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Training Log Archive: Kiperly

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running7 7:09:15 54.68(7:51) 88.0(4:53)
  Pool Workout1 45:00 3.73(12:04) 6.0(7:30)
  Total7 7:54:15 58.41(8:07) 94.0(5:03)
averages - weight:170lbs

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Saturday Apr 13 #

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

After practice - nice run from Centennial with Popcorn.

Friday Apr 12 #

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

Good - not too sore from yesterday.

Thursday Apr 11 #

Running 1:09:15 [3] 16.0 km (4:20 / km)
weight:170lbs

- 20min WU, 6min @ Tempo, 2min jog, 1, 2, 3, 3, 2, 1min hard with 2min jog after the 3mins and 1min after everything else, 2min jog, 6min @ Tempo, 15min CD

Really good workout today. Did it on the bike path around Boulevard Lake solo - lap times were 23:49, 21:52, 23:34. Was a bit apprehensive going in but I felt really strong once I got through the first tempo. Pavement did not seem to be an issue.

Wednesday Apr 10 #

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

Solid run with Balabuck in Centennial.

Tuesday Apr 9 #

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

Ended up doing this later in the day than I would have wanted but still decent. From Cascades and into Shuniah.

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

Pool WO with the team - 2 X (90s - 15s by 15s)

Really good, worked hard on everything.

Monday Apr 8 #

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

The plan was 2h on pavement but my legs were still not recovered from the race. 1h was a struggle - I will run again this afternoon on gravel to get the mileage up. Ran from my house and up Onion Lake Rd.

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

Easy run on Gratton during practice. Legs still adapting.

Sunday Apr 7 #

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

Good run in Cascades.

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