In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||4|| 3:11:07|| 14.07||(13:35)|| 22.64||(8:26)|
| ||strength/stretching||4|| 2:11:00|
| ||Total||5|| 5:22:07|| 14.07|| 22.64|
|averages - sleep:10.5|
strength/stretching (hip/hamstring stretches &) 44:00 
6 min hip & hamstring stretches at home,
38 min: Dog Days workouy and 3x lat machine
running (walking) 1:23:44  4.69 mi (17:51 / mi)
walk from home to Ad Astra store and the library - and back.
running (Galloway run) 55:36  4.88 mi (11:24 / mi)
shoes: Hoka Clifton 6
Met with the 8 @ 7 group, but I Galloway ran/walked (60/30) my own 8K route (from J&S Coffee to Rock Chalk Park and back via 6th).
strength/stretching warm up/down 15:00 
strength/stretching (hip/hamstring stretches &) 25:00 
5 min at home- hip stretches
15 min - pre-Dog Days run
5 min post run hip stretches.
running 42:47  3.75 mi (11:25 / mi)
ahr:147 max:174 slept:7.0 (injured) shoes: Hoka Clifton 6
1 mi before group run with Dog Days. Break for 10 min. calis/stretching.
then 28:47 run to Levee Cafe to check on Ad Astra's Galloway running groups. Temp: ~34F, overcast.
Boy, that maximum heart rate of 174 seems high. And average of 147 may be right as it's an effort to run these days as I'm getting back into shape for longer runs.
(injured) (rest day)
stretching at home, no running. Didn't want to go out in 3 degrees F.
strength/stretching (Dog Days) 47:00 
Hip stretches at home, then went to Dog Days and did workout, lat pulls (3x105), quad stretches.
running 9:00  0.75 mi (12:00 / mi)
(injured) shoes: Hoka Clifton 6
12 laps in gym - all running. Probably close to saying I'm about over the hamstring injury. Temp outside: 2F
all weeks |