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Training Log Archive: Kiperly

In the 7 days ending May 29:

activity # timemileskm+m
  Running7 7:33:00 58.41(7:45) 94.0(4:49)
  Total7 7:33:00 58.41(7:45) 94.0(4:49)
averages - weight:165lbs

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Saturday May 29 #

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

Ran with Sharon from my house this morning. Felt pretty rested and not sore.

Friday May 28 #

Running 2:03:00 [3] 24.0 km (5:08 / km)

Ran 3 X Tower Hill this morning with Andrew Smith. Best I have felt out there this year, actually felt like doing more but had to get back into town for home school.
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Thursday May 27 #

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

Same loop as yesterday but solo. Soreness mostly gone but still a bit tired.

Wednesday May 26 #

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

Ran with Gavin - started rough but was decent by the end. Diaphragm was still cramped to start but let go after about 15min.

Tuesday May 25 #

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

Slow, sore run this morning. I actually felt decent walking around when I woke up but the run was tough. My diaphragm cramp from yesterday was still there the first 10min making it hard to take a deep breath. Legs sore but nothing specific, calf good.

Monday May 24 #

Running 1:20:00 [3] 20.0 km (4:00 / km)
weight:165lbs

10mile Road Race

- 62:41 (31:07, 31:24)

Decent - I really didn't have a good idea of where my fitness was at. With starting a new job and then babying my calf the last month, I was very short on specific WOs.

After a long, tough week at work and doing this solo, motivation was low. Forced myself out the door and was more excited to be done that to be actually racing. Fought myself for about 4 miles before I finally accepted that I was doing this and that I should make the most of it. Got into a nice rhythm from about mile 6 - 9. Felt strong and cruisey on that stretch (maybe should have pushed more). Last mile was tough, for the second year in a row my diaphragm cramped pretty hard during the last mile and it was tough to breath. I looked at my watch for the first time with a mile to go and saw that if I ran about 6:30 that I would break 63min so I was pushing for that but it was not pretty. Calf was not an issue at all.

Dry heaved for a couple of minutes but recovered pretty fast.

To run faster I need to:

- Do many more specific WO's: I did this almost totally off of general fitness. I only did half of a 10mile specific WO.
- Rest more the week of: I only ran 56km the week before the 10mile but work kicked my ass with a number of late nights.
- Run with people: hopefully we are back to a real race next year.

Sunday May 23 #

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

Before work. Feeling good and rested.

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