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Training Log Archive: MeanGene

In the 7 days ending Dec 24, 2017:

activity # timemileskm+m
  running/walking5 4:05:37 24.91(9:52) 40.08(6:08)
  strength/stretching5 1:58:00 0.75 1.21
  orienteering1 1:14:27 5.33(13:58) 8.58(8:41)10c
  Total7 7:18:04 30.99 49.8710c
averages - sleep:7.4

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Sunday Dec 24, 2017 #

10 AM

running/walking warm up/down (walking/running) 16:00 [1] 0.8 mi (20:00 / mi)
shoes: Salomon XT Wings 3

Walk/jog from parking lot by Corps Office to start of Mary';s Christmas Long Course at Clinton State Park.
And walk back to car.

1" snow on the ground, sunny, 20F

orienteering 1:14:27 [2] *** 5.33 mi (13:58 / mi)
10c shoes: Salomon XT Wings 3

Workout: Clinton SP: Long Course (7K). Since I parked at the Corps Office, I used control #2 as the start finish on Mary's map; then took controls in order and used the start and finish points two other controls. Easy running and some walking. Easy going going downhill on the 1" snow on the ground. Windy, but my 4 layers with zipping and and unzipping kept temperature under control without overheating. Cars driving around park, but no other people out except for 1 fisherman at Lake Henry.

Saturday Dec 23, 2017 #

7 AM

strength/stretching (Dog Days) 5:00 [1]

running/walking (walking/running) 24:00 [2] 2.0 mi (12:00 / mi)
slept:8.0

Downtown walk/run (between 6th and 12th and between Mass and Ohio.

Temp:18F.

Friday Dec 22, 2017 #

9 AM

running/walking 34:33 [2] 5.0 mi (6:55 / mi)
slept:7.0 shoes: Hoka Clifton 4

Ran the 2017 Thanksgiving Day 5K course measuring with Garmin Forerunner for comparison to proposed course for 2018. Walked 100m at each mile mark.

running/walking 34:23 [3] 5.0 mi (6:53 / mi)
shoes: Hoka Clifton 4

2018 5K course includes a portion of the levee. Finish line very close to the start (maybe 20 ft). Certify course in the spring.

Thursday Dec 21, 2017 #

6 AM

strength/stretching (Dog Days) 37:00 [1] 0.25 mi (2:28:07 / mi)
shoes: Brooks Pureflow 5

DD workout at Comm. Bldg, Only 4 laps around gym, then weight room. No other running (rest day)

Wednesday Dec 20, 2017 #

6 AM

strength/stretching (Dog Days) 29:00 [1]
slept:7.0

at SPL - Ron Crawford-led workout on the soccer field. A lot of stretching. some cross-field drills as well.

running/walking 29:00 [3] 5.0 km (5:48 / km)
shoes: Hoka One One

2 easy laps during DD workout, then 7 laps along perimeter of SPL level 1 (~700m/lap). Steady pace, no walking.

Tuesday Dec 19, 2017 #

6 AM

strength/stretching (Dog Days) 40:00 [1] 0.5 mi (1:19:58 / mi)
shoes: Hoka One One

Calisthenics with Red Dog, then 8 laps in gym, then into weight room to doing lat machine and rowing pulls (working on strengthening back and posture)

Monday Dec 18, 2017 #

11 AM

strength/stretching warm up/down 7:00 [1]

Some foam rollering after run.

running/walking long (Galloway run) 1:47:41 [2] 9.0 mi (11:58 / mi)
slept:7.5 shoes: Hoka One One

From house to river trails - went in 1 mile, then turned around and came back.
Galloway intervals: 60/30. Route

Decided Sunday was a rest day, so Monday made a good long run day. Temp: 45F, sunny. No one on the trails today.

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