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Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  biking8 8:53:55 78.83(8.9/h) 126.86(14.3/h) 342
  running/walking9 7:37:40 36.06(12:42) 58.03(7:53) 8080 /0%
  strength/stretching16 5:57:00
  orienteering3 2:37:12 9.85(15:58) 15.85(9:55) 43
  Total29 25:05:47 124.74 200.74 46580 /0%
averages - sleep:7.5

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Monday Nov 30, 2020 #

7 AM

strength/stretching 26:00 [1]

calis, stretching at home,
5x25 push ups

Sunday Nov 29, 2020 #

Note
(rest day)

a lot of TV watching - KU Women's Bball,, Chiefs football, Christmas in Vienna

Saturday Nov 28, 2020 #

7 AM

strength/stretching 10:00 [1]
slept:7.5

w/ Sat. Dog Days group

running/walking 44:00 [3] 3.64 mi (12:05 / mi)
ahr:142 max:179 spiked:80/shoes: New Balance 880

Dog Days Run from 9th & Vermont to Gower Place hill, 1 block on 14th St down andup (going backwards), then Jayhawk Blvd, Miss., 8th and back to start. Galloway 2:00/30 first third of run, the ~100% run after that.

Friday Nov 27, 2020 #

7 AM

strength/stretching 40:00 [1]
slept:8.0

calis, stretching, 5x25 pushups

Thursday Nov 26, 2020 #

7 AM

strength/stretching warm up/down 10:00 [1]

8 AM

running/walking 37:17 [2] 5.0 km (7:27 / km) +2m 7:27 / km
ahr:119 max:147 slept:7.5 shoes: Hoka Clifton 6

Ran the 2017 Thanksgiving Day 5K in north Lawrence. I stopped at every corner to spray chalk arrows for Jackie Wilson to do a 5K time trial next Tuesday. Lots of other runners (mostly women) out on the roads. Nice sunny morning to be exercising. Temp: ~30F.
Gallowee intervals, run between corners, walk, stop, spray, repeat.

Dee ran with her Sunday group (mostly guys) at the Broken Arrow Park area.

Wednesday Nov 25, 2020 #

strength/stretching (Dog Days) 52:00 [1]
slept:8.0

DD type workout
5x25 pushups

Tuesday Nov 24, 2020 #

Note
(rest day)

drive back home.

Monday Nov 23, 2020 #

7 AM

running/walking (walking) 1:06:00 [1] 2.75 mi (24:00 / mi)
shoes: Hoka Clifton 6

Morning walk to stretch and loosen up in a neighborhood north of Damon's apartment complex. Very posh, upscale area (Shoal Creek?) - mansions bigger than anything I've seen in KC.
2 PM

biking (mountain bike on road) 53:08 [2] 9.9 mi (11.2 mph) +31m
ahr:96 max:159

Went to Bob Woodruff Trail Park for a road ride more comfortable for Dee (she was still sore fro the trail ride the day before).

Sunday Nov 22, 2020 #

8 AM

orienteering (walking/running) 1:04:55 [1] * 4.0 mi (16:14 / mi) +33m 15:49 / mi
ahr:117 max:175 shoes: Hoka Clifton 6

LLELA (TX) Nature Preserve. Damon suggested a trail run where he's run a lot. Trail running is hard for Dee and she didn't enjoy this as much. It was a mix of walking and running. Ran with a topo map of the area.

strength/stretching warm up/down 8:00 [1]

10 AM

orienteering (trail run) 14:26 [3] * 1.27 mi (11:22 / mi) +10m 11:06 / mi
ahr:136 max:169 shoes: Hoka Clifton 6

After walk.run, Damon ran the same set of loops again, and I opted to run just the Black Jack Loop pushing the pace. Dee rested and then went out on own a few hundred meters on Black Jack. Ran with topo map of trail. Good exercise to follow the trail and NOT pace count.

