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Training Log Archive: LeanneBaz

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Elliptical 4 3:30:00 13.05(16:06) 21.0(10:00)
  Running3 3:06:00 23.12(8:03) 37.2(5:00)
  Pool3 2:15:00 8.39(16:06) 13.5(10:00)
  Bike1 30:00 1.86(16:06) 3.0(10:00)
  Total10 9:21:00 46.42(12:05) 74.7(7:31)
averages - sleep:9.4

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Saturday Oct 22, 2016 #

9 AM

Elliptical 1:15:00 [3] 7.5 km (10:00 / km)

PreAct, roll
Ellip: 15WU, 15 X 2min hard with 1min easy, 15CD
p&s, stretch, rope, roll, ice

Notes: Really solid session today. Got the work done and was focused right through. Feeling a bit under the weather (bit achey in my back and shoulders and overall fatigued). Getting lots of sleep tonight.

Friday Oct 21, 2016 #

1 PM

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

45 min ellip, hip mob

Good session - no complaints, aches or pains.

Thursday Oct 20, 2016 #

5 PM

Running 56:00 [3] 11.2 km (5:00 / km)
slept:10.0 shoes: Flash Yellow Asics

PreAct, roll
17 WU, 17 min of 1:45/0:15 steady/surge, 22 CD
P&S, stretch, rope, roll, ice

Notes: Solid Thursday workout for me. Warm up was a good pace - kept it moving. Steady/surges were crisp and I pushed myself to recover from the surges quickly to get back to a steady effort. The last two sets were a struggle to get back to steady. Cool down went a bit long so I could get back home (didn't turn around soon enough on the way out). Push ups were not my best today - upper body was weak and shaking. Felt a bit nauseous for the rest of the evening. Not sure what's up.

Wednesday Oct 19, 2016 #

6 PM

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

PreAct, ass class, roll (at home)
Biked 15 minutes to Sports Centre, did pool, elliptical, then 15 minutes back home.
Hip mob, strength x, stretch, rope, roll, ice

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

Pool workout:
6 min swim/kick
2x abc drills
2x 90s down by 15
DWR to 45

Notes: Good pool session. A little girl asked me if I was doing my "warm ups" during the running a's. Super cute kids were swimming in the lane next to me while I was doing DWR and said hello. Hip flexors and quads were on fire.
7 PM

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

30 minutes on elliptical right after pool. Watched the debate (because they had it on 4 of the 5 TV screens in the main cardio area). Nothing like watching Trump say dumb things to motivate your workout. Feeling fit and strong with these pool/ellip sessions.

Tuesday Oct 18, 2016 #

5 PM

Running tempo 1:00:00 [3] 12.0 km (5:00 / km)
slept:9.0 shoes: Flash Yellow Asics

PreAct, roll
15 WU, 3x 8 min @ tempo with 2 min jog, 17 CD
P&S, stretch, rope, roll, ice

Notes: Good workout to help me practice being tough and in the moment. The weather was very windy right from the start so it meant warm up and the first 2 sets at tempo were a struggle. Definitely at the line for all sets. However, the first two sets were mentally more difficult than the last (just because of the wind). Happy with the effort and the workout overall.

Monday Oct 17, 2016 #

5 PM

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

PreAct, ass class, roll
6 min swim/kick
2x abc drills
2:15 down by 15
DWR to 45
hip mob, strength x, stretch, rope, roll, ice

Notes: Really good pool session today - there was an aqua zumba class happening at the same time so the music made time go by a little quicker. Really focused on being tall and ripping the arms.
6 PM

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

1 hour ellip - did this right after pool. The first 10 minutes I felt like a ball of energy - then I promptly started to suffer. Legs felt heavy, but I got it done. Calves are sore today so rolled again when I got home.

Sunday Oct 16, 2016 #

4 PM

Running long 1:10:00 [3] 14.0 km (5:00 / km)
slept:9.0 shoes: Flash Yellow Asics

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

Notes: For the first time since I've been living in Cali, it rained... and not just a little drizzle, more like a typhoon. The winds were crazy and throughout the run there were times when I couldn't see anything. BUT I felt hard core and tough as heck and to be honest, I kind of miss running in the rain. The run itself was good. I felt fresh and light for the first half. On the way back my knees started feeling achey.. not pain, but just an ache. HOH drills were excellent and everything after was good quality. Calves were tight for the rest of the evening (even after icing and rolling).
6 PM

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

45 minutes DWR

Notes: This was just okay... was very fatigued after the long run. Mentally I broke it down in 15 minute intervals to help time pass by quicker. I struggle with these sessions mentally, but I know they are good for me.

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