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Training Log: Zimmers

In the last 7 days:

activity # timemileskm+m
  Running7 6:52:30 58.15(7:06) 93.59(4:24)
  Eliptical1 1:05:00 4.04(16:06) 6.5(10:00)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total9 8:42:30 64.99(8:02) 104.59(5:00)
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Tuesday Dec 12 #

7 AM

Water Running 45:00 [1] 4.5 km (10:00 / km)

Preactive + Roll
Usual Pool Shenanigans
2 x (90/75/60/45/30/15 with /15) /45 btwn
DWR ~10min
3 PM

Running 1:10:00 [3] 15.56 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

70 easy with DMan. Even though temperature was really cold the no wind factor makes it feel soooo much warmer. Good run.

Stretch + Roll

Monday Dec 11 #

6 AM

Running 30:00 [3] 6.67 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

30 easy and weights.
4 PM

Running (Steady/Surge) 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Adidas Boston Boost (Black)

Preactive
Lower Leg Strength
Glute Act
20UP + 20@ 2:30/:30 + 20CD
Hip Mobility
Push + Sit
Roll

Good workout effort wise but it was slow. Tough conditions.

Sunday Dec 10 #

10 AM

Running (Frostbite 7km) 57:30 [3] 14.7 km (3:55 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Preactive
15UP
7km Frostbite (22:29)
20CD

Pretty happy with this judging by the effort. It was pretty windy on the way out but footing was surprisingly good for about 80% of the course. Tough course though (lots of long climbs).

Went out solid but nothing crazy and Dman and I rolled together for the first 3.5km. Just after the turn around I saw some hot dudes in blue so I threw in a big surge. About 300m later a group of pretty ladies came by and that fired me up so I had to show my dominance over Dman and threw down again. As I passed by they gave me a cheer so I gave one back. At that point, I was lonely and just continued to roll until the finish.

Finally evaluation of the race... Wednesday effort.
4 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

45 shake out + 15 Roll/Smash Session

Saturday Dec 9 #

10 AM

Running long 1:40:00 [3] 22.22 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Did same as last week. Solid run. Everything felt good

Friday Dec 8 #

3 PM

Running 50:00 [3] 11.11 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

40 easy with 3x1min (hard) 3:05pace, 1min (easy) + 5easy

This was awesome. Ran on treadmill in case calf acted up so I wouldn't have to walk home. It feel amazing so I tested it with the speed. No problems back to 100%

That Kelly Starrett KNOWS HIS SHIT!!!

Thursday Dec 7 #

3 PM

Eliptical 1:05:00 [1] 6.5 km (10:00 / km)

X-Train today to let the calf rest. No problems and tenderness on elliptical but its very sore to stretch.

Roll/Ice/heat and repeating

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