Re: Down in Jim's Garage
 

Thanks Dave! I'm having fun with it and it keeps me mostly out of trouble.

[B][U]May 28[/U][/B]
[U]Morning[/U]
Jumped rope for 10 minutes (nailed it today - only missed one jump)
Dynamic stretching and mobilty work for 10 minutes
OHS: 10x45#, 5x60#, 5x70#, 2x80#
Power Cleans: 5x110#, 5x130#, 7x145#
Deadlilfts: 5x135#, 5x210#, 5x245#, 10x275#
Bench Press: 10x135#, 5x180#, 5x210#, 5x235#
Stretched
Cleans and deads felt ok, but OHS and bench felt bad today.

[U]Afternoon[/U]
Cycled 15 miles (moderate hills, 47:49)
Stretched
Didn't push too hard, stopped by traffic a couple times and my legs were kind of feeling it from this morning. Felt very comfortable riding in the aero position. Seems to be getting easier every day. Happy with the ride.

Re: Down in Jim's Garage
 

Jim: Mostly :rofl:

Chest and biceps today. Supersets as usual

Flat bench barbell press / Standing barbell curls

135 x 8 / 65 x 8
185 x 8 / 75 x 8
205 x 5 / 85 x 8
225 x 5 / 95 x 8
245 x 5 / 105 x 8

High incline barbell press / Standing barbell press (continued)

185 x 5 / 115 x 8
205 x 5 / 125 x 5
225 x 5 / 125 x 5
205 x 5 / 125 x 5
195 x 5 / 115 x 5
185 x 8 / 95 x 8

Wide grip ring push ups (w/feet on a stability ball) / Hammer curls (relaxed grip)

10 / 40's x 10
12 / 45's x 10
14 / 50's x 10
16 / 50's x 10

Those ring push ups were a real challenge on the ball! That and all the push ups in yesterday's workout. Glad I can still do this stuff. Lots of yard work today, but we're expecting snow tonight. Crazy weather up here (6000 ft).

Those reading this, please take a few moments to remember the reason for this holiday. There are too many of our young men and women in harm's way as I write this. I have a few lost friends of my own to think about on Monday.

US Navy (Seabees) Vietnam 70-71

Re: Down in Jim's Garage
 

[QUOTE=David Orr;941792]Jim: Mostly :rofl: [/QUOTE]
Yeah, there's only so much you can do, you know?


[QUOTE=David Orr;941792]]Those reading this, please take a few moments to remember the reason for this holiday. There are too many of our young men and women in harm's way as I write this. I have a few lost friends of my own to think about on Monday.

US Navy (Seabees) Vietnam 70-71[/QUOTE]

Dave, appreciate your service and a very appropriate comment for this important date.

[B][U]May 29[/U][/B]
Resting HR 54
6 mile run (untiimed). Includes warm-up and warm-down and timed 5K in the middle of it at the high school track. 5K was in 23:12 (outdoor PR by 22 seconds, HR avg 151, max HR 164).
DH Pull-Ups (1 sec pause at bottom, 5, 5, 12)
Stretched

I was hoping to get sub-23 today, but it was hot, humid and windy and I am feeling kind of tired with all of the training so I am ok with the time. My HR
averaged 151, so that tells me I could have pushed it a bit harder, although I didn't feel that way at the time. Interesting that I did a 22:43 on a treadmill at 1% grade, but am having a hard time cracking 23 minutes at the track. I think to be equivalent to running outdoors the treadmill slope should be 1.5-2.0%. Otherwise, you're running downhill. I'm starting to measure my resting heart rate at the beginning of each day to gauge fatigue. We'll see how that goes.

Re: Down in Jim's Garage
 

Hey Jim, I was wondering where that workout went!:rofl: Sorry for posting it on your thread.

Is this the first signs of senility?:shrug:

Re: Down in Jim's Garage
 

Hey no problem Dave. Glad its not just me with the memory issues!

