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Training Log: keegan

In the last 7 days:

activity # timemileskm+m
  running 4 3:32:59 20.82 33.51
  Biking 1 40:00 10.0(4:00) 16.09(2:29)
  core1 10:00
  Total5 4:22:59 30.82 49.6
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Wednesday Oct 17 #

Biking 40:00 [3] 10.0 mi (4:00 / mi)

My left calf was still in a fair bit of pain when I got to practice today so I decided to bike instead of run. My leg felt pretty good on the bike causing little pain. I iced it again after biking and it feels much better now. Hopefully it won’t effect my race on Friday

core 10:00 [3]

1:20 six inches
1:00 plank
0:20 push up
Two sets

Tuesday Oct 16 #

running 30:00 [3] 5.9 km (5:05 / km)

Warm up and cool down

running 36:02 [3] 6.6 km (5:28 / km)

6-800. With 3-5 minute breaks
Times
245
246
244
254
256
257
The first three were alright. I was sore and tired and they hurt because it was a work out but it was nothing to bad. I was also hittin the pace I wanted. On the last three though I felt much much worse. About half way through the 800 I would cramp up really badely and not be able to push up the last hill at all. My left calf also was super sore. I was not super happy with how much I dropped off in time in the last three but it was still a productive workout.

Monday Oct 15 #

running 45:00 [3] 9.5 km (4:44 / km)

15 minute warm up + extended cool down of 30 min

running 30:00 [3]

8 by 200s with 200meter breaks. This was alright work out because we have another one tomorrow. Times were 30-35 minutes. My body, especially my legs were a bit sore but it was not to bad.

Saturday Oct 13 #

running race 18:26 [5] 5.0 km (3:41 / km)

This was a realty fun race and I felt amazing while racing. The course we raced on is considered one of the hardest courses in Massachusetts. While I don't think that's true it was still and very hard course. The first 2km or so is almost all uphill. On top of this the course was very wet and muddy. The race started on a wide field and quickly narrowed to a huge splat of mud. I thought I had tied my shoe well but in that first bit of mud (maybe a 100m in) I lost my shoe. There were way to many people in the race for me to even think about getting my shoe so I ran the next 4900 meters or so in one shoe. Even with one shoe I still had a great race. I managed to almost beat my pace from Wednesday, which was on a flat, short course and I had both my shoes. I also beat kids on my team who I really wanted to beat. All in all it was a great race.

running 25:00 [3]

warm up cool down

Friday Oct 12 #

running 28:31 [3] 6.51 km (4:23 / km)

Recovery day before race plus strides

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