In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||4|| 3:21:47|| 15.95|| 25.67|
| ||biking||2|| 2:34:37|| 37.3||(14.5/h)|| 60.03||(23.3/h)|
| ||strength/stretching||4|| 1:11:00|
| ||Total||6|| 7:07:24|| 53.25|| 85.7|
|averages - sleep:6.9|
strength/stretching (Dog Days) 26:00 
running intervals 20:00 
slept:6.25 shoes: Hoka Clifton
Ran perimeter roads of Haskell. 1 mile easy jog, then
4 x 30/30 run/walk with target pace of 8:30,
4x 60/30 with last two 60 sec on the track. Pace ranged from 7:45 to 8:45, but too often too fast. To translate a pace for Sunday's 10K, got to run relaxed and try to be just at tempo for the full 10K.
Got back late last night from "Blackkklansman" (Kevin Willmott & Spike Lee's). Didn't stay for the Q&A with Willmott as Dee and I had to get up early this morning.
biking (road bike) 50:00  12.3 mi (14.8 mph)
slept:7.5 shoes: Specializes Sport MTB
Lakeview+ - easy run; worked on keeping spinning at 90 rpm. Wind mild from SW
Avg rpm: 85.5
strength/stretching (Dog Days) 32:00 
dragging this morning, no energy
running 12:00  1.25 mi (9:36 / mi)
shoes: Hoka One One
easy 5 laps, was going to walk/run then easy 5 with Joanie Starks
running long (Galloway run) 1:44:47  9.2 mi (11:23 / mi)
slept:7.0 shoes: Hoka Clifton
to Best Western Plus Hotel from home. Galloway intervals: 60/30.
Carried water bottle and took in one gu pack. Fun to run in the dark, except my Black Diamond headlamp battery went dead as I got onto Trail and discovered why Dee hates the speed bumps. The bumps are OK, it's the gaps that are tricky if your foot is partly on the bump and partly over the flat gap - a chance to twist an ankle. My ankle rolled is a tad, but I caught myself so no harm. A working headlamp is a must.
Enjoyed seeing the sunrise.
Went earlier than usual so I could chauffeur Jack O for a doctor's appt. at 9 am.
strength/stretching 8:00 
before and after run stretches
biking (road bike) 1:44:37  25.0 mi (14.3 mph)
shoes: Specializes Sport MTB
Lawrence Loop + Leary Rd and DG458 - clockwise. Goal was to ride easy to recover from yesterday's stadium basking in the sun.
77 rpm. Kept in low gears as much as possible. Never out of the saddle, but pushed bigger gears uphills emphasizing using all the muscles on the up as well as down strokes.
strength/stretching 5:00 
running (Galloway run) 1:05:00  5.5 mi (11:49 / mi)
shoes: Hoka Clifton
From house to KU Campus - up Arkansas and by KANU station, Jayhawk Blvd, Union, then by stadium to catch sight of the KU Marching Band practicing, then home.
Galloway out: 60/30 intervals, back tried 150/30 but was inconsistent with the intervals. Tried to take it easy before meeting college buddies for the KU-Rutgers game.
Sat for 3 hours in the sun at the game - tough for us old guys. We sat in the bowels of the stadium the 3rd quarter to watch the game on the TV screens.
all weeks |