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Training Log Archive: cgmacint

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Run6 4:41:00 45.32(6:12) 72.93(3:51)
  XC race1 1:15:00 10.36(7:15) 16.67(4:30)
  Pool Workout1 50:00 5.18(9:39) 8.33(6:00)
  Total8 6:46:00 60.85(6:40) 97.93(4:09)

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Saturday Nov 25, 2017 #

3 PM

XC race 1:15:00 [3] 16.67 km (4:30 / km)
shoes: New Balance XC5000v3 Spike (xc

15min WU
Full Active WU
Spikes on
10k XC Race (35:31)
10min CD

Overall I was happy with the race. I don't think I would have done anything differently in hindsight. The race started off quick and I had to go out fast as to not get pushed around too much. First two laps were good but not overextended. I was feeling good on the third lap until basically out of no where I had this immense pain in my right upper core. Pretty sure I pulled something. Pain stayed for maybe 8min before it relaxed and I was able to push from there. Happy with the last lap, caught two guys and used the third to pull me through. Tough conditions made for a fun end to the season with the team. Looking forward to some R&R and the track season ahead.

Friday Nov 24, 2017 #

2 PM

Run 21:00 [3] 5.0 km (4:12 / km)
shoes: Nike Pegasus 34 (daily trainer

Preactive + Roll
2 loops of the course (5km)
3 strides in spikes
Hip mob

Good run through the course with Zimak, I like the course so far, pretty windy, few big hills but should be fun. Looking forward to pushing hard tomorrow.

Thursday Nov 23, 2017 #

Run 35:00 [3] 7.78 km (4:30 / km)

Preactive + Roll
Leg strength
35min run on turf
Hip mob
Basic Strength

Good run today, legs feeling good.

Wednesday Nov 22, 2017 #

4 PM

Run 50:00 [3] 11.11 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer

Preactive + Roll
Glute Activation
15min WU
10min @tempo
3x 1on 1off
15min CD
Hip mob

Good workout before nationals. Felt tougher than it should have but I think I was just thinking about the race a lot during the workout, which is something I don't normally do during workouts.

Tuesday Nov 21, 2017 #

6 AM

Pool Workout 50:00 [3] 8.33 km (6:00 / km)

Preactive + Roll
Pool workout
Hip mob
2 strides
1 stride
med ball

Really good pool workout today, pushed very well during the intervals and kept pushing. Strides felt good and the speed ladder is getting more fluent. 4lbs med ball.
6 PM

Run 40:00 [3] 8.89 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer

40min run
lower leg stability/strength

Good offday. little busy in the hangar today.

Monday Nov 20, 2017 #

4 PM

Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 34 (daily trainer

Preactive + Roll
20min WU
20min steady surge (3:30-30)
20min CD
Hip mob

Good workout around the LU loop, footing was good for most of it with a stretch of maybe 200m that was pretty icey. Steady surge went well, built throughout without over extending throughout it.

Sunday Nov 19, 2017 #

9 AM

Run 1:15:00 [3] 16.67 mi (4:30 / mi)
shoes: Nike Pegasus 34 (daily trainer

4 lunges
75min LR
HOH Drills
Hip mob
Strength why?

Good long run, the trails looked AMAZING today after the snowfall and a fatbike had gone over the trails so they were really smooth and soft. Legs felt good but had a bit of lingering funk in them from the workout when it came to the hills. All in all a good day.

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