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Training Log: cgmacint

In the last 7 days:

activity # timemileskm+m
  Run5 4:41:00 38.8(7:15) 62.44(4:30)
  Crosstraining1 1:00:00 1.86(32:11) 3.0(20:00)
  Total6 5:41:00 40.67(8:23) 65.44(5:13)
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WeThFrSaSuMoTu

Sunday Oct 21 #

9 AM

Run 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Nike Zoom Structure Grey/Green

Preactive + Roll
75min LR
Hip mob
Basic Strength
SR
Ice

Felt much better today, still runny nose but not much of a cough. Legs felt good as well. Went through the trails up to the gravel pit and back, finished with the mile loop and km loop, we definitely did a good job of keeping a good pace today, didn't push the pace at all, getting excited for OUAs.

Saturday Oct 20 #

9 AM

Run 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Nike Streak 6 (racing flat)

Preactive
15min WU
Active WU
2x full loops (10:38, 10:33)
15min CD
Hip mob
PSSR

Pretty disappointing turn of events, could feel the cold sort of getting worse, bad cough and runny nose, during the active warm up. Then in the two full loops it got rough, I could hardly breath it seemed and I would just have uncontrollable painful cough after the loops. Was supposed to run two half loops after but stopped after the second full loop. Definitely the right call but I missed the opportunity today to get in deep and improve. Goal now is to kick this cold and get back on track.

Thursday Oct 18 #

6 AM

Run 15:00 [3] 3.33 km (4:30 / km)

Preactive + Roll
15min barefoot run
...
7 AM

Crosstraining 1:00:00 [3] 3.0 km (20:00 / km)

Circuit
Elliptical
Bike
Hip mob
Drills
6 strides
Weights
SR
Ice

Pretty tired this morning, really had to focus on the moment and work through it. Legs are starting to feel the week, gotta keep the focus and recovery up.
2 PM

Run 1:01:00 [3] 13.56 km (4:30 / km)
shoes: Nike Zoom Structure Royal Blue

60min off day

Ran the Bellrose loop with Colin today. Ate pretty close to the run and didn't feel too great but once we got going it was a really good run. We had some pretty crazy headwind at times so we came back through the hospital trails.

Wednesday Oct 17 #

4 PM

Run 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Nike Zoom Elite 9 (tempo flat)

Preactive
15min WU
5min @ tempo
3x 3/2/1 with 1min between reps and 2min between sets @~5k effort rolled down
15min CD
Hip mob
PSSR
Ice

Very happy with my workout today, I think the effort was bang on and the progression was well executed. Worked well with Colin and Gavin, and running at the pace felt tough, but also very smooth and within my control. Stride just felt great today for whatever reason. I was expecting some tired legs today so I was happily surprised.

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