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Training Log Archive: Zimmers

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Running8 9:15:00 76.64(7:15) 123.33(4:30)
  Water Running1 50:00 3.11(16:06) 5.0(10:00)
  Eliptical1 30:00 1.86(16:06) 3.0(10:00)
  Total10 10:35:00 81.61(7:47) 131.33(4:50)

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Saturday Nov 18, 2017 #

9 AM

Running 1:35:00 [3] 21.11 km (4:30 / km)
shoes: Adidas Boston Boost (Black)

Preactive + glute activation
12WU + 12@Strong Off Day + 12@Tempo (ish)
Full Active
4 x 1km @ 10race effort rolling each down /3mins
15CD

This was good. The last 12 of 36 I was working at a good effort but I was comfortable. The km’s were good too as Dman and I worked well together and progressed nicely through each one. Couldn’t produce the big speed on the last two laps as Dman pulled away and opened a little gap. Don’t think I’ve run a km under 3:00 min in like 7 months so.

Times for km’s
3:13, 3:09, 3:03, 2:56

Friday Nov 17, 2017 #

3 PM

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

Solid run despite the snow.

stretch and roll
12min ice bath. (nice fresh snow to fill up tub)

Thursday Nov 16, 2017 #

6 AM

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

Preactive + Roll
Lower Leg Strength
35min Barefooty
Hip Mobility
3 x Drills
2 x Strides
4 x Speed Ladder Drills
1 x All out stride

Nice causal round and round today! I'm really glad I'm back to Thursday stuff and getting the strides in. Also really glad we back to speed ladder because I feel it make me faster.

Wouldn't mind doing some Brazilians and excels for a couple weeks. Just a couple though :)
4 PM

Running 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Solid run with dman this afternoon... we took it pretty easy and just put some time as we both were starting to feel the 200’s from yesterday

Wednesday Nov 15, 2017 #

5 AM

Eliptical 30:00 [3] 3.0 km (10:00 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Easy 30 on the ellipticizer this morning. Was going to run but I'm still not feeling good and legs feel terrible. Elliptical did not feel good either unlike last week :(
4 PM

Running (Blizzard Running!) 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Adidas Adios Boost 3

Preactive + roll
WU to CRR ~ 13:30
1km@Tempo (3:35)
1km@Race Effort (3:26)
2mins
3(5x200m /:40) /:80 - spike up after 2nd set
2mins
1km@Race Effort with spikes (3:12)

This was by far the worst conditions I've ever trained in. I've run in colder and potentially windy weather at Gratton but at least footing wasn't too bad. Got in a good effort and really focused on shorter quick steps. Bailed HARD once and almost mugged a few more times. I knew footing was gonna be garbo so I put 11mm pins in my spikes pre workout. Once spikes were on the footing was 1000x better.

Did some extra stretching at home after since the hip flexors took a beating.

Tuesday Nov 14, 2017 #

7 AM

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

Usually Preactive
Roll
Okie dokie ball?

6min Swim/Kick (x2)
2 x A/B/C/ Drills
Running A's (Pool Workout #2)
DWR 12min

Felt much better this morning but by no means normal. Basically workout as hard as I could. Water felt extremely warm today for some reason .... but that probably just my body reacting to whatever it fighting.
3 PM

Running 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Decent run despite feeling terrible. Hoping that whatever I’ve gotta going on inside the body is what is making me feel terrible because last two days have been brutes! Was getting pretty fired up after weds and sat last week. I don’t have time to miss stuff right now...

5 x strides after

Monday Nov 13, 2017 #

4 PM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Adidas Boston Boost (Black)

Usually preact
15up + 10@Tempo, 2min + 2 x 5min (:30float/:30surge) /2min + 15Cd
Bailed - run for 45mins

Have not felt this awful in a long time. Was super nauseous and dizzy. Fresh air helped a little but once I started running it took everything I had just to keep moving forward. Ended up not even been able to keep up with the warm up so I just ran for a long as I could at whatever pace. Threw up a couple times while running which was a new experience.

Sunday Nov 12, 2017 #

6 AM

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

Good early long run. Stuck to the roads because past history the cookie dough snow causes hip issues afterwards and my hips were already sore this morning after yesterday despite a lot a flexibility stuff over the course of the day. Hit up Edward-Oliver-Belrose-John-High-Memorial-Simpson-Walsh-James-Edward-Churchill. Good Tbay tour!

30 HOH
Hip Mobility
Stretch/Roll/Ice

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