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Training Log Archive: Sjkirwin

In the 7 days ending Jan 27:

activity # timemileskm+m
  Xc7 4:25:01 36.54 58.8
  Total7 4:25:01 36.54 58.8
  [1-5]6 4:25:00

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Saturday Jan 27 #

6 PM

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

I did this run inside


35 minute treadmill run
- My hip flexor was getting tired at 35, and on the verge of hurting so I went to the elliptical and was able to go for another 10 minutes before I stopped. The elliptical was easier on it, but after the 10 minutes it was getting tried.

Pushups 25 x 3 sets


Friday Jan 26 #

9 AM

Xc (Friday Run) 40:00 [3] 8.9 km (4:30 / km)

I did this run at Lakehead on the treadmill


40 min on the treadmill
- This morning when I woke up my hip flexor felt the best it has since the injury occurred. The rolling and stretching has really been helping it along. On the treadmill run I was using a high cadence. The flat consistent surface to run on was nice because I didn't need to put any additional strain on the hip flexor. I took it pretty easy this morning. I stopped at 40 mins because I was beginning to feel some muscle soreness in the hip flexor.

Pushups, but not the sit because my hip flexor is weak.


Thursday Jan 25 #

4 PM

Xc (Thursday Run) 30:00 [3] 6.6 km (4:33 / km)

I did this run outside, from now until my hip flexor recovers all my runs will be inside. Having a consistent non-slip surface will help reduce unnecessary strain on the hip flexor.

Stretching and rolling


30 min outside run
- It felt good to stretch the legs. Solid run. Stopped when my hip flexor began to tire out and get sore.

Stretching and rolling

Wednesday Jan 24 #

Xc (No Run day) 1 [0]

My hip flexor was aching again today, and I have come down with a cold. I decided to take today as a rest day to get my body back on track. I also took the morning off class to catch up on sleep.

I did lots of rolling and stretching.

Tuesday Jan 23 #

4 PM

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

Stretching and rolling


45 min run
Today was a nice day to run outside in the sunlight. I went along the sidewalks. I was working on short, quick steps. The hip flexor was more sore than it has been for the past week. I suspect it was from the added strain from practice. I was careful not to push it to hard today but it was tired by the end of the workout.

Stretching and rolling

Monday Jan 22 #

4 PM

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


Outside running: 8 min warm up

Outside running: (4 min tempo followed by 1 min easy) x 6
- Today was a good run, I threw in with the fast guys for the first set and part to the second set. Today the focus was on keeping my head out of the game. - It felt good to be able to do almost a whole workout again without having the hip flexor get in the way. It was really only tired at the end of this workout. However it was sore to stretch, and I couldn't lift that leg for the "sit" work.
- It was also good to see everyone again.

Outside running: 15 min cooldown

Hip mobility + push and some sit

Stretching, rolling, and ice bath

Sunday Jan 21 #

5 PM

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

Stretching and rolling


45 min outside run

Still working on the quick turnovers. I had fun in places on the sidewalks with the slushy snow. For some reason on the bridges there were puddles of water. Saw 5 deer standing in the forest near campus, they didn't even budge when I went past them.

Looking forward to tomorrow night's practice and to hearing how the races went this weekend.

Stretching and rolling

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