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Training Log Archive: rtyu670

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running7 7:45:00 63.38(7:20) 102.0(4:34)
  Swimming1 45:00 6.21(7:15) 10.0(4:30)
  Total7 8:30:00 69.59(7:20) 112.0(4:33)

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Saturday Sep 24, 2016 #

Running (Race) 1:20:00 [3] 15.0 km (5:20 / km)

Pre-Act
Stretch and Roll
15 mins up
Active
Spikes on 3 mins of tempo
8 km race 27:40
15 down
Stretch and roll

Today was a good learning experience, went out hard enough nerves just got the better of me after 3.5k. Was not passing as many people towards the end as I should have been and as a result I had too much energy at the end. Either way stuff to take from this weekend to put it towards next week of racing and training.

Friday Sep 23, 2016 #

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

Pre-Act
45 min run
Stretch and Roll

45 min run around the course with the boys and Kev for the last bit, felt good reminiscing about Griak in the past and focussing for the race tomorrow.

Thursday Sep 22, 2016 #

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

Pre-Act
Ass-Class
30 min run infield
Hip mobility
Drills
Strides
Speed Ladder
Basic Strength
Stretch and Roll

Good run in the morning with Kev and Zimmers, feeling loose and relaxed.

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

Pre-Act
Stretch and Roll
40 min run
Stretch and Roll

Nice easy run around the dirt roads at home heading to bed early tonight!

Wednesday Sep 21, 2016 #

Running (Wednesday Run) 1:10:00 [3] 17.0 km (4:07 / km)

Pre-Act
Stretch and Roll
15 mins up
Active
1 full loop and 4 1/2 loops (10:25,5:11,5:07,5:03, 5:00)
15 down
Sit and Push
Stretch and Roll

Today like a lot of the guys it felt like the brakes were on the whole run, the whole time from the start my legs just felt so heavy. Either way it was just one of those workouts were there was no slowing down just increase the effort. Today was a really good example of running well when you are not in the right physical state to do so.

Tuesday Sep 20, 2016 #

Swimming (Pool Workout) 45:00 [3] 10.0 km (4:30 / km)

Pre-Act
Ass Class
Stretch and Roll
6 min swim
Drills
3x3x70s
Deep water
Hip mobility
Strides
Speed Ladder

Today was good feeling it in the swim, foot not bugging me much. Workout was really good was able to work real hard towards the end.

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

Pre-Act
Stretch and Roll
40 min run
Basic Strength
Stretch and Roll

Offday run at home no pain in the foot will keep watching it, other wise really smooth run.

Monday Sep 19, 2016 #

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

Pre-Act
Stretch and Roll
15 mins up
3x11 mins of tempo with 2 mins between
20 mins down
2 Hill strides
Sit and Push
Stretch and Roll

Today was a really awesome, ran with Zimak at the start and kept her going at a steady fast pace. Tyler got me going towards the ends. Best tempo of the season

Sunday Sep 18, 2016 #

Running (Sunday Long Run) 1:30:00 [3] 20.0 km (4:30 / km)

Pre-Act
Ass-Class
Lunges
Stretch and Roll
1:30 run
20 HOH drills
Hi mobility
Basic strength
Stretch and Roll
Ice in the river

Today was really good ran with Kevin and Jordo and we got really after her looking for a lot of hills. Came down really hard on my foot so I will be doing everything I can for it tonight hopefully it is just something I can fix, if it's bugging me I'll go see Jo.

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