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Training Log Archive: rtyu670

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running7 8:54:00 69.84(7:39) 112.39(4:45)
  Total7 8:54:00 69.84(7:39) 112.39(4:45)

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Saturday Oct 22, 2016 #

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

Pre-Act
Stretch and Roll
15 mins up
Active
Full, full, full
Cooldown
Stretch and Roll

Not a great workout but everyone got faster overall... was working pretty hard last set.

Friday Oct 21, 2016 #

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

Thursday Oct 20, 2016 #

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

Wednesday Oct 19, 2016 #

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

30 min shakeout in the morning

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

Pre-Act
Stretch and Roll
15 mins up
10 tempo
2 sets of 5X200 (32s)
10 tempo
15 cooldown
Sit and Push
Stretch and Roll

Tuesday Oct 18, 2016 #

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

Pre-Act
Ass-Class
Stretch and Roll
6 min swim
Drills
90 down 15 secs X2
Water Run
Hip mobility
Drills
Strides
Strength X
Stretch and Roll

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

40 min offday run around Mapleward Road, felt good much better than on the weekend.

Monday Oct 17, 2016 #

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

30 min shakeout in the morning

Running (Monday workout) 1:09:00 [3] 15.33 km (4:30 / km)

Pre-Act
Stretch and Roll
15 mins up
8x4 mins tempo 1 min between
15 down
3 hill strides
Sit and Push
Stretch and Roll


Really good workout today ran with the guys early then started to break off around the 3rd or 4th one. Figured out mindset again

Sunday Oct 16, 2016 #

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

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

Achilles and right leg were in a lot of pain so much so that I thinking of cutting the run short. Will ice and roll lots tonight.

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