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Training Log Archive: Sjkirwin

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Xc7 4:19:02 36.97(7:00) 59.5(4:21)
  Total7 4:19:02 36.97(7:00) 59.5(4:21)

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Saturday Nov 18, 2017 #

Xc (Ankle recovering) 1 [1] 1.0 km (1 / km)

I took this day to rest up the ankle.

Kept it elevated and iced it

Felt sorry for myself for not running, told myself to suck it up.

Had a great brunch.

Made banana bread with a roommate.

Friday Nov 17, 2017 #

12 PM

Xc (Basically Depression) 1 [1] 1.0 km (1 / km)

Not being able to run was not fun, classmates were kind enough to drive me to school.

The swelling in the ankle increased, still able to walk on it, but tried to keep it to a minimum.

Kept it elevated, and iced it

Thursday Nov 16, 2017 #

7 AM

Xc (Thursday Morning Hanger) 15:00 [3] 3.3 km (4:33 / km)

Preactive + game

20 mins barefoot run

15 mins stationary

15 mins of elliptical

Hip mobility and drills

2 Strides at 75% and 85%

New strength + ladder

Final stride all out

Stretching and ice bath

On my run that afternoon I rolled my ankle. There wasn't much ice on the sidewalk, and I only stepped on a small chunk when I wasn't looking down. That was all it took to sprain it though.

Wednesday Nov 15, 2017 #

5 PM

Xc (Wednesday Workout) 59:00 [4] 13.1 km (4:30 / km)


15 min warm up

1 loop at tempo + 1 loop at race pace

((200m, 40s break) x 5) 1m 20s break
repeat 3 times, last one with spikes on

1 loop at tempo/race pace
- Honestly I had fun tonight, I think the weather was a good change of setting. My thoughts were more on the terrain than how difficult it was.

15 min cool down

Hip Mobility, push and sit

(thanks Dylan and Connor for the rides, it saved me some crappy biking)

Tuesday Nov 14, 2017 #

7 PM

Xc (Pool Workout and Run) 30:00 [3] 6.7 km (4:29 / km)

15 min bike

Preactive + Okey Ball

Pool Workout

Hip mobility

Drills, 2 strides, ladder, 1 stride all out

Strength with medicine ball

Stretching + ice bath

15 min bike

30 min easy run and stretching

Monday Nov 13, 2017 #

5 PM

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

Thankyou for the ride Heather :)

Preactive & glute activation

15 min warm up

10 min tempo

(30s steady, 30 s hard) x 5 repeat
- This was a strong feeling workout for me, I have been getting more sleep lately and trying to keep stress levels down. I was focusing on the turnovers for the quick stuff today.

15 min cool down

Hip mobility

Push and Sit

Stretching at home - Thanks for the ride home Derek, (When you and Heather and Connor drive I really appreciate it)

Sunday Nov 12, 2017 #

9 AM

Xc (Sunday Long Run) 1:40:00 [2] 22.2 km (4:30 / km)

Preactive with lunges

1hr 40 mins on the Centennial trails
- I was really cramping up in my legs in the beginning of the run, but was able to loosen the legs up as the run progressed. I was with the main group of guys for the first portion, then I went off at my own pace. My legs were pleasantly tired by the end. I went 10 mins extra to make up for the biking I haven't been doing since the snow arrived.


Back to the hanger

Hip mobility, strength Y


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