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Training Log Archive: Zimmers

In the 7 days ending May 12:

activity # timemileskm+m
  Running9 10:20:00 96.62(6:25) 155.49(3:59)
  Eliptical1 1:15:00 4.66(16:06) 7.5(10:00)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total11 12:20:00 104.07(7:07) 167.49(4:25)

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Saturday May 12 #

6 AM

Running 1:30:00 [5] 23.5 km (3:50 / km)
shoes: Nike Zoom Vapour Fly 4%

Dress Rehersal for 10 miler
5mile WU + 5mile (race effort or above) + ~ 5mile CD

Really happy with this.
WU 34:08
5mi Hard 25:39
CD to 1:30:00

This went better than expected. Did not feel good during warm up and the first mile I felt slow, sluggish, an just awful. I guessing I ran a 5:25 for the first mile at best. Breathing was good but it was just the legs not feeling good.

Really.... it the first real workout I have done since Boston IMO so that's to be expected. Gonna work and form and leg turn over this week.
5 PM

Running 30:00 [3] 6.67 km (4:30 / km)

Easy shake out out at camp ... no issues

Friday May 11 #

5 AM

Eliptical 1:15:00 [3] 7.5 km (10:00 / km)

Easy steady state ellipticizer this morning. Gonna try cross training on friday to get things a break.

Thursday May 10 #

6 AM

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

Preactive
Lower leg strength
Roll
35 run
Drills
4 x strides

Pretty decent... felt okay
3 PM

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

Decent hour... stayed on grass for 93% of the run

Wednesday May 9 #

Running 2:15:00 [3] 30.0 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Decent run. Had some achilles pain sporadically throughout the run for some reason. Glad the rain held off.

30hoh
Hip mobility
roll/stretch
ice shin and both achilles.

Tuesday May 8 #

5 AM

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

6min swim kick
2 x Drills
The Classic Pool Workout
2 x Drills
6min swim kick

Pretty good in the pool today. Water was really warm at Movati and some of the old ladies weren't happy that I was splashing around. Thought pool was deep enough for deepwater running but it only goes to 5.5 feet so I drills and swimming again.
3 PM

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

Pretty good run today

Hip Mobility
4 x strides on the turf at St. Pats after

Monday May 7 #

6 AM

Running 30:00 [3] 6.67 km (4:30 / km)

Easy 30 this morning. Legs and what not felt pretty good. Both achilles were much better.
3 PM

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

20WU + 20(2:30/:30) +20CD

Not an awesome workout but got a really good effort in. Didn't feel like running from the 1st minute in of the warm up but still managed to get something useful from it.

Sunday May 6 #

6 AM

Running 1:45:00 [3] 23.33 mi (4:30 / mi)
shoes: Ascis GT-2000 V5 - Gecko Green

75am
30pm

Good run ... no shin pain at all. Right Achilles pretty good .... left Achilles still sore but it only hurt for first 7 minutes of run... lasted a little longer in the pm

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