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Training Log Archive: LeanneG

In the 7 days ending Sep 7:

activity # timemileskm+m
  Running6 6:00:00 44.74(8:03) 72.0(5:00)
  Bike4 2:56:00 10.94(16:06) 17.6(10:00)
  Total10 8:56:00 55.67(9:38) 89.6(5:59)

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Saturday Sep 7 #

6 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Cumulus21 Grey/White

Ass class, roll
1 hr medium run
Roll

Notes: Pretty good run. Waited until later in the day so I could have some more recovery time. Feeling really beat up, tired and sore overall. Napped a lot and just kept things chill. Run felt good. No hip flexor issues. Left knee was a little tight but nothing serious.

Friday Sep 6 #

Note
(rest day)

Feeling really tired. Slept a bit past my alarm and decided not to run. Took a full rest day. Mileage might not be where I want this week, but need to adjust to being back at work all day with the kids.

Thursday Sep 5 #

5 AM

Running 24:00 [3] 4.8 km (5:00 / km)
shoes: Cumulus21 Grey/White

Easy morning with Winston. Lots of people out this morning. A little cooler temps which was nice. Winston was a good boy.
7 AM

Bike 50:00 [3] 5.0 km (10:00 / km)

Bike commute
7 PM

Running tempo 1:01:00 [3] 12.2 km (5:00 / km)
shoes: Cumulus21 Grey/White

PreAct, ass class, roll
1 mile WU, 3 x (1 mile @ HMP/1 mile @ MP) 1 mile CD
p&s, stretch, rope, roll

Notes: This went very well tonight. I wanted to play it safe and ran on the treadmill (so if my hip started bothering me, I could easily switch to elliptical). No hip issues at all so I'm not sure if it's sufficiently rested, if it's because I actually warmed up properly, or maybe because of the flat surface. Either way this was a solid workout for me. Kept the effort and pace consistent with a true tempo. Ended up doing the last set quicker because I was feeling good. Mile splits were:

7:30/7:40
7:20/7:30
7:20/7:30

Going to keep easing back in and hope for a decent long run this week with no issues.

Wednesday Sep 4 #

5 AM

Running 57:00 [3] 11.4 km (5:00 / km)
shoes: Cumulus21 Grey/White

Easy morning small loop with Winston (felt great). Got home earlier than I expected, so decided to go out for another full loop on my own. Got about halfway around the park and right hip flexor started to get irritated. By the time I finished it was very sore and tight. Rolled immediately when I got home which helped a lot. I'm concerned that I can't seem to do more than 6 km without it hurting. No running after work (as planned). I'll do ass class and roll things out.
7 AM

Bike 50:00 [3] 5.0 km (10:00 / km)

Bike commute (no hip pain at all)

Tuesday Sep 3 #

5 AM

Running tempo 31:00 [3] 6.2 km (5:00 / km)
shoes: Cumulus21 Grey/White

Ass class
On Treadmill:
1 mile WU, 3 mile @ tempo
3 x 10 biceps/triceps

Notes: Woke up with my hip flexor feeling better, but I wanted to play it safe just in case. Did my warm up on the treadmill (felt good). Followed up with 3 miles at tempo on the treadmill which felt good right up until the end of the 3rd mile, then I could feel my hip flexor tighten up. I decided to stop it there and do cool down on the stationary bike. After things felt okay - so we'll see how a run goes tomorrow morning.
6 AM

Bike warm up/down 16:00 [3] 1.6 km (10:00 / km)

Easy cool down spin on the bike. No issues and just let things move. Being super careful not to overdo anything.

Monday Sep 2 #

7 PM

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

Ass class, roll
1 hr bike ride (easy two loops)
Ass class, roll

Notes: Right hip flexor was super tight and sore all day. Tried stretching it out, but it felt worse. Decided to try things out on the bike and was pleasantly surprised that things felt good throughout. Carefully rolled out and it feels a lot less tight now. Going to monitor before tomorrow's workout.

Sunday Sep 1 #

3 PM

Running long 2:07:00 [3] 25.4 km (5:00 / km)
shoes: Cumulus21 Grey/White

PT PreAct, roll
2 hr 7 min long run
20x HOH
Hip mob, p&s, stretch, rope, roll

Notes: Solid long run today. Pace felt good and distance was decent. Temperatures were cooler which meant I could run a little later in the day and have some extra time to sleep off the work week. The last 5 km started to feel rough. Tight right hip flexor, and pain in upper back (right side). After a hot shower things feel better. Focusing on recovery this week so I can get all my workouts in and keep mileage consistent. Biking to and from work has really helped cross training.

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