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Training Log Archive: AliC

In the 7 days ending Jun 29, 2019:

activity	#	time	miles		km		+m
Running	4	3:38:14	25.06	(8:42)	40.34	(5:25)	388
Cycling	1	1:28:22	19.06	(4:38)	30.67	(2:53)	246
Stroller jog/run	2	1:24:22	9.18	(9:11)	14.77	(5:43)	223
Strength	4	1:10:07	0.69	(1:41:34)	1.11	(1:03:07)
Total	7	7:41:05	53.99	(8:32)	86.9	(5:18)	856

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Saturday Jun 29, 2019 #

9 AM

Running 31:31 [2] 3.7 mi (8:31 / mi) +62m 8:06 / mi

To Sellwood park for the training that didn't happen. =(

Planner for training's car was broken into, while he was marking the start and within a quarter mile or so... major bummer, esp for him, seemed like a hassle to get police report, talk with insurance, get towed for back window repair. (Assume you can't drive with a smashed back window? But maybe if you tape over with something so glass doesn't fly everywhere?)

C • Improvised car repairs 2

Running 39:27 [2] 4.19 mi (9:25 / mi) +77m 8:55 / mi

And back to Reed to pick up bike. Legs still heavy from Thurs's 3k effort.

Friday Jun 28, 2019 #

7 AM

Stroller jog/run 46:41 [1] 4.77 mi (9:47 / mi) +102m 9:10 / mi

Easy stroller jog. Tom's family is in town for the first time ever. Exciting!

Thursday Jun 27, 2019 #

8 AM

Running 18:37 [1] 1.95 mi (9:33 / mi) +26m 9:10 / mi

Warmup, rainy cool day, nice for running.

Running race 11:27 [4] 3.0 km (3:49 / km)

And 3k time trial! Good to do, felt ok, but out of shape. It's my slowest 3k in recorded AP history (2nd slowest was 11:10 in 2008...), but only 40s off my time in March, so I'm hoping at least to get back to that pre-injury speed.

Kept focus on technique the whole time, not giving all mental energy to pushing hard, because still need to make sure I don't re-injure.

Will do a 5k next week on the 4th, then another 3k time trial the following week to keep checking in and hopefully getting faster!

C • kudos 3

Running 17:11 [1] 1.73 mi (9:56 / mi)

Back to Reed.

Strength 11:26 [1] 0.14 mi (1:21:47 / mi)

Stretching and PT. Squats with 8lbs.

Tuesday Jun 25, 2019 #

8 AM

Running 53:34 6.18 mi (8:40 / mi) +107m 8:14 / mi

And tempo Tuesday is back! 2 x 10 min at Oaks Bottom. Felt ok, if still a bit weak on the R side. Glad I can do these!

Strength 10:57 [1] 0.1 mi (1:49:27 / mi)

PT + stretching

Monday Jun 24, 2019 #

7 AM

Stroller jog/run 37:41 [2] 4.41 mi (8:33 / mi) +121m 7:53 / mi

Kiddo drop-off. Perfect temp. And this feels so much easier than a few weeks ago, woo!

Running 46:27 [2] 5.45 mi (8:31 / mi) +117m 7:59 / mi

Dropped off stroller and kept going to make a long run of it. Also changed from longsleeve to T-shirt. Really nice out and I feel much more like myself running and not slogging to do 8 min/mi pace-ish.

Strength 7:44 [1] 0.06 mi (2:08:18 / mi)

Stretching and squats.

12 PM

Strength 40:00 [1] 0.39 mi (1:42:30 / mi)

Pilates.

Then, later, did toddler swim lessons with S. Definitely different than last summer, but she still doesn't like back floating (none of the kids really seemed to) and unfortunately she was really pretty cold the whole time. Hopefully we'll get slightly warmer days soon!

C • Kiefer dot com 4

Sunday Jun 23, 2019 #

9 AM

Cycling 1:28:22 [1] 19.06 mi (4:38 / mi) +246m 4:27 / mi

Friend + bio prof Suzy volunteered to baby sit Sylvia to let Tom and me bike together! Fun! And good to get Tom out as otherwise he might actually die during the deathride. At least got up one good hill.

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