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Training Log Archive: rtyu670

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Running7 8:35:00 66.03(7:48) 106.27(4:51)
  Weights1 30:00 1.86(16:06) 3.0(10:00)
  Total7 9:05:00 67.9(8:02) 109.27(4:59)

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Saturday Dec 9, 2017 #

Running (Saturday Morning) 1:30:00 [3] 20.0 km (4:30 / km)

5 lunges
1:30 run
Hip Mobility
Strength Y
Stretch and Roll

1:30 run today with the boys. Brought them to secret lake, got turned around a little but overall good run....

Friday Dec 8, 2017 #

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

30 minute easy shakeout at home

Thursday Dec 7, 2017 #

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

1:10 run down Mapleward past John. Ran mostly on the road at a good effort. Butt feeling sore from weights yesterday...

Wednesday Dec 6, 2017 #

Running (Wednesday Workout) 2:00:00 [3] 16.0 km (7:30 / km)

2 sets of ass activation
15 mins up
2 tempo loops 8:24,21
Active w-up
200 (31s)
3x30m Accels
3 100m brazillians with 2 mins between
15 down
Hip mobility
Sit and Push
Stretch and Roll

Today was pretty good for our first week back into Brazillians. Tempo did not have the best footing but I was happy with the effort and I think times were pretty good considering. Brazillians I was mostly focusing on just the arm drive, and I think weights has been helping with that. Really got into by the last set. Almost could feel some barf today!

Weights (Weights) 30:00 [3] 3.0 km (10:00 / km)

2 sets of 15 reps.

Tuesday Dec 5, 2017 #

Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)

Offday run on the treadmill today. Couldn't make it to town due to snow.

Monday Dec 4, 2017 #

Running (Monday Workout) 50:00 [3] 13.6 km (3:41 / km)

Stretch and Roll
2 sets of ass activation
15 mins up
20 mins tempo
15 mins down
Hip mobility
Sit and Push
Stretch and Roll

Woke up feeling pretty sore, but that quickly melted away after a long pre-act. Really fast w-up loop possibly new w-up loop record. Got right quick into the tempo and was setting up to have a fast tempo throughout. Zimak eventually came back on my heels and he would throw in some quick surges that I would respond and shut his dreams down. Did have struggles today mentally, not focused on running well right now as my mind would drift to non-helpful thoughts. Was able to bring it back and those last 5 minutes were very quick. We definitely pushed cooldown and I swear it was the fastest continuous running that I have ever done. Not feeling as sore tonight as I when I woke up!

Sunday Dec 3, 2017 #

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

80 minute run
Hip mobility
Basic Strength
Stretch and Roll

Woke up feeling pretty sore from weights yesterday particularly glutes and legs. Good run today particulary icy again in the trails so for about half the run we headed up Copenhagen and came back by the roads.

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