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Training Log Archive: Gar

In the 7 days ending Feb 11:

activity # timemileskm+ft
  Run4 4:00:28 28.36 45.65
  Bike2 2:15:00
  Stength3 1:55:00
  Snowshoe1 1:20:00 4.5(17:47) 7.24(11:03)
  Swim2 21:35 0.81(26:37) 1.3(16:32)
  Total8 9:52:03 33.67 54.19
averages - sleep:8.1 weight:162lbs

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Sunday Feb 11 #

Stength 15:00 [3]

Walking lunge routine

Run race 39:28 [5] 10.0 km (3:57 / km)
slept:8.5 weight:161lbs

Indoor 10 km race.

Calfs a bit tight before race. Started a hair fast first few laps and then found pace between 47 and 48 second laps. Had to pick it up passing people to keep pace.

Got in the zone and tried to focus on keeping a fast cadence. Had to push last third of race. Still had a gear last lap to finish strong.

Run 20:00 [3]

Pool run in chest deep water.

Pulled kids for extra resistance back and forth. Legs not feeling too bad.

Swim 1:35 [3] 0.5 km (3:10 / km)

8 PM

Bike 1:00:00 [3]

Moderately hard ride. 1x 7 min all out.

Was planning to spin out legs and then saw Chris and followed him.

Legs feel good. Time for a good stretch.

Saturday Feb 10 #

Run 1:00:00 [3] 6.65 mi (9:01 / mi)
slept:10.5 weight:162lbs

Easy run on macIntyre river. Left calf a little tight at end. Need a quality stretch. Time for some relax time before race tomorrow.

Swim 20:00 [3] 0.5 mi (39:59 / mi)

Friday Feb 9 #

Run 1:00:00 [3] 7.5 mi (8:00 / mi)
slept:4.5 weight:162lbs

Ran on treadmill slightly faster than usual. Legs felt fresh and rested. Worked between 2 percent grade and flat. A couple 20 second race pace efforts at end. The body and mind need sleep. I did 40 minutes of stretching last night and I think that helped today.

Thursday Feb 8 #

Bike 1:15:00 [3]
slept:10.0 weight:160lbs

Easy bike

Stength 20:00 [3]

Calf raise both feet and lower on one leg x 10 each leg. 2 sets. Walk on toes and heels forward and backward 2 sets

Wednesday Feb 7 #

Run 1:01:00 [4] 8.0 mi (7:37 / mi)
slept:6.0 weight:163lbs

Ran on treadmill
20 min warm up
5x3 min 5km pace, 2 min jog
17 min Cool down

Joints feeling good. Might try a little faster next time. It was hard. But I think i could take more pain.

Tuesday Feb 6 #

Stength 1:00:00 [3]
slept:8.0 weight:163lbs

Full body strength training. Ankle feeling better today. Skipped walking lunges to save legs for intervals in morning. Workout was spaced all day. Finally finished at 1030 at night (at work).

Stength 20:00 [3]

Calf raise both feet and lower on one leg x 10 each leg. 2 sets. Walk on heels forward and backward/ toes forward and backward about 30 m 2 sets each

Monday Feb 5 #

Snowshoe 1:20:00 [3] 4.5 mi (17:47 / mi)
slept:9.0 weight:163lbs

Snowshoe pulling a sled of fishing gear with my dad. Some good hills. Left inside ankle sore since playing tag with Riley. Running in flip flops on track was a bad idea. Might have to take Tuesday off running. See how it feels in morning.

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