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Training Log Archive: Gar

In the 7 days ending Apr 29:

activity # timemileskm+ft
  Run6 5:11:00 39.9(7:48) 64.21(4:51)
  Stength4 1:15:00
  Swim2 50:30 1.62(31:16) 2.6(19:25)
  Yoga2 20:32
  Bike1 20:00
  Total14 7:57:02 41.52 66.81
averages - sleep:7.8 weight