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Training Log Archive: hopefulbreeze

In the 7 days ending Feb 8:

activity # timemileskm+m
  Running7 5:51:00 43.62(8:03) 70.2(5:00)
  Water running3 2:15:00 8.39(16:06) 13.5(10:00)
  Pool Workout1 1:01:00 3.79(16:06) 6.1(10:00)
  Total10 9:07:00 55.8(9:48) 89.8(6:05)
averages - sleep:8.6

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Saturday Feb 8 #

9 AM

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

PreAct, lower leg exercises, balance, deep squat (2:30), glute activation, flossing
15min wu, active wu, 200m (35.7), 4 accels
1520m (4:56), 4min recovery, 1520m (4:58)
15min cd
hip mobility, push and sit, stretches, ice bath

Worked well to stay fast and relaxed on the first set. for the second set my perceived effort was higher, but I could have gone faster.

Friday Feb 7 #

11 AM

Running 40:00 [3] 8.0 km (5:00 / km)
slept:9.0

PreAct
40min run
Hip mobility, stretches

Nice barefoot run with Beeman. Enjoyed the conversations!

Thursday Feb 6 #

10 AM

Running 46:00 [3] 9.2 km (5:00 / km)
slept:8.0

PreAct
46min run
Hip mobility, stretches

Nice run past the college and back. Worked a bit on visualizing racing while on the run.
2 PM

Water running 45:00 [3] 4.5 km (10:00 / km)

PreAct, balance + deep squats, add and abd exercises, flossing
45min deep water run
Hip mobility, drills, 3 strides, medball, stretches, roll, ice bath

Nice deep water run.

Wednesday Feb 5 #

6 AM

Running 1:00:00 [4] 12.0 km (5:00 / km)
slept:8.0

PreAct, lower leg exercises, balance, deep squat (2:15), glute activation, flossing
15min wu, active wu, 200m (35.5)
5x5x200m at 39s (most were 38 mid, last set: 35.5, 36, 34, 33.6, 33.5) with 100m between
15min CD, hip mobility

Felt like I probably could have pushed the recovery a bit more to get more out of it. Nice to work with Ben and Noah on these.
2 PM

Water running 45:00 [3] 4.5 km (10:00 / km)

45min dwr
Hip mobility, push and sit, stretches, ice bath

Nice deep water run.

Tuesday Feb 4 #

6 AM

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

PreAct, add and abd exercises, lower leg exercises, balance + deep squats, glute activation
35min run
hip mobility, drills, strides, medball, stretches

Nice run and strides with the girls.
2 PM

Pool Workout 1:01:00 [4] 6.1 km (10:00 / km)

PreAct, flossing
6min swim and kick (3:04 swim )
Drills
2x (30,60,90,90,60,30)
Deep water run until 61min
Hip mobility, stretches, roll, ice bath

Good workout. Swim was good. Moved fast and worked to stay relaxed during the intervals. Next time I should try to go faster during the longer reps and see how long I can hold it.

Monday Feb 3 #

4 PM

Running 1:00:00 [4] 12.0 km (5:00 / km)
slept:9.5

PreAct, lower leg exercises, balance, deep squat, glute activation, flossing
20min wu, 20min steady/surge (1:45, 0:15), 20min cd
hip mobility, deadlifts (12,8,6) + landmines (3x10), pushups, stretches, ice bath

Good workout. worked with Ben for the first 8minutes then he fell behind. Focused on being light and fast throughout the workout. glute was tired for the last 6min but worked to keep moving fast.

Sunday Feb 2 #

1 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:9.5

PreAct, lunges
45min dwr, 60min run
hoh drills, hip mobility, strength X, add and abd exercises, balance and deep squat, stretches

Nice deep water run and run.

Water running 45:00 [3] 4.5 km (10:00 / km)

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