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Training Log Archive: Sjkirwin

In the 7 days ending Feb 3:

activity # timemileskm+m
  Xc7 5:52:00 663.75(32) 1068.2(20)
  Total7 5:52:00 663.75(32) 1068.2(20)

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Saturday Feb 3 #

9 AM

Xc (Saturday Workout) 57:00 [4] 12.7 km (4:29 / km)

Preactive and stretching

30 min run on the track (10 mins easy, 10 mins medium, 10 mins hard)

Active warm up

(200m, 2 min recovery, 150m, 1 min recovery, 100m, 3 min recovery) x 3
- the recovery time was always active.
- the pace of these three sets were Saturday effort.
- my hipflexor was good throughout, though more tired than my other one at the end.

15 min barefoot turf cool down

Hip mobility, pushups 25 x 4

We forgot to fill the ice tub beforehand !

Friday Feb 2 #

6 AM

Xc (Friday Long Run) 55:00 [3] 12.2 km (4:30 / km)

Leg Swings

55 min Run
- Went with Kip and Popcorn for a tour around downtown PA. We conquered a couple hills along the way. My hip flexor was not problematic.

Stretching and rolling

- Good luck to those running tonight!

Thursday Feb 1 #

3 PM

Xc (Thursday Run) 45:00 [3] 1000.0 km (3 / km)



Easy run with Paige and Heather. I wore shoes and ran on the track. My hip flexor felt good again today. Still a bit tender, but I will keep taking care of it. It felt good even at the end of the run. I increased the pace for the last 5 laps or so and it felt good to be going fast.

Good luck to everyone racing this weekend! Heather made some good cake, so make sure to run hard to earn it haha

Stretching and rolling

Ice bath

Wednesday Jan 31 #

12 PM

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


Outside run

I wasn't able to come to the school to do my run inside today so I did it outside. It was nice and sunny out. My legs were feeling good and my hip flexor was not an issue today. I need to keep stretching and rolling it to keep it healthy in the future.

School today was a whirlwind. I had class practically all day then I went to a women's shelter tonight to spend some time at an Indigenous Full Moon Ceremony. This ceremony was to help women to feel strong about themselves. I thought it was neat how this coincided with mental health day. I now have 14/36 Aboriginal Perspective hours completed. I have to finish these up before the end of the semester. So far this semester I have put in 8 hours towards this goal. Just thought I would mention my progress, since this is one of the reasons I haven't been able to workout with the team.

Stretching and rolling

Tuesday Jan 30 #

7 PM

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


I was at the Hanger:
45 mins of running on the treadmill. My hip flexor felt really good, finally it seems to be healing up. This is especially good because I did a workout last night. Hoping for good results again tomorrow.

Pushups 20 x 4

Stretching and Ice bath
Rolled when I got home

Monday Jan 29 #

5 PM

Xc (Monday Workout) 55:00 [3] 12.2 km (4:30 / km)

10 min easy run at noon


15 min warm up

(4:15 steady running + 45 s hard) x 3 + 45 s hard
- For the first time in a while my hip flexor wasn't really a factor. It was good right up until the end of the 50 mins when I felt it getting tired. It was nice to have traction tonight on the course. I still want to work on making my turnovers quicker.

15 min cool down

Hip mobility, pushups x 5 sets

stretching and ice bath

Sunday Jan 28 #

3 PM

Xc (Sunday Run) 55:00 [3] 12.2 km (4:30 / km)


Preactive and lunges

Outside run on the sidewalks. I decided to do this run outside to get some sun and enjoy the weather today. The hip flexor was tired at 55 min so I stopped there.

Stretching and rolling

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