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Training Log Archive: Kiperly

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running5 4:44:00 34.8(8:10) 56.0(5:04)
  XC Skiing2 1:45:00 6.52(16:06) 10.5(10:00)
  Stretching and Icing2 1:30:00
  Total5 7:59:00 41.32 66.5

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Friday Jan 24 #

Running 32:00 [3] 6.0 km (5:20 / km)

Run on the hospital trails with Popcorn. Body sore but feeling better than Wednesday, both achillies still tight.

Wednesday Jan 22 #

Running 35:00 [3] 7.0 km (5:00 / km)

Ran the hospital trails from Junot. Body sore but a bit less than yesterday. L achillies needs work.

Tuesday Jan 21 #

XC Skiing 1:15:00 [3] 7.5 km (10:00 / km)

Skied with Gavin today to give the body a bit of a break. Achillies is still sore but not as much, did lots of stretching this morning. Nice ski, from Centennial, up hydro hill, across the new mountain bike trail into trowbridge, across the campground and up the north branch on the river to the first house and back (except cutting out the new trail).

Fun - some sketchy downhills in the new trail but I survived. Nice on the river.

Running 50:00 [3] 10.0 km (5:00 / km)

Ran with Shannon - Sore and tired to start but decent run.

Monday Jan 20 #

Running 1:07:00 [3] 13.0 km (5:09 / km)

From LU:
- WU Loop (19:11)
- Full Active WU (17:18)
- 200m (36.5)
- 10min of circuit (20 FH, 20 DK, 40 crunches, 20 SM) X 3 (9:56)
- WU Loop (18:58)

Wow - I am sore. Feet and achilles really tight. First WU loop was rough and then better after that. Feeling stronger on the Active and circuit. Last WU loop was better.

Stretching and Icing 30:00 [3]

Achillies very tight.

Sunday Jan 19 #

Running 1:40:00 [3] 20.0 km (5:00 / km)

So much snow. I was going to run from my house on any plowed sidewalks I could find but instead decided to run down Arundel across the bottom of the Bluffs and into Centennial. Ran some trails in Shuniah that had knee deep snow. Good run - feeling tired and a bit beat up and strong.

5 X (20 Hindu Squats, 10 regular push-ups)

Hard but getting easier and doesn't make me as sore.

Stretching and Icing 1:00:00 [3]

Good stretch and ice at the hangar after my run.

XC Skiing 30:00 [3] 3.0 km (10:00 / km)

Easy ski at Tapiola on the way home. I was a beautiful day so despite being tired I got in a quick ski. Did the 3.5km loop plus the field.

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