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Training Log Archive: Grandpa Lefty

In the 7 days ending Mar 10, 2016:

activity	#	time	miles		km		+ft
road run	3	6:03:00	46.0	(7:53)	74.03	(4:54)	2200
Weights & Core	2	4:00:00
Treadmill	6	3:30:00	27.4	(7:40)	44.1	(4:46)	1050
Yoga	4	1:05:00
Total	15	14:38:00	73.4		118.13		3249

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Thursday Mar 10, 2016 #

5 AM

Treadmill 26:00 [2] 3.1 mi (8:23 / mi) +150ft 8:01 / mi
shoes: Nike Pegasus blue orange

pre-programmed 5k

3 PM

road run hills 1:36:00 [4] 11.9 mi (8:04 / mi) +1800ft 7:03 / mi
shoes: Nike Pegasus blue orange

Joe's-23rd ave w-superior-27th ave w-skyline-piedmont-3rd st-3rd ave w-superior-lakewalk-4th ave e-4th st-1st ave e-7th st-mesabi-5th ave w-6th st-skyline-28th ave e-exhibition-hutchinson-24th ave w-3rd st-21st ave w-7th st-joe's. Felt a little tired on the ups today. Still a good workout and surprised by the time. Overdressed.

6 PM

Yoga 15:00 [1]

spinal

C • Tap 4

Wednesday Mar 9, 2016 #

5 AM

Treadmill 26:00 [2] 3.1 mi (8:23 / mi) +150ft 8:01 / mi

pre-programmed 5k

4 PM

road run 1:43:00 [3] 13.0 mi (7:55 / mi) +400ft 7:42 / mi
ahr:120 shoes: Nike Pegasus blue green

clyde iron-lakewalk-26th ave e-superior-24th ave e-4th st-mesabi-superior-carlton-34th ave w-michigan-clyde iron. Nice easy run.

7 PM

Yoga 20:00 [1]

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Tuesday Mar 8, 2016 #

5 AM

Treadmill 26:00 [2] 3.1 mi (8:23 / mi) +150ft 8:01 / mi
shoes: Nike Pegasus blue green

pre-programmed 5k

4 PM

Weights & Core 2:00:00 [2]

weights

Monday Mar 7, 2016 #

5 AM

Treadmill 26:00 [2] 3.1 mi (8:23 / mi) +150ft 8:01 / mi
shoes: Nike Pegasus blue green

pre-programmed 5k

4 PM

Treadmill warm up/down 40:00 [3] 5.2 mi (7:42 / mi) +150ft 7:29 / mi
shoes: Nike Pegasus blue green

20min before and after .5%grade 7.5-8.5mph

Treadmill intervals 40:00 [4] 6.7 mi (5:58 / mi) +150ft 5:51 / mi
shoes: Nike Pegasus blue green

19X1min 10.6-12mph doubling up on 11-11.4mph, 1-2min at 11.5mph .5%grade. 8-8.3mph between. Last 5 really tough to hang on. Felt great after.

6 PM

Yoga 15:00 [1]

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Saturday Mar 5, 2016 #

9 AM

road run long 2:44:00 [3] 21.1 mi (7:46 / mi)
shoes: Saucony Xodus

W/Dave, Barry, and Gregg. 26th ave e parking-lakewalk-brighton beach-superior-lakewood-scenic 61-lakewalk-parkpoint stop sign and back to 26th ave e. A little sloppy out, so wore the trail shoes and got blisters on both small toes. Nice run though. Ran a 20 minute pick-up with Dave at a 7min pace.

C • Another 3

4 PM

Yoga 15:00 [1]

back

Friday Mar 4, 2016 #

5 AM

Treadmill 26:00 [2] 3.1 mi (8:23 / mi) +150ft 8:01 / mi
shoes: Nike Pegasus Blue

pre-programmed 5k

4 PM

Weights & Core 2:00:00 [2]

weights

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