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Training Log Archive: Grandpa Lefty

In the 7 days ending Jul 2, 2017:

activity	#	time	miles		km		+ft
road run	7	7:37:00	58.0	(7:53)	93.34	(4:54)	1600
Weights & Core	2	4:00:00
Trail running	1	2:22:00	13.2	(10:45)	21.24	(6:41)	2400
Treadmill	1	1:24:00	12.0	(7:00)	19.31	(4:21)
Bike	1	1:06:00	18.1	(16.5/h)	29.13	(26.5/h)	600
Total	12	16:29:00	101.3		163.03		4600

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Sunday Jul 2, 2017 #

10 AM

Bike 1:06:00 [3] 18.1 mi (16.5 mph) +600ft
shoes: Specialized ct sport disc

c-a-b-k-c. Nice ride.

Saturday Jul 1, 2017 #

8 AM

road run long 2:15:00 [3] 17.5 mi (7:43 / mi) +1000ft 7:19 / mi
shoes: Nike Pegasus Blue/grey

W/Dave, Gregg, and Tim. Lester Park-Coggs East side-Maxwell-W. Tischer-Apple-Maxwell-Skyline-Hawks ridge back to 7 Bridges-Lester then solo out and back on Lakewalk. Tough going up the muddy coggs trail. Most road miles under 7's. Nice run and felt good.

Friday Jun 30, 2017 #

Note

433.7 for the month. PR by over 40 miles. Planning 16-18 tomorrow that would make a 450 in 31 days! Weight bottomed out at 146. 2 pounds shy of the 144 goal. Don't know if I will have this kind of month again.

C • Great month!! 9

5 AM

road run 41:00 [3] 5.0 mi (8:12 / mi)
shoes: Nike Pegasus Blue/grey

Johnson rd out and back.

4 PM

Weights & Core 2:00:00 [2]

weights

Thursday Jun 29, 2017 #

5 AM

road run 39:00 [3] 5.0 mi (7:48 / mi)
shoes: Hoka Bondi

Johnson rd out and back. W/Dusty

4 PM

Trail running 2:22:00 [3] 13.2 mi (10:45 / mi) +2400ft 9:11 / mi
shoes: Hoka Bondi

SHT 131st west out and back to near Munger on other side of Gill creek. Tired to start. Bear on the Grand Portage section. Waited 5 minutes and continued.

Wednesday Jun 28, 2017 #

5 AM

road run 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Hoka Bondi

Johnson rd out and back. Great sunrise.

5 PM

Treadmill intervals 1:24:00 [4] 12.0 mi (7:00 / mi)
shoes: Nike Pegasus Blue/grey

21X1min 10-12mph 8-8.2 between. 20min w/u 22min c/d 7-8mph. Long time since on the treadmill. Felt out of control above 11.5.

Tuesday Jun 27, 2017 #

5 AM

road run 44:00 [3] 5.4 mi (8:09 / mi)
shoes: Hoka Bondi

c-pine-valley brook-lyman lake-c. Hips a little tight. Nice morning.

4 PM

Weights & Core 2:00:00 [2]

weights

Monday Jun 26, 2017 #

5 AM

road run 45:00 [3] 5.4 mi (8:20 / mi)
shoes: Nike Pegasus Blue/grey

c-pine-valley brook-lyman lake-c. Nice morning.

5 PM

road run 1:53:00 [3] 14.7 mi (7:41 / mi) +600ft 7:24 / mi
shoes: Nike Pegasus Blue/grey

c-sam anderson-bayfield-stone-way-k-mable nelson-pinto pass-johnson-c plus some in the yard. Ran hard up Sam Anderson and felt good the rest of the run.

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