In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 6:30:00|| 48.47||(8:03)|| 78.0||(5:00)|
| ||Pool Workout||1|| 45:00|| 6.21||(7:15)|| 10.0||(4:30)|
| ||Total||7|| 7:15:00|| 54.68||(7:57)|| 88.0||(4:57)|
Pool Workout 45:00  10.0 km (4:30 / km)
Pre-act, handball, 6 min swim, drills, 3 x (5 x 40s) 55s rec. between sets, DWR to 45, hip mobility, drills, strides, hurdle mobility, stretch
Decent workout today, didn't really get in deep until the last rep of the 2nd set, but dealt with it well and pushed on each rep of the 3rd set.
Running 55:00  12.22 km (4:30 / km)
Pre-act, 20 up, 16 (3:30, :30), 15 down, hip mobility, weights, stretch, roll, ice.
Ridin' solo this afternoon but got in a great effort. Felt tired pretty early in but pushed and rolled it down. Good weights today too, short and sweet.
Running 1:15:00  16.67 km (4:30 / km)
Pre-act, 4 lunges, 75 min run, hip mobility, basic strength, stretch, roll
Solid run today, felt tough but I definitely got better. Got in some good hills.
Running 1:15:00  15.0 km (5:00 / km)
Pre-act, 15 up, half-active, 2 x full loop (approx. 10:40 and 10:20), 3 min recoveries, 2 x half loop, 1 min recovery, 15 down, hip mobility, sit and push, stretch, roll, ice.
Awesome workout today. Felt challenged by Will early in both full loops but just went with it and got tough. Planned to do 1 half loop but ended up doing 2, glad I did because I was set up super well to get in really deep. Gav-man and I used each other to get everything out on the last half loop.
Running 15:00  0.0 mi
Just some good stretching and rolling this afternoon. Getting hyped for tomorrow.
Running 30:00  3.0 km (10:00 / km)
Pre-act, 15 run, 10 bike, 10 circuit, 10 elliptical, hip mobility, weights, stretch, roll, ice.
Felt like one of those "just gotta get through it" days, but made a conscious effort to embrace the hard and challenge myself. Weights were great.
Running 15:00  3.33 km (4:30 / km)
Running 1:00:00  13.33 km (4:30 / km)
Bellrose loop with ol' C-mac today. Good bop to start, progressed a bit as we went. Felt good.
Running 1:05:00  14.44 km (4:30 / km)
Pre-act, 15 up, 5 min @ tempo, 3 x (3,2,1) 1 min recoveries, 2 between sets, 15 down, hip mobility, sit and push, stretch, roll.
Great workout today. Really worked in a good group with Gavin and Connor, got in deep pretty early and embraced it. Felt hard but stayed strong and smooth on the fast stuff. Really got rolling on the last set.
all weeks |