In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||3|| 3:41:40|| 17.75||(12:29)|| 28.57||(7:46)|
| ||strength/stretching||3|| 55:00|
| ||biking||1|| 49:24|| 12.0||(14.6/h)|| 19.31||(23.5/h)|
| ||Total||5|| 5:26:04|| 29.75|| 47.88|
|averages - sleep:7.5|
biking (road bike) 49:24  12.0 mi (14.6 mph)
slept:7.5 shoes: Specializes Sport MTB
To Lakeview(+) and back. Decided not to ride the Lawrence Loop, nor on a mtn bike. Still not a lot of energy since the half marathon.
strength/stretching (Dog Days) 26:00 
running (walking) 52:00  2.85 mi (18:15 / mi)
shoes: Patagonia EVERLong
5 block downtown walk before Dog Days. Then after workout, walked from Comm. Bldg. to 11th/Alabama > 10th/Vermont > 11th/Mass and back to parked car. Avoiding any stress on the right achilles. (So the uphill to 11th & Louisiana was not good). Then after drop off of Prius at Crown Toyota, walked to IHOP for breakfast and back adding about .85 miles. Good day to loosen up from stiffness lingering from the Sat. HM.
strength/stretching 14:00 
at home - aching legs muscles from HM Sat. foam rollering and stretching (dog legs, donkey kicks, rowing, drop rowing).
Did my walking at the Spencer Museum of Art with Dee looking at the Botany Art exhibition.
strength/stretching 15:00 
pre and post run stretching
running race 2:09:40  13.1 mi (9:54 / mi)
shoes: Hoka Clifton
Bill Snyder Highway Half Marathon. A point-to-point race from I-70 on K177 into Manhattan. Rain forecast make the start iffy, but the weather turned out to be ideal with only a light sprinkle at the start. Ran easily for the first 4 minutes, then switched to Galloway 60/30 intervals, pretty much until the last 400m. 1st 5 miles was a slight uphill, then descended the next 2.5 miles to the river. Then in town it was gradual climb to the finish. Pleased I pushed the pace enough but backed off when I had doubts id I could finish without cramping up. A first-class race, well organized. Appreciated the emails starting a week before informing what the organizers would do in case the wet weather forecasts got nasty. Then emails again the night before the race about 8 pm and again about 4 am. Route
running (walking) 40:00  1.8 mi (22:13 / mi)
shoes: Hoka One One
Walked the KSU campus checking over the one mile stretch for Sat's HM.
all weeks |