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Training Log Archive: rtyu670

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running7 9:50:00 80.97(7:17) 130.31(4:32)
  Water Run 1 45:00 2.8(16:06) 4.5(10:00)
  Total7 10:35:00 83.77(7:35) 134.81(4:43)

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Saturday Oct 1, 2016 #

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

Pre-Act
Stretch and Roll
1 hour run
Hip mobility
Drills
Strength X
Stretch and Roll
PIE

Hour long run with the boys in Finland, we were moving well and keeping mood light as we ran really well this weekend. Calves were sore as they were in the race yesterday, will ice them later tonight.

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

Pre-Act
Stretch and Roll
30 min run
Stretch and Roll
Ice

Another run later in the day still feeling pretty stiff and sore

Friday Sep 30, 2016 #

Running (Friday Shakeout) 15:00 [3] 3.33 km (4:30 / km)

15 min shakeout
Stretch and Roll

Little shakeout with the boys before the big race later today, feeling a little sore in the calves. Ran around Superior Wisconsin

Running (Race) 1:20:00 [3] 17.0 km (4:42 / km)

Pre-Act
Stretch and Roll
15 mins up
Active
3 mins tempo
8k Race 26:25 16:21 for 5k
15 down
Stretch and Roll

Much happier with this week than with Griak however I'm still not racing to my fitness level. Went out hard today leading with Kev through 1k started to fall back and just fell back to much. Was in a dark place from 2-3k then everything was reshifted focussed and running with the pack passing people. Really started to move at 5k however the last little straight was a little disappointing because I passed my group but I let the guys ahead of me gap me too much soo my finish was not amazing... Anyway still a good race and learned a lot from it and psyched for Queens

Thursday Sep 29, 2016 #

Running (Thursday Mornin) 55:00 [3] 12.2 km (4:30 / km)

Pre-Act
Stretch
55 min run
Sit and Push
Stretch and Roll

Nice little shakeout before heading off to the races, feeling fresh run went really well!

Wednesday Sep 28, 2016 #

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

Pre-Act
30 min run
Stretch and Roll

Nice easy run in the morning around the trails woke up this morning feeling under the weather so really taking care of myself today!

Running (Wednesday workout) 1:05:00 [3] 14.44 km (4:30 / km)

Pre-Act
Stretch and Roll
15 up
10 mins of tempo
2 sets of 1,2,1
10 mins of tempo
15 down
Sit and Push
Stretch and Roll

Today was much better than two weeks ago working with Zimmers and Tree for that first tempo, then we were ripping the 1,2,1s coming around 3:00 flat laps and then that last tempo was tough but held on!

Tuesday Sep 27, 2016 #

Water Run (Pool Workout) 45:00 [3] 4.5 km (10:00 / km)

Pre-Act
Ass Class
Stretch and Roll
6 min swim
Drills
2:15 down to 15
Hip mobility
Drills
Strides
Strength X
Stretch and Roll
Ice

Amazing swim today and really got after It in the pool today new record of 33 this week! Strides and drills are really coming along nicely overall really good pool workout.

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

Pre-Act
1:00 run
Stretch and Roll

Nice hour run with Kevin up through the John street loop and back down by the police station to finish off with a tempo loop. We were going pretty solid, but man am I pooched now that I am home

Monday Sep 26, 2016 #

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

Pre-Act
30 min run
Stretch and Roll

Nice little yog to kick off the morning woke up feeling pretty tired but progressed in the run,

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

Pre-Act
Stretch and Roll
20 mins up
20 mins of 1:45 15
20 mins down
3 hill strides
Sit and Push
Stretch and Roll

Today effort was good and was running fast and efficient however was not focused could be that I'm a little tired

Sunday Sep 25, 2016 #

Running (Sunday Long Run) 1:45:00 [3] 23.33 km (4:30 / km)

Pre-Act
Ass Class
Lunges
Stretch
1:45 run
HOH drills
Hip mobility
Strength X
Stretch and Roll

Today was really good running through shuniah and into cascades with Kev, we kept her moving too overally really good sunday run and strength was really good as well.

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