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Training Log: LeanneG

In the last 7 days:

activity # timemileskm+m
  Running8 4:41:00 34.92(8:03) 56.2(5:00)
  Strength3 1:30:00
  Yoga1 20:00
  Total11 6:31:00 34.92 56.2
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Saturday Jan 25 #

3 PM

Strength warm up/down 30:00 [3]

PT Pre Act:
30-60s Snow angel
30-60s Toe stretch
6 x each side Cow pose with leg circles

3 x 6
Open book with legs fully crossed over
Cow pose with one hand on lower back, twist up and down
Lunge reaching up with arm, then in and tuck under opposite side

2 x 10 Farmers carry 25 lbs
4 PM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

30 min easy run (Treadmill) with 20s strides every 5 minutes (5x)
Stretch, rope, roll

Notes: This was pretty good. Kept the easy pace easy and the striders moving. Happy to put the time and work in for the PT PreAct. Shoulders and upper body felt good for the run.

Friday Jan 24 #

6 AM

Running tempo 52:00 [4] 10.4 km (5:00 / km)
shoes: Cumulus21 Rose Gold

18 WU, 20 @ tempo, 17 CD

Notes: Ugh this felt super rough. Legs felt so beat up from the week and breathing was off again (super phlemy feeling). Met up with two other runners and fell off right away for the tempo. I just couldn't hang with them today and looking at their pace, it was definitely something I would have been able to do with ease during NYCM training. Not sure why things aren't clicking right now, but going to keep working at it. For me, I focused on my own effort and made a goal to run at the line for 20 minutes. Happy with the effort, despite being dropped. Just need to keep showing up.

Thursday Jan 23 #

6 AM

Running 24:00 [2] 4.8 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy little loop with Winston. Feeling a bit sore from yesterday's workout and strength session.
1 PM

Strength 30:00 [1]

PT with Peter as Strength:

Usual warm up with back and shoulder openers to hopefully help with pain.

- Open book with legs fully crossed over
- Cow pose with one hand on lower back, twist up and down
- Lunge reaching up with arm, then in and tuck under opposite side
- Calf stretch
- Snow angel

Notes: Really worked the back and shoulders. Ended up being super sore afterwards.
5 PM

Running 41:00 [3] 8.2 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy loop + extra with Lisa to catch up. Kept the effort nice and low and just cruised. Ended up doing this after a 45 minute afternoon nap. Woke up feeling tired and sore, but the run was nice to loosen things up.

Wednesday Jan 22 #

6 AM

Running intervals 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Cumulus21 Rose Gold

10 WU, 20x 200m at 3k pace, 10 CD

Notes: Did this with the group and tried to hang on for dear life. Made it solidly through the first 15 sets and started to fade shortly after that. I think the group was feeling good and really picked up the effort towards the end. I was lacking the kick, which I need to work on. Happy with overall effort. This was a different kind of workout from what I'm used to. Lots of recovery but moving at a faster pace.
5 PM

Strength 30:00 [3]

Workout # 2 Leg and Arm Circuit

3 x 8 of each

Crab walk arm lifts
Plank with knee drive opposite
Side lunges and balance coming back
Out and in push ups
Single leg jump side to side

8 pull downs at 5
8 bicep curls at 2

2 x 10 steps with 25 lbs farmer carries

Tuesday Jan 21 #

9 AM

Running 29:00 [3] 5.8 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy shake out to bring Winston to the groomer, then home again. Nice sunny day. Left inner shin is a little sore - need to roll things out and monitor the mileage.
4 PM

Running 21:00 [3] 4.2 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Easy run on treadmill with 30s strides every 3 minutes. Good effort, felt good throughout. Treadmill was set to 7.0 for easy, and 10.0 for strides.

Yoga warm up/down 20:00 [2]

Easy yoga warm up focusing on opening up the shoulders, doing some core work, opening up the upper back and upper body strength.

Stretch and roll after the run.

Monday Jan 20 #

4 PM

Running 24:00 [3] 4.8 km (5:00 / km)
shoes: Cumulus21 Rose Gold

Back home again. Took Winston for an easy little loop. Felt great - nice and fresh. Super cold outside - I need to start rebuilding a tolerance for the cold and running. Brrr..

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