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Training Log Archive: Kiperly

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Running7 8:00:58 57.79(8:19) 93.0(5:10)
  Total7 8:00:58 57.79(8:19) 93.0(5:10)

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Saturday Nov 11, 2017 #

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

- 15min WU
- 5min of Active WU
- 3 X 2km USports Loop with 3min (7:57, 7:41, 7:17 (spiked))
- 15min CD

Very good workout this morning. Felt rested and legs were responsive for the first time in a long time. First loop was super controlled. Pushed the 2nd loop and then was in pretty deep on the last loop. Hands on knees for about 15s at the end.

Running 10:00 [3] 2.0 km (5:00 / km)

Easy shake out with Rebekkah on the USports course.

Friday Nov 10, 2017 #

Running 30:00 [3] 6.0 km (5:00 / km)

Ran 3 loops of the USports course in Victoria with Rebekkah. Feeling good. Good stretch after.

Thursday Nov 9, 2017 #

Running 1:01:23 [3] 12.0 km (5:07 / km)

Ran my hour loop in Shuniah this morning. Sore and tired but less so than on past Thursdays.

Wednesday Nov 8, 2017 #

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

- 20min WU
- 3 X (1, 2, 1min hard with 1min jog) with 2min jog between sets
- 18min CD

Very good and very tough workout this morning on the LPH trails with Kevin. I went out hard on the first 1min and struggled from there. Lots of dry heaving on the 2nd but managed to stay with Kevin the whole way. We are finishing further down the trail that we have in the past so we must be running faster.

Tuesday Nov 7, 2017 #

Running 30:00 [3] 6.0 km (5:00 / km)

Ran at Kamview during the night "race" out there. I actually felt really good - much more energy and less sore than this morning.

Running 45:00 [3] 6.0 km (7:30 / km)

Pool WO - 2 X (4 X 90s hard with 30s rec) with 45s between sets

Really sore this morning. Felt tired and beat down but got the work done. Most of the team is racing tonight so I got to do this with the small group that worked out this morning.

Monday Nov 6, 2017 #

Running 2:04:35 [3] 25.0 km (4:59 / km)

Ran two loops of my hour loop in Shuniah. Very sore (hip flexors) and tired to start. Did some good running from about 1:15 to 1:45. Better than previous long runs but I am so sore from Saturday's speed work.

Sunday Nov 5, 2017 #

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

One hour run at Murphy's Point Park early this morning. Sore and tired to start but not nearly as bad as I have felt the day after some workouts this fall. Decent quality.

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