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Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2012:

activity

time

miles

running/walking

5:12:01

23.75

(13:08)

38.23

(8:10)

biking

2:24:11

31.7

(13.2/h)

51.02

(21.2/h)

strength/stretching

1:42:00

Total

9:18:12

55.45

89.24

[1-5]

9:04:12

averages - sleep:7.2

1:15

0:00

» now

Wednesday Nov 28, 2012 #

6 AM

running/walking (walk) 43:43 [2] 3.0 mi (14:34 / mi)
slept:7.0 (injured) shoes: Mizuno Wave Rider 15

home to 6th & Schwarz. Kept cadence high and strides short. Felt some ache in the groin.

Tuesday Nov 27, 2012 #

6 AM

running/walking (walking) 30:00 [2] 2.5 km (12:00 / km)
(injured) shoes: Mizuno Cabrakan

Went to Allen FH but Dog Days was not allowed to have a formal workout, so walked 7 laps on levels 3 and 2, then walked back to car in lot SE of AFH. Walking was not comfortable. The osteitis pubis is not healing as quickly as I'd like. Approaching 4 months. Also coming down with a cold.

Saturday Nov 24, 2012 #

11 AM

biking (road bike) 1:03:17 [2] 14.35 mi (13.6 mph)
slept:7.0 (injured) shoes: Shimano (bike)

to Clinton Pkwy T & back. Windy from S. Sunny, 40F.
80.6 rpm avg.

Friday Nov 23, 2012 #

10 AM

running/walking 49:00 [1] 5.0 mi (9:48 / mi)
slept:7.5 (injured) shoes: Mizuno Wave Rider 15

Jogged from house to 10th & Mass, taking the uphill on California and weaving through Old West Lawrence. Stopped at Gribbles - 20 min chat including seeing Grover Everett. Then ran with some walking back home. Aches in the symphysis pubis. (remember: walk if there's pain). 5 miles is the farthest running in the past few months. Rested up from work on the Thanksgiving Day 5K.

Wednesday Nov 21, 2012 #

Note

worked packet pickup at Francis Sporting Goods for T-Day 5K.

Tuesday Nov 20, 2012 #

6 AM

running/walking (walking) 17:00 [3] 1.0 mi (17:00 / mi)
shoes: Brooks Ghost 3-tielace

strength/stretching (Dog Days) 20:00 [1]

calisthenics & stertching

Sunday Nov 18, 2012 #

11 AM

biking (road bike) 39:35 [3] 8.45 mi (12.8 mph)
shoes: Shimano (bike)

rode to N Lawrence and went on the 5K course.
81 rpm.

Saturday Nov 17, 2012 #

Note

Helped with finish line timing at Sander's Saunter "hard" 10K.

Thursday Nov 15, 2012 #

6 AM

running/walking 17:00 [2] 1.2 mi (14:10 / mi)
(injured)

Ran from Robinson (west side) up Sunnyside to 17th & Louisiana and back. More running than walking.

strength/stretching (Dog Days) 15:00 [1]

calisthenics & stertching

Tuesday Nov 13, 2012 #

6 AM

running/walking (run/walk) 17:00 [1] 1.25 mi (13:36 / mi)
slept:7.0 shoes: Mizuno Cabrakan

Robinson to Oread and back, up Blake stairs, down Sunflower to Sunnyside. Some walking, some running including Blake stairs.

strength/stretching (Dog Days) 14:00 [1]

Dog Days stretching and calisthenics

Saturday Nov 10, 2012 #

7 AM

strength/stretching (Dog Days) 4:00 [1]

stretching

running/walking 30:00 [1] 3.0 mi (10:00 / mi)
slept:7.75 shoes: Brooks Ghost 3-tielace

After the stretching was going to run easy with Andy Norris, but ending up chatting with him and other sand ran the whole 3 miles. Made sure to take short strides. No serious aches. Encouraging, so will do more run/walks this week and try another easy run later in the week. Sunny, windy, temp: 65F

biking (road bike) 41:19 [1] 8.9 mi (12.9 mph)
shoes: Shimano (bike)

After the run, went home, cleared the house gutters, then rode bike to north Lawrence to check on start, mile markers and finish for the Thanksgiving Day Run. The street sign to measure 7'10" to the start was moved. Saw the hole where it was originally. Need to update the USATF course certification map.
Other mile markers wre OK. Very windy, still sunny and in the 70s.

Thursday Nov 8, 2012 #

6 AM

running/walking (walk/run) 28:00 [2] 2.25 mi (12:27 / mi)
slept:7.0 shoes: Mizuno Cabrakan

1.65 mi before Dog Days - Robinson Gyn, up Blake steps, 14th to Ohio, Gower, Tenn, 17th & to Comp Ctr. Then walk after DD, to Allen FH and to car. Some jogging, mostly walking.

strength/stretching (Dog Days) 15:00 [1]

calis/stretching

Wednesday Nov 7, 2012 #

6 AM

running/walking (walk/run) 38:18 [2] 3.0 mi (12:46 / mi)
shoes: Mizuno Cabrakan

half walk/half jog to Dillons and back, testing the pelvic area. Felt slight pain while jogging, but afterwards OK. Did not ice.

Tuesday Nov 6, 2012 #

6 AM

running/walking (walking) 14:00 [0] 0.75 mi (18:40 / mi)
shoes: Mizuno Cabrakan

strength/stretching (Dog Days) 14:00 [1]

Thursday Nov 1, 2012 #

6 AM

running/walking (walking) 28:00 [1] 1.75 mi (16:00 / mi)
shoes: Brooks Ghost 3-tielace

AM - Robinson to Oread Inn, back via 17th & Louisiana to Robinson. Warmer than Tues.

strength/stretching (Dog Days) 20:00 [1]

calisthenics, stretching

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