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Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  running/walking13 7:25:33 41.06 66.07
  strength/stretching11 4:03:00 1.0 1.61
  Total15 11:28:33 42.06 67.68
averages - sleep:7

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Thursday Nov 29, 2018 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.25

Dog Days workout, then ran outside, then back to Comm. Bldg wt room for 3x 10 lats (75lb) to work on shoulders and posture. Static stretches.

running/walking (Galloway run) 34:30 [3] 3.0 mi (11:30 / mi)
shoes: Hoka One One

Galloway intervals: roughly 30/30 with occasional 60/30. 11th/Vt to 6th, over to Mass don and back to 6th, then over to NH to 11th. added 2 blocks to 12th and back to make 3 miles. Temp: about 30F. Worn mittens. Took off hoodie halfway through.

Wednesday Nov 28, 2018 #

6 AM

strength/stretching (Dog Days) 30:00 [1]

at SPL - calisthenics before run, then lat exercises and static stretching after run.

running/walking 27:00 [2] 4.0 km (6:45 / km)
shoes: Hoka One One

Tuesday Nov 27, 2018 #

6 AM

strength/stretching (Dog Days) 40:00 [1]

1st winter Dog Days workout at the Community Bldg. after 8 laps in gym, lat machine 3x10 lats (75#)

running/walking 14:00 [1] 1.0 mi (14:00 / mi)

8 laps in gym.

Sunday Nov 25, 2018 #

4 PM

strength/stretching 20:00 [1]

shoveled 4" of heavy snow off driveway and sidewalk.

Saturday Nov 24, 2018 #

5 PM

running/walking warm up/down 12:00 [2]

running/walking race 24:34 [4] 5.0 km (4:55 / km)
shoes: Hoka Clifton 4

Topeka Rescue Run. Hard effort.
Mile splits:
7:50
15:40 (7:50)
23:46 (7:56)

ET: 24:34
1st M70+

Thursday Nov 22, 2018 #

Note

worked runLawrence Thanksgiving Day 5K

Tuesday Nov 20, 2018 #

6 AM

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

running/walking 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Hoka One One

Saturday Nov 17, 2018 #


Long Sprint - Splits

Thursday Nov 15, 2018 #

6 AM

strength/stretching (Dog Days) 15:00 [1]
slept:7.0

at library garage

running/walking 26:30 [2] 2.75 mi (9:38 / mi)
shoes: Hoka One One

from library to end of 8th St and back, then 1 set of garage ramps.

Tuesday Nov 13, 2018 #

6 AM

strength/stretching (Dog Days) 10:00 [1]

running/walking hills 24:00 [2] 2.2 mi (10:54 / mi)
shoes: Hoka One One

4 sets of garage ramps

Sunday Nov 11, 2018 #

8 AM

running/walking warm up/down 12:30 [1] 1.0 mi (12:30 / mi)
shoes: Hoka Clifton 4

plus some stretching before the run.

running/walking race 26:05 [4] 5.0 mi (5:13 / mi)
slept:7.0 shoes: Hoka Clifton 4

KU Vets Day 5K, 1st M70. Felt good to pus the effort and kept it steady effortwise throughout the race. About 35F at 9 am, sunny, little or no wind.

Splits: mile 1: 8:33 (up Mississippi St)
mile 2: 7:54, Jayhawk Blvd & down Sunnyside
mile 3: 8:31, up Naismith to Chi O fountain, down Fambrough Dr.
last 0.1: 1:10. finish in stadium E side parking lot.

running/walking warm up/down (walking) 30:00 [1] 1.0 mi (30:00 / mi)

walked (stretching out the legs) 8 blocks downtown from where I parked and where I watched the Vet's Day parade. And did hamstring stretches at one point to loosen up.

Saturday Nov 10, 2018 #

8 AM

running/walking (Dog Days) 39:39 [2] 2.8 mi (14:10 / mi)
slept:7.0 shoes: Hoka Clifton 4

Sat. Dog Days - warmup jog around a few blocks before stretching with Dog Days group; then ran to Kansas Union.

Temp: 15F, wind from ESE, sunny. Got to get use to the colder temps.

Thursday Nov 8, 2018 #

6 AM

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

running/walking 21:00 [2] 2.0 mi (10:30 / mi)
slept:7.0 shoes: Hoka One One

from library garage to 13th/Vermont, back on Mass to 6th, then over to Kentucky, then back to Vermont and garage.
Temp:31F

Tuesday Nov 6, 2018 #

6 AM

strength/stretching (Dog Days) 20:00 [1]
slept:6.5

calisthenics led by Kenny Baldwin at the library garage.
8 AM

running/walking (Galloway run) 49:45 [2] 4.5 mi (11:03 / mi)
shoes: Hoka One One

After Dog Days, went home and did Spanish homework, before going to Lawrence Auto Diagnostic to get the pickup tuned up for winter. Then, of course, ran/walked back home. Went very easily, Galloway intervals of 30/30 with occasional 60/30s (just pace counted; didn't have by Galloway timer).
Still a little wobbly after Sunday's XC race.
Need to prepare Dee's lunch and deliver it as she's working the polls today.

Monday Nov 5, 2018 #

Note
(rest day)

Sunday Nov 4, 2018 #

8 AM

strength/stretching warm up/down 18:00 [2] 1.0 mi (18:00 / mi)
shoes: New Balance 505 XC

pre/post race stretching.
Easy jog before run.

running/walking race 55:00 [4] 10.0 km (5:30 / km)
slept:7.0

Billy Mills 10K XC race, at Haskell. Overcast, light rain just stopped when race started. Wind: 14mph from NW.
Started out at a comfortable pace and stayed with through the finish.
1st M68-74.

Thursday Nov 1, 2018 #

6 AM

strength/stretching (Dog Days) 30:00 [1]
slept:7.0

Dog Days workout at Vt St garage; hen after run, static stretches at garage, then Brandt/Daroff exercises at home.

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

from garage to Mississippi St garage and back. Almost at tempo effort on way back.

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