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Training Log Archive: MWillis

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Run15 12:05:55 90.17(8:03) 145.12(5:00)
  Swim3 2:23:30 2.8(51:10) 4.51(31:47)
  Strength1 1:00:00
  Total16 15:29:25 92.98 149.63

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Wednesday Oct 30, 2013 #

Run 54:00 [3] 7.0 mi (7:43 / mi)
shoes: Asics Gel Nimbus 15

Cooper River Bridge. Concrete. Sunny / 75deg / Slight breeze
Felt good, especially considering all the concrete.

Monday Oct 28, 2013 #

Run 42:00 [3] 5.55 mi (7:34 / mi)
shoes: Inov8 295

Poplar Grove. Sunny / Calm / 65deg.
Felt great!

Thursday Oct 24, 2013 #

Run 1:05:00 [3] 8.3 mi (7:50 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.8mph + 5min c/d. Felt good.

Monday Oct 21, 2013 #

Run 1:03:00 [3] 8.1 mi (7:47 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.8mph for 1hr w/ 3min c/d. Felt good (for a change).

Sunday Oct 20, 2013 #

Run 26:00 [2] 3.1 mi (8:23 / mi)
shoes: Inov8 295

UNCW w/ Pletch and Henry. Sunny / 70 Deg / Calm. Little sore / stiff still on R leg, but better than previous days.

Saturday Oct 19, 2013 #

Run 42:00 [3] 5.3 mi (7:55 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.8mph for 5.25 miles then c/d.
R leg tight / sore calf. Never loosened up, stayed tight post run.

Friday Oct 18, 2013 #

Run 51:10 [3] 5.55 mi (9:13 / mi)
shoes: Inov8 295

Poplar Grove, 70deg / sunny / calm.
R calf still tight / sore. Both glutes sore. Loosened up and felt great after 4.5 - 5 miles - just in time to finish run...

Wednesday Oct 16, 2013 #

Swim 1:00:00 [4] 0.63 mi (1:35:59 / mi)

Masters, lots of work off blocks

Tuesday Oct 15, 2013 #

Run 55:00 [2] 5.35 mi (10:17 / mi)
shoes: Asics Gel Nimbus 15

WB w/ Henry. Pavement. Sore from Monday workouts, so took it easy. Can a dog pee any more??? R outside calf still sore.
70deg / Cloudy / Misting / Calm

Monday Oct 14, 2013 #

Run 16:00 [4] 2.15 mi (7:27 / mi)

TM, 2%, Start at 7.6mph, up .1mph every 30sec. 1 min c/d after 15min.

Strength 1:00:00 [3]

Turbo Pump class at Y.

Sunday Oct 13, 2013 #

Run 1:05:00 [3] 8.3 mi (7:50 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.8mph, 5min c/d at end. Outside R shin still tender

Friday Oct 11, 2013 #

Run 41:00 [3] 5.25 mi (7:49 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.8mph. R outside shin very sore. Did get massage / adjustment in morning. Worked on shin..

Tuesday Oct 8, 2013 #

Run 1:05:00 [3] 8.46 mi (7:41 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.8mph, Last 5min @ 8.8mph, 5min c/d. R outside calf sore.

Monday Oct 7, 2013 #

Run 41:00 [3] 5.26 mi (7:48 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.8mph. Minor pain outside R calf.

Swim 1:00:00 [3] 1.43 mi (41:58 / mi)

Masters swim practice.

Friday Oct 4, 2013 #

Run 51:15 [3] 6.25 mi (8:12 / mi)
shoes: Asics Gel Nimbus 15

Emerald Isle, Pavement, 7313 Ocean Dr to Ocean Oaks, pushing Abby.
Sunny / 80F / Humid / Calm

Thursday Oct 3, 2013 #

Run 48:30 [3] 6.25 mi (7:46 / mi)
shoes: Asics Gel Nimbus 15

Pavement, EI, 7313 Ocean to Ocean Oaks
Sunny / 75F / Humid / Calm

Swim 23:30 [3] 0.75 mi (31:20 / mi)

Ocean, Emerald Isle, 74F water / 80 F air / Very calm sea

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