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Training Log Archive: Grandpa Lefty

In the 7 days ending May 22, 2016:

activity	#	time	miles		km		+ft
road run	8	8:33:00	68.8	(7:27)	110.72	(4:38)	1100
Weights & Core	2	4:00:00
Trail running	1	1:04:21	8.2	(7:51)	13.2	(4:53)	700
Total	11	13:37:21	77.0		123.92		1800

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Sunday May 22, 2016 #

8 AM

road run long 2:36:00 [4] 22.4 mi (6:58 / mi)
shoes: Nike Pegasus blue green

W/Dave and Gregg. Lakewalk-brighton beach-61 past mcquade and back pick up to 6:15 pace after 10 then Dave and Gregg took off under 6's then lakewalk to fitgers and back to snap fitness tried to pick it up again for the last couple, but only got down to 6:30 pace. Tight calf above achilles feels muscular so should be OK.

C • Very sweet run!! 2

Friday May 20, 2016 #

5 AM

road run 33:00 [3] 4.1 mi (8:03 / mi)
shoes: Nike Pegasus Blue

Johnson rd out and back. Felt good. Amazing what a good night sleep will do. Saw an eagle sit on top of a tree and a black bird attack it, but it did not move or care.

4 PM

Weights & Core 2:00:00 [2]

weights

Thursday May 19, 2016 #

5 AM

road run 32:00 [3] 4.1 mi (7:48 / mi)
shoes: Nike Pegasus blue green

Johnson rd out and back

4 PM

road run 1:52:00 [3] 14.3 mi (7:50 / mi) +600ft 7:32 / mi
shoes: Nike Pegasus Blue

c-Sam Anderson-Bayfield-Stone-Way-k-Mable Nelson-Pinto Pass-Johnson-c. Only 2 miles paved with part of C torn up for paving. Tired and sore for about 5 miles then better. A warning twinge in the Achilles with a mile to go. No pain now though.

Wednesday May 18, 2016 #

5 AM

road run 32:00 [3] 4.1 mi (7:48 / mi)
shoes: Nike Pegasus blue green

Johnson rd out and back. Felt good. 30 degrees

6 PM

Trail running race 21:21 [5] 3.4 mi (6:17 / mi) +400ft 5:39 / mi
shoes: Nike Pegasus blue green

NMTC Woodland race 4th place. Felt strong on the uphills and fast in the middle area. Then the last mile was tough to hold on, so I think the pace was good. I think my first time ahead of Rubesch. I think I made Swank poop this time.

Trail running 43:00 [3] 4.8 mi (8:57 / mi) +300ft 8:27 / mi
shoes: Nike Pegasus blue green

Warm-up part with Shaun and Marcus on the course. Cool-down with Eric, Jeff, and ? on amity and bike trail. Felt sore and tired during warm-up good for cool-down.

Tuesday May 17, 2016 #

5 AM

road run 32:00 [3] 4.1 mi (7:48 / mi)
shoes: Nike Pegasus blue green

Johnson rd out and back. Thought I would be sore from yesterday, but felt good from the start. 27 degrees.

4 PM

Weights & Core 2:00:00 [2]

weights

Monday May 16, 2016 #

5 AM

road run 32:00 [3] 4.1 mi (7:48 / mi)
shoes: Nike Pegasus blue green

Johnson rd out and back. Felt good.

4 PM

road run warm up/down 36:00 [3] 4.4 mi (8:11 / mi)
shoes: Nike Pegasus blue green

18min, 2.2mi before and after c-stone rd warm-up johnson-c+last mile and half in the yard cool down.

road run intervals 48:00 [4] 7.2 mi (6:40 / mi) +500ft 6:15 / mi
shoes: Nike Pegasus blue green

24X1min dirt road intervals. Stone-way-k-mable nelson-pinto pass-johnson. Felt good throughout. See how things hold up.

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