Training Log Archive: daniellethielIn the 7 days ending Aug 27, 2016:
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Thursday Aug 25, 2016 #
10 AM
Bike 1:00:23 [3] 14.7 mi (4:06 / mi)
Somewhat hard bike around the city - back of knee was sore//inflamed today - getting assessed tonight.
It was ok for the most part on the bike.
It was ok for the most part on the bike.
Wednesday Aug 24, 2016 #
8 AM
Run 21:00 [1] 4.0 km (5:15 / km)
shoes: Nike Zoom Pegasus 31
EASY 21 minutes -- rush to E Murphy to drop off car for kayak adventure
Meh, back of my knee hurt and despite setting alarm for 6:50 I didn't leave until like 8:00. Next week is going to be a rough adjustment LOL.
Meh, back of my knee hurt and despite setting alarm for 6:50 I didn't leave until like 8:00. Next week is going to be a rough adjustment LOL.
5 PM
Run 1:00:12 [3] 12.47 km (4:50 / km)
shoes: Nike Zoom Pegasus 31
24wu
5x 2ish min on 2ish min off
cd to home
roll & stretch
Got out and decided I felt like injecting some harder work into my run so did some relatively unstructured pick-ups. For the most part they were 2 minuters unless I forgot to stop or start on time. Rainbow Rd was the ultimate slog home; have been avoiding hills for the last week or so and FELT IT today. Back of knee was fine running but feels sore after. Also might have been telling myself it didn't hurt even though it was a minor ache. Probably time to head back to therapy.
Also stomach felt like garb today. Need to figure out what is triggering that.
5x 2ish min on 2ish min off
cd to home
roll & stretch
Got out and decided I felt like injecting some harder work into my run so did some relatively unstructured pick-ups. For the most part they were 2 minuters unless I forgot to stop or start on time. Rainbow Rd was the ultimate slog home; have been avoiding hills for the last week or so and FELT IT today. Back of knee was fine running but feels sore after. Also might have been telling myself it didn't hurt even though it was a minor ache. Probably time to head back to therapy.
Also stomach felt like garb today. Need to figure out what is triggering that.
Tuesday Aug 23, 2016 #
12 PM
Run 32:53 [1] 6.76 km (4:52 / km)
slept:8.0 shoes: Nike Zoom Pegasus 31
Started out slowly and then forced myself to pick it up. Maybe should've kept slogging along because my glutes were tired again from weights last night. Achilles felt good though. Right calf got all crampy by the end. I dunno if fatigue or dehydrated.
6 PM
Run 1:00:31 [1] 12.14 km (4:59 / km)
shoes: Nike Zoom Pegasus 31
With KL - pretty easy. Hit the trails for the middle 20 min. Glutes felt good this afternoon. Achilles is good too
Monday Aug 22, 2016 #
5 PM
Bike 45:00 [1]
15min HARD on Alice to Saville
KL Weight Routine:
Act
3x 15kg plate deep squat w heel raise
3x 26kg hang clean (focus on form)
2x eccentric hamstring curl
30min on stationary bike at Saville
10min EZ commute home
KL Weight Routine:
Act
3x 15kg plate deep squat w heel raise
3x 26kg hang clean (focus on form)
2x eccentric hamstring curl
30min on stationary bike at Saville
10min EZ commute home
Sunday Aug 21, 2016 #
10 AM
Run long 1:45:00 [3] 23.03 km (4:34 / km)
Act
1h45 (unplanned) progressive long run at Radowits Farm
Stretch
Solid effort w KL. Steady 4:40-4:45 type effort on the way out, and started slowly increasing the pace on the way back until the last few k were 4:10/4:05/4:00/3:57. Surprised I had this much in me. Longest run ever! Hip flexors/glutes were tired by 75min but just kept grinding.
1h45 (unplanned) progressive long run at Radowits Farm
Stretch
Solid effort w KL. Steady 4:40-4:45 type effort on the way out, and started slowly increasing the pace on the way back until the last few k were 4:10/4:05/4:00/3:57. Surprised I had this much in me. Longest run ever! Hip flexors/glutes were tired by 75min but just kept grinding.