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Training Log Archive: twhite23

In the 7 days ending Oct 8:

activity # timemileskm+m
  Run6 9:15:00 70.01(7:56) 112.67(4:56)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total6 10:00:00 72.8(8:14) 117.17(5:07)

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Saturday Oct 8 #

Run 2:00:00 [3] 19.0 km (6:19 / km)

15min WU
6 x mile with 5min between
20min CD

Workout was really good! I would say my best VO2 max workout ever. Went a little too hard as a group for the first two and I think that really hurt our progression but it was still consistent. Second to last one wasn't what I wanted and admiringly bitched out a bit but still happy with the overall day

Thursday Oct 6 #

Run 1:30:00 [3] 20.0 km (4:30 / km)

30 min in the morning was good and hour in the evening was good

Wednesday Oct 5 #

Run 1:30:00 [3] 17.0 km (5:18 / km)

Full loop - 2 x half loop - Full loop

Workout was okay. One of those workouts where you feel like you're killing it and then you look down at your watch and the time doesn't reflect but effort was still good

Tuesday Oct 4 #

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

Pre + Leg swings + Ass class
Hip + Drills + Strides
Strength X
Roll and stretch
Pool was okay. Had fun today.

Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegs 33 Blue/ Green

Good run with Joe through the hospital trails. Felt really tired to start but felt good halfway through and really rolled the last half feeling good. Some good stretching afterwards.

Monday Oct 3 #

Run 1:30:00 [3] 20.0 km (4:30 / km)

20 min shakeout in the AM wasn't good. Felt very tired and sluggish.

20min WU
2 x (5 x 2min-1min)
20min CD with 3 hill strides
Push and sit
Roll and stretch

Workout was pretty good. Felt terrible for the first half but it got much better. Rolled with Gavin and Jo and worked well. Happy with it

Sunday Oct 2 #

Run 1:45:00 [3] 23.33 km (4:30 / km)
shoes: Nike Pegs 33 Blue/ Green

Pre + Leg swings + Ass class + Lunges
1:45 run
HOH drills
Hip + Strength X
Roll andf stretch
Ice in river

Great run today... Probably the best of the season so far. Ran as a group the entire time progressing throughout the run. I personally felt very smooth and the quality was awesome. Effort was exactly what it should be on long run

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