My son's heading out your way (well, close by Western stds) to go to school in Laramie at U of Wyoming in a couple of months. He would be stoked to know its snowing in late May. My son is a western mountain man at heart. So excited for him. 7200 feet elevation in Laramie. He'll be on the swim team, so that's kind of an advantage to train at that altitude.

No prob about posting your workout. Think maybe all of the barbell presses made the ring push ups harder? Ha ha.

Re: Down in Jim's Garage
 

[B][U]May 30[/U][/B]
[B][U]Early Afternoon[/U][/B]
Swam 5x200M, 10x100M (outdoors, no clock)
Stretched

[U]Late Afternoon[/U]
10 mins jump rope practice
10 mins dynamic stretching
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/12)
Shoulder Press: 10x45#, 3x110#, 3x130#, 2x150#
Stretched

Hit 39 straight DUs during the jump rope warm-up (PR by 8). I thought too much about hitting #40 and missed it. Concentration lapse. Happy with the PR though!

Re: Down in Jim's Garage
 

[B][U]May 31[/U][/B]
Resting HR 55
2.6 mile hill run at easy pace (24:05, Avg. HR 126, Max HR on hill 138)

Felt really good today.

Re: Down in Jim's Garage
 

[B][U]June 1[/U][/B]
Resting HR 53
[U]Brick Night (Bike/Run at medium pace)[/U]
Cycled moderately hilly 15 miles (46:50, PR by 1 sec, Avg HR 126, Max HR 138), then
Ran 2.6 mile very hilly route (24:01, Avg HR 136, Max HR 148)
3x10 L-dips
Stretched

Re: Down in Jim's Garage
 

[B][U]June 2[/U][/B]
Swam 4x 500 meters
2-3 min RI between first 3 sets and only a few secs between sets 3 and 4
Felt like I could just keep going today.

Re: Down in Jim's Garage
 

[QUOTE=Jim Colby;942050]Hey no problem Dave. Glad its not just me with the memory issues!

My son's heading out your way (well, close by Western stds) to go to school in Laramie at U of Wyoming in a couple of months. He would be stoked to know its snowing in late May. My son is a western mountain man at heart. So excited for him. 7200 feet elevation in Laramie. He'll be on the swim team, so that's kind of an advantage to train at that altitude.

No prob about posting your workout. Think maybe all of the barbell presses made the ring push ups harder? Ha ha.[/QUOTE]

Just so you know, it is still trying to be winter here, had snow again this afternoon. I'm a bit of a mountain man myself, so I get it. That's one of the things I like about where I live now. I'm about a mile from the mouth of Lamoille Canyon, one of the most beautiful places I've been. It takes me about 20 minutes to be at 8500 feet at the foot of a trail that climbs to over 11000 feet.

I'm not a skier, but they do quite a bit of heli-skiing in the canyon. There are a lot of opportunites for fishing, hunting, rock climbing and trail running in the mountains behind my home. I will be moving back to California within the next year and I will really miss the outdoor opportunites that I have here.

Re: Down in Jim's Garage
 

Dave, sorry to hear that you have to leave God's country. :(

[B][U]June 3[/U][/B]
[U]Lunch[/U]
Ran 40 minutes (not sure how far, probably about 4.5 miles (HR avg 126, HR max 142)
Bench Press: 10x135#, 3x195#, 3x220#, 4x250# (assist on fourth rep)
Deadlifts: 10x135#, 3x225#, 3x260#, 8x295#

[U]After Work[/U]
10 minutes of jump rope drills
10 minutes of dynamic stretching and mobility work
OHS: 5x45#, 3x65#, 3x75#, 2x85# (easy when I got it right, bar tumbled fwd when I got it wrong, more practice needed)
Power Cleans: 3x120#, 3x135#, 5x155#
3x through the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 sit-ups (hands to ground behind head and hands to toes, unanchored)
(all sets unbroken for first time tonight)
Stretched

Re: Down in Jim's Garage
 

[B][U]June 4[/U][/B]
Biked 25.1 miles, hilly with 1200 feet of elevation gain (1:29, PR by 8 minute).

