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Training Log: jessicashaw10

In the last 7 days:

activity # timemileskm+m
  Running6 6:15:00 49.71(7:33) 80.0(4:41)
  Total6 6:15:00 49.71(7:33) 80.0(4:41)
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1:35
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TuWeThFrSaSuMo

Monday Mar 27 #

Running 45:00 [3] 9.0 km (5:00 / km)

Foam roll
45 min run (grass and trail)
Foam roll

Knee a little sore today made sure to ice a lot after. Solid run today though above average pace wise and felt strong after two big days

Sunday Mar 26 #

Running 1:35:00 [3] 20.0 km (4:45 / km)

Foam roll
1:35 long run
Foam roll and push and sit

Unreal long run today, felt smooth and strong

Saturday Mar 25 #

Running 1:10:00 [3] 15.0 km (4:40 / km)

Foam roll
20 min warmup with jess Pearo
2.5km hill loops 9:32, 4x800 hill loops (2:58,2:59,2:57,2:49)
2x200m strides
20 min cool down

Bit above average, had heavy legs today but other than that I felt strong and progressively got faster

Friday Mar 24 #

Running 40:00 [3] 9.0 km (4:27 / km)

Foam roll
40 min off day with jog stroller
Foam roll

Wednesday Mar 22 #

Running intervals 1:10:00 [3] 15.0 km (4:40 / km)

Foam roll
20 min warmup
4x200 with 200 jog recovery (36,38,36,37)
2x400m with 400 jog recovery (1:16,1:18)
800 (2:44) - 3 min break
2x400m with 400 run recovery
2x200 with 200m jog recovery 36,35
Foam roll 20 cool down

Awesome workout with Emily and ej tonight the girls kept me honest and we were on each other's toes each interval

Tuesday Mar 21 #

Running 55:00 [3] 12.0 km (4:35 / km)

Foam roll
55 min (20 warmup, 20 mins of tempo, 15 cooldown)
Foam roll and push and sit

Feeling a little beat up these last two days so took it out at a modest pace but felt great after warmup Nd had an above average day

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Injuries

SickCold427+days
FootAnkle Sprain429+days
FootAnkle Sprain1,066+days
KneeOther1,334+days
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