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Training Log Archive: bill_l

In the 31 days ending Jan 31, 2016:

activity # timemileskm+mload
  Run9 6:30:17 43.59(8:57) 70.14(5:34) 4761034.6
  Strength6 4:20:00570.0
  Terrain2 1:29:28 8.97(9:58) 14.44(6:12) 76225.0
  Total16 12:19:45 52.56 84.58 5521829.6
  [1-5]16 11:59:19
averages - sleep:7.8 weight:162.7lbs

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Tuesday Jan 26, 2016 #

Strength 45:00 [2]
slept:8.0 weight:162lbs

Sunday Jan 24, 2016 #

Run 17:30 [2] 2.0 mi (8:45 / mi)
(injured) shoes: Altra Olympus 1.5 green

See how the hip is doing after 9 days off. Almost made it a mile before pain in the pectineus/adductor area became noticeable. Slowly got worse. Turning the injury flag on again since this is now preventing me from running.

Saturday Jan 23, 2016 #

Event: SLOC - Babler Cold Nose-O
 

Friday Jan 22, 2016 #

Strength 45:00 [2]

Thursday Jan 21, 2016 #

Strength 50:00 [3]

Bman is 16 today!
C • B-lated B-day wish to B-man! 2

Wednesday Jan 20, 2016 #

Strength 40:00 [2]

Tuesday Jan 19, 2016 #

6 AM

Strength 40:00 [2]
slept:8.5

core, hips, legs

Saturday Jan 16, 2016 #

Event: POCAR
 

Friday Jan 15, 2016 #

6 AM

Strength 40:00 [2]

core
7 AM

Run 36:10 intensity: (10:19 @0) + (24 @1) + (7:45 @2) + (17:15 @3) + (27 @4) 4.01 mi (9:01 / mi) +68m 8:34 / mi
ahr:116 max:144

Firehouse 4 loop.
48F and light rain.

Thursday Jan 14, 2016 #

12 PM

Run 1:11:41 intensity: (51 @0) + (20 @1) + (11:04 @2) + (49:08 @3) + (10:18 @4) 8.12 mi (8:49 / mi) +83m 8:33 / mi
ahr:135 max:153 slept:9.0 shoes: Newton Fate

a loop around FP. Perfect weather!

Wednesday Jan 13, 2016 #

Note
(rest day)

another rest day for the hip.

9.5 hours of sleep last night and still feel tired today.

Tuesday Jan 12, 2016 #

Note
slept:8.5 (rest day)

prolo'd the hip this morning. ultra-sound showed only minor signals along the Superior Gluteal Nerve, the Sciatic notch, and the gluteus medius. now that the sacrum is moving freely again, hoping this will be the last round.

really tired again today.

Monday Jan 11, 2016 #

Note
(rest day)

resting the hip.

seem to be starting another bout of CFS. super tired today.

Sunday Jan 10, 2016 #

10 AM

Run 1:02:36 intensity: (8 @0) + (21 @1) + (8:46 @2) + (44:44 @3) + (8:37 @4) 6.9 mi (9:04 / mi) +124m 8:36 / mi
ahr:135 max:149 shoes: Altra Olympus 1.5 green

Bright, sunny 12F, 20mph wind out of the north.

Extended firehouse 5 route.

2 pair socks
2 pr tights
Silk base top
Smart wool top
L/s Columbia titanium top
North face wind shirt
Balaclava
Running hat
Gauntlet shell gloves
Hand warmers

Cold for the first mile but then a bit too warm for the remainder. Added the Columbia top at the last minute, probably would have been ok without. Was getting quite sweaty by the end.

This was going to be a 2 hour at forest park but wimped out and ran local. Not sure the legs and hip are ready for a 2 hr yet. Maybe go back out again this afternoon.

Saturday Jan 9, 2016 #

Event: Frigid
 
10 AM

Run 52:39 intensity: (1:20 @0) + (7:36 @1) + (7:00 @2) + (31:15 @3) + (5:28 @4) 6.0 mi (8:46 / mi) +50m 8:33 / mi
ahr:128 max:151 shoes: Altra Olympus 1.5 green

Grants trail. Prettt with the snow falling. Slushy wet on the ground..... pleasant with the tailwind outbound, but straight in the face on the way home.

