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Training Log Archive: rtyu670

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Running7 6:27:00 50.61(7:39) 81.44(4:45)
  Water Run 1 45:00 2.8(16:06) 4.5(10:00)
  Total7 7:12:00 53.4(8:05) 85.94(5:02)

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Saturday Nov 25, 2017 #

Running (Race) 1:30:00 [3] 15.0 km (6:00 / km)

Pre-Act
Stretch and Roll
15 mins up
Active
2 mins tempo
Strides
8km race 26:22.99 (19th)
15 down

Today I think was a very good step in the right direction. Everything that I have done in the past month has led to this moment. I think today was the first time that I was fully enjoying every moment of that race. I was constantly thinking about how happy I was and it was hard not to be smiling. Went out hard and had to jostle to get towards the front of the back. Was running right behind DesGagnes and the focus for the first 4km was just stay with him and that group. The group pulled away, but it never felt like I wasn't engaged in the race. Eventually found myself kind of in the chase pack so worked with 2 guys there to catch up on the guys that were coming back to us. Definitely was getting faster with each lap and focused on shifting down on those downhills and working to put some distance on those straight aways from the start line. Finishing the race, definitely felt there's still more there, but an amazing improvement where I was a month ago. I am very excited about indoors this year but my mind keeps drifting on cross and what we need to do.

Friday Nov 24, 2017 #

Running (Friday offday) 25:00 [3] 6.0 km (4:10 / km)

Pre-Act
Stretch and Roll
3x2k loops
3 strides in spikes


Feeling good speedy, getting pumped for the race tomorrow. Finally ready

Thursday Nov 23, 2017 #

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

Pre-Act
Stretch and Roll
Lower Leg Strength
40 minute barefoot
Hip mobility
Drills
Strides
Basic Strength
Stretch and Roll
Ice

Awesome run before nationals. Getting psyched for nationals, and things to come!

Wednesday Nov 22, 2017 #

Running (Wednesday Workout) 47:00 [3] 10.44 km (4:30 / km)

Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
10 mins of tempo
2mins
3x1mix1min
15 down
Hip mobility
Sit and Push
Stretch and Roll


Good work today. Tempo was decent, had a hard time getting the legs moving on the minuters.

Tuesday Nov 21, 2017 #

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

Pre-Act
Stretch and Roll
Handball
6 min swim
Drills
4 sets of 1min down to 15
15 minutes of deep water run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball
Stride
Bands
Stretch and Roll
Ice

Awesome pool before nationals. Tons of visualization, good stuff!

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

45 offday with Zimmers. Very windy today! Good run got faster as the run progressed.

Monday Nov 20, 2017 #

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

Pre-Act
Stretch and Roll
2 sets of ass activation
20 up
20 3:30,30
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice

Today was awesome. Beautiful outside and really only rough footing for about 200m behind the police station. Really got in crisp transitions and the tempo between felt quite quick.

Sunday Nov 19, 2017 #

Running (Sunday Long Run) 1:20:00 [3] 17.78 km (4:30 / km)

Pre-Act
Lunges (4)
Stretch
80 min run
Hip mobility
Strength Y
Stretch and Roll

Beautiful run today as the weather has made its final transition to full on winter. Trails weren't to bad fortunate enough to have some bikers go through the trails and pack it down for us!

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