Saturday Nov 21, 2020 #

9 AM

biking 1:52:00 [2] 9.7 mi (5.2 mph) +92m
max:148

Drove to LBJ Grasslands and rode trails with Dee and Damon. Dee had a tough time on the gravel and on a borrowed bike. Got to see where Damon goes to ride and camp out.
C • LBJ grasslands 3

Friday Nov 20, 2020 #

5 PM

biking 37:00 [1] 2.0 mi (3.2 mph)
max:159

Drove to Dallas. Then, evening ride with Damon and Dee by Lewisville Lake. stop and go, easy ride to catch sunset.

Thursday Nov 19, 2020 #

6 AM

strength/stretching (Dog Days exercises) 40:00 [1]
slept:7.75

stretches and calis; 5x25 pushups
9 AM

strength/stretching warm up/down 8:00 [1]

running/walking warm up/down 10:00 [1] 0.5 mi (20:00 / mi)

east jog before and after run on XC course.

running/walking (cross country) 1:09:12 [3] 6.26 mi (11:03 / mi) +55m 10:46 / mi
ahr:154 max:179 shoes: Salomon XT Wings 3

Did my own time trial 10K on the Billy Mills Trail course at Haskell. Gusty winds from the south, sunny, ~60F. Did push the pace at the end. At 3 mi, I had 34 min and at first figured a 68 min finish or 1:08, but quickly remember is 6.2 mi (10K) and guessed I should finish in 1:10. Also figured I had more uphills in the last 3 miles and more in the open into the wind, so the need to push. 1:09:12 was good. The depressing not at 3 mi at 34 min was Billy Mills had already finished his 10K under 29 min. But then I wondered what Billy could run today as a 75+ runner. Overall, it was a nice run.

Had cramps again in both feet after the run and had to wait for cramps to go away before I could drive the car. Is it because I wear the old Salomon shoes?

Wednesday Nov 18, 2020 #

Note
(rest day)

just a short walk on Westchester, 25 pushups and some stretching (rowing with band)

Tuesday Nov 17, 2020 #

7 AM

strength/stretching 8:00 [1]
slept:8.0

pre-run stretching

running/walking (Galloway run) 1:01:36 [2] 4.76 mi (12:57 / mi) +23m 12:45 / mi
ahr:166 max:188 shoes: New Balance 880

From home to S Shaw & Burcham parks looking into the woods and thinking maybe I can set an Usynlig O course. Did not carry a map just looking around. Lots of homeless sites with tents in some parts. Seems to be a lot more nice camping tents like these homeless had more money than others in the past.
Galloway intervals 60:30 most of the time. Sunny, ~ 34F.
23m of climb (flat).
Dropped my cellphone and small wallet out of my fanny pack (I had left it unzipped). Would be a real problem if I lost my cellphone. Need to be more careful.

Monday Nov 16, 2020 #

strength/stretching (Dog Days exercises) 42:00 [1]
slept:7.0

for most exercises: 15 reps.
5x25 pushups
2x15 heel extensions (L,R)

Terrible headache while doing jumping jacks, so didn't do a second set.

Sunday Nov 15, 2020 #

11 AM

biking (road bike) 1:50:11 [2] 22.42 mi (12.2 mph) +174m
ahr:113 max:186 shoes: Serfas tires

Lawrence Loop but thru FSHS & LMH West (not Martin Park). Gusty from the NW.
avg cadence: 75 rpm

Saturday Nov 14, 2020 #

7 AM

strength/stretching tempo 15:00 [1]
slept:7.5

pre/post stretches, Dog Days light workout, interspersed with run and 5x25 pushups

running/walking 50:00 [3] 4.2 mi (11:54 / mi)
ahr:112 max:131 shoes: New Balance 880

Ran with Dog Days Sat. group - mostly running with a few times walking and 2 sets of ramps at Vermont St garage.

