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Training Log Archive: hopefulbreeze

In the 7 days ending Sep 28:

activity # timemileskm+m
  Running7 5:25:00 40.39(8:03) 65.0(5:00)
  Bike1 2:00:00 7.46(16:06) 12.0(10:00)
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  Elliptical1 30:00 1.86(16:06) 3.0(10:00)
  Water running1 30:00 1.86(16:06) 3.0(10:00)
  Total10 9:10:00 54.37(10:07) 87.5(6:17)
averages - sleep:7.6

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Saturday Sep 28 #

11 AM

Running race 1:10:00 [5] 14.0 km (5:00 / km)
slept:9.0

PreAct, 15min wu, active wu, 2min tempo, strides
6km race
20min CD, hip mobility, stretches, roll

Good race. I worked with the girls around me in the race to push myself. When it got hard I kept going and stayed in the hard. About 4km into the race one girl pulled ahead and with about 400m left another girl passed me. Next time I need to work on taking a bit more of a risk and when someone I am running starts to pull ahead to try and keep with them.

Friday Sep 27 #

2 PM

Running 30:00 [3] 6.0 km (5:00 / km)
slept:7.0

PreAct, roll
30min run
Hip mobility, stretches, roll

Nice run on the Griak race course. Legs were tired from weights the day before.

Thursday Sep 26 #

7 AM

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

PreAct, glute exercises, bosu balance
30min deep water run
Hip mobility, drills, k drill, 5 strides, weights, stretches, roll, ice bath

Nice deep water run with Maria.
1 PM

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

30min run
Hip mobility, stretches

Nice run on the hospital trails.

Wednesday Sep 25 #

4 PM

Running 1:05:00 [4] 13.0 km (5:00 / km)
slept:8.0

PreAct, lower leg exercises, glute activation, roll
15wu, 6min tempo
2x5x300m with 45 between reps and 2min between sets (58,62,59,60,60; 62,59,61,61,59)
5min tempo
17min cd
Hip mobility, push and sit ( 61push), stretches, roll

Good workout. was a bit scard going into the 300m but I pushed and was able to stay in the hard. Focusing on moving my arms and legs fast helped me to push myself. The second tempo my legs felt heavy from the workout.

Tuesday Sep 24 #

6 AM

Pool Workout 45:00 [4] 4.5 km (10:00 / km)
max:192 slept:7.0

PreAct, glute exercises, bosu balance (4:00)
6min swim and kick (3:15 swim)
drills
2:15 down to 15sec
deep water run
hip mobility, drills, k drill, 5 strides, medball, stretches, roll, ice bath

Good workout. I was a bit distracted during the drills and could have put a bit more effort into them. the intervals went well. focused on moving my arms and legs faster instead of how hard it was.
12 PM

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

30min elliptical, 20min run
Glute stretch, quad stretch

Nice elliptical and run. My left quad was a bit off during the last bit of elliptical and the run.

Running 20:00 [3] 4.0 km (5:00 / km)

Monday Sep 23 #

4 PM

Running 50:00 [4] 10.0 km (5:00 / km)
slept:9.0

PreAct, lower leg exercises, glute activation, roll
20min wu, 15min steady/surge (2:30/0:30), 15min cd
hip mobility, weights, core, stretches, glute stretch, roll

Good workout. stuck with the Bucks for the first two sets and then decided to push the pace a bit. It got hard but I didn't want the bucks to pass me so I kept in the hard. I could barely go into cd at the end of the steady/surge.

Sunday Sep 22 #

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

biked to church and practice.
3 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:6.0

PreAct, balance
60min run
HOH drills, hip mobility, strength x, glute exercises, stretches

Nice run with Paige.

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