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Training Log Archive: ktree

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running11 11:18:00 93.66(7:14) 150.72(4:30)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total12 12:03:00 96.45(7:30) 155.22(4:39)

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SuMoTuWeThFrSa

Saturday Oct 8, 2016 #

9 AM

Running 1:23:00 [3] 18.5 km (4:29 / km)

Pre-act, 15WU Active, 3min tempo 6x1mile @Vo2 max with 5mins b/w
- 4:38, 4:38, 4:47, 4:43, 4:43, 4:25
20cd, push/sit Roll/rope
Today was okay. First 2 were decent, the next 3 I struggled to relax and focus, the the Last one was good when I had the guys to run with /catch. Kind of felt like I forgot how to run today but all in all not a bad go. Lots of tightness in my glutes and low back/external hip rotators, definitely was restricting. Left quad very tight
5 PM

Running 45:00 [3] 10.0 km (4:30 / km)

Decent run this afternoon. Tight from this morning but quad didn't feel as sore

Friday Oct 7, 2016 #

3 PM

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

Short run today. Quad sore so wanted to take it easy. Get ready for tomorrow

Thursday Oct 6, 2016 #

7 AM

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

Pre-act
Solid run this morning. Quad was alright to start but got quite sore between 30-35mins.
HM, drills
StrengthX
Roll/rope
1 PM

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

Good run this afternoon. Quad wasn't as sore as this morning but still felt it
Roll/stretch throughout the evening

Wednesday Oct 5, 2016 #

9 AM

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

Decent run this morning. Left quad sore
4 PM

Running 1:20:00 [3] 17.78 km (4:30 / km)

Pre-act, 15wu, active, 4min jog
Full loop, 2xhalf, Full loop with 2min at start, 1min b/w halves
- 9:37, 4:49, 4:48, 9:30
15cd, push/sit
Roll/rope
Really solid workout tonight. Most likey my fastest half loop/loop workout. Legs were mileage tired and sore. Quad was sore during warm up but didn't bother me during the workout portion.

Tuesday Oct 4, 2016 #

7 AM

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

Solid pool workout today. Quads both a bit sore this morning
3 PM

Running 1:10:00 [3] 15.56 km (4:30 / km)

Solid run with Derek this afternoon. Left hip area sore to start although almost certainly from Rodney.

Monday Oct 3, 2016 #

9 AM

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

Good yog this morning. Haven't felt that good in the first 15mins of a run in a while so that was nice
5 PM

Running 1:10:00 [3] 15.56 km (4:30 / km)

Pre-act, 20Wu
2x 5x2min @5k effort and faster with 1min b/w and 2mins b/w sets
20cd + 3hill strides
Push/sit, roll/rope
Awesome workout today. Effort was great and was flying. Quad was a bit sore and hips in general tight.

Sunday Oct 2, 2016 #

10 AM

Running 2:00:00 [3] 26.67 km (4:30 / km)

Pre-act
LR
30xHoH drills, HM
StrengthX
Roll/rope/ice
Awesome run with the guys again today. Little sore in my quad but other than that felt pretty good

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