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Training Log Archive: hopefulbreeze

In the 7 days ending Aug 3:

activity # timemileskm+m
  Running9 7:52:00 58.66(8:03) 94.4(5:00)
  Bike3 3:25:00 14.91(13:45) 24.0(8:33)
  Water running2 1:01:00 3.79(16:06) 6.1(10:00)
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  swimming1 20:00 1.24(16:06) 2.0(10:00)
  Total16 13:23:00 81.4(9:52) 131.0(6:08)
averages - sleep:8.4

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Saturday Aug 3 #

Bike 35:00 [3] 7.0 km (5:00 / km)

Biked to practice and back.
9 AM

Running 1:11:00 [5] 14.2 km (5:00 / km)
slept:10.0

PreAct, xband exercises, lower leg exercises, balance, glute activation
Outside loop easy(14:43), outside loop hard (11:56), outside loop easy(14:35), outside loop hard(11:42), outside loop easy(18:42)
Hip mobility, push and sit (50push), stretches

Good workout. I was planning on trying to stick with Ben during the first hard loop but he went out with Colin. I pushed hard on the first hard loop and was unsure if I could go as fast on the second hard loop. During the second loop, I pretended that I was in a race to help me push harder.

Friday Aug 2 #

3 PM

Running 50:00 [3] 10.0 km (5:00 / km)
slept:9.0

PreAct, roll
Hip mobility, stretches, roll, ice bath

Nice run with Paige towards the College. I was going to do some swimming this morning but ended up sleeping in.

Thursday Aug 1 #

6 AM

Water running 30:00 [3] 3.0 km (10:00 / km)
slept:7.0

PreAct, bosu balance, xband side shuffles, xband bosu squats, xband hip thrust
30min deep water run

Nice deep water run. Maria came in half way through my DWR and joined me.
7 AM

Running 31:00 [3] 6.2 km (5:00 / km)

31min run
hip mobility, drills, k drill, 5 strides, stretches, roll

Nice barefoot run on the turf with Paige. Afterwards I had fun playing some volley ball with Gavin and Andrew.
3 PM

Running 35:00 [3] 7.0 km (5:00 / km)

35min run
Hip mobility, weights, core, hip stretch, glute stretches, roll, ice bath

Nice run through the hospital trails.

Wednesday Jul 31 #

7 AM

swimming 20:00 [3] 2.0 km (10:00 / km)
slept:8.0

20min swim
hip mobility, stretches, hip stretches, glute stretches, roll

nice swim in the pool this morning.
4 PM

Running 1:15:00 [3] 15.0 km (5:00 / km)

PreAct, lower leg exercises, glute activation
75min run
hip mobility, push and sit (67push), stretches, roll

Nice run with the Bucks. We all started together and then Ben pulled ahead near the end. the hills near the end were tiring.

Tuesday Jul 30 #

6 AM

Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:192 slept:8.0

PreAct, bosu balance, xband side shuffles, xband bosu squats, xband hip thrust, roll
6min swim and kick (3:09 swim)
drills
4x(60,45,30,15)
deep water run
hip mobility, drills, k drills, wall drill, moving drill, pirate leg drill, 5 strides, medball, stretches

Good workout. pushed hard in the swim and drills. I had a hard time getting into the drills in the first set but after that I went hard on each interval. need to keep working on getting my heel to my butt for the drills.
5 PM

Running 30:00 [3] 6.0 km (5:00 / km)

30min run

nice run on the turf.
6 PM

Water running 31:00 [3] 3.1 km (10:00 / km)

31 deep water run
hip mobility, stretches

Nice Deep water run.

Monday Jul 29 #

Bike 50:00 [3] 5.0 km (10:00 / km)

Biked to practice and then to the hanger. knees were a bit sore on the bike to the hanger.
6 AM

Running 30:00 [3] 6.0 km (5:00 / km)
slept:8.5

PreAct
30min run
hip mobility, hip stretch, glute stretch

Nice run from the house. ran up John and then over to hillcrest.
4 PM

Running 1:00:00 [4] 12.0 km (5:00 / km)

PreAct, lower leg exercises, balance, glute activation
15min wu, 2x(6min tempo, 2min race, 1min hard) with 2min in between, 6min tempo, 17min cd
hip mobility, weights, core, stretches, roll, ice bath

Good workout. stuck with Ben for the first half of the first tempo and then I pulled ahead. kept roughly the same distance from him during the race effort and hard. during the second set I was getting closer to him. Focused on competing and being efficient. my glute felt tired during the hard.

Sunday Jul 28 #

Bike 2:00:00 [3] 12.0 km (10:00 / km)
slept:8.5

Biked to church and back and biked to Centennial and back.
3 PM

Running 1:30:00 [3] 18.0 km (5:00 / km)

preact, lunges
90min run
HOH drills
hip mobility, strength Y, glute exercises, stretches, swim in the river

Nice run from Centennial. It was a tiring run.

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