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Training Log Archive: Zimmers

In the 7 days ending Nov 11:

activity # timemileskm+m
  Running9 9:05:00 76.39(7:08) 122.94(4:26)
  Eliptical2 1:45:00 6.52(16:06) 10.5(10:00)
  Total11 10:50:00 82.92(7:50) 133.44(4:52)

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Saturday Nov 11 #

9 AM

Running 1:15:00 [5] 18.5 km (4:03 / km)
shoes: Adidas Boston Boost (Black)

Preactive
Glute act
10up + 5min active stuff
4 x full loop progression run
CD to 75

Really good effort wise but times were junk. Decent amount of snow on the trails ... maybe 3”. It got progressively worse once it got packed over too and the faster you ran the higher the slip percentage ... Meh ... got in a true Saturday effort

Times for loops 12:30, 11:45, 11:18, 10:55
3 PM

Running 25:00 [3] 5.56 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

25 easy shake out

Friday Nov 10 #

3 PM

Running 50:00 [3] 11.11 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

SOLID

Thursday Nov 9 #

6 AM

Running (Barefooty) 35:00 [3] 7.78 km (4:30 / km)

Preactivate + Roll
35 barefooty
3 x drills
6 x strides

Good deal this morning!
3 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Solid hour with Derek today. "It's frickin' freezing in here Mr. Bigglesworth!"

Wednesday Nov 8 #

6 AM

Eliptical 1:00:00 [3] 6.0 km (10:00 / km)

Above average hour on the elliptical this morning followed by some glute stuff and rolling.
5 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Adidas Boston Boost (Black)

Preactivation + Roll + Glute Activation
15up
4 x (1min, 2min, 1min @5km /1min) /2min
15cd

Really solid effort today. I was finally able to get things rolling today. Really surprised that I felt pretty good after an all out effort last night at Kamview. Maybe that what I needed to do to get things moving.

Tuesday Nov 7 #

6 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)

Preactive
15UP + Full Active + extra strides
5.5km trial race 19:22
20CD
Hip Mobility
Push and Sit
Roll once I got home.

This was interesting and crazy with the ice and darkness in certain areas. At times I was just praying there was not a pothole where I was stepping.

Anyways as for the race ... was not at all ready off the start. Guy was just like "k go" and I was out the back end instantly. First 4min were crazy fast and then I had to tone it down and try and settle in. The rolling hills absolutely kicked my ass!!!! any momentum I had going was lost and then trying to get it going on just drained me.... god I got to lose some WEIGHT! worked super hard and managed to work my way back close to Derek by the end. Basically finished completed out of gas! Have not worked that hard in a race for a LONG time.

Monday Nov 6 #

5 AM

Eliptical 45:00 [3] 4.5 km (10:00 / km)

Glute strength routine
Roll
45min elliptical
Abs
Roll
4 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Easy hour since we are racing kamview trial race tomorrow. Glad we didn't do a workout because my legs were super sore from saturday's workout and from doing squats at the gym.

Sunday Nov 5 #

7 AM

Running long 2:00:00 [3] 26.67 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Easy 2hr
30 HOH
Glute Strength
Hamstring strength
Heel Drops
Abs.

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