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Training Log Archive: Sjkirwin

In the 7 days ending Feb 17:

activity # timemileskm+m
  Xc8 7:20:00 60.76(7:15) 97.78(4:30)
  Total8 7:20:00 60.76(7:15) 97.78(4:30)

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Saturday Feb 17 #

11 AM

Xc (Toronto Run) 30:00 [3] 6.67 km (4:30 / km)

30 minute outside run on sidewalks in Toronto. I ran with my old teammate Darren. He is a couple years older than me, and was really the one who got me into running. It was nice to share some strides with him!

Stretching

1.5 hr car ride home
5 PM

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

Preactive

45 minute run through snow in a field and in a forest. I didn't want to be on the road because it was starting to get dark. So I took it easy running through the forest with my dog.

Push and sit

Stretching and rolling

Friday Feb 16 #

7 AM

Xc (Friday Run) 40:00 [3] 8.89 km (4:30 / km)

No preactive unfortunately. My friend Darren had to get to work. So we started out run together as soon as we left the house. I didn't want to ask him to wait up for me. In hindsight it would have been good to do because the sidewalks were slippery and it would have been good to have warm muscles before risking running on them.

We took this run really nice and easy because of the condition of the sidewalks. Im pretty sure I slid down the one hill, ski-man style.

After this run I was off to a Lawyer networking conference. Was literally running late to get there! It turned out really well since I was able to meet some potential employers.

Thursday Feb 15 #

3 PM

Xc (Thursday Run) 55:00 [3] 12.22 km (4:30 / km)

Preactive

55 minute outside run
- I did this run outside on the sidewalks. I ran up the hill heading away from the water. The first half of the run was uphill and the second half was downhill. So the second half felt a lot faster.

Push and Sit

Stretching

Wednesday Feb 14 #

11 AM

Xc (Wednesday Run) 1:05:00 [3] 14.4 km (4:31 / km)

Preactive

65 Minute Outside Run
- I did this run in between my classes. It was nice and sunny out! My legs felt good and the breathing was steady. I did a few surges along the run. Each surge was 30s long

Push and Sit

Stretching and Rolling

Tuesday Feb 13 #

6 PM

Xc (Tuesday Run) 1:05:00 [3] 14.5 km (4:29 / km)

Preactive

30 min outside run with Taij and Louis
- The legs started out tired but this was a good run to flush them out.

35 min barefoot run on the turf around the track
- By this time my legs were warmed up, so this run felt fairly easy. The legs felt better after the run than they did prior.

Hip mobility + push and sit

Stretching

Ice bath

Monday Feb 12 #

5 PM

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

Preactive + glute activation

15 min warm up

5 min @ 5km race pace, 2 min steady, 4 min @ 5 km race pace, 2 min steady, 3 min @ 5 km race pace, 1 min steady, 2 min @ 5 km race pace, 1 min steady, 1 min @ 5 km race pace, 1 min steady, 2 min @5 km race pace, 1 min steady, 1 min @ 5 km race pace. Total time at race pace: 15 mins

- I felt strong on this run, I was happy to have some traction with footing tonight. Was nice to have the sun out for a bit as well. I should have pushed myself for longer, and done a better job at keeping my breathing under control for the first 5 minutes. If I had done that I think the following 4 minutes would have been faster.

18 min cool down

Push and sit + hip mobility

Stretching

Ice bath


Sunday Feb 11 #

4 PM

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

Preactive

75 minute barefoot running on the turf around inside of the track
- Throughout this run my lower legs became less sore. By the end they were feeling nice and loose. I threw in some fast segments and some slow segments, even had a couple kicks of the soccer ball when it went outside the curtain.

Ice bath

Hip mobility Stretching

5 min run to my house from the bus stop

Rolling

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