Friday Nov 13, 2020 #

7 AM

strength/stretching warm up/down 4:00 [1]
slept:8.0

warm up stretches
8 AM

running/walking (Galloway run) 56:08 [2] 4.8 mi (11:42 / mi)
shoes: Hoka Clifton 6

Run from Lawr Auto Diagnostic to home. Forgot my Garmin so timed with my cellphone and used MapMyRun to get distance. Temp: 28F, sunny no win.
Galloway intervals: 2 min/30 sec. Hernia ached a little in last half mile. Noticed running on asphalt was better cushioning that on the concrete sidewalks. The first time I could ever tell a difference between running services; took a hernia to notice.

Thursday Nov 12, 2020 #

7 AM

strength/stretching 44:00 [1]
slept:8.0

stretching and calisthenics
5x25 pushups

Crick n my right shoulder and neck this morning. Able to do all exercises and the left shoulder has improved after almost 2-3 weeks unable to sleep on my left side.

Wednesday Nov 11, 2020 #

10 AM

strength/stretching warm up/down 8:00 [1]

running/walking (Galloway run) 1:03:15 [2] 5.34 mi (11:51 / mi)
ahr:108 max:124 slept:7.0 shoes: New Balance 880

Home to Kansas Union and back

Galloway interval: 60/30

Monday Nov 9, 2020 #

Note
(rest day)

raked leaves in the morning, a break, then afternoon. 35 bags.

Sunday Nov 8, 2020 #

Note

directed the Levee 12K. Early AM setup. Good crew helped to put on the event. Dee was able to set another age group state record. Nice to do small races (we had 27 starters).

Saturday Nov 7, 2020 #

7 AM

running/walking (walking) 12 [1] 0.7 mi (17 / mi)
shoes: Hoka Clifton 6

Downtown mosey before looking for Dog Days group, then remembered they met at the Lied Center.
8 AM

biking (road bike) 48:00 [2] 5.8 mi (7.3 mph)
ahr:146 max:199 slept:7.0 shoes: Serfas tires

set out mile markers on levee for Sunday's race.
Stop and go riding.
cadence: 74 rpm

Thursday Nov 5, 2020 #

10 AM

biking (road bike) 1:06:56 [2] 12.71 mi (11.4 mph) +45m
ahr:103 max:142 slept:8.0 shoes: Serfas tires

From home, rode to levee and turned around at the Levee 12K turnaround. Nice sunny day, little wind, temp: ~60.

Avg cadence: 82.

Wednesday Nov 4, 2020 #

5 AM

strength/stretching 38:00 [1]
slept:6.0

Calisthenics and stretching (5x25 pushups)

Tuesday Nov 3, 2020 #

11 AM

biking (road bike) 49:40 [2] 10.5 mi (12.7 mph)
ahr:138 max:184 shoes: Serfas tires

Went to Lakeview but turned around after the railroad tracks as the road was freshly chipped and sealed and I didn't want to risk cutting my tires. So, on return back home, meandered as many side streets I could find to add a little distance. So 10 mi. is better than 7.5.

Avg cadence: 77 rpm. A bit sluggish today.

Monday Nov 2, 2020 #

11 AM

strength/stretching warm up/down 4:00 [1]

orienteering 1:17:51 [2] 4.58 mi (17:00 / mi)
shoes: Salomon XT Wings 3

walk/jog area south of YSI fields along the river; didn't find any trails, so headed further west to pick up where I had done field checking before. A little map reading, a lot of walking with some running later after I got to the dog park parking area; then back to the arboretum parking.

Sunday Nov 1, 2020 #

9 AM

biking 57:00 [2] 5.8 mi (6.1 mph)
ahr:96 max:146 slept:7.75 shoes: Serfas tires

Set out signs for the Levee 12K next Sunday. Drove to 3 spots and walked, then biked the 5.8 miles on the levee to get the other locations (every 1/2 mile).
avg cadence: 77 rpm.

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