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Training Log Archive: cgmacint

In the 7 days ending Dec 9:

activity # timemileskm+m
  Run7 7:20:00 60.76(7:15) 97.78(4:30)
  Pool Workout1 50:00 5.18(9:39) 8.33(6:00)
  Total8 8:10:00 65.93(7:26) 106.11(4:37)

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Saturday Dec 9 #

9 AM

Run 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Pegasus 34

Preactive + Lunges
90min LR
Hip mob
Strength Y
SR

Interesting long run today, felt weird first off doing it on a Saturday, and stabbed myself in the eye by a branch. After that the run was quite good, ran the first 40min in the trails but there were branches down everywhere so I went to the road. The roads had a few inches of snow on the side so it felt just as cushioned as the trails. I got moving really good for the last 50min really letting the legs roll. Looking forward to tomorrow's race.

Thursday Dec 7 #

3 PM

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

Preactive + Roll
35min run on turf
Hip mob
Drills
3 strides
med ball
SR

Good thursday run. Legs quite tired and stiff at first.
7 PM

Run 45:00 [3] 10.0 km (4:30 / km)
shoes: Nike Pegasus 34

Preactive
45min off day
SR

Wednesday Dec 6 #

4 PM

Run 1:35:00 [3] 21.11 km (4:30 / km)
shoes: Nike Pegasus 34

Preactive + Roll
Glute Activation
15min WU
Campus Tempo Loop (8:49)
Hangar recovery loop
Campus Tempo Loop (8:54)
Active WU
3 excels in spikes
x3 Brazilians w 2min recovery between
15min CD, slow
Hip mob
PSSR

Good workout today. Extremely drained after this workout. The tempo loops were really good and focused, just tried to get my leg turnover as efficient as possible. Excels felt good and lead into a good brazilian. First brazilian was very smooth and fast, got in deep about halfway through the second and just tried my hardest to focus just on each 100m after that.

Tuesday Dec 5 #

6 AM

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

Preactive
Lower leg strength
Roll
Pool Workout
Hip mob
Drills
3 Strides
Med Ball
Soccer v. Wrestlers
SR
Ice

Great pool workout today, gave everything maximum effort. Felt quite in deep during the pool intervals by the second set and focused on each individual step after that.
7 PM

Run 45:00 [3] 10.0 km (4:30 / km)
shoes: Nike Pegasus 34

Preactive
45min off day
Hip mob
SR

Good off day run today, held a steady pace and just relaxed into the run.

Monday Dec 4 #

4 PM

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

Preactive
Glute Activation + Roll
15min WU
20min @ tempo
15min CD
Hip mob
PSSR
Ice

Really good tempo today. Started strong and just worked at getting as fast as I could go while keeping the breathing in control. I got right to that point and just held it, just fell in to the rhythm and let it carry me through the workout. Had Colin there too which helped.

Sunday Dec 3 #

9 AM

Run 1:20:00 [3] 17.78 km (4:30 / km)
shoes: Nike Pegasus 34

Preactive
Roll
80min LR
20x HOH Drills
Hip mob
Basic Strength
SR
Ice

Good LR, the trails were super icy but the dirt roads were good. Got a good steady pace in once we got off the trails.

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