5]12 8:45:57
averages - sleep:5.5

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Saturday Feb 17 #

11 AM

Run 26:35 intensity: (3:01 @0) + (7:14 @1) + (11:57 @2) + (4:21 @3) + (2 @4) 2.01 mi (13:13 / mi) +18m 12:52 / mi
ahr:120 max:147 slept:12.0 shoes: Altra Oly Green #2

To the bank and then the Y. Sloppy slush on the sidewalk and bike lane.

I don't normally sleep all that well the night after a work-all-nighter. Took and ambien xr (only the 2nd time I've used one) at 9 and slept like a stone. Feel pretty good today.
12 PM

Cardio (AMT) 1:25:00 intensity: (20:00 @2) + (1:00:00 @3) + (5:00 @4)
shoes: Altra Oly Green #2

At the kirkwood Y.

I'm finding my re-acquaintance with the ATM is an ok alternative that I can tolerate for an extended period of time. Step height and stride resistance are both adjustable and stride length is totally variable from 0 to about 36, maybe 40 inches.

Time is an estimate because the machine reset somewhere around 35 minutes when I hopped off for a moment.

Surprised there weren't more people there. No problem getting on a machine.
1 PM

Run 9:06 intensity: (2:26 @0) + (12 @1) + (4:02 @2) + (2:26 @3) 0.91 mi (10:00 / mi)
ahr:130 max:137 shoes: Altra Olympus 1.5 green

back home again

Friday Feb 16 #

3 PM

Cardio (AMT) 1:26:23 intensity: (5:48 @0) + (16:06 @1) + (1:03:08 @2) + (1:21 @3) 2.09 mi (41:17 / mi) +5m 40:59 / mi
ahr:119 max:135 slept:0.5 shoes: Newton Gravity iv

to and from the Y and an hour on the AMT. Nice machine. better than elliptical. Somewhere between aqua-jogging and running. And there are fans moving some air. Not nearly as sweaty as BJC health center.

10 hours at work yesterday and 18 at the kitchen table last night. 30 minute nap in between. Deploy 3 new servers to prod. Went smoothly until about 6:30 this morning. Wanted services back online by 7 but took until 9:45......

Thursday Feb 15 #

8 AM

PT 2 [3]

Legs have been super-crampy at night for the last 10 days. calves needed a lot of work today, and continued cramping during the session. Both felt really good after the wack-a-mole cramp chasing was done.

Kept dozing off on the table when trigger points were not being poked on...
1 PM

Walking 32:00 [1] 2.2 mi (14:33 / mi)
slept:4.0 shoes: Altra Oly 2.0 - Orange #2

Late night at work last night prepping for a deploy tonight. Up again at 5.

Walk w L after lunch.

78F!

Wednesday Feb 14 #

6 AM

Strength (Correctives) 30:00 [2]

12 PM

Run warm up/down 14:00 [1] 1.3 mi (10:46 / mi)
shoes: Altra Olympus 1.5 green

To/From BJC Health Center

Cardio 1:03:00 [2] 6.0 mi (10:30 / mi)
shoes: Altra Olympus 1.5 green

9000 strides

the elliptical is every bit as booooorrrring as the dreadmill. Only the 2nd day and was totally done with it after 30 minutes.

less intensity than yesterday. hr stayed below 125 for most part.

2XU shorts are not good pairing for the elliptical when incline setting is > 4. Something about the stride causes the fabric to pull across skin that should not be 'pulled across'.
3 PM

Walking 32:00 [1] 2.2 mi (14:33 / mi)
shoes: Altra Olympus 1.5 green

walk with L

Tuesday Feb 13 #

6 AM

Strength (Correctives) 1:00:00 [2]

R3
1 PM

Run 9:45 [2] 1.06 mi (9:12 / mi)
shoes: Altra Oly 2.0 orange 1

to/from bjc health center

Cardio (elliptical) 1:03:00 intensity: (20:00 @2) + (33:00 @3) + (10:00 @4) 5.6 mi (11:15 / mi)
shoes: Altra Oly 2.0 orange 1

BJC health center

8400 strides

DC says elliptical should be ok. See how the foot feels tomorrow.

I'd prefer an adaptive motion trainer but the HC doesn't have one. The stride length was unnaturally short. Higher effort first 40 minutes, lower effort last 20 when the HR seem above Z3.

Monday Feb 12 #

2 PM

Walking 26:21 [1] 1.43 mi (18:23 / mi)
shoes: Altra Oly 2.0 orange 1

Walk w L

Toe still hurts. Hip roller coastered today, pretty achy. But that's normal.

Sunday Feb 11 #

12 PM

Bees 3:00:00 [0]

Finish up the bottom boards. Should have made 4 instead of 2. Much of the time is spent measuring the template and messing with saws. Working on 4 sets vs 2 would have only added a bit of time.

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