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Training Log Archive: MeanGene

In the 31 days ending Aug 31, 2021:

	activity	#	time	miles		km		+m
	running/walking	16	16:34:40	65.48	(15:11)	105.38	(9:26)	788
	biking	7	10:44:32	102.63	(9.6/h)	165.17	(15.4/h)	562
	strength/stretching	18	5:47:00
	orienteering	1	32:30	2.69	(12:05)	4.33	(7:30)	26
	Total	26	33:38:42	170.8		274.88		1376
averages - sleep:7.4

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Tuesday Aug 31, 2021 #

6 AM

strength/stretching (Dog Days) 31:00 [1]

stretching at home for pre-run, then Dog Days stretching and exercises.

running/walking 46:46 [2] 3.89 mi (12:01 / mi) +19m 11:51 / mi
ahr:105 max:117 slept:7.0 shoes: New Balance 880

DD run - on my own: first - warmup jog on Rhode Island. Then after DD calis, went on Vermont to 23rd and back to 1317 Vt and back to start. Ran by the 3 Vermont Street addresses I used to live at (1317, 1534 and 1741). Easy Galloway 60/30 intervals.

Monday Aug 30, 2021 #

2 PM

strength/stretching 15:00 [1]

PT stretches, heel dips, 2x30 pushups, loosening exercises - easy day.

Sunday Aug 29, 2021 #

7 AM

strength/stretching 11:00 [1]

pre/post run stretches

running/walking long 2:15:45 [2] *** 11.0 mi (12:20 / mi)
ahr:110 max:143 slept:7.0 shoes: New Balance 880

From home to Martin Park, Rock Chalk Park trail, back by police station to Ranger &Lawrence Ave. Wanted to do 11 miles, so went uphill to get the extra distance to get exactly 11.0 when I got back to the front of the house.
Galloway intervals, mostly 60/30 with many walk stretches as slow jogging along the Martin Park Road.

Saturday Aug 28, 2021 #

8 AM

Note
(rest day)

Ran the display clock for the LHS CC team; they did time trials this morning. Took a few photos with my cell phone.

Friday Aug 27, 2021 #

8 AM

biking 1:21:13 [2] 10.14 mi (7.5 mph) +40m
ahr:99 max:117 slept:8.0 shoes: Serfas tires

Recon of possible15K on the levee. Lots of stops to calculate measurement counts on the Jones counter and alternate routes. The turnaround at the NE end went way beyond the gate, so checked out the curl just before the gate on a gravel/dirt road, but if it got wet, it would be a muddy mess. Option B, start on other side of bridge by Johnny's. So rode that, too.

avg cadence: 77 rpm

Thursday Aug 26, 2021 #

6 AM

strength/stretching 25:00 [1]
slept:6.75

Dog Days workout and pre-run stretching (at home)

running/walking 18:28 [2] 1.34 mi (13:47 / mi) +4m 13:39 / mi
ahr:99 max:117 shoes: Salomon Sense Ride 4

3 min 2 lap warmup (400m, slow)
and Dog Days run

Wednesday Aug 25, 2021 #

8 AM

biking (road bike) 1:42:39 [2] 22.38 mi (13.1 mph) +206m
ahr:101 max:180 shoes: Serfas tires

Lawrence Loop -counterclockwise. Temp: 78F, sunny, breeze from E.
Cadence: 80 rpm

Tuesday Aug 24, 2021 #

6 AM

strength/stretching 39:00 [1]

11 min - At home - shoulder PT exercises, 30 pushups and leg swings; then
28 min - Dog Days workout led by Kenny Baldin including 4 min stretches after run

running/walking 48:34 [2] 3.73 mi (13:01 / mi) +256m 10:44 / mi
ahr:107 max:152 slept:7.5 shoes: Salomon Sense Ride 4

Test ran the new Salomon shoes - will need to put in Superfeet inserts.
Run in 3 parts:
Pre-Dog Days warm up: .64 mi.
During Dog Days, laps around track: .78 mi.
After DD, run on own to Oak Hill Cemetery & Cal Melick's stone: 2.31 mi.

