In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||run||5|| 7:15:00|| 41.32||(10:32)|| 66.5||(6:32)|
| ||Total||5|| 7:15:00|| 41.32||(10:32)|| 66.5||(6:32)|
run 1:30:00  20.0 km (4:30 / km)
sunday long run was really crumby footing today ever step was breaking threw the snow. once we got onto the road was good running but trails just weren't to great today. knees where bothering me quite a bit but my guess it just from the footing.
run 3:00:00  20.0 km (9:00 / km)
Full WU before the DMR with 5 strides in spikes just before. I felt my 1200m was alright not to great laps where really all over the place up and down, but i felt i got in there and put up a fight for the team to win. cd after race for 15 min, then did 10min up and 10min active and more strides in spikes before the 4x8, i started the 800 just sticking with leader then took lead on 2 to go was moving nice up until about 100 to go when started to really fell the legs and died off a bit. wish i would of just took the lead right from the start because leaders took it out really slow so by that time was way to hard to get back on pace for a 2 min. after did 20min CD and roll stretch.
run 30:00  4.5 km (6:40 / km)
Just went for 30 min shack out today to get legs ready for tomorrow.
run 45:00  7.0 km (6:26 / km)
circuit this morning, didn't get much sleep last night so was bit out of it for first bit but once we got running it woke me up. circuit was really good today especially on the elliptical felt like i was moving pretty good. all in all good workout this morning.
run 1:30:00  15.0 km (6:00 / km)
15 wu, 5 mins tempo, Active, 4 sets of 3x400 @ 3k 15 cd
legs felt really dead today so workout times weren't what i was hoping to be running but that being said i fell like i got a lot out of this workout because right from the start i was always pushing threw pain which is good to get used to.
all weeks |