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Training Log Archive: DWildfogel

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Stretching1 4:00:00
  Walking1 51:00 3.0(17:00) 4.83(10:34)
  Physical therapy2 30:00
  Running2 21:02 1.8(11:41) 2.9(7:16)
  Total6 5:42:02 4.8 7.72

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Saturday Dec 9, 2017 #

(rest day)

Slept for 1.5 hours mid-morning; recovering from crazed meet director activities.

Afternoon: got our tree with Rachel and Gerrett.

Friday Dec 8, 2017 #

Stretching 4:00:00 [3]

The usual weekly accumulation of morning exercises. Tapered off towards the end of the week.

Spent a good part of the week in Crazed Meet Director mode :(

7 AM

Running warm up/down 9:29 [3] 0.8 mi (11:52 / mi)
shoes: Kayano 20 Blue

Jeep trail next door. Just wanting to warm, test my knees. Legs felt pretty good, knees not so great, but probably could run a race - but will be able to generate any speed?

Splits are for 2 laps at a time (0.4 mi.): 503, 425

Jogged half a lap slowly to loosen up, and another half lap at the end for a cool down.

Thursday Dec 7, 2017 #

(rest day)

Wednesday Dec 6, 2017 #

4 PM

Running warm up/down 11:33 [3] 1.0 mi (11:33 / mi)
shoes: Kayano 20 Blue

Jeep trail next door. Trying to get a little exercise without aggravating my sore knees

444, 435, 214

Tuesday Dec 5, 2017 #

8 AM

Physical therapy 15:00 [4]

At home. Physical therapy exercises for glutes. Trying to help my knees.

Got pretty sore the next day, so didn't do more the rest of the week.

Monday Dec 4, 2017 #

6 PM

Physical therapy 15:00 [3]

At home. With yellow (weaker) Thera-ring.

3 sets each leg of clam shells, scissors, fire hydrant, all holds for about 30 seconds. 3 squats, slightly shorter hold. 1 crab walk.

When I had a sore knee a year (or so?) ago, Kevin had me work on strengthening my glutes. After my knee stopped bothering me, these exercises eventually faded out of my repertoire. With my knees really aching the past few weeks, figured I'd better start doing these.

Afterwards, my left knee really ached for ten minutes.

[Physical therapy exercises]

Sunday Dec 3, 2017 #

11 AM

Walking 51:00 [2] 3.0 mi (17:00 / mi)
shoes: Kayano 20 Blue

Lake Ranch Reservoir. Wanted to give my knees more rest but wanted to be outside and get some exercise, so walked to the near end of the lake and back while L ran to the third bridge.

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