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Training Log Archive: ktree

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running10 9:23:00 77.74(7:15) 125.11(4:30)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total11 10:08:00 80.54(7:33) 129.61(4:41)

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Saturday Oct 1, 2016 #

11 AM

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

Pre-act
1hr run
HM, drills
StrengthX
Roll/rope/pizza/pie
Awesome run with the lads today. Fun running with the group and getting some good work in

Friday Sep 30, 2016 #

9 AM

Running 15:00 [3] 3.33 km (4:30 / km)

Good shakeout this morning. Feeling good and ready to go
5 PM

Running 1:23:00 [3] 18.44 km (4:30 / km)

Pre-act, 15wu
Active, 3min tempo
8k Eau Claire
30Cd
Solid day today. Harder effort than griak I think but certainly more focused and aware during the race. On to the next!

Thursday Sep 29, 2016 #

9 AM

Running 46:00 [3] 10.22 km (4:30 / km)

Good run with ty guy this morning. Legs were a bit sore and tired from yesterday but felt better by the end

Wednesday Sep 28, 2016 #

9 AM

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

Decent run this morning. Legs a bit tired and left Achilles a bit sore but otherwise all good
5 PM

Running 1:13:00 [3] 16.22 km (4:30 / km)

Pre-act, 15WU
15min @tempo
2mins - spikes on
2x 1,2,1mins pretty quick with 1mins b/with reps 2mins b/with sets
2mins - spikes off
10mins @tempo
15CD, push/sit
Roll/rope/ice
Solid workout today. Tempo was smooth and controlled, 2nd tempo was faster than the first but relaxed. 1,2,1 was quick and got some lactic in the legs. Left quad (the sore one) got tight and sore on cool down. Noticed it get worse each time I ran through one of the drainage ditches or any section of a quick up and down

Tuesday Sep 27, 2016 #

7 AM

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

Solid pool this morning. Worked hard and was pretty tired by the end
11 AM

Running 1:01:00 [3] 13.56 km (4:30 / km)

Solid run with derek this afternoon. Left Achilles felt a bit weak (same one as the spring) and quad was a touch sore
Roll/stretch

Monday Sep 26, 2016 #

9 AM

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

Good run this morning. Legs fairly tired but felt better in the 2nd half
5 PM

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

Pre-act, 20WU
20mins of 1:45/:15
20cd + 3xhill strides
Push/sit
Roll / rope
Awesome workout tonight. Felt strong and had great transitions. Mentally felt really easy tonight with only 20mins of work. Right glute was a bit tightend up but other than that felt pretty good

Sunday Sep 25, 2016 #

9 AM

Running 1:45:00 [3] 23.33 km (4:30 / km)

Pre-act
LR
Drills, HM
StrengthX
Solid run today, no sorenwas from yesterday. Legs and hips got tired towards the end

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