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Training Log Archive: colinwarwick

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Running6 6:15:00 52.1(7:12) 83.85(4:28)
  Total6 6:15:00 52.1(7:12) 83.85(4:28)

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Saturday Dec 9, 2017 #

9 AM

Running 1:20:00 [2] 17.78 km (4:30 / km)

Long run today at the cascades before the race tomorrow. Felt ok today. I accepted that I was going to be cold very early on and it helped! Footing wasn't amazing but it was manageable. Got back to the hangar for hip mobility, strength Y (awesome), some stretching and rolling to end it off.

Friday Dec 8, 2017 #

8 PM

Running 45:00 [1] 9.47 km (4:45 / km)

A bit of an evening run today. Felt super sore and really tired at the start of the run today, but I knew that putting in the work today would benefit me so I did. Hip flexors and quads were especially sore today so I focused on them when I was rolling but rolled out everything. Finished with alot of stretching and strength Y.

Wednesday Dec 6, 2017 #

4 PM

Running 1:30:00 [4] 20.0 km (4:30 / km)

Pre-act, glute activation, 15 min warm-up, 2 × campus tempo loop ( 8:52 and 8:55 ), active warm-up + 200m @ 1500m race effort (:34), 3 × 30m accels, 3 × half lap brazillians with 11 exercises total, 2 minutes between sets, 5 minutes easy cool-down, 10 minutes of at least 1 lap/min, hip mobility, push and sit, stretch and roll.

Great workout today. Tempo felt a little slow from the conditions but it was a solid effort. Worked with Connor on both loops, lost him just a bit on the first one but stayed up there on the second. The brazillians were very tough today. I got in deep at the end of the second set and just focused on driving the arms on every run and getting the most I could out of the exercises. I still think I need to work on quicker turnovers especially as I get tired throughout the workout. That will be my focus for workouts to come, especially future brazillians. Overall really good today.

Tuesday Dec 5, 2017 #

5 PM

Running 30:00 [1] 6.32 km (4:45 / km)

Run was a little shorter than normal because my hip was hurting quite a bit. I rolled, iced, and stretched alot right after and it feels much better already. Did some hip mobility and strength Y afterwards as well.

Monday Dec 4, 2017 #

4 PM

Running 50:00 [3] 12.5 km (4:00 / km)

Pre-act, glute activation, 15 minutes warm up, 20 minutes @ tempo, 15 minutes cool-down. Hip mobility, push and sit, stretch and roll.

Awesome workout today for the first day back from my week off. The tempo was super strong, it was a little faster than normal but it was still in a great effort range to maximize the amount of time I was able to work on efficiency. Had Connor to work with for the whole thing too. We made sure to get some work done in the warm-up and the cool-down so I think I really got alot out of today which was great!

Sunday Dec 3, 2017 #

9 AM

Running (Long Run) 1:20:00 [2] 17.78 km (4:30 / km)

First practice back from my week off. There was some confusion and I ended up joining the guys about a half hour in. The run felt strong even though it was a little icy, we stuck to the roads for the majority of it. Last 25 min or so were pretty tough on my own, but it was a great place to work on my mental toughness. Finished with 30 of each hoh drill, hip mobility, strength y, some stretching and rolling, and an ice bath at home.

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