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Training Log Archive: KKjellman

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Run3 3:55:00
  Swim3 2:50:00
  Bike2 2:30:00
  Strength3 1:05:00
  Total6 10:20:00

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Friday Oct 7, 2016 #

Run 1:00:00 [3]

Did this Friday- felt awesome. Really rolling, quick cadence, no issues. Hamstring is good

Strength 20:00 [3]

Hip mobility, TRX core post run

Swim 50:00 [3]

300 mixed
6 by 50 kick on 10 sec rest
3 by 100 pull bouy low
4 by 50 IM order (25 IM/25 Free)
2 (400 free on 30 sec rest - 2 by 200 slightly faster on 15 rest)
300 warm down

Got to the 4x50 and then worked back down. Included 12x25 accel/easy. Just not feeling it today. Also supposed to take my grandma out today and was running late so time was a factor.

Thursday Oct 6, 2016 #

Swim 1:00:00 [3]

3 by 150 (swim, kick pull)
2 by (4 by 50 drill) (scull, headlead roll, scull, one arm)
MS 1 10 by 50 band on 10 rest
100 ez
2 by (3 by 100 on 15 rest
2 by 150 on 20 rest
300
50 k)
300 cd

Did this Thursday a.m- working evenings. About average quality. I really struggle pushing myself when I swim solo though.

Bike 1:00:00 [3]

10 min warm up
5 by 30 seconds hard 30 sec ez
10 by 1 min fast pedal - 95-100 rpm's - 1 min ez recovery
10 min steady state HR (145)
5 by 1 min fast pedal - 1 min ez
5 min warm down

Super focused/motivated. Awesome quality. 2 hours of training before work- not too shabby

Wednesday Oct 5, 2016 #

Run 1:00:00 [3]

15 warm up - ez , ABC's 3 by (15 seconds on, 15 off) - 2 by (5 by 90 seconds, 60 off) at 5 k race pace, 3 min between sets - 15 warm down -these 90 second pieces are controlled - not all out.

Run in a.m. before evening shift. Got caught in the pouring rain but warm out so not too bad. Leg feeling a bit stiff but okay once rolled out well. Workout was okay- super focused but just couldn't get HR high- breathing felt too in control...

Strength 15:00 [3]

15 min abs post run workout wednesday

Tuesday Oct 4, 2016 #

12 PM

Bike 1:30:00 [3]

Cruise down dawson- townline-john-home. Picked up the power and worked the hill in bigger gear. Great ride.
5 PM

Swim 1:00:00 [3]

Tuesday Masters Swim
400 up
12x50 kick with fnns
50 ez
6x75 free, breast, free
50 ez
6x75 free pull, back pull, free pull
50 ez
9x50 IM twitch
200 down

record 8 people in the lane today so had to keep the intervals short to avoid a pile up. felt strong, worked hard.

Strength 30:00 [3]

Skipped out on the weights as left hamstring/behind the knee is feeling tight/weak, didn't want to aggrevate it. Has been feeling as days go on, just gets stiff.
Did 30 mins of core with stability ball+hip mobility+bw warmup

Monday Oct 3, 2016 #

Note

Super tired today, no motivation what-so-ever. Feet hurt, left hamstring hurts. Body saying no today. Rested and hopefully feel better tomorrow.

Sunday Oct 2, 2016 #

9 AM

Run 1:55:00 [3]

Run In Centennial/LPH trails/Bluffs. Left hamstring a bit tight after bike yesterday but felt okay running. Met up with my buddy natasha who was doing her long run with LU XC- she was cruising, definitely made me go faster than I wanted to.

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