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Training Log Archive: jessicashaw10

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running5 5:19:00 42.25(7:33) 68.0(4:41)
  Pool 1 50:00 3.11(16:06) 5.0(10:00)
  Total6 6:09:00 45.36(8:08) 73.0(5:03)

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SuMoTuWeThFrSa

Saturday Oct 15, 2016 #

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

Foam roll
20 min warmup, 5km race xc race (10th/94)
15 min cooldown

Today was decent. Definitely a rust buster! I felt strong today but I don't think the tank was emptied. I had a bit of a foot issue with my new spikes which didn't end so well but overall happy

Thursday Oct 13, 2016 #

Running 45:00 [3] 9.0 km (5:00 / km)

Down mileage week
Easy 45 min off day run in the trails
Foam roll

Wednesday Oct 12, 2016 #

Running 1:15:00 [3] 16.0 km (4:41 / km)

Foam roll, 15 min warmup and preActive
Huskies workout;
2km (hilly grass loop - 7:42) 2 min recovery
2km more flat grass loop - 7:28) 2 min recovery
1km: 3:21
3x300m hill loops, 2 min recovery, 3x300m flat grass loops, right into 15 min cooldown

Tuesday Oct 11, 2016 #

Pool 50:00 [3] 5.0 km (10:00 / km)

Foam roll
50 min pool workout: 15 mins of warmup swim, 10 mins of race pace, skips, 10 mins with flutterboard 15 mins of deep water run

Monday Oct 10, 2016 #

Running 1:09:00 [3] 16.0 km (4:19 / km)

Solid 10 miler today with Beatrice
We were cruising felt really strong pace was pushed for me

Sunday Oct 9, 2016 #

Running 1:10:00 [3] 15.0 km (4:40 / km)

Down week: long run
1:10 long run in the trails
Foam roll

Above average day felt like I was flying and legs were fresh shockingly after yesterday

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