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Training Log Archive: Kiperly

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running7 7:15:00 52.2(8:20) 84.0(5:11)
  Total7 7:15:00 52.2(8:20) 84.0(5:11)
averages - sleep:8.7 weight:362.7lbs

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Saturday Nov 18, 2017 #

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

Easy 30min run around James St Park before practice this morning. Legs felt surprisingly good considering yesterday's workout.

Friday Nov 17, 2017 #

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

- 10min WU, 10min strong off day, 10min hard but controlled
- 5min and spike up
- 2 X (7 X 150m with 30s rest) with 2min between sets
- 15min CD

Good workout, I debated doing this today as I was feeling sick all week but just decided to get it done. The first 30min felt great, really held back on the first 10min, the 2nd 10min was tough because I was trying to work harder but still hold back, last 10min was really strong.

The 150's were tough, I was in deep after 3 but they went by really fast and I just focused on one at a time. Speed and ability to deal with Lactic Acid felt better than last time (2weeks ago) that I did a workout like this.

Thursday Nov 16, 2017 #

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

Was planning on doing 1h but then realised that I would only need 30min to hit mileage for the week.

I was happy to run shorter - still feeling on the verge of getting sick.

Wednesday Nov 15, 2017 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:9.0 weight:361.6lbs

- 20min WU
- 4 X 5min @ Tempo with 1min jog
- 17min CD

Feeling very tired today - still on the edge of getting sick. Trails were icy and it made footing rough but still managed to hit the right effort. Another day of struggle, another day of growth.

Tuesday Nov 14, 2017 #

Running 45:00 [3] 9.0 km (5:00 / km)
slept:10.0 weight:363.8lbs

So tired. Amazing sleep last night but still not enough. Feeling like I am on the verge of getting sick - need to sleep lots and stay healthy.

Ran 45min on the river trails and GC with Shannon before Pool. Legs felt great.

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

Pool - 6min swim and kick, 2 X drills, 4 X (60, 45, 30, 15s with 15s) with 45s, DER to 45min

Tough day - worked hard.

Monday Nov 13, 2017 #

Running 45:00 [3] 9.0 km (5:00 / km)
slept:7.0

So tired. Left for the Victoria Airport at 4:15am and travelled all day.

Ran with Rebekkah at LPH when we got home. Legs felt awesome. Did lots of stretching and contrast bathing this weekend and it really works. Now I just need to sleep.

Sunday Nov 12, 2017 #

Running 2:00:00 [3] 24.0 km (5:00 / km)

Ran on some awesome trials at Theisen Lake Park just outside of Victoria this morning. Legs felt very good considering yesterday's workout. I stretched really well after the workout and had a very cold bath, hot tub, and cold bath in the afternoon and it seems to have really helped.

Run was one of the better long runs I have had. It didn't really get tough until the last 15min or so.

Trails were amazing.

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