Sunday Aug 22, 2021 #

7 AM

strength/stretching warm up/down 10:00 [1]
slept:7.5

running/walking long (Galloway run) 2:04:12 [2] 10.0 mi (12:25 / mi) +64m 12:11 / mi
ahr:110 max:152 shoes: New Balance 880

To north Lawrence and ran exact 5K course for Thanksgiving, then extra mile downtown on Mass. before heading back home. 60/30 Galloway intervals. Kinda slow and groggy this morning, which seems to be every day these days.

Friday Aug 20, 2021 #

8 AM

biking (road bike) 1:40:40 [3] 21.8 mi (13.0 mph) +178m
ahr:116 max:182 slept:7.75 shoes: Serfas tires

My Lawrence "inner" Loop (i.e. left off the NW section through Baldwin Creek trail to Rock Chalk Park). Sluggish at first, but energy picked up.
81 rpm
Overcast, Temp 78F, humid

Thursday Aug 19, 2021 #

6 AM

strength/stretching (Dog Days) 37:00 [1]
slept:7.0

Shoulder PT exercises at home + Dog Days workout

running/walking hills 28:19 [2] 2.0 mi (14:09 / mi) +62m 12:55 / mi
ahr:105 max:152 shoes: New Balance 880

From Liberty Mem School up 14th to Wescoe, Flint, Union, and back.

Wednesday Aug 18, 2021 #

Note
(rest day)

Worked on Thanksgiving Day course certification and artwork on rackcard

Tuesday Aug 17, 2021 #

6 AM

strength/stretching 15:00 [1]

1st fall Dog Days workout - great turnout. Easy stretching

running/walking 9:05 [1] 0.61 mi (14:53 / mi)
ahr:88 max:191

laps around track; not motivated to do any more

Monday Aug 16, 2021 #

7 AM

biking 2:21:55 [2] 9.31 mi (3.9 mph)
slept:7.0 shoes: Serfas tires

Measured another new 5K course for Thanksgiving. Did calibration course twice, measured the 5K and rode it again.

Sunday Aug 15, 2021 #

7 AM

strength/stretching 12:00 [1]
slept:7.5

pre/post run stretching

running/walking 1:32:50 [3] 8.17 mi (11:22 / mi) +110m 10:54 / mi
ahr:109 max:153 shoes: New Balance 880

Met up with the 8 at 7 Group. Started ahead then group caught me before the first stop at Martin Park Rd and E1000. I did Galloway 60/30 intervals to that point. Ran with Dee's group for about 1 km then I slowed down to do run/walk intervals again. Then with group for a short stretch along the SLT, then most of the ran ran along 6th back to start (J&S Coffee). Definitely a hard effort for me. I was running at tempo while the group was able to converse during the run. Temp: mid 60s, nice.

Saturday Aug 14, 2021 #

4 PM

biking (road bike) 37:12 [2] 8.0 mi (12.9 mph) +33m
ahr:126 max:168 slept:7.0 shoes: Serfas tires

Plan was to ride to Lakeview (+) to end of pavement, but a jackass was free and in the middle of the road just north of Lakeview, so I turned around there since I didn't want to get knocked over by an animal. Easy ride to loosen up after along drive from Minn. this morning. Actually felt energetic.

77 rpm

Friday Aug 13, 2021 #

7 AM

strength/stretching 12:00 [1]

shoulder PT exercises

running/walking (walk) 52:00 [1] 2.5 mi (20:48 / mi)
shoes: New Balance 880

Walk from Jane's house to Cub Food store to get coffee.

Thursday Aug 12, 2021 #

6 AM

strength/stretching 21:00 [1]

Stretching before run, 30 pushups

7 AM

running/walking (running) 58:34 [2] 5.0 mi (11:43 / mi) +33m 11:29 / mi
ahr:105 max:134 shoes: New Balance 880

From Jane's house to Belgrade St (N. Mankato) and back with Dee.

Wednesday Aug 11, 2021 #

Note
(rest day)

Drove to Mankato, MN

Tuesday Aug 10, 2021 #

6 AM

strength/stretching (Dog Days) 26:00 [3]
slept:7.25

own stretches before Dog Days workout which was a lot of stretching today led by Kenny Baldwin.

running/walking 14:42 [2] 1.2 mi (12:15 / mi) +30m 11:22 / mi
ahr:104 max:136 shoes: New Balance 880

Once around the Lied Center block (Irving Hill, Constant, Bob Billings, Iowa).