This route is kind of a pain in ways because the hills punish you, but you can't always fully exploit the downhill sections due to road conditions. There is one mile long section, however, with a good road where I can get into the aero position at 40+ mph. That section is quite a thrill ride, but I hate to think what would happen if I hit an animal or blew a front tire at that speed. :eek: Anyway, there's no way I'm not going all out down that hill. It's too much fun. Go big or go home right? I'm starting to feel better in the saddle, but need to pump up the volume more and do some longer rides on the weekends. Tomorrow is a 16 mile run. Fun, fun fun!:run:

Re: Down in Jim's Garage
 

[B][U]June 5[/U][/B]
Ran 16.1 miles, moderately hilly (571 ft elevation gain, 2:50:00, Avg HR 125, max HR 149)

Took a wrong turn at mile ten which only added 0.1 miles to the distance, but added a 100 foot hill and an extra 100 feet of elevation gain to the route. Nice move! My training program called for running 5 minutes and then walking for 1 minute for the entire route and averaging at least 2 minutes per mile slower than my best efforts pace. Since I just did a half marathon at an 8:28 min/mile pace, I was targeting 10:30 minutes/mile including walk breaks and I hit that spot on. This is my longest run ever, the previous longest run being the half marathon, so now my "wall" has been extended 3 miles. I was definitely tired by the end and my right hip was bothering me a bit, but nothing serious. I rolled it afterwards and it feels good now. I now know that the last 10 miles of the marathon will be a physical and mental challenge for sure. It's what everyone's been telling me, but I got a tiny glimpse of it today.

Re: Down in Jim's Garage
 

[B][U]June 6[/U][/B]
Recovery workout
Swam 1 mile (5x200M, 5x100M, 2x50M)
Stretched
Felt great tonight, although my lower abs are sore from yesterday's run for some reason. My legs are not sore at all.

Re: Down in Jim's Garage
 

[B][U]June 7[/U][/B]
4.5 mile run at easy pace, hilly terrain (41:54, 2 hills totaling 460 ft. of elevation change, Avg HR about 130, max HR 140)
Stretched legs
Shoulder Press: 10x45#, 5x125#, 3x140#, 1x155# (not a max attempt, but couldn't make the 2nd rep, I think I had 1 rep at 160-65)
DH pull-ups, pause at bottom of each rep (5, 5, 12)
Stretched shoulders

The run felt like a breeze today. I wasn't the slightest bit tired or sore, which is surprising after the long run on Sunday. This Galloway run/walk program must be working.

Re: Down in Jim's Garage
 

[B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.
Stretched

98 degrees...no excuses...time for a PR. Didn't go all-out, so tonight's PRs should be broken a lot.

Re: Down in Jim's Garage
 

[B][U]June 9[/U][/B]
10 minutes of jump rope drills
5 minutes of stretching

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
[B]7 rds + rope + 10 ring dips w 12' rope[/B]

No big tri stuff to do today, so I felt like taking on a main page workout for a change. Everything was easy but the wall balls. Got kind of dizzy doing them in the 100 degree heat in my garage. This is a cold snap in afghanistan though, so I am not complaining. My rope climbs were mainly arms since it was too hot to wear anything but short thin socks and I didn't want rope burn. Felt good to do the metcon. Doesn't feel like I've lost anything from the distance/strength training. Fran will be the litmus test, so I may regret saying that. DU and cross-over jumps feel real strong.

Re: Down in Jim's Garage
 

[QUOTE=Jim Colby;946031][B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.
Stretched

98 degrees...no excuses...time for a PR. Didn't go all-out, so tonight's PRs should be broken a lot.[/QUOTE]

Forgot to mention that I swam at lunch:
3x500M
1x100M
1 mile in total. felt strong

Re: Down in Jim's Garage
 

[B][U]June 10[/U][/B]
Too many other commitments, therefore a rest day.

