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Training Log Archive: cbruski

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running3 2:02:13 12.83(9:32) 20.64(5:55)
  XBX Fit 450 Program2 1:30:00
  Walking1 39:48 2.64(15:04) 4.25(9:22)
  Total6 4:12:01 15.47 24.89

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Saturday Mar 23 #

12 PM

Running 46:56 [3] 8.01 km (5:52 / km)
shoes: Asics Nimbus 19

Made up a 4k AWC loop and then repeated it. Some longer hills included. Cool sunny day with a -10 windchill. Roads for the most part dry and bare.

Thursday Mar 21 #

11 AM

XBX Fit 450 Program 45:00 [3]

The usual, with added emphasis on stretching the adductors and sartorius as my inner left knee is sore from yesterday's run. Painful left foot eased up with movement. Was able to do three sets of flies :) Listened to my Heads Will Roll playlist!

Wednesday Mar 20 #

6 PM

Running (RALF ) 43:07 [3] 7.0 km (6:10 / km)
shoes: Asics Nimbus 19

2.25 km warm up run to Cassals, then 4 x 600m @ 5:30 pace with 30s rest. Warm down run back with Sheldon.
Left knee gave out twice during the warm up! Also had the left foot- heel issue crop up afterwards, so rolled it and got a nice ‘crack’ to release something in there.

Tuesday Mar 19 #

11 AM

Walking 39:48 [3] 4.25 km (9:22 / km)
shoes: Merrell Ventilator-types

Tried the first ‘speed’ walk at a more moderate pace to get used to the pavement again for the spring. Used the roads of my AWC loops, and added the Clarenda hill to the network.
Gorgeous sunny day; got pretty warm after about 3 km.

Monday Mar 18 #

5 PM

Running 32:10 [3] 5.63 km (5:43 / km)
shoes: Asics Nimbus 19

Good HTandE on my AWC loops. Nice sunny day, perfect temp. at around -4C with just a bit of a wind.

Sunday Mar 17 #

12 PM

XBX Fit 450 Program 45:00 [3]

Good sweaty session followed by some stretching (not included in overall time). Left out the flies because my left lats are still sore from ice tossing.

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