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Training Log Archive: Acadien

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running16 28:28:42 179.95(9:30) 289.6(5:54)
  Hike7 9:30:00 32.31(17:38) 52.0(10:58)
  Strength4 5:40:00
  Bodywork3 1:00:00
  Total27 44:38:42 212.26 341.6

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Monday Sep 30, 2013 #

12 PM

Running (ATV trail) 57:42 [2] 10.4 km (5:33 / km)

-Felt not bad, Still Coughting a bit but my first 50 miller in 5 week, Go... Go... Go...
- Took 2 tsb of Expectorant syrup and 2 Puffer before the run.
7 PM

Running (Trail) 1:10:00 [2] 12.0 km (5:50 / km)
shoes: Asics, Gel-Blur33 2.0

-Nice Easy run in perfect weather....Felt better than this morning.

-Only good thing about having a bad cold...i lost 6 pound last week.

Sunday Sep 29, 2013 #

10 AM

Hike 1:30:00 [1] 8.0 km (11:15 / km)

Hike with Stephanie, Will try to run a bit tomorow....Hate been sick.

Monday Sep 23, 2013 #

5 PM

Running (Trail) 1:25:00 [2] 10.0 km (8:30 / km)

Not Ready for running yet, Was coughing so bad i was gagging...Run the first 6 km and had to walk the rest of the loop...

Sunday Sep 22, 2013 #

Hike 1:30:00 [1] 8.0 km (11:15 / km)

Hike with Stephanie, Start to be better...Tomorow ....long run!!!

Friday Sep 20, 2013 #

Running 1:10:00 [3] 12.0 km (5:50 / km)

Thursday Sep 19, 2013 #

Note
(rest day)

Was supposed to run 16 km but l've caught a cold and feel ....Blaaa!

Wednesday Sep 18, 2013 #

3 PM

Running (Hills) 2:10:00 [3] 24.0 km (5:25 / km)
shoes: Asics, Gel-Blur33 2.0

- 3 km Warm Up.
- Hard 12 x 500m hill Easy going down.
- Cool down

S shape hill, not much left in legs after 10 rep but recover good in cool down.
8 PM

Bodywork 20:00 [1]

Foam Roler and stretch. Hip are stiff.

Tuesday Sep 17, 2013 #

12 PM

Running (Road\Trail) 1:26:00 [3] 17.1 km (5:02 / km)
shoes: Asics, Gel-Blur33 2.0

run on Lunch time.
8 PM

Bodywork 20:00 [1]

Foam Roller and stretch, Back and hips stiff.

Monday Sep 16, 2013 #

6 PM

Hike 1:10:00 [2] 7.0 km (10:00 / km)

Power walk with Stephanie.
8 PM

Bodywork 20:00 [1]

Foam Roller and stretch.

Sunday Sep 15, 2013 #

8 AM

Running (ATV trail) 2:20:00 [3] 23.2 km (6:02 / km)

Hike (Trail) 1:20:00 [3] 8.0 km (10:00 / km)

Hike with Stephanie.

Saturday Sep 14, 2013 #

12 PM

Hike 1:10:00 [2] 7.0 km (10:00 / km)

Friday Sep 13, 2013 #

3 PM

Running (Trail) 1:45:00 [3] 18.0 km (5:50 / km)

Thursday Sep 12, 2013 #

6 AM

Running (Road) 1:28:00 [3] 16.2 km (5:26 / km)
shoes: Asics, Gel-Blur33 2.0

Easy morning run.

Wednesday Sep 11, 2013 #

5 PM

Running tempo (Road) 1:15:00 [3] 15.7 km (4:47 / km)
shoes: Asics, Gel-Blur33 2.0

-5km warm up 24min 15 sec ( 4:50 / km )
-5 km Tempo 19 min 45 sec ( 3:57 / km )
- 5.7 km cool down 31 min .

Monday Sep 9, 2013 #

Note
(rest day)

No running but lots of strenght training.

Sunday Sep 8, 2013 #

Running (trail and road) 2:45:00 [3] 28.0 km (5:54 / km)
shoes: Asics, Gel-Blur33 2.0

Saturday Sep 7, 2013 #

Running (Trail) 2:10:00 [3] 24.0 km (5:25 / km)
shoes: Asics, Gel-Blur33 2.0

Hike (Beach) 1:30:00 [3] 8.5 km (10:35 / km)

Hike on the beach with Stephanie.

Friday Sep 6, 2013 #

3 PM

Strength 2:00:00 [2]

Cutting firewood

Thursday Sep 5, 2013 #

12 PM

Running (ATV trail) 1:15:00 [3] 15.0 km (5:00 / km)
shoes: Vasque Transistor ( Grey )

Run on lunch time
5 PM

Strength 2:00:00 [2]

Cutting Firewood

Wednesday Sep 4, 2013 #

6 PM

Strength 1:00:00 [2]

Cutting firewood

Tuesday Sep 3, 2013 #

6 PM

Running (Recovery) 1:00:00 [2] 9.0 km (6:40 / km)
shoes: Asics, Gel-Blur33 2.0

- 2 km power walk
- 5 km Running
- 2 km power walk

Strength 40:00 [1]

- 20 min stretch
- 20 min Foam Roller

Monday Sep 2, 2013 #

10 AM

Running (Hills, Hills,Hills) 5:12:00 [3] 45.0 km (6:56 / km)
shoes: Asics, Gel-Blur33 2.0

This was a hard one, Hills on gravel road.
Start on Road of Ressourses went up to the windmill and down to road to Popple and back...2 gels and 1.3 liter of water was not enought for this run.

Sunday Sep 1, 2013 #

8 AM

Hike (Mount Vroom) 1:20:00 [2] 5.5 km (14:33 / km)

Up and Down Mount Vroom with Stephanie.
10 AM

Running (Hills) 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics, Gel-Blur33 2.0

Tempo run in hills.

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