[B][U]June 11[/U][/B]
Cycled moderately hilly 15 miles (463 feet of climbing, 47:58, Avg HR 121, Max HR 139), then
Stretched legs out a bit,
DU practice for 10 mins, then
[U]CrossFit Main Page[/U]
225 pound Deadlift, 21 reps (15/6)
50 Squats (unbroken, basically a rest break)
135 pound Push press, 21 reps (9/4/4/2/2)
225 pound Deadlift, 15 reps (8/7)
50 Squats (unbroken)
135 pound Push press, 15 reps (5/3/3/2/2)
225 pound Deadlift, 9 reps (unbroken)
50 Squats (unbroken)
135 pound Push press, 9 reps (4/3/2)
[B]Rx'd 13:58[/B] (Avg HR 141, Max HR 156)

Cycling felt slow, but that is typical after a rest day. I also didn't push it as hard as normal, as evidenced by the 121 heart rate. DU's were ok, but not quite up to snuff either. Main page WOD was all about the Push Press. The deads and squats were fast, but the push presses took a long time. Still, did better than I thought on that one.

Re: Down in Jim's Garage
 

Nice job on this. I like the looks of it and plan to do it in the next couple of weeks.

Re: Down in Jim's Garage
 

[QUOTE=Jim Colby;947172][B][U]June 10[/U][/B]
Too many other commitments, therefore a rest day.

[B][U]June 11[/U][/B]
Cycled moderately hilly 15 miles (463 feet of climbing, 47:58, Avg HR 121, Max HR 139), then
Stretched legs out a bit,
DU practice for 10 mins, then
[U]CrossFit Main Page[/U]
225 pound Deadlift, 21 reps (15/6)
50 Squats (unbroken, basically a rest break)
135 pound Push press, 21 reps (9/4/4/2/2)
225 pound Deadlift, 15 reps (8/7)
50 Squats (unbroken)
135 pound Push press, 15 reps (5/3/3/2/2)
225 pound Deadlift, 9 reps (unbroken)
50 Squats (unbroken)
135 pound Push press, 9 reps (4/3/2)
[B]Rx'd 13:58[/B] (Avg HR 141, Max HR 156)

Cycling felt slow, but that is typical after a rest day. I also didn't push it as hard as normal, as evidenced by the 121 heart rate. DU's were ok, but not quite up to snuff either. Main page WOD was all about the Push Press. The deads and squats were fast, but the push presses took a long time. Still, did better than I thought on that one.[/QUOTE]

Nice job Jim. I agree with you. I did this today too and thought the push presses were the hardest. Having to do them right after the squats was tough. Good work!

Re: Down in Jim's Garage
 

Thank you Suzanne and Dave. It was a good workout for sure!

[B][U]June 12[/U][/B]
3 mile warm up run jog (very easy pace, but hilly)
[B]Timed 5K run at high school track (22:25[/B], outdoor PR by 47 secs, overall PR by 15 secs, Avg. HR 152, Max HR 159)
0.75 mile warm-down walk/jog
[B]7 miles covered in total[/B]
DH CTB pull-ups: 5, 5, 11
Stretched

I did much better than I thought on the 5K. My legs surprisingly weren't sore today after yesterday's ride/main page WOD, but they felt kind of dead and unresponsive during the warm-up and I felt slow. But as soon as I started the 5K, I felt great. Not sure why, but I won't complain.

Re: Down in Jim's Garage
 

[B][U]June 13[/U][/B]
[U]At Lunch[/U]
Swam 1600M (1x500, 1x300, 2x200, 3x100, 2x50)
[U]After Work[/U]
Biked 15 moderately hilly miles (46:57, Avg. HR 124, Max HR 139)
Stretched

Re: Down in Jim's Garage
 

[B][U]June 14[/U][/B]
[U]At Lunch[/U]
Met with a trainer at a local gym to have my squat/deadlift form checked. Everything looked good. Also did a bunch of TRX suspension exercises (bodyweight stuff) and really liked it. It's kind of like exercises on the rings but a little harder since the handles can slip up and down if you put more weight on one side than the other and the rings have a fixed length. I think I will buy one and start doing some regular circuits with it. That's probably more appropriate for what I am training for at this point than the 5/3/1 program.

