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Training Log Archive: hayleebee

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  Running6 3:49:05 26.22(8:44) 42.2(5:26)
  Pool workout1 1:00
  Total6 3:50:05 26.22 42.2

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Saturday Sep 9, 2017 #

Running 52:00 [3] 8.2 km (6:20 / km)


20 min warm-up
active warm up drills
3 half loops (1 min rest after first loop and 3min rest after second loop)
15min cool-down

hip mobility
strength and abs-50 pushups, 110 abs
stretches and roll

Half loops today. First loop felt fairly strong and I felt as though I pushed myself to the edge of my comfort zone. The second lap felt a lot better where there was moments I was running outside my comfort zone. Last lap however I felt a lot of pain and wasn't running full effort.

Thursday Sep 7, 2017 #

Pool workout 1:00 [3]

Pre Act

6min swimming and kicking
A skip x10
stationary C's on pool wall x10
C skip
Stationary C's on pool wall x5
45sec of running A's with 20sec break/butt kicks (3 sets of 5)
deep water running

hip mobility
stretches and rolls
strength(deep squat and pushups 5x10)
A drills
Strides(2x75%, 3x85%, 1x100%)

The pool workout was new and exciting and I enjoyed it. I have not swam for quite a while and found it hard to get comfortable in the water again. The drills were good and I felt like I was easier to push myself more in the pool.

Running 30:00 [3] 5.5 km (5:27 / km)

Easy run with Waldon and Taij. Felt pretty good after pool but had a lot of pain in my right calf, especially on the uneven terrain. Overall it was a good easy run.

Wednesday Sep 6, 2017 #

Running 44:50 [3] 8.6 km (5:13 / km)

light rolling
15 min warmup
14min of Steady Surge(2:30/30)
15 min cool down
hip mobility
strength 5x10 pushups 4 ab exercises(100)
stretches and rolls

Pretty intriguing workout today. I really enjoyed my time out running and lost track of time. Near the end I started to feel pain in my calves and shoulders but worked a lot out through the cool down. I felt like I am progressing the smallest amount but I felt more solid and focused in this workout but have to work on the right amount of effort.

Monday Sep 4, 2017 #

Running 30:15 [3] 6.1 km (4:58 / km)

Pre act
stretch and roll
15 min running hard but controlled (first half)
15 min run back, harder than first Half but still controlled
hip mobility
stretch and roll
strength 4x10 pushups with 4 ab exercise in between reps
Ice bath 10-15min

Today went a lot better than my previous runs. I was able to feel less intimidated and able to focus on me and what I was doing in that moment with the run. I was able to run a small negative split. 15:15 first half, then 15 min second half. I was happy with the run even though it is still not amazing, I know it will be slow progress but small improvements like this run keeps me motivated.
8 AM

Running (shakeout) 10:00 [3] 2.0 km (5:00 / km)

Light jog to prep for Mondays workout.Still feeling a bit tight and stiff but excited and more concentrated for the workout today.

Sunday Sep 3, 2017 #

Running long (Long Run) 52:00 [3] 9.8 km (5:18 / km)

Stretch and roll
45 min long run
hip mobility
strength(pushups and deep squat)4x10
stretch and roll

Long run. Felt pretty terrible throughout the run. My muscles felt heavy and unprepared. I was unable to focus on my run and let my mind wander to negative thoughts. I started off strong but I soon started to slow and had a hard time pushing through the run.

Running (shakeout ) 10:00 [3] 2.0 km (5:00 / km)

Light shakeout run after the Long run. Feeling sore and stiff with heavy legs but worked lots of it out with stretches and rolls later on that night

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