In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| running/walking | 4 | 1:53:48 | 8.93 | (12:45) | 14.37 | (7:55) | 214 | | | | |
| strength/stretching | 4 | 1:19:50 | | | | | | | | | |
| Total | 4 | 3:13:38 | 8.93 | | 14.37 | | 214 | | | | |
averages - sleep:7.6 |
6 AM
strength/stretching warm up/down 6:00 [1]
running/walking 44:33 [2] 3.85 mi (11:34 / mi) +168m 10:11 / mi
ahr:112 max:133 slept:7.9 shoes: Hoka Clinton 9.2
.75 mile pre-run before joining Monday Runners. From Lied Ctr down to Clinton Pkwy, back up Iowa to Bob Billings and back to start.
walk/job in pre-run, 100% run with group.
Heart rate zones:
Zone 4 = 7% (threshold)
Zone 3 = 32%
Zone 2 = 52%
6 AM
strength/stretching 33:00 [1]
slept:7.5
Dog Days workout. 181 pushups.
running/walking 20:00 [2] 1.39 mi (14:23 / mi) +46m 13:03 / mi
ahr:103 max:117 shoes: Saucony PRWRun
From Liberty MCMS, up 14th, then to 12th & Oread and back.
Galloway 60/60 intervals.
6 AM
strength/stretching warm up/down 5:50 [1]
slept:7.75
running/walking 42:15 [1] 3.25 mi (13:00 / mi)
ahr:102 max:127 shoes: Hoka Clinton 9.2
Monday Running Group: did the fountains route.
Galloway 60/60 intervals (easier effort)
No pain in either groin. And the soreness on the outside hip muscles have gone away. May be ready for a 5K this weekend.
Note
(rest day)
Helped and photographed the Kansas Relays 5K, then watched the Relays later in the day.
5K Photos
Note
(rest day)
Watched the races at the Kansas Relays.
6 AM
strength/stretching 35:00 [1]
slept:7.4
Dog Days workout. 180 pushups. The sides of both hips sore from race walking yesterday. Not wise to overdo using new muscles.
No aches in the groin area. we'll see how it goes at Sat's 5K.
running/walking 7:00 [1] 0.44 mi (15:55 / mi)
walking laps around gym
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