[U]After Work[/U]
4.5 mile run at easy pace, hilly terrain (44:00, 2 hills totaling 460 ft. of elevation change, Avg HR about 121, max HR 135).
I think I ran this a bit too easily. At one point, I looked down and my HR was only at 112. My legs were a little tired from some of the exercises I did at lunch today.

Re: Down in Jim's Garage
 

[B][U]June 15[/U][/B]
[U]At Lunch[/U]
Swam 4x500M

[U]After Work[/U]
Cycled moderately hilly 15 miles (463 feet of climbing, 45:48, missed PR by 0:06, Avg HR 129, Max HR 146)

There is a traffic light about 300M from my house. A Subaru from Mass took off from the light at about 10 mph and didn't speed up for at least 50M. I was coasting behind the driver wondering what the he** he was going to do, afraid to pass him in case he turned. Finally he lazily accelerated to 25 mph with me on his bumper cursing under my breath as I saw my PR slipping away. Frustrating!!

Re: Down in Jim's Garage
 

Hello Jim, nice to see you joining in with a bit of main page, that deadlift push press workout was a real fun one I thought, with the air squat breaks.

Re: Down in Jim's Garage
 

[QUOTE=Scott Jenkins;949073]Hello Jim, nice to see you joining in with a bit of main page, that deadlift push press workout was a real fun one I thought, with the air squat breaks.[/QUOTE]

You are crazy, those air squats were murder for me! So slow on them. Hi Jim, don't listen to Scott, he is tuched!;)

Re: Down in Jim's Garage
 

[QUOTE=Scott Jenkins;949073]Hello Jim, nice to see you joining in with a bit of main page, that deadlift push press workout was a real fun one I thought, with the air squat breaks.[/QUOTE]
Thanks Scott, I'm trying to mix in a few main page WODs when my schedule permits. I do enjoy doing them a lot. I also liked that DL/PP WOD. You smoked that one! Impressive time Scott.
[QUOTE=Nik Nichols;949108]You are crazy, those air squats were murder for me! So slow on them. Hi Jim, don't listen to Scott, he is tuched!;)[/QUOTE]
Hey Nik, air squats are right in my wheel house, kind of like Scott. I can knock off 100 in a row without sweating it too much. Pull-ups on the other hand....I would love to have your pull-up capability! Hurt me on Fran today. By the way, your Fran time was killer.

[B][U]June 17[/U][/B]
I had no serious trii training on the calendar today....just a short run, so I subbed Fran to see how much CrossFit fitness I have lost since starting my endurance work.

[B]"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]5:14[/B]
I've done sub-5 a few times when doing Main Page religiously, but this was a pretty good effort. I had to game it and break it up a lot though. All I've been doing is DH pull-ups and I lost my kipping rhythm. Thrusters were a little rusty. I should do more of them.

Re: Down in Jim's Garage
 

[B][U]June 18[/U][/B]
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.

Re: Down in Jim's Garage
 

[U][B]June 19[/B][/U]
Biked 15 moderately hilly miles (45:35, PR by 7 secs, Avg. HR 126, Max HR 139)

No time for anything else with all of the graduation stuff.

Re: Down in Jim's Garage
 

[B][U]June 20[/U][/B]
Ran 18 miles (3:19:10, 900 ft. of elevation gain, Avg. HR 119, Max. HR 144).
Stretched
Rolled right hip
Iced right hip and lower abs.

PR for longest run by 2 miles. Protocol for 18-22 mile training runs is to run 4 mins and walk 1 min, so my average time is slower than my 16-miler (11 minutes/mile), versus 10.5 minutes per mile. Honestly, I was looking forward to the walk breaks, so no complaints from me. I'm supposed to do these runs no faster than 2 minutes per mile slower than my estimated best time for this distance so I think my pacing was pretty good. My right hip and lower abs were somewhat sore after the run, so I rolled, iced and took a couple of advil. I'll do a recovery swim tomorrow.

Re: Down in Jim's Garage
 

[B][U]June 20[/U][/B]
Looks like I've been off by a day for the last couple of postings. Oh well.

