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Training Log Archive: Sjkirwin

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  Xc5 2:00 17.68 28.45
  Total5 2:00 17.68 28.45

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Saturday Sep 9, 2017 #

Xc (Hard Workout) 35 [3] 5.0 mi (7 / mi)

Pre activation

2 x 1 mile@tempo, then 1 min break, then 1 mile temp, followed by 3 min break + 1 mile@tempo

15 minutes of cool down

Strength- pushups and core
Hip mobility

On this workout I felt more fatigued from the speed than usual. I also was fighting pain in my legs. I ran the first set of the workout with Derek, but I did the second half with Colin and Connor.

Friday Sep 8, 2017 #

Xc (Day Off) 1 [3] 0.0 mi

My legs felt very tired, I did not run.

Thursday Sep 7, 2017 #

Xc (Recovery run) 53 [3] 12.7 km (4 / km)

Preactivation without rolling
Active warmup without strides

I was up against serious muscle fatigue from the workout the night before and my right foot was numb for a good 30 mins. Not sure why it was. The feeling returned by the end of the run. I ran with Derek, Connor, and Zimmack. I tried to change my stride up and the type of surface I was running on.

I did some rolling and stretching at the end.

Wednesday Sep 6, 2017 #

5 PM

Xc (Interval workout) 1 [3]

Biked to the lake for a warmup. When I arrived I ran for another 5 minutes before going right into the workout.

The workout was 4x 15 min. 30s @ tempo, 2 30 easy, 30s @ tempo, 2 30 easy... I ran the majority of this workout alone but did a couple intervals with Derek, Gavin, and Zimmack.

My breathing and leg fatigue was a limiting factor.

Following the workout I did 15 mins of cool down. Hip mobility, strength exercises, and recovery.

Tuesday Sep 5, 2017 #

1 PM

Xc (Recovery) 30 [3] ** 7.7 km (4 / km)

Derek and I did this run together. I felt really good while on it other than my calves being sore. We went at a fairly easy pace and were able to talk while we were on it. We did the recovery in the hanger afterwards.

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