Training Log: walk

In the last 7 days:

activity

time

miles

climb

Stretching

2:05:00

Hiking

1:30:00

3.0

4.83

Trail run

1:15:00

woods run

1:08:24

Cycling

1:03:00

13.8

(4:33)

22.21

(2:50)

Road run

55:00

Total

7:56:24

16.8

27.04

2:35

0:00

Tuesday Jul 8
	Stretching 20:00 [0]
	weight:145lbs
	Morning round - full plus some extra. Sore lower back in the morning these days so worked on that. Seems to loosen up during the day.
	Road run warm up/down 20:00 [1]
	shoes: DS Trainer XII
	Westminister Fields - Couple laps around the fields to loosen up, plus some stretches, strides. Soccer camp going on all over the playing fields (girls) but only one guy on the track and he finished just before I started.
	Road run intervals (Quarters) 35:00 [4]
	ahr:150 max:178 shoes: DS Trainer XII
	Westminster Track - HOT! No time for Old Men. 85 (at home in the shade), humid, full sun with some hazy clouds, lt S wind, 11 am. Lyn was smart and ran to the pool. Decided to have a "Break" Day and try quarters. Should have run in the wodos probably, but once started, it was over fairly quickly. Then just rehydrate as left water in the car. Plan: 8x 400/200 jog Wasn't sure about this, in these conditions, but managed ok. Rcy was easy jog half round for next start. Waited for 2' total rcy as usually recover to HR<130. The jog only got it into the 140s so waited and it dropped into 130s. That was enough. Last couple was longer as it wasn't dropping and time was extending so went for more rcy. Splits AHR MHR Rcy AHR 1.38.5 155 166 2.02 141 1.39.2 155 168 2.02 147 1.38.4 151* 166 2.10 149 1.39.1 159 168 2.01 153 1.38.3 149* 172 2.35 149 1.40.8 157 176 2.45 148 1.41.2 156 178 3.30 148 1.40.3 133* 176 4.38 143 * Represent wonky readings. Noticed HR of 68 or 88 during these. Either bad connection (bad solder joint?) or battery going.

	C • nice workout! 3
	Hiking 30:00 [1] 3.0 mi (10:00 / mi)

	Beaver Triangle Roads - Evening walk after dinner. Too hot just to hang around house so went out to loosen up legs and see creatures - none around except a few bugs and a few swallows or bats. Lots of traffic though - scary in the growing darkness.
	Stretching 10:00 [0]

	Evening round - Noted some foot drop during walk, so important to keep these going, and to log so can keep track!
Sunday Jul 6
	Trail run 1:15:00 [13]
	weight:146lbs shoes: Mizuno Inspire
	Horse-Purple, long loop - 74, v humid, foggy in low parts, wet trail. Trouble getting going. Reasonable surge along Esker, but a slog to turn-off to Spring Pond. Tried to suggest cutting it short if this was the best I could do. Lyn was in the "as long as we out" mode. So we kept going. To change things, suggested strides and picked up the pace along the next stretch of really nice path. With the rain, the pine needles and leaves are so soft under foot. If you can avoid the wet roots, this was a very fine run. Kept up the strides, in long stretches, rest off way though ran out of steam back on Horse tr. AOWN - 3 Goods = 1. We seem to have tenants in our Wren house. Lots of activity and chittering away all morning. Lots of wrens around but haven't been in the house till now. 2. While stretching, I looked up and 50m away was a large deer just looking at me. Must have realized I saw him as he bolted after a bit. 3. Further along a Blue Heron took off along the stream and landed in a tree branch. The bads - lots of people out today, and walking dogs. Worse, they all seem to bath in Citronella juice. What a foul lingering smell.
	Hiking (Mowing) 1:00:00 [1]

	Fast effort in heat and humidity, trying to get as much done as possible before the gas ran out! Didn't think there was much/enough and grass got really long and thought I would at least get the visible stuff. Made it all the way but was really dripping by the end, cotton shirt and all. Later went for a walk around the block, not counted, as Lyn clomplained of leg cramps.
	Stretching 20:00 [0]

	Evening round
Saturday Jul 5
	Stretching 20:00 [0]
	weight:149lbs (rest day)
	Morning round. Dreary, muggy, wet day. Probably take it easy.
Friday Jul 4
	Stretching 15:00 [0]

	Scattered bits so far today as our schedule got somewhat on holiday somehow. What's a holiday?
	woods run warm up/down 42:00 [1]
	ahr:120 weight:146lbs shoes: Attack II
	Beaver Triangle - Over/back, stretch. 65, gray, v humid, wet footing.
	woods run hills 26:24 [4]
	ahr:153 max:168 shoes: Attack II
	Beaver Reentrant, same as 6/27 - woods wet with slippery sticks to contend with. Wanted to increase reps and thought I did 4x last week. Turns out was 5x. But did get 6x in today at more consistent pace. Guess I know the route. 1 1.50 2 1.52 3 1.51 4 1.49 5 1.49 6 1.49 Took 2.30 for the first down, up 3' for the last two. Running felt hard today. Maybe too much sleep, or the gray muggy weather. Was cool so should have been about right. Will try to add some more next time. Dist/time is about right.
Thursday Jul 3
	Cycling (Road) 1:03:00 [1] 13.8 mi (4:33 / mi)
	weight:146lbs
	W Simsbury/Firetown loop - 81, hazy, brisk S wind (head wind going out) Steady spin around the loop. Nice change.
	Stretching 20:00 [0]

	Morning round. This could get habit forming.

	C • 30-60 days 6
	Stretching 20:00 [0]

	Evening round

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Injuries

R Hip/Pelvis	Other	102+days
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