Swam 2000M straight through today.

I haven't swim that far continuously before and I wasn't sure how it would go. That's a little longer than the swim leg of the half Iron Man, so I wanted to make sure that I could do it without any issues. It wasn't too hard, so that's one more item that I can check off. The main challenge was figuring out how to occupy my mind the whole time while staring at the bottom of the pool. :rolleyes:

Re: Down in Jim's Garage
 

[B][U]June 21[/U][/B]
Ran 2.7 mile hilly route (289 feet of climbing, 22:07, Avg HR 128, Max HR 139), then
[B]CrossFit Main Page WOD from 6/20[/B]
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
[B]11:29[/B]
DH Pull-Ups: 5, 5, 13 (tied PR)
Stretched

I was going to cycle tonight, but when I pulled out my bike I noticed that it had a flat so I ran instead (changed the flat after the workout). My run was 13 seconds off my PR effort and I was really booking it when I set the PR. Today, I was hardly out of breath and my HR averaged below 130. Real pleased with that.

The DU/2-fer-1 Wall Ball WOD was interesting. My DUs were good, but the 2-fer-1s were interesting to say the least. Nothing like coming up on the second squat with a sweaty 20# medicine ball bearing down on your head. Wish I had room in the garage to toss the ball higher, but I had to deal with what I have which meant being fast on that second squat! Crazy but fun!

Re: Down in Jim's Garage
 

You are doing some great endurance work in here Jim. To say I'm impressed would be an understatement!:highfive:

Re: Down in Jim's Garage
 

[QUOTE=David Orr;951540]You are doing some great endurance work in here Jim. To say I'm impressed would be an understatement!:highfive:[/QUOTE]

Thanks Dave! That means a lot coming from you. You've been lighting it up on your log!

[B][U]June 22[/U][/B]
Swam at lunch: 5x200M, 8x100M, 4x50M
Elbow tendons, especially the right one were sore today. The left one eventually loosened up during the swim. The right one is still tender. Must have been the 2-fer-1 wall ball shots + pull-ups combo last night. Massage and ice treatment tonight.

Re: Down in Jim's Garage
 

[B][U]June 23[/U][/B]
[U]Brick Night[/U]
Biked 15 moderately hilly miles (45:35, tied PR, Avg. HR 128, Max HR 139), then
Ran 2.7 mile hilly route (289 feet of climbing, 23:00)
Brick PR by 1:49.

Re: Down in Jim's Garage
 

[B][U]June 24[/U][/B]
[U]Swam at Lunch Outdoors[/U]
1x1000M
1x500M
1x200M
2x100M
4x50M

Was going to run and do some TRX after work, but had a nice dinner with my daughter instead. I was feeling kind of tired anyway and have some long stuff coming up this weekend. Let's consider this an active rest day. My elbows felt better, but my right one is still kind of tender. Probably a good idea to lay off the resistance training for another day.

Re: Down in Jim's Garage
 

"A little tired"? Looks like you trained the last five days in a row. I got tired just reading about it!:rofl:

Re: Down in Jim's Garage
 

[QUOTE=David Orr;953088]"A little tired"? Looks like you trained the last five days in a row. I got tired just reading about it!:rofl:[/QUOTE]

I consider "swim only" days to be "active rest" days. I rested my legs right! :shrug: Actually swimming does loosen me up quite nicely and is totally different from the other workouts. I try not to schedule total rest days since they make me feel worse:stir: and I usually have enough unplanned ones due to work, etc. to make up for them.

[B][U]June 27[/U][/B]
Cycled 39 miles (1600 feet of climbing, 2:13.00, Avg. HR 126, Max. HR 141)
DH Pull-Ups: 3x10
Stretched

Re: Down in Jim's Garage
 

[B][U]June 28[/U][/B]
Jogged 1/2 mile to HS track
8x1 mile intervals (8:35 pace w 400M rest intervals, HR averaged around 130)
Jogged 1/2 mile home (11 miles covered in total)
Stretched