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Training Log Archive: LeanneG

In the 7 days ending Jul 20:

activity # timemileskm+m
  Running8 4:53:44 36.79(7:59) 59.2(4:58)
  Circuit2 1:30:00 7.46(12:04) 12.0(7:30)
  Strength1 1:00:00 3.73(16:06) 6.0(10:00)
  Total11 7:23:44 47.97(9:15) 77.2(5:45)

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Saturday Jul 20 #

6 PM

Running tempo 56:00 [4] 11.2 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct, roll
15WU, 15 @ tempo, 2 rec, 3 x (2:30 hard, 1 rec), 15CD
3 x 12 biceps & triceps
3 x 40 sit-ups (variety)
stretch, rope, roll

Notes: Really good Saturday workout! It was too hot to do this workout outside today (37 C at 8:00 am and just kept getting hotter). Did this on the treadmill and felt great pushing the effort right to the line on the tempo. Kept effort tough on the 2:30 hard. Everything felt good - right shin was sore for cool down.

Friday Jul 19 #

5 PM

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

Nice, easy loop with Lisa. Super hot again today so just kept thing loose and conversational. Right shin was sore for the entire run, so icing off and on throughout the evening. Was feeling fatigued from being out late last night, but an afternoon nap perked me right up.

Thursday Jul 18 #

3 PM

Circuit 45:00 [3] 6.0 km (7:30 / km)
shoes: Cumulus21 Grey/White

PT PreAct, roll
15 treadmill run, 15 ellip, 15 bike
3 x 12 sets of biceps and triceps
3 x 40 sit-up variations
stretch, rope, roll

Notes: Made sure to put the work in today and do some solid strength and stretching. I feel like with this hot weather I've been neglecting to do the important stuff after my workouts, so today I made sure to get it all done and to do it well. Circuit itself was solid. Listened to podcasts and time flew by.

Wednesday Jul 17 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

Easy morning shake out with the pups. Super hot and humid - very tired and a bit cranky. Need some more recovery I think.
6 PM

Running warm up/down 23:00 [3] 4.6 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT Warm up
12 WU + 11 CD
ice

Notes: Super hot out and felt really nauseous after. Shuffled to get back home and walk the dogs before the thunderstorm hit.
7 PM

Running race 22:44 [4] 5.0 km (4:33 / km)
shoes: Cumulus21 Grey/White

Al Goldstein Summer Speed Series #5
5 km race

Notes: Temperature was 34 but felt like 40 with humidity and everything included. Felt like I was running into a hair dryer. First 2 miles were solid and on pace for a PB, but the heat got to me in the last mile and things slowed down. Ran with another runner who was really nice and grabbed water for me at the halfway point. Happy with the effort despite the heat. Only one more of these left in the series (for me) and still gunning to get a PB in my 5k time.

Tuesday Jul 16 #

10 AM

Circuit 45:00 [3] 6.0 km (7:30 / km)
shoes: Cumulus20 Peach

15 run on treadmill
15 ellip
15 bike

Notes: Quick circuit session today. Walked the dogs this morning, then went straight down to the gym. Will be doing strength class later tonight, so will do all the stretches and rolling after.
6 PM

Running 32:00 [3] 6.4 km (5:00 / km)
shoes: Cumulus20 Peach

Easy run to and from strength class. It was hot, yet legs were moving okay. Shins were a little sore after so iced when I got home.
7 PM

Strength 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Cumulus20 Peach

PPTC Strength Class:

Warm up
Set 1 3x - Side squats, planks, butt kicks and knee highs, front lunges
Set 2 3x - Side squats, burpees, planks with leg lifts and hip twists
Cool down

Monday Jul 15 #

7 AM

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Cumulus20 Peach

Easy morning shake with the pups. Purposely woke up earlier to get this in. Still avoiding the sun as much as possible until this burn settles down. No pain or issues during the run, but left shin was sore after the run.

Sunday Jul 14 #

7 PM

Running long 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

Calf warm ups, shoulder warm up
1 hr 20 min long run
20 x HOH, p&s, roll

Notes: Super sunburned from yesterday so I really struggled to do any warm ups that stretched or moved my hips too much. Long run itself was a little painful to start, but eventually went away. Legs felt pretty good despite racing yesterday. Time flew by having Dillon bike next to me. Also opted to do this run later in the evening to avoid the sun. Rolled out the calves after.

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