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Training Log Archive: LeanneG

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running3 2:51:00 21.25(8:03) 34.2(5:00)
  Elliptical 2 2:10:00 8.08(16:06) 13.0(10:00)
  Bike2 1:30:00 5.59(16:06) 9.0(10:00)
  Pool2 1:30:00 5.59(16:06) 9.0(10:00)
  Total9 8:01:00 40.51(11:52) 65.2(7:23)
averages - sleep:9

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Saturday Oct 15, 2016 #

5 PM

Elliptical 1:10:00 [3] 7.0 km (10:00 / km)
slept:9.0 shoes: Flash Yellow Asics

PreAct, roll
On Ellip: 15 WU, 10x 3min hard, 1 min easy, 15 CD
P&S, stretch, rope, roll, ice

Notes: This was pretty good. I worked hard on each set and was focused, but I didn't feel as tired as I usually do after a Saturday workout. My effort was the same that I usually do, and I even pushed myself more on the last 2 sets just to see what I had left. Definitely feeling rested and well, so looking forward to tomorrow's long run and pool session.

Friday Oct 14, 2016 #

9 AM

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

Just an easy ride to get outside. It was hot and humid today. Wind off the ocean was strong and the waves were rough. Felt okay overall, shoulders were a bit tight, so rolled them out with a tennis ball.

Thursday Oct 13, 2016 #

5 PM

Running 49:00 [3] 9.8 km (5:00 / km)
slept:10.0 shoes: Flash Yellow Asics

PreAct, roll
16 WU, 16 min of 3:30/0:30 Steady/Surge, 16 CD
P&S, stretch, rope, roll, ice

Notes: I was really looking forward to this workout all day. I took warm up a bit faster than I should have and paid the price by about halfway through the workout. It was good practice staying tough and pushing hard through the middle part of the workout. All sets were strong and focused. Cool down was definitely dragging a bit. Good workout overall.

Wednesday Oct 12, 2016 #

9 AM

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

PreAct, ass class, roll
6 min swim/kick
2x abc drills
Workout #3
DWR to 45
hip mob, strength x, stretch, rope, roll, ice

Notes: Good session today. Got in and got the work done. Upper back was very sore by the end so I rolled it out with a tennis ball at home. Focused on putting the effort in on the strength stuff after. Overall feeling sore and tired, but that's a good thing :)
6 PM

Elliptical 1:00:00 [3] 6.0 km (10:00 / km)

1 hr on ellip: had a hard time finding the motivation to get this done, but I did it. Once I got going it was good quality, but it was getting my butt off the couch and into the gym that was tough today. Really missing having teammates to workout with.

Tuesday Oct 11, 2016 #

5 PM

Running tempo 52:00 [3] 10.4 km (5:00 / km)
shoes: Flash Yellow Asics

PreAct, roll
15 WU, 2 x 10 min @ tempo with 2 min, 15 CD
p&s, stretch, rope, roll, ice

Notes: Good tempo workout today. Stomach was bothering me all day today and I had a hard time motivating myself to get up and out the door. As always, once I got going, everything fell in line. Tempo was right at the line for both sets. Strong, smooth and efficient. Everything after was good quality. Hoping to feel a bit better tomorrow.

Monday Oct 10, 2016 #

1 PM

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

PreAct, ass class, roll
6 min swim/kick
2x abc drills
Pool workout #3
DWR to 45
hip mobility, strength X, stretch, rope, roll, ice

Notes: Decent pool session. Arms and upper body were very sore by the end. Just took it one set at a time. Everything after was good quality as well.
4 PM

Bike 1:00:00 [3] 6.0 km (10:00 / km)

Just needed to get outside for a bike. Weather was nice so I took my bike for a spin and conquered some hills along the way. Quads were fatigued. Overall feeling tired but this was good recovery work.

Sunday Oct 9, 2016 #

9 AM

Running long 1:10:00 [3] 14.0 km (5:00 / km)
slept:8.0 shoes: Flash Yellow Asics

PreAct, ass class express, roll
70 min long run
20x hoh drills, hip mob, strength x
stretch, rope, roll, ice

Notes: A nice long run today (aahhh so happy to be doing these again). Went out a little further than I should have so I needed an extra 5 minutes to get back home. Legs were definitely heavy after yesterday's workout, but I embraced it and told myself that it was a gorgeous day for a long run and to enjoy it. Had a strange cramp on the outside of my shin part way through, but felt better after rolling it out. Strength stuff after was solid.

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