Monday Aug 9, 2021 #

10 AM

strength/stretching 12:00 [1]

Pre run stretches and 30 pushups. After run and shower, quad and hamstring stretches.

running/walking (Galloway 60/30) 1:31:46 [2] 7.28 mi (12:36 / mi) +49m 12:21 / mi
ahr:106 max:123 slept:8.5 shoes: Hoka Clifton 6

Already 85F plus when I started. Took it as easy as I could, Galloway intervals of 60 sec run, 30 sec walk. When there was a choice, took the sahdy side of the street or a street with more tree cover. Checked on the road repair near 8th & Walnut (it was finished), then over the boat ramp/trailhead and ate my energy gel pack, then back home.

Sunday Aug 8, 2021 #

Note
(rest day)

Just went to the runLawrence annual potluck/BBQ social at the Lakeview Clubhouse.

Saturday Aug 7, 2021 #

8 AM

strength/stretching 5:00 [1]

running/walking 1:22:23 [2] 5.69 mi (14:29 / mi) +100m 13:44 / mi
ahr:111 max:145 slept:7.0 shoes: Salomon Sense Ride 4

Trail Hawks Birthday Run - Clinton SP.
Took Damon and Dee out. Damon ran with his friend Seth (who's doing the Leadville 100). Dee came to just check out the trails. I did one of the 4.67 mi. loops and added another 1 because I wanted to see where the stones were added at the creek crossing to prevent erosion. Keep a steady slower pace and lots of walking. Out behind Dave Barfield, we split at Lake Henry for me to do my extra mile. Return did Galloway intervals (approx 85/15 double paces, run/walk)

Friday Aug 6, 2021 #

Note
(rest day)

Picked up Damon at the airport in the evening.

Thursday Aug 5, 2021 #

8 AM

biking (road bike) 1:35:00 [2] 20.0 mi (12.6 mph) +105m
ahr:109 max:178 slept:8.5 shoes: Serfas tires

Out to Lakeview+, then back via north Michigan, thru Burcham Trail (newly repaired) and downtown, over the bridge to 8th & Oak to check out the road work on Walnut, then back.
avg cadence: 85 rpm

Wednesday Aug 4, 2021 #

6 AM

strength/stretching 33:00 [1]
slept:7.0

Dog Days workout and 3 sets of shoulder PT exercises. I need to do the PTs more often; shoulder is not 100% healed.
Temp: 60F this morning.

running/walking 2:54:33 [2] *** 1.5 mi (1:56:22 / mi) +50m 1:45:27 / mi
ahr:119 max:151 shoes: Salomon Sense Ride 4

From Lied jog to band practice field for across field exercises, then run down to Bob Billings and back to Lied. Also, test run of new Salomon shoes.

Tuesday Aug 3, 2021 #

6 AM

strength/stretching 23:00 [1]
slept:8.0

shoulder PT exercises & 30 pushups, 10 heel drops

Monday Aug 2, 2021 #

6 AM

strength/stretching 15:00 [1]
slept:7.25

Dog Days easy workout - stretching

running/walking 7:52 [2] 0.75 mi (10:29 / mi) +11m 10:02 / mi
ahr:122 max:143 (rest day) shoes: New Balance 880

easy 3/4 mi jog

6 PM

strength/stretching warm up/down 5:00 [1]

running/walking warm up/down 8:51 [2] 0.82 mi (10:47 / mi)
shoes: New Balance 880

orienteering 32:30 [3] 2.69 mi (12:05 / mi) +26m 11:44 / mi
ahr:112 max:128 shoes: New Balance 880

Water Park O, no controls, two major errors. Then picnic with OK club members.

Sunday Aug 1, 2021 #

8 AM

biking (road bike) 1:25:53 [2] 11.0 mi (7.7 mph)
ahr:104 max:164 slept:8.0 shoes: Serfas tires

From home to north Lawrence in 2nd try for a new 5K course. Turned out well.

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