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Training Log Archive: colinwarwick

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  Running2 2:00:00 19.32(6:13) 31.09(3:52)
  Total2 2:00:00 19.32(6:13) 31.09(3:52)
averages - sleep:7.5

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Saturday Sep 9, 2017 #

9 AM

Running 1:00:00 [4] 10.0 mi (6:00 / mi)

1. Pre-activation
2. Warm up run (15 minutes)
3. First half of active-warm up
4. Workout 3 x (half loop, 1 min recovery, half loop) 3 minutes between
5. Cool Down ( 15 minutes)
6. Hip Mobility
7. Strength (50 push-ups + 4 ab exercises (140))
8. Stretch and Roll

First set- (5:27, 5:26)
Second set- (5:16, 5:10)
Third set- (5:15. 5:14)

Another stellar workout today. First set was a little slow, but it felt really strong as a group and was very good to start the workout. I felt good going into the second set and made a conscious increase in effort so that I could finish in the right range for a Wednesday workout. Third set was tough, but I focused on running nice and relaxed as much as I could because that's something I know I have to work on. As for overall effort, i know I increased throughout the workout, I also finished in the ideal range for a Wednesday. Overall a really good workout.

Wednesday Sep 6, 2017 #

5 PM

Running intervals 1:00:00 [3] 15.0 km (4:00 / km)

1. Pre-activation
2. Basic group strength; 2x(10-donkey kicks, 10-hip thrusts)
3. Workout (2:30 steady + :30 surge) 20,20,20
4. Hip mobility
5. Strength (50 push-ups, 4 ab exercises(130))
6. Stretching and rolling

The workout today was really really good. Put in a great effort throughout the entirety of the workout. Applied parts of Peak Performance, helped keep me calm and relaxed in the middle of my workout, which promoted some very strong running in the middle, and towards the end. The start of the workout was actually a little bit difficult since I still felt a little beat up in warm-up, didn't let it bother me when the workout started though. Made sure to keep the surges fast, and the transitions crisp, while going straight back into steady after the surges. Got some work in on the cool-down as well.

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