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Training Log Archive: nfrank93

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Running6 7:02:00 50.95(8:17) 82.0(5:09)
  Biking2 3:20:00 12.43(16:06) 20.0(10:00)
  Pool workout1 45:00 2.8(16:06) 4.5(10:00)
  Cross training1 45:00 3.73(12:04) 6.0(7:30)
  Total7 11:52:00 69.9(10:11) 112.5(6:20)
averages - weight:146.8lbs

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Saturday Oct 8, 2016 #

Running 1:15:00 [3] 13.5 km (5:33 / km)

pre act, 15 WU, AWU, 5x1200m w/ 4 min rest, 15 CD, push and sit, rope, roll. 4:56 4:39 4:48 4:36 4:29 Going in I was excited but nervous, I really wanted to push my physical limits today and run the best workout yet. I started out pretty slow unintentionally, it just took a while for my body to warm up, I was still out of breath at the end. I focused on each one and worked to make each better. When I used to do VO2s I would kind of stop pushing after breathing as hard as I can, but today I kept pushing harder and harder despite my breathing, as long as I was driving my arms and pushing myself I didn't stop. I puked on my second last one recovery, woot.

Thursday Oct 6, 2016 #

Cross training 45:00 [3] 6.0 km (7:30 / km)

pre act, ass class, 10 min run, 10 min bike, 10 min ellip, 10 min circuit, 5 min run, hip mobility, drills, 2x strides, speed ladder, stride, strength, rope, roll.

So rough this morning, I feel so crappy. I got the work done and was focused and putting in the effort, but I'm so drained and shitty feeling. I didn't think I would make it through the morning.

Running 1:00:00 [3] 12.0 km (5:00 / km)

Run with Kip in Centennial. So rough, hurt from the start and the last 10-5 minutes finally felt decent. Everything hurts, including my soul, soul crushing week nearly over.

Wednesday Oct 5, 2016 #

Running 1:12:00 [3] 13.5 km (5:20 / km)

pre act, 15 WU, AWU, 2xhalf loop with 1 minute, full loop spiked, 15 CD, push and sit rope, roll.


In the hurt locker today, legs were so heavy starting at the WU. Really contemplated on making an excuse to not do the workout (sick, tired), but pushed through active and started. I went out strong and smooth, felt like a 7 minute mile, though. Happy with the time and focused on the second half loop to make it better, went pretty good. I felt so behind from the other ladies, kind of embarrassed I didn't start the full loop with them and was 1.5 minutes from them. The first half of the loop focused on the gains I'm making, cause it hurt so much, took a lot to convince myself to not stop and walk or just go home. Came to half at 6:50 where the previos full loop the first miler was 6:55, pretty happy that despite feeling like shit I've still gained some fitness and run faster shitty than when I did feeling good 2 weeks ago.

Definitely the hardest week so far since starting cross, keep the little gains coming.


saw Joanna this morning, worked on calves, and right foot. She forgot my left foot :(.

So sore after the calf massage

Tuesday Oct 4, 2016 #

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

pre act, ass class, usual WU, 4x 90, 60, 30 seconds, DWR, hip mobility, drills, 3xbarefoot strides, soccer against wrestling team, strength, rope, roll.

This was really good, got some good work and effort in today with the workout and stuff after.
10 AM

Running 1:00:00 [3] 12.0 km (5:00 / km)

run from my house to LPH trails, all alone :(, no Kayla this week. Felt okay, pretty tired, should have waited to go later in the day to feel more recovered from pool.

Monday Oct 3, 2016 #

Biking 2:00:00 [3] 12.0 km (10:00 / km)

bike in the am at Sleeping Giant park, did a large loop on the mountain bike. Got a little lost but it was good, probably went more around 3 hours but I'll just include 2 hours for mileage :)

Running 1:00:00 [3] 12.0 km (5:00 / km)

pre act, 15 WU, 2x 2 min, with 1 min, and 2 min between sets, CD to 60 min w/3 hill strides, push and sit, rope, roll.

This was good despite feeling run down. Focused on each 2 minute interval. Hill strides were excellent. Tired and fatigued from waking up early and biking this AM and being sick.

Sunday Oct 2, 2016 #

Running 1:35:00 [3] 19.0 km (5:00 / km)

pre act, ass class, 4xlunges, long run, 30x HOH drills, hip mobility, strength, rope, roll.

I felt so rough this morning, feet, calves, achilles, quads, were all pretty tight and sore. I felt unstable on my feet. I hard a very hard time staying with the girls and Kip, got dropped in Shuniah. Last 35 minutes I found Kjellman! She helped me finish strong for the last 35 minutes, she helped me have the best running at the end, thanks Kayla!

Starting to get sick.

Biking 1:20:00 [3] 8.0 km (10:00 / km)

road ride with the roomie. Good to get the legs warmed up again to ease the tension and stiffness.

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