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Training Log Archive: Sjkirwin

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Xc7 7:10:00 59.28(7:15) 95.4(4:30)
  Total7 7:10:00 59.28(7:15) 95.4(4:30)

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Saturday Dec 9, 2017 #

1 PM

Xc (Long Run) 1:20:00 [3] 17.8 km (4:30 / km)

I had to do this run later in the day because I had an exam in the morning.

80 min long run
- I practiced doing reps of running on a particular block of the sidewalk that was only partially cleared. I wanted to strengthen the ankles and practice good foot placing. But most of the run was on clear paths, had a good tour of Thunderbay. I took it fairly easy on this run and my legs felt better at the end of it than they did at the beginning. A great prep for the run to come the next day.

Hip mobility, push and sit


Friday Dec 8, 2017 #

1 PM

Xc (Track Run) 45:00 [3] 10.0 km (4:30 / km)

Following my therapy appointment for my ankle (which I had positive feedback on) I went on the indoor track.


45 mins on the track
I switched up the direction, surface and lane of the running throughout. I went at about 1 minute laps. I wore shoes, but my arches were a bit sore at the end.

Push and sit, stretching

Ice Bath

Thursday Dec 7, 2017 #

7 PM

Xc (Late night Thursday) 1:10:00 [3] 15.5 km (4:31 / km)

The time mentioned above includes my stationary and elliptical time

Preactive + toe and shin walks (width of the hanger) + calf raises

20 mins barefoot on the turf

15 min bike

35 min elliptical
- I don't like working out this late at night because the energy levels just aren't there.

Drills, strides, medicine ball strength (the only ball available was 15 lbs)

Hip mobility + Push and sit


Wednesday Dec 6, 2017 #

4 AM

Xc (Wednesday Brazilian) 1:15:00 [4] 16.7 km (4:29 / km)


15 min warm-up

Campus tempo loop x 2
I was felt good during this run. my times were 8: 57 and 9: 15

Active warm up

3 strides

(100m x 10 with various exercises in between runs) x 3 sets
I felt strong in this workout, I found I could come out of the exercises and still run quick. My goal for next week is to make sure I know the amount of reps of each exercise before starting.

15 min barefoot cool-down. Supposed to be 1 min laps.

Hip mobility, push and sit

Stretching and Ice bath

Tuesday Dec 5, 2017 #

7 AM

Xc (Pool Workout and Soccer) 20:00 [4] 4.4 km (4:33 / km)

Preactive + toe and heel walks

Pool workout
6 mins swimming and flutter kicking
A march to the ladder and back
B march to the ladder and back
10 heel-butt kicks on the wall
C run to the 3rd blue line and back
5 heel-butt kicks on the wall
A march, B March, C march
(40 s x 5 running A's) x 3
Deep water run
- Today I needed to go more slowly through the pool B marches. I need to focus on driving the arms more as this will help me to improve my foot speed.

Hip mobility, Drills, Med ball strength
10 x 2 band presses

20 mins SOCCER!
off to school

Monday Dec 4, 2017 #

5 AM

Xc (Monday Workout) 1:00:00 [4] 13.3 km (4:31 / km)

Some of preactive (I arrived right at 4 30)

15 min fast warm up

20 mins at tempo

1 min rest (I now realize it should have been 2) 2 mins hard, 1 min rest, 2 mins hard, 1 min rest, 2 mins hard
- I felt like I was able to get a second gear in this run, I thought I was tired before I hit that gear, but once I picked up the pace I was moving pretty quickly.

- My goal for Wednesday's Brazilians is to have enough focus to stop and start my watch correctly at each interval.

18 min cool down

Hip mobility, Strength

Stretching, Ice bath

Sunday Dec 3, 2017 #

9 AM

Xc (Sunday Longrun) 1:20:00 [3] 17.7 km (4:31 / km)

Preactive + Lunges

80 min steady run
- Boulevard trails were icy but none of us guys had any falls.
- My legs felt pretty good today, except for some soreness in my left calf.

Drills, Hip mobility

Stretching, ankle strengthing and ice tub at the Hanger

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