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Training Log Archive: MeanGene

In the 30 days ending Nov 30, 2021:

	activity	#	time	miles		km		+m
	running/walking	17	11:15:54	48.91		78.71		426	143 /		0%
	strength/stretching	15	7:08:00	1.53		2.46
	orienteering	1	1:40:18	6.89	(14:33)	11.09	(9:03)	197		19c
	Total	19	20:04:12	57.33		92.26		623	143 /	19c	752%
averages - sleep:7.4

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Tuesday Nov 30, 2021 #

6 AM

strength/stretching 35:00 [1]
slept:7.75

1st Dog Days workout inside Liberty Mem. Central. Plus extra pushups at the end with Ron and Julie and Nabu.

running/walking 12:22 [1] 0.78 mi (15:52 / mi)
ahr:108 max:142 shoes: Hoka Clifton 6

laps around gym - fist part walking, last easy jog.

Monday Nov 29, 2021 #

8 AM

strength/stretching 5:00 [1]

running/walking 37:25 [2] 3.13 mi (11:57 / mi) +9m 11:51 / mi
ahr:117 max:154 slept:7.0 shoes: Hoka Clifton 8

North Lawrence run starting on the levee by the bridge, under to the west to check out the start of the Shamrock Shuffle line, then back on levee doing the T-Day 5K in reverse. Galloway 90/30 intervals. Sunny, 45F.

Sunday Nov 28, 2021 #

9 AM

strength/stretching 2:30:00 [1]
(rest day)

2 1/2 hours of raking and bagging leaves. It was work and I count it as long slow strength training.

Saturday Nov 27, 2021 #

9 AM

running/walking warm up/down 10:00 [1]

pre and post run stretches

running/walking (trail run) 1:42:45 [2] 6.45 mi (15:56 / mi)
ahr:157 max:184 slept:8.0 shoes: Salomon Sense Ride 4

Clinton trails w/ Damon. Actually we started then he took off. Pretty much Galloway intervals (varied 90/30 sec, or dbl paces of 80/20 or 40/40, etc.) adjusting to terrain and how I felt. Nice to be back at Clinton.

Thursday Nov 25, 2021 #

Note
(rest day)

Worked on Thanksgiving Day 5K Run, did some walking and jogging back and forth taking care of things.

Sunday Nov 21, 2021 #

12 PM

running/walking 1:00:00 [2] 3.4 mi (17:39 / mi)
slept:7.5 shoes: Hoka Clifton 6

Forgot my Garmin, so timed my walk and jog around the T-Day 5K course spray chalking arrows at the corners. Met and chatted with Spike on the levee. SUnny day, nice.

Saturday Nov 20, 2021 #

7 AM

strength/stretching 12:00 [1]

pre-run stereching

running/walking 53:36 [2] 3.72 mi (14:24 / mi) +31m 14:03 / mi
ahr:111 max:140 slept:7.5 shoes: Hoka Clifton 8

Dog Days Sat. Run - to levee east to 3rd St gate and back. Galloway-esque intervals, aka fartlek with walks.

Thursday Nov 18, 2021 #

6 AM

strength/stretching 29:00 [1]
slept:7.25 shoes: Hoka Clifton 8

Dog Days exercises and calisthenics in 30 degrees in the dark. Dressed appropriately so stayed warm enough. Also did shoulder PT exercises at home before doing to Dog Days.

running/walking 56:00 [2] 4.5 mi (12:27 / mi) +30m 12:12 / mi
ahr:118 max:141 shoes: Hoka Clifton 8

1 lap around Liberty Central School block, then to 6th & Mass and back to check the Louis Copt mural on the wll at Mass St Music. Then to 19th & Vermont checking all 3 Vermont addresses I used to live at.
Except for lap around the first block Galloway 90/30 intervals.

Mostly in zone 3 and another 20% in zone 4 (on Garmin heart rate zone readings).

Tuesday Nov 16, 2021 #

6 AM

strength/stretching (Dog Days) 35:00 [1]
slept:7.25

hip stretches and shoulder stretches before starting Dog Days workout. After run, joined the "pushups" club for pushups and tricep dips (~13 reps x 5 various sets).

running/walking 22:28 [2] 1.7 mi (13:13 / mi) +48m 12:09 / mi
ahr:110 max:149 shoes: Hoka Clifton 8

Up 14th - Louisiana - 11th and back to Liberty Central MS.

