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Training Log Archive: Dburry

In the 7 days ending Jan 20:

activity # timemileskm+m
  Running2 2:30:00
  Race2 2:00:00
  Low-impact1 1:15:00
  Pool1 1:00:00
  Shake-out Run1 40:00
  Total6 7:25:00

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Saturday Jan 20 #

Race 1:00:00 [3]

Pre act.
WU (15:00)
Active WU outside
Active inside while waiting for race
Strides w/ spikes
1mile (5:04)
CD (15:00)
SR

Pretty happy about this race. I feel like I could have put a bit more in the middle and still be able to carry through to the end. Having saiid that, I'm really happy I didn't let any soreness from Friday's race get in my head as an excuse. Support from the team was loud and strong

Friday Jan 19 #

Race 1:00:00 [3]

Pre act.
WU (15:00)
Act. WU
Strides w/ spikes pre race
3k race (~10:08)
CD (15:00)
Hip mob
SR
Ice bath @hotel

My right knee was a little bothered by the bus ride but i was able to stretch it out quite a bit on the way down. Got going with Jeff on the warmup and was feeling really good and excited for the race. I put it up as only 3k in my head, "15 laps is nothing" but it's definitely more intense than I build it up to be. Regardless, I ran hard and was really happy with the results (despite having Jeff pass me on the last stretch...). Really happy with the effort and looking forward to when that effort brings a lower time. Our goal was sub 10 so we'll have to hit that on the next one!

Wednesday Jan 17 #

Low-impact 1:15:00 [3]

Pre act.
Lower leg exercises
Barefoot run (20:00)
Elliptical (15:00)
Bike (15:00)
Hip mob
Drills
Med ball training

Good workout, elliptical was harder than usual but the biking really got my legs going and a god sweat on. Still need moore stretching for the overhead squat to get lower but I think it's getting better.

Shake-out Run 40:00 [3]

Shake-out run (40:00)
hip mob.
SR

Tuesday Jan 16 #

Pool 1:00:00 [3]

Pre act.
Okey-dokey vall
6min swim
Drills
2:15 down by 15s
12min deep water run

Hip mob.
Drills
Strides x2
SL2.0 w/ 100% stride
med ball (4 and 8lbs) w/ RB2.0

Really good pool workout today. Got in deep and really had to push at the 1:45 set to the end. Practiced hitting that boundary and dealing with it today, hard thing to do but worth it in the end.

Monday Jan 15 #

Running 1:00:00 [3]

Pre act.
WU (15:00)
Steady/surge 1:45/0:15 x 10 (20:00)
CD (15:00)
PS, S

Great morning for a run. Right knee and hip were really hurting this morning and felt like it slowed the warmup. The workout itself, after about 3 cycles, felt good and got better throughout. Struggled to get back to steady state but I don't think I dropped below after coming out of surge. During CD, my right hip really started to feel bad and then my right calf. Overall, strong run with some aches and pains.

Sunday Jan 14 #

Running 1:30:00 [3]

Pre act.
Lunges x4
Run (75:00)
Drills x20
Hip mob
Basic strength
Stretch

Muscles in my right leg were sore. Jeff started the run out pretty strong which got me nice and warm quick. The run felt really good but my right knee was starting to bother me about half way through. Felt strong with the hills but coming down was painful. Had to push towards the end to maintain the distance between Taij/Louis and myself. Overall pretty good and chilly workout.

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