Friday Jan 8, 2016 #

11 AM

Note
slept:6.0 weight:163lbs

Might otherwise be a rest day, but it's 50F outside right now with a crappy forecast of rain/sleet/snow for tomorrow and then a high of 20F (but sunny) on Sunday.
12 PM

Run 36:12 intensity: (50 @0) + (1:50 @1) + (22:51 @2) + (10:41 @3) 4.02 mi (9:00 / mi) +22m 8:51 / mi
ahr:125 max:139 shoes: Newton Fate

Basically, a loop around the hospital complex, cutting through the east end of the park. Handful of skaters at steinberg....

Thursday Jan 7, 2016 #

12 PM

Run 32:40 intensity: (8 @0) + (1:55 @1) + (9:39 @2) + (20:43 @3) + (15 @4) 3.7 mi (8:50 / mi) +23m 8:40 / mi
ahr:128 max:146 slept:7.0 shoes: Newton Fate

From work to FP visitor center. Another shorts day. 47F, cloudy. Was anticipating a wet run, but no rain.

As I got to the VC, a huge female red tail flew just in front of me across the path in into the tree just outside the VC back door. Very cool. Then I spotted another hawk across the way, near the History Museum parking area so ran over to take a look at that one. Thought it was the mate to the other bird. Went back to the VC to use the facilities and chatted with one of the people at the desk. She said they'd seen a bunch of hawks this morning. The red tail had killed and eaten a rabbit right next to the building.

Went back out and watched the red tail in the tree for a bit. it was about 20 feet up.

Terrain 38:39 intensity: (5:35 @0) + (5:17 @1) + (5:03 @2) + (20:29 @3) + (2:15 @4) 3.51 mi (11:01 / mi) +30m 10:44 / mi
ahr:122 max:145 shoes: Newton Fate

After watching the big female red tail, decided to try and find the other one again. Wandered over towards the Hist Museum. Didn't see anything in the trees, but saw what looked like a big bird sitting in a pool of water (in the depressed area where SLOC starts a lot of o-meets). I got to within 30 feet and sure enough, a hawk was sitting in the water! AND, there was a second hawk standing on the berm watching the bird in the water. I stopped at about 15 feet away and watched.... Dry bird entered the water and waded over to the other bird where they both proceeded to splash and clean themselves.

I think they were Coopers Hawks. Ran back to VC for a quick look at the raptor guide. Not a great pic, but I'm pretty sure thats what they were.

Went back out and both birds had moved into the tree, one about 8 feet off the ground, the other about 15 feet. Stood about 10 feet from the lower one and we had a staring contest.....

Wish I had my camera.

Breeze picked up towards the end of the run and was a bit cold.

Wednesday Jan 6, 2016 #

12 PM

Run 44:34 intensity: (7 @0) + (8 @1) + (7:50 @2) + (24:37 @3) + (4:45 @4) + (7:07 @5) 4.88 mi (9:08 / mi) +39m 8:55 / mi
ahr:139 max:174

Forest Park. Back to shorts weather for today.

Hip not quite as whiny today but still noticeable.

Tuesday Jan 5, 2016 #

7 AM

Run 36:15 intensity: (53 @0) + (1:52 @1) + (15:52 @2) + (17:03 @3) + (35 @4) 3.95 mi (9:10 / mi) +67m 8:43 / mi
ahr:126 max:142 shoes: Altra Olympus 1.5 green

Coldest run of the winter: 21F. I overdressed a bit, but ok for a short run. Couldnt find my lightweight fleece....

Right hip is still barking. SI or superior gluteal nerve, I think.
2 PM

Note

Converted my work space to a stand-up desk today....
C • I bought an Ikea desk that ... 2

Monday Jan 4, 2016 #

8 AM

Note
weight:163lbs

Emerging from the cold from hell, I think. Run at lunch today.
12 PM

Terrain 50:49 intensity: (15 @0) + (47 @1) + (14:42 @2) + (31:21 @3) + (3:44 @4) 5.46 mi (9:18 / mi) +46m 9:04 / mi
ahr:131 max:148 shoes: Altra Olympus 1.5 green

Didn't feel as cold as Accuweather was reporting. 31F, mostly sunny. 9mph breeze from the east was noticeable.

Went about 1.5 miles further than I'd planned. Faulty memory for route choice.

Slightly elevated HR. From being sick?

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