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Training Log Archive: LeanneG

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running9 6:01:29 45.36(7:58) 73.0(4:57)
  Bike3 2:40:00 9.94(16:06) 16.0(10:00)
  Yoga1 1:05:00
  Total13 9:46:29 55.3 89.0

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Saturday Aug 17 #

7 AM

Running long 1:35:00 [3] 19.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct
Long run to Central Park

Notes: It was crazy humid out today and legs were feeling fatigued. This run *felt* hard the whole time. Just kept on moving and focusing on being in the moment. Had to stop a lot for water due to heat. I planned to run longer but just didn't have it in me to keep going once we got into the park.
9 AM

Bike 1:10:00 [3] 7.0 km (10:00 / km)

Bike ride back from Central park. Legs were strugglinggggg on any hills. But felt pretty recovered by the time we got back home.

Friday Aug 16 #

5 PM

Running intervals 48:00 [3] 9.6 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct
1 mile WU, 4 mile progression run, 1 mile CD
stretch, roll

Notes: This was originally supposed to be 7 mile progression, but legs were still feeling fatigued from Wednesday's race and I know I'm running about 13 miles tomorrow for long run. Opted to not completely destroy my legs in preparation. Very happy with the effort and progression. Definitely need a good night's sleep tonight.

Mile progression times were:
7:42, 7:30, 7:18, 7:12

On the Crystal loop.

Thursday Aug 15 #

8 AM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Cumulus20 Peach

Easy morning shake with the dogs. Right shin is a little sore to walk on, but seemed fine for the run. Legs are definitely beat up from yesterday. Taking a true recovery day and spending time on the bike later and that's it.
6 PM

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

Loops around the park before going to yoga.
Then a quick ride back home again after. Felt good to spin the legs - shins and legs are tired and sore from racing yesterday. Hoping that today was enough recovery to help things feel better for tomorrow's workout.
7 PM

Yoga 1:05:00 [3]

Yoga in the Park

Finally - a week with no rain and no other Thursday night plans. It was great to get out in the park tonight. I felt strong in the poses and focused on my shoulders, breathing and stretching out the hamstrings. Only downside was wearing shorts and a tank top... things got cold really fast making the class less enjoyable. Happy I went - lesson learned for next week.

Wednesday Aug 14 #

8 AM

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

Easy short loop with Winston. It was super humid out... ugh. Hoping it goes away for the race tonight, but likely it's going to be a sticky one.
6 PM

Running warm up/down 11:00 [3] 2.2 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct, roll
11 min warm up to bag check, then the start line
20x HOH drills
7 PM

Running race 21:29 [5] 5.0 km (4:18 / km)
shoes: Cumulus21 Grey/White

Last Al Goldstein 5k of the summer series

Notes: It was crazy humid out for this, but I pumped myself up all day thinking about this race. I knew I was going to do whatever it took to get a PB today. I put the training in and knew it was possible. First mile went out smooth right up Zoo Hill and cruised on the way down. The second mile was a little tougher but focused on the downhill parts and just letting my legs roll. The third mile is always where I struggle to stay mentally tough. Knowing I was ahead of my mile split times by a few seconds gave me the ability to keep pushing. I kept telling myself to hit the 3 mile mark, then let it rip and that's exactly what I did. Really kicked at the end and left it all out there. SO happy with my time and effort. Let's keep this momentum going!

Tuesday Aug 13 #

7 AM

Running intervals 47:00 [3] 9.4 km (5:00 / km)
shoes: Cumulus21 Grey/White

10 WU, 4 x 2 min hard, 3 min rec, 5 CD

Notes: Warm up actually ended up being quite long. Our goal was to hit 4 miles total with some pick ups at 5km pace. Ended up running more than 4 miles, which was fine. Kept the 2 min hard exactly on pace for my 5km goal time. Felt pretty good - very humid out though.

Right hip flexor feels a little tight now that I'm home. I'll stretch and roll it out a bit before racing tomorrow.

Monday Aug 12 #

6 AM

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

Easy morning shake out with the dogs. A little more humid today. Legs felt pretty good. PT later today.
11 AM

Note

PT with Peter:

Worked on:
- Upper back, shoulders, and neck (snow angel stretch)
- Upper back, lower back, glutes, calves/achilles (open book stretch + calves)
- Outside of quad, shin, both sides (open shoulder stretch + toe + ankles)

Weights:
- Kettle bell on right side
- Back with weight up or over to side
- Kettle bell on right side with walking

Notes: Worked the right trap more today. It's not locking in so needed some activation. Solid session but left feeling sore. Lots of water and rest the rest of the day.
4 PM

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

Bike loops around the park. Felt good to move the legs without hammering on the pavement. Back felt fine and weather was nice. Very enjoyable.

Sunday Aug 11 #

11 AM

Running 1:09:00 [3] 13.8 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct
Medium loops with PPTC finishing at Greenwood Park for drinks and food. Legs felt tired to start but once I got warmed up things felt better. Need to make more of an effort to make time for strength, stretch and ice after running.

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