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Training Log Archive: DWildfogel

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 1:16:13 6.51(11:43) 10.48(7:17)
  Strength exercises3 1:15:00
  Leg strengthening2 28:00
  Total8 6:59:13 6.51 10.48

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Saturday Sep 2, 2017 #

5 PM

Strength exercises 20:00 [4]

At home. Upper only. Full workout. 3 theraband (broke on last one!), 2 weights, bar dips. Weights: 3 x 12 w/25 lbs.

99 degrees out! Spent 20 minutes in the pool right before I did the exercises, and got so cooled off didn't even feel the heat while I was exercising.

[Strength exercises]

Friday Sep 1, 2017 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance. Despite there being a couple of days where I ran in the morning and so didn't do all the strength exercises, think I probably was closer to 5 hours of morning exercises this week.

6 AM

Running (Threshold) 16:11 [3] 1.6 mi (10:07 / mi)
(injured) shoes: Kayano 20 Blue

Local terrain. Jeep trail next door. Out at 6:30, 15 minutes before sunrise, and it's already 86 degrees. Wanted to run slow and long to give my foot a break, but (again) time constrained, plus the heat made me switch to short and fast. Didn't really set out for a threshold run, but got going quickly right of the bat so kept it up without straining. Definitely breathing harder than an "easy distance" run for the last 1.2 miles. Last mile in around 9:30, which is fast for this venue.

Foot was a little sore afterwards, but an ice massage really helped. If there's no further soreness later today or tomorrow morning, gonna take myself off the injured list, though I'm certainly not yet confident that running a hard race wouldn't massively irritate my foot.

Splits are for 2 laps (0.2 mi) at a time:
432, 402, 353, 343

[Running Threshold]

Running warm up/down 5:40 [2] 0.33 mi (17:10 / mi)
shoes: Kayano 20 Blue

Cool down:

130 recovery jog (not logged)
100 walk, stretch
540 cool down jog

Thursday Aug 31, 2017 #

12 PM

Strength exercises 35:00 [4]

At home. Full workout: theraband interleaved with core, adductors, bar dips (12), weights. Felt very strong throughout. For curls, did 2 sets of 10 and then a third set of 12; time to go to a higher weight. Presses: 3 x 8 each arm with 25 lbs; not sure I've done that much before.

[Strength exercises]

6 PM

Leg strengthening 25:00 [4]

At home. Interleaved leg strengthening exercises with glute exercises, neither of which I'd done much of lately.

Kettle bell squats with 25 lbs 3x12
Step ups with yellow Thera-ring, 3x12 each leg
Toe raisers squeezing ball between heel, edge of steps 3x12
Monster walk, 2 x (10 steps each way)
Bridges with pulses, on roller [actually did these this morning]

2 sets each of glute exercises , about 30 seconds each leg:
fire hydrant
squats (made my knees sore)

[Leg strengthening]

Wednesday Aug 30, 2017 #

7 AM

Running 25:00 [3] 2.4 mi (10:25 / mi)
(injured) shoes: Kayano 20 Blue

Local terrain. Jeep trail next door. Already 80 degrees at 7am, but not bad in the woods, and there is still cool air in the field.

Heel has been feeling pretty good, so started this at a quicker pace instead of just going easy. Kept pushing all the way. Started breathing harder by the end of a mile. Could have pushed the last lap a bit harder, but didn't want to risk damage to my heel. This felt like an actual workout!

Splits are for 2 laps at a time (0.4 mi):
446, 413, 408, 403, 356, 352


Running warm up/down 5:30 [2] 0.33 mi (16:40 / mi)
shoes: Kayano 20 Blue

Cool down. Much more spirited than recently.

Before the cool down: 1 min recovery jog (not logged), 1 min walk.

Tuesday Aug 29, 2017 #

6 PM

Strength exercises 20:00 [4]

At home. This morning I felt pretty weak from yesterday's dental ordeal. But slept for 1.5 hours late morning, and felt much better afterwards. It was quite hot here, so didn't feel much like exercising, but around 5:30 it started to cool off some, so I did a quick workout.

Two sets of everything rather than 3, tough I felt quite strong and could easily have done 3 sets. Full reps and weight on everything: theraband interleaved with core, weights.

[Strength exercises]

Leg strengthening 3:00 [4]

Out of time, but wanted to do a little just to get re-started.

1 set of kettle bell squats: 10 reps, 25 lbs

1 set of step ups, 10 each leg, 4 lb weight in each hand.

Monday Aug 28, 2017 #

7 AM

Running 18:52 [3] 1.6 mi (11:47 / mi)
(injured) shoes: Kayano 20 Blue

Local terrain. Jeep trail next door. Already 80 degrees at 7am, but at least the run was all in the shade and there was a bit of a breeze.

Right heel had very little pain and I was able to run normally. Still feeling out of shape, so wasn't pushing, but felt better than I had two days ago. Could have run further, but there wasn't time before my dental appointment.

If my foot feels this good through two or three more runs, I might take myself off the injured list.

Splits are for two laps at a time (0.4 miles):
509, 442, 436, 423

[Easy distance]

Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Kayano 20 Blue

Cool down.

10 AM


Mega dentist appointment: 6 hours, 28 new crowns. Much of it was painful. Ugh.

Sunday Aug 27, 2017 #

(rest day)

Had hoped to do some strength exercises, but it was very hot up here, plus we had a busy day doing work around the house, so no chance to do any training.

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