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Training Log Archive: LeanneG

In the 7 days ending Aug 10:

activity # timemileskm+m
  Running7 6:54:00 51.45(8:03) 82.8(5:00)
  Strength1 1:00:00 3.73(16:06) 6.0(10:00)
  Bike2 50:00 3.11(16:06) 5.0(10:00)
  Total10 8:44:00 58.28(8:59) 93.8(5:35)

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Saturday Aug 10 #

7 AM

Running long 1:50:00 [3] 22.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

PtT PreAct
1 hr 50 min long run

Notes: This was a solid long run today. Started early in the morning and the weather was perfect. Nice weather - not hot or humid which made running conditions that much better. Pace was also solid and felt flowy. Downside was that I did not drink enough water along the route. By the time I stopped for nuun, I was already pretty dehydrated. The train ride back home was unpleasant - just felt nauseous and then got chills. Managed to warm up at home, and rehydrate and felt a lot better. Lesson learned... I need to stop for water.

Friday Aug 9 #

7 AM

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

Easy morning little loop with the pups to shake out the legs. Temperature was nice and cool.

Thursday Aug 8 #

6 AM

Running tempo 1:18:00 [4] 15.6 km (5:00 / km)
shoes: Cumulus20 Peach

PT PreAct
17 WU, 3 x 1 mile @ HMP / 1 mile @ MP, CD back home
20 HOH drills

Notes: Solid workout today! I think I had a better handle on how to approach this type of broken tempo workout. Focused on staying within my pace and worked with Carmen to stay steady for the HMP/MP. Set a goal that I would hit my Marathon Pace no matter what. Fell off the group for my 3rd set of HMP but was able to catch back up again (without missing my MP). Stopped at 3 sets - didn't want to overdo it (last week did 2 sets). Overall I was much better at staying where I needed to stay and got the miles in. Very happy with the progression so far.

Will spin out the legs and do some strength work later today.
7 PM

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

Easy little spin while Dillon ran. Just wanted to get the legs moving a little after a hard workout.

Strength:
3 sets of: biceps, triceps, ab variations

Wednesday Aug 7 #

8 AM

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Cumulus20 Peach

Easy full loop of the park with Winston. It was pretty humid and hot so we took a lot of breaks for water. It was nice having Winnie with me. Forced me to slow down and actually run at a recovery effort on my off day.

Tuesday Aug 6 #

6 AM

Running hills 1:10:00 [4] 14.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct, Active Warm up + HOH drills
15 WU, 2 x 1 min strides + 6 x Zoo Hill repeats at 10k effort, CD
Strength: side squats, deadlifts, single leg squats, plank/down dog, back lunges, squat jumps

Notes: Slept through the first alarm so felt a bit panicked trying to get ready. Warm was not as thoughtful as I would have liked, but got it done. Was halfway to the meet up point when I realized that I left the apartment 10 minutes earlier than I needed to. The workout itself was great. Grinded out all 6 sets and made it my goal to chase the guy in front of me and stay in front of the woman behind me for all 6 sets. Found strength in pumping the arms and staying focused on running in the moment. Very happy with the effort.
6 PM

Bike 20:00 [3] 2.0 km (10:00 / km)

Bike to and from strength class
7 PM

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

Warm up:
- 2 sets of jumping jacks, leg kicks, side squats, back lunges

3 sets of:
- jumping with toe touches (high knee drive)
- 10 x mountain climbers with squat jump
- plank, leg lift, kick through (alternating sides)
- bridge with kicks (hips up HIGH, hamstring activation)

3 sets of:
- Russian twists
- Left leg single leg squats with jump (high knee drive)
- Right leg single leg squats with jump (high knee drive)

Cool down:
- hamstring, wide leg stretch, quad stretch, upper body (side), shoulder opener (back)

Monday Aug 5 #

7 PM

Running 34:00 [3] 6.8 km (5:00 / km)
shoes: Cumulus21 Grey/White

Easy shake out running to and from the PPTC monthly meeting. Legs felt great and effort was flowy. Feeling good!

Sunday Aug 4 #

7 PM

Running 1:02:00 [3] 12.4 km (5:00 / km)
shoes: Cumulus21 Grey/White

Medium long run at a medium effort. Did two loops and a little extra to get to 12 km. I was very surprised at how great my legs felt today! I expected some fatigue and soreness from Saturdays long run, but they felt great all the way through. The pace was pretty quick but effort felt easy and flowy. It started pouring rain halfway through which ended up feeling really refreshing. Maybe spinning the legs after long will be a new habit to integrate into training.

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