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Training Log Archive: Sjkirwin

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Xc7 4:15:45 29.2 47.0
  Total7 4:15:45 29.2 47.0

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SuMoTuWeThFrSa

Saturday Sep 16, 2017 #

9 AM

Xc (Recovery/Easy Day) 50:00 [4] 11.0 km (4:33 / km)

Biked 25 mins to practice

Preactivation

50 min run in the Centennial trails

Hip Mobility

Basic Strength

Recovery

25 min bike home

Friday Sep 15, 2017 #

Xc (Easy Run) 30:00 [3] 6.5 km (4:37 / km)

Easy Run, mostly on grass

My legs felt fatigued to begin but better after the run

Stretching and recovery

Thursday Sep 14, 2017 #

Xc (Hanger workout) 40:00 [4]

Biked 10 mins to practice

Preactivation

20 mins full intensity on the elliptical

20 mins full intensity on the bike

A runs and skips

4 x 100 strides

Strength (pushups and core)

Recovery with an ice bath

Wednesday Sep 13, 2017 #

Xc (Tempo) 45:00 [3] 10.5 km (4:17 / km)

Biked 10 mins to workout

preactivation with leg swings

15 min warm up jog

15 min at tempo

15 min cool down

Hip mobility and strength (core and push ups)

Recovery

13 min bike ride home

I felt good during the run

Tuesday Sep 12, 2017 #

Xc (Pool Workout) 45:00 [3]

10 minute bike

Preactivation

Pool workout
6 mins of front crawl and kicking
A march and skip to the ladder
C's on the wall
R runs
A's on the spot workout 3 x (30s, 45s, 1m, 45s, 30s)
6 mins of water running

6x100m strides

Strength with core

Recovery with ice bath

10 minute bike home

Monday Sep 11, 2017 #

Xc (Recovery Run) 45:00 [2] 10.0 km (4:30 / km)

Biked to the practice (10 mins easy)

Pre-activation
Rolling
Active Warmup

45 mins in the trails at an easy pace (30 mins with Derek)

Hip Mobility
Strength (5 sets of 10 push ups, 4 sets of 30 core exercises)

Recovery/rolling

Biked home (13 mins easy)

Sunday Sep 10, 2017 #

Xc (Recovery Run) 45 [1] 9.0 km (5 / km)

This was supposed to be an easy long run for 1 hr. I ended up walking for short intervals during it because I had pain just below my right calf. It followed up the back of leg and I could feel a dull pain in my right glute. Otherwise both of my legs felt really fatigued. I have booked a therapy appointment for Tuesday afternoon. And I iced the sore calf today.

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