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Training Log Archive: Grandpa Lefty

In the 7 days ending Jul 21:

activity # timemileskm+ft
  road run9 12:03:00 96.4(7:30) 155.14(4:40) 1900
  Weights & Core2 4:00:00
  Trail running1 3:18:00 20.5(9:40) 32.99(6:00) 2200
  Total12 19:21:00 116.9 188.13 4100

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Sunday Jul 21 #

2 PM

road run long 2:28:00 [4] 20.2 mi (7:20 / mi) +400ft 7:12 / mi
shoes: Nike Pegasus Black

c-k-e-3rd st-hwy2-39th ave-18th st-42nd ave-bardon out and back-a-c. 20 mile progression run 7:55-6:30. 1mile cool down. Was going to take it easy but felt good so made it difficult. I think my fastest 20 in training. Final 20. Taper time.

Saturday Jul 20 #

8 AM

Trail running 3:18:00 [3] 20.5 mi (9:40 / mi) +2200ft 8:46 / mi
shoes: Hoka Speedgoat 2

W/Dylan Magney-elys-jarrows beach-elys-munger-mission creek-sht-purgutory out and back-munger-gravel path back to magney. Got lost trying to find our way out of the beach. Dylan getting ready for his first 50 mile too bad I couldn't get the course right. Aaron and Darrin sighting. They were trying to do the same. Map was no help.

Friday Jul 19 #

5 AM

road run 48:30 [3] 6.2 mi (7:49 / mi)
shoes: Hoka Bondi 5

Johnson rd out and back.
4 PM

Weights & Core 2:00:00 [2]

weights

Thursday Jul 18 #

5 AM

road run 49:00 [3] 6.2 mi (7:54 / mi)
shoes: Hoka Bondi 5

Johnson rd out and back.
4 PM

road run tempo 1:43:00 [5] 14.7 mi (7:00 / mi) +700ft 6:42 / mi
shoes: Nike pegasus Blue/Grey 3

10.7mile tempo c-Sam anderson-bayfield-stone-way-k-mable nelson-pinto pass-johnson-c plus soome in the yard. 90+ degrees 138 post run weight not sure on how much loss had trouble getting a good base weight lately always seem somewhat dehydrated. Ran as a tempo run but pushed with all I had and top speed seemed to be 6:45 in this heat.

Wednesday Jul 17 #

5 AM

road run 49:00 [3] 6.2 mi (7:54 / mi)
shoes: Hoka Bondi 5

Johnson rd out and back
4 PM

road run 2:05:00 [3] 16.4 mi (7:37 / mi) +300ft 7:30 / mi
shoes: Nike Pegasus Black

c-lyman lake-valley brook-a-z-e-c. Nice steady easy run. Cool breeze today.

Tuesday Jul 16 #

5 AM

road run 49:00 [3] 6.2 mi (7:54 / mi)
shoes: Hoka Bondi 5

Johnson rd out and back. Humid
4 PM

Weights & Core 2:00:00 [2]

weights

Monday Jul 15 #

5 AM

road run 50:30 [3] 6.2 mi (8:09 / mi)
shoes: Nike pegasus Blue/Grey 3

Johnson rd out and back. Outside shins a little sore.
4 PM

road run intervals 1:41:00 [5] 14.1 mi (7:10 / mi) +500ft 6:56 / mi
shoes: Nike pegasus Blue/Grey 3

UMD track 30X10m 90 degrees 90% humidity until 25 then a fresh breeze from an approaching storm saved my workout. Crazy hot and no way of cooling down. More of a heat workout than a speed workout. 2.4mi warm up and 2 mile cool down in Bagley.

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