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Training Log: rtyu670

In the last 7 days:

activity # timemileskm+m
  Running7 6:50:00 49.47(8:17) 79.61(5:09)
  Total7 6:50:00 49.47(8:17) 79.61(5:09)
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WeThFrSaSuMoTu

Sunday Oct 21 #

9 AM

Running (Longrun) 1:25:00 [3] 18.89 km (4:30 / km)

Pre-Act
Stretch and Roll
85 min run
Hip mobility
Basic
Stretch and Roll

Good run with the guys today. Reminiscing about the season and how to run successful @ OUA's. Solid strength.

Saturday Oct 20 #

9 AM

Running (Saturday Workout) 1:30:00 [3] 17.83 km (5:03 / km)

Pre-Act
Stretch and Roll
15 mins up
Active
2xfull (10:28,22)
2xhalf (5:05,4:55)
15 down
Hip mobility
Sit and Push
Stretch and Roll

Today was pretty good in hindsight of the conditions. Still more work to do. First loop was pretty good , just went out and tried to feel around but I'm happy with it. The second one felt like I was fighting myself more, however I was lucky to have Louis there to push there in the back half. I honestly thought the second loop was going to much slower but I was very impressed by the time. However, I was fighting myself quite a bit so it could have been much better. The third one was much better. We were going well but I wanted to help Stoppa as much as possible so I really picked it up going up the hill and we all ended up finishing well. I was pretty tired going into the last one. The last one was very good since I had made a plan to go all out once I got to the field. I crushed it and got to an effort that I was quite happy with. Really glad to have Louis and Stoppa there to help me get there.

Friday Oct 19 #

Running (Shakeout) 30:00 [3] 6.67 km (4:30 / km)

30 minute shakeout in the morning before the races today. Good stretch and roll afterwards....
6 PM

Running (Elliptical) 45:00 [3] 4.5 km (10:00 / km)

45 elliptical after the races to try and get the mileage higher for the week. Good stretch and roll afterwards. Enjoyed the alpine pass!

Thursday Oct 18 #

6 AM

Running (Thursday Morning) 45:00 [3] 6.17 km (7:18 / km)

Pre-Act
15 min up
10 min circuit
10 min elliptical
10 min bike
Hip mobility
Drills
Strides
Weights
Stretch and Roll


Good work with the fellas this morning. I little shaken from the scheduling of the circuit but we figured it out and got back on track... Crushed the weights today and I can feel it in my glutes especially in the RFEs.... Feeling much better.....
11 AM

Running (Offday) 50:00 [3] 11.11 km (4:30 / km)

50 min offday with Wilbur and Stoppa. Stuck to the hospital trails and did a loop of the soft loop around LU. Still feeling a little tired from earlier in the week....

Wednesday Oct 17 #

4 PM

Running (Wednesday Run) 1:05:00 [3] 14.44 km (4:30 / km)

Pre-Act
Stretch and Roll
15 min up
5 min tempo
3x 3,2,1 min
15 down
Hip mobility
Sit and Push

Really happy with today. Struggled lots and responded effectively with the struggle. Went out hard on the tempo just to see where my body was for the workout. Was feeling good and decided to run with the guys to get in a better effort and work more with the guys. Really was hapoy that Stoppa held on today and Louie challenged me on the last 2 minutes.

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