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Training Log Archive: Zimmers

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Running8 6:04:08 52.06(7:00) 83.78(4:21)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total9 6:49:08 54.85(7:28) 88.28(4:38)

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SuMoTuWeThFrSa

Saturday Nov 25, 2017 #

2 PM

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

Warm up and cool down.
3 PM

Running race 33:53 [5] 10.0 km (3:23 / km)

Really happy with the effort for this race. Not happy with placing but it was about the best I could have hoped for. I really left everything out of the course so... you can't ask to much more. Went out pretty hard making sure I didn't have to deal with too much jostling and then settled in. Lots of people were passing me after first 600m but I didn't worry about it. I just kept running and focused on my pre race plan.... nobody was going to pass me after 5km.

Unfortunately about 3 guys passed me from 5-7.5km but I figured it would not be a let done if I could get them on the last lap. Nonetheless I increased effort and ran the last lap for pretty much all I was worth. Managed to past the group and pick off two more guys in the last KM. Sprinted the last 400m uphill with all I had. Knowing there was really nothing else left in the tank made me feel pretty good about my efforts for the day. Unfortunately, I am not really fit and need to bring this kind of race attitude to races when I am fit!!!

Moving forward....

Friday Nov 24, 2017 #

2 PM

Running 20:45 [3] 5.0 km (4:09 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Preactive + roll
2 Laps of course
3 x strides
Roll
Ice bath after supper

Good little run of the course with Conner ... oh sweet sweet grass and dirt how I’ve missed you

Thursday Nov 23, 2017 #

3 PM

Running 40:00 [3] 8.89 km (4:30 / km)

Pre-Act
Stretch and Roll
Lower Leg Strength
40 minute barefoot
Hip mobility
Drills
Strides
Basic Strength (Some)
Stretch and Roll

Nice easy jog!

Wednesday Nov 22, 2017 #

4 PM

Running 47:00 [3] 10.44 km (4:30 / km)
shoes: Adidas Adios Boost 3

Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
10 mins of tempo
2mins
3x1mix1min
15 down
Hip mobility
Sit and Push
Stretch and Roll

Was able to get in the effort today with tempo. Fast stuff I just tried to turn over the legs as quick as possible.

Tuesday Nov 21, 2017 #

7 AM

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

Usually Preactive + Rolling
6min Swim/Kick
2 x A/B/C Drills
4 x (:60, :45, :30, :15 /:15) /:45
DWR 10min

Solid workout today. Really felt the hammy's on the C Drills this time.
4 PM

Running 46:30 [3] 10.33 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Good run with Dman. Wickid windy out there and it didn’t seem like any direction was any better. Last 15 minutes was certainly best running though.

Monday Nov 20, 2017 #

4 PM

Running 1:01:00 [3] 13.56 km (4:30 / km)
shoes: Adidas Adios Boost 3

Preactive + Roll
Glute Activation
20UP + 20@3:30/:30 + 21CD
Hip Mob
Push Sit
Roll
Ice Bath

This was an awesome workout. No question best steady/surge of the season. Dman and I were rolling hard right from the beginning. A couple of the icier sections I feel off from Dman but was able to caught back up on the pavement until he finally got away from me on the last rep. Overall... excellent.

Sunday Nov 19, 2017 #

7 AM

Running 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Easy recovery week long run. Told a while to get going and I am pretty tired/sore from yesterday.

20HOH
Hip Mobility
Ab work
Roll
Ice (wife hates that I throw snow in the tub because it makes it filthy!) oh well!

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