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Training Log Archive: Matt Agar

In the 7 days ending Jan 28:

activity # timemileskm+ft
  Run5 6:01:00 43.2(8:21) 69.52(5:12)
  Bike1 50:00
  Swim3 19:20 3.26(5:56) 5.25(3:41)
  Stength1 1:40
  Total6 7:12:00 46.46 74.77
averages - sleep:8 weight:162.3lbs

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Sunday Jan 28 #

Run 32:00 [3] 4.0 mi (8:00 / mi)
slept:7.5 weight:162lbs

30 min run around track at Complex. Then 10 strides. Nice to run in shorts. HOT! Focused on running tall and relaxed in strides. Joints a little stiff at the end of strides. Perhaps slowed down too abruptly at the wall.

Swim 19:00 [2] 1.0 km (19:00 / km)

Easy 1 km.

Bike 50:00 [4]

Spin class. Some hard efforts at and above lactate threshold.

Saturday Jan 27 #

Run 1:01:00 [3] 7.1 mi (8:36 / mi)
slept:8.0 weight:162lbs

Run out John st and back through River Terrace. Legs stiff at start. Loosened up but sluggish and tight calfs. Overall felt good.

Friday Jan 26 #

Run 2:01:00 [3] 14.0 mi (8:39 / mi)
slept:9.0 weight:163lbs

Long run to current river and back around to River st. Picked up pace last 2 miles to 7:30 and felt good. Legs felt the best they have ever felt for the distance. I guess my body is adapting to more running. Sharp pain in abdomen after run when I cough (strained core muscle?). Just a dozen coughs.

Thursday Jan 25 #

Run 1:00:00 [3] 8.1 mi (7:24 / mi)
slept:8.5

20 min WU, 20 min of 3:30 steady, 30 S surge, 20 CD

Ran with Kip and Jon around Boulevard. Left quad sore almost like a bruise (I assume its from Lunges on Tuesday). Just starting to feel achilles at end of run. Held strong after the surge.

Swim 1 [3] 3.25 km ( / km)

Drills and 200m sets

Wednesday Jan 24 #

Run 1:27:00 [3] 10.0 mi (8:42 / mi)
slept:7.0

Easy run out John st Rd. Legs feel good.

Swim 19 [2] 1.0 km (19 / km)

Easy

Tuesday Jan 23 #

Stength 1:30 [4]

Lower back stiff from shovelling so I cut deadlifts short. Lunges tricky on slippery floor.

Stength 10 [1]

Perfect stride lunge routine

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