Monday Nov 15, 2021 #

Note
(rest day)

Sunday Nov 14, 2021 #

10 AM

strength/stretching 14:00 [1] 0.9 mi (15:34 / mi)
shoes: Icebug Pytho4 M BUGrip

dynamic stretching, the 2 laps around horse park square road.

orienteering race 1:40:18 [3] *** 6.89 mi (14:33 / mi) +197m 13:22 / mi
ahr:121 max:168 19c slept:7.5 shoes: Icebug Pytho4 M BUGrip

Rockhaven O' - Long course, 4th overall. Decent run, but did a lot of walking - necessary if I wanted to finish without cramping up. Came close at the end though.

Saturday Nov 13, 2021 #

7 AM

strength/stretching 10:00 [1]
slept:7.0

Dog Days stretches

running/walking 44:24 [2] 2.59 mi (17:09 / mi) +57m 16:03 / mi
ahr:104 max:140 (rest day) shoes: Hoka Clifton 6

Before Dog Days stretching, did a walk/jog downtown. Then run/walk was up to Alynn's old house, then to Illinois & 11th, up 11th back to downtown. Intent was easy day before O' run tomorrow.

Friday Nov 12, 2021 #

Note
(rest day)

Getting things ready for the Thanksgiving Day Run

Thursday Nov 11, 2021 #

6 AM

strength/stretching 27:00 [1]
slept:6.5 shoes: Hoka Clifton 8

Dog Days workout

running/walking hills 20:56 [2] 1.27 mi (16:29 / mi) +54m 14:34 / mi
ahr:86 max:121 (rest day) shoes: Hoka Clifton 8

from Liberty Mem Central track up 14h to Union and back. Walking with a few spurts of racewalking.

Wednesday Nov 10, 2021 #

8 AM

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

pre & post run stretches

running/walking 36:53 [2] *** 3.13 mi (11:47 / mi) +50m 11:14 / mi
ahr:107 spiked:143/shoes: Hoka Clifton 8

Run to 9th & Schwarz, then inside to DIllons to get bananas, then home. Galloway intervals: 90/30. Temp: 59F, cloudy, no rain.

Tuesday Nov 9, 2021 #

6 AM

strength/stretching 29:00 [1]
slept:7.5

Stretching at home, and then Dog Days work out, and a total of 50 pushups. Runs were interspersed the calisthenics. Kenny Baldwin led the workout.

running/walking 20:00 [2] 1.5 mi (13:20 / mi)

1/2 mi walk around a block north of Liberty Central track, then another 1 mile during Dog Days.

Sunday Nov 7, 2021 #

8 AM

strength/stretching warm up/down 15:00 [1] 0.63 mi (23:48 / mi)
shoes: Salomon Sense Ride 4

dynamic pre-run stretches and easy jog.

running/walking race 1:00:26 [4] 6.27 mi (9:38 / mi) +50m 9:24 / mi
ahr:151 max:187 slept:7.5 shoes: Salomon Sense Ride 4

Billy Mills 10K at Haskell cross country course. Good steady effort. Breathed hard first 2 miles, then got more comfortable breathing but still pushing the body.

Saturday Nov 6, 2021 #

running/walking 13:15 [1] 0.85 mi (15:35 / mi)
ahr:105 max:146 shoes: Hoka Clifton 8

Dog Days walk around downtown with a couple of spurts of running, but mostly walking

Thursday Nov 4, 2021 #

6 AM

strength/stretching 30:00 [1]
slept:7.75

At home pre-run stretching & shoulder PT exercises; Dog Days workout with a lot of stretching.

running/walking (Galloway intervals) 26:55 [2] 1.75 mi (15:23 / mi) +58m 13:57 / mi
ahr:100 max:134 shoes: Hoka Clifton 8

Pre-DD walk: 3 blocks then jogged 1 block. After DD calisthenics, walked/jogged to Gower Place, up and over to Danforth and back down 14th to Central MS. Reversed Galloway intervals - 90 seconds walk, 30 run.

Wednesday Nov 3, 2021 #

10 AM

strength/stretching warm up/down 4:00 [1]
slept:7.5

running/walking 1:03:51 [2] 5.5 mi (11:37 / mi) +39m 11:22 / mi
ahr:110 max:145

From home to River Rat Printing and back. Galloway intervals (90/30)

Tuesday Nov 2, 2021 #

6 AM

strength/stretching 25:00 [1]
slept:7.5

Dog Days workout, 2x30 pushups extra

running/walking hills 23:16 [3] 1.8 mi (12:56 / mi)
shoes: Hoka Clifton 8

From Liberty Central MS to Oread Hotel, then inside Kansas Union, and back. Pushed the pace on the run and uphill. Galloway 90/30 intervals.

Monday Nov 1, 2021 #

11 AM

running/walking 11:22 [1] 0.57 mi (19:57 / mi)
(rest day)

neighborhood walk

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