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Training Log Archive: Kiperly

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Running7 4:27:21 33.55 54.0
  Total7 4:27:21 33.55 54.0

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Saturday Nov 25, 2017 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

- 10min WU
- 10min Active
- Canadian Masters XC Champs 8km (29:51 - 39th place)
- 20min CD

I was really pleased with this. Focus on the first lap was "no push" which was hard because everyone seemed to be determined to get out hard. Passed a lot of people on the 2nd half of the 1st lap even though I was still running easy. 2nd lap I slowly increase the effort and passed a bunch more people.

At halfway I set a goal to pass 10 more people before the finish - this helped me get in deep. Spent a lot of the last 4km on the vomit threshold and did a fair amount of dry heaving.

I had passed 10 people but with 200m to go a guy passed me hard and instead of using him I focused on "if I go now I will puke before the finish" and let him go. I am disappointed that I settled instead of got everything out of myself but other than the last 200m the race was great.

Friday Nov 24, 2017 #

Running 27:20 [3] 6.0 km (4:33 / km)

Ran 6km on the course today. Was feeling sick as the travel day went on, b the time I ran I didn't feel sick but run was hard - body was tired and sore.

Thursday Nov 23, 2017 #

Running 1 [3]

Planned day off.

Wednesday Nov 22, 2017 #

Running 42:00 [3] 8.5 km (4:56 / km)

- 15min WU, 12min of 3:30 steady right into 30s surge, 15min CD

Good last workout before nationals. Felt pretty good, not as sick.

Tuesday Nov 21, 2017 #

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

Debated running and pool today but I was feeling sick and run done. Ended up doing a 30min run and going in the sauna. Run was okay.

Monday Nov 20, 2017 #

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

Good run this morning from Centennial. Felt much better than I have the last couple of days.

Sunday Nov 19, 2017 #

Running 38:00 [3] 7.5 km (5:04 / km)

Today was Shannon's 4,000th day running in a row. Yes over 10 years of running everyday.

To commemorate the event we did the original run from the fieldhouse over to the end of the hospital trails and back.

Feeling tired and not great but got the work done.

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