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Training Log Archive: Sjkirwin

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Xc7 6:03:20 52.82(6:53) 85.0(4:16)
  Total7 6:03:20 52.82(6:53) 85.0(4:16)

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Saturday Nov 11, 2017 #

9 AM

Xc (Saturday Workout) 1:18:00 [5] 17.3 km (4:31 / km)

Thanks for the ride Dylan

Preactive + glute activation

10 min warm up + active drills for 5 mins

Steady surge workout (4 big loops of LPH trails)
- I started out with the group, and stayed with them for the first loop, on the second loop I thought they increased the pace too quickly so I didn't pick up the pace as much. On the 3rd loop I found I was getting into the effort. The fourth loop I increased the effort again.
- I was focused on quick stride turnovers today

15 min cool down

Remembrance Day Ceremony with Derek

Hip mobility and push and sit at hanger


Friday Nov 10, 2017 #

9 AM

Xc (Friday Easy Run) 20 [2] 4.4 km (5 / km)

Thursday Nov 9, 2017 #

7 AM

Xc (Thursday Hanger and run) 40:00 [3] 8.9 km (4:30 / km)

13 min Bike

Preactive + handball

20 mins easy barefoot run

15 mins stationary

15 mins elliptical

Hip mobility, drills, 6 strides

Strength Y

Ice bath and stretching

13 min bike

40 min easy run followed by stretching

- I learned that my stride tends to lengthen out and slow down when I get tired. I will need to make a conscious effort to ensure that I keep my quick turnovers when I get tired.

Wednesday Nov 8, 2017 #

5 PM

Xc (Wednesday Workout) 55:00 [4] 12.2 km (4:30 / km)

15 min bike

No preactive (I need to try to get to practice earlier) I will do this by fixing the gears on the bike.

15 min warm up

(1 min easy, 1 min hard, 1 min easy, 1 min h, 1 min easy, 1 min h, 2 min easy) x 4
I felt strong on this workout. I found I was able to dig deeper than usual. I found that when I made up my mind I was able to catch the person in front of me, despite doubting I could catch them the moment before.

15 min cooldown

Hip mobility, push and sit

17 min bike home

Tuesday Nov 7, 2017 #

6 PM

Xc (5.5 km race) 55:00 [5] 12.2 km (4:30 / km)


15 min warm up

Active Warm up

5.5 km race
- I went out hard, and there was a moment when I though I could catch up to Derek, but I didn't capitalize on it. Later in the race my breathing became heavier. I should have focused more on bringing it back into control. Overall, my legs felt really loose and free.

20 min cool down

Hip mobility

Sit and push


Monday Nov 6, 2017 #

9 PM

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

45 mins out to boulevard lake and across the damn and back home

I took it easy on this run, but my stride and my breathing were really calm and relaxed. This was one of the better feeling runs I have had for a while.


Sunday Nov 5, 2017 #

9 AM

Xc (Sunday Long run) 1:30:00 [3] 20.0 km (4:30 / km)

Preactive with lunges

1 30 run through Centennial trails
- I had a sore knee at the beginning of the run, but throughout the run it felt better. Sometimes I find the run gets easier the further in you get because your muscles come to relax

Hip Mobility
Strength Y


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