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Training Log Archive: Kiperly

In the 7 days ending Feb 10, 2018:

activity # timemileskm+m
  Running7 6:30:00 48.47(8:03) 78.0(5:00)
  Pool Workout1 45:00 3.73(12:04) 6.0(7:30)
  Total7 7:15:00 52.2(8:20) 84.0(5:11)
averages - weight:167lbs

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Saturday Feb 10, 2018 #

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

- 20min WU, 5 X 3min hard with 2min jog, 17min CD

Ran this morning in Boston before the meet. Legs still sore despite the stretching and ice bath yesterday but the started feeling better as the WU went on.

Overall a good workout but not as hard as I have gone the last few weeks with the guys. Pushed hard on the last two and I was really working the last 1 - 2min.

Ran on a park close to our apartment and was able to run on gravel and grass for most of it with a few icy spots. Ran the last one on a 400m outdoor track so the footing was good there. Nice to run in shorts.

Friday Feb 9, 2018 #

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

Easy run from the apartment in Boston. Really good stretch and then ice bath after.

Thursday Feb 8, 2018 #

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

Easy run from the track in Boston. Legs very tired and sore.

Wednesday Feb 7, 2018 #

Running 1:20:00 [3] 16.0 km (5:00 / km)

Pretty good run today, I definitely noticed the ice tub and stretching I did yesterday. I need to make this a daily thing.

Ran with Poppy from Centennial and into Shuniah. Strong effort throughout.

Tuesday Feb 6, 2018 #

Running 40:00 [3] 8.0 km (5:00 / km)

Good run with Shannon today. Energy was good but I have to stretch more, especially the hip flexors. Good stretch and ice bath after.

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

- 6min swim and kick, 2 X drills, 2 X (15s, 30s, 45, 60s, 60s, 45s, 30s, 15s) with 60s between sets, DWR to 45min

- Overall good. My mind wandered on the drills and first set and I constantly had to bring it back. The last set was very good - I pictured myself in the 10mile and every 6 strides (about 6s) I visualised a mile. I got in very deep especially on the last 45s where I was all out from the start.

HR = 28

Monday Feb 5, 2018 #

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

Good 60min run on the hospital trails. Tired and sore but still moving well.

Sunday Feb 4, 2018 #

Running 1:30:00 [3] 18.0 km (5:00 / km)

Wow! That was cold. I felt really good and strong for the first 75min and felt like I was holding myself back at times. Ran with Paige from about 30 - 75min and felt really smooth and efficient. Last 15min my face froze, literally. Tough but still got the work done.

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