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Training Log Archive: jimcdono

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Pool2 4:00:00 5.9(40:39) 9.5(25:16)
  Running5 2:35:00 21.4(7:15) 34.44(4:30)
  Weights1 30:00 1.86(16:06) 3.0(10:00)
  Total8 7:05:00 29.17(14:34) 46.94(9:03)
averages - sleep:7.3

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SuMoTuWeThFrSa

Friday Oct 14, 2016 #

12 PM

Running warm up/down 30:00 [1] 6.67 km (4:30 / km)
slept:6.0

-preact + lunges
-25min run on race course
-5min strides
-roll, stretch and strength

Back is good today, run felt ok - nothing special but can tell there is some rust there. Still have the pinch but it goes away after 20ish min of running.

Thursday Oct 13, 2016 #

6 AM

Pool intervals 2:00:00 [3] 5.0 km (24:00 / km)
slept:7.0

-preact + assclass
-Pool (WU + 2x4x90 + 11min DWR)
-mob, drills, strides
-strength
-stretch

Good workout, back was feeling good finally - little pinch very high up in the glutte the whole time but no back pain.
3 PM

Running warm up/down 30:00 [2] 6.67 km (4:30 / km)

-roll
-30min run
-core
-stretch

Good run, feels normal - still constant pinch in the high glute on one side but run was fine, definitely feel rusty.

Wednesday Oct 12, 2016 #

10 AM

Running warm up/down 35:00 [2] 7.78 km (4:30 / km)
slept:7.5

-preact
-35min run
-strength + stretch

A lot of improvement in the back today, but still not good enough to run, pain wasn't too intense but I couldn't physically hold my spine in a normal position, was constantly leaning back.
12 PM

Weights 30:00 [3] 3.0 km (10:00 / km)

-30min of weights/mobility
-stretch

Back feels way better after this - got in a crazy good stretch session.

Tuesday Oct 11, 2016 #

6 AM

Pool intervals 2:00:00 [3] 4.5 km (26:40 / km)
slept:7.0

-preact + assclass
-pool
-mob, drills, strength
-stretch

Little bit of improvement but can still barely move - back is crazy sore.

Monday Oct 10, 2016 #

5 PM

Running warm up/down 20:00 [1] 4.44 km (4:30 / km)
slept:8.0

-preact + roll
-20min run
-10min core
-stretch

Back is still in way too much pain, cannot run or walk normally.

Sunday Oct 9, 2016 #

12 PM

Running long 40:00 [3] 8.89 km (4:30 / km)
slept:8.0

-preact + lunges
-40min run

Could not run at all - back was in far too much pain, can barely walk. Very difficult to get back.

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