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Training Log Archive: hopefulbreeze

In the 7 days ending Jun 15:

activity # timemileskm+m
  Running5 3:53:00 28.96(8:03) 46.6(5:00)
  Elliptical3 2:00:00 7.46(16:06) 12.0(10:00)
  Bike1 1:00:00 3.73(16:06) 6.0(10:00)
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  Total10 7:38:00 42.94(10:40) 69.1(6:38)
averages - sleep:8

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Saturday Jun 15 #

6 AM

Running 27:00 [3] 5.4 km (5:00 / km)
slept:8.0

PreAct
27min run
hip mobility, stretches, roll, ice

Nice run on some trails.

Friday Jun 14 #

9 AM

Elliptical 45:00 [3] 4.5 km (10:00 / km)
slept:8.0

PreAct
45min elliptical
hip mobility, stretches, glute stretch, roll, ice bath

good elliptical and stretches. legs were feeling a bit more energetic than yesterday.

Thursday Jun 13 #

6 AM

Elliptical 45:00 [3] 4.5 km (10:00 / km)
slept:8.0

PreAct, bosu balance, bosu squats, roll
45min elliptical
hip mobility, drills, k drill, 5 strides, weights (9pull ups), stretches

good elliptical and weights. legs felt heavy during the strides.

Wednesday Jun 12 #

4 PM

Running 1:15:00 [4] 15.0 km (5:00 / km)
slept:8.0

PreAct, lower leg exercises, balance, roll, glute activation
15min wu, tempo (5:53), active wu, 200m (38), 4 accels
2x5x300m with 1min between reps, 3min between sets
(54, 56, 56, 55, 55.5; 54.8, 55, 54, 54.6, 53.6)
16min cd
hip mobility, push and sit (67 push), stretches, glute stretch, roll, ice

good workout. I could have pushed a bit more on the tempo. stayed focused on pushing and competing on the 300m. calfs were a bit tight.

Tuesday Jun 11 #

6 AM

Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:198 slept:8.0

PreAct, bosu balance, bosu squats, glute strength, roll
6min swim and kick ( 3:08)
Drills
2:15 to 15
Deep water run
Hip mobility, drills, wall drill, 3 strides, partner medball, stretches, glute stretch, roll, ice bath

Good workout. beat Kip on the swim. Had trouble getting to the right effort during the first few intervals. Need to not be afraid of working too hard on longer intervals. I got in deep by the 75s. kept pushing in the hard and challenged myself to just go for it.
6 PM

Elliptical 30:00 [3] 3.0 km (10:00 / km)

30min elliptical
Hip mobility, hip stretches, glute stretches, roll

Nice elliptical. Legs were feeling tired. Good stretches afterwards.

Monday Jun 10 #

7 AM

Running 10:00 [3] 2.0 km (5:00 / km)
slept:8.0

10min run
Hip mobility, hip stretch, glute stretches, roll

Nice shakeout on the turf. My calfs were tight and felt heavy.
4 PM

Running 1:01:00 [4] 12.2 km (5:00 / km)

Roll, PreAct, lower leg exercises, balance, glute activation
15wu, 4x1,2,1, 16cd
Hip mobility, weights (31, 43 pushups), stretches, glute stretch, roll, ice bath

Hard workout. The wu was faster than normal. My glute was feeling very tired and heavy. After the second rep I broke down but I pulled it together after that. The rest of the workout my mind switched between being over whelmed with how hard it was and focusing on pushing.

Sunday Jun 9 #

Bike 1:00:00 [3] 6.0 km (10:00 / km)
slept:8.0

Biked to church and back.
3 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)

PreAct, lunges
60min run
HOH drills, hip mobility, basic strength, stretches, swim in river

Nice run with Paige and Popcorn. Calfs were tight. Did some good stretches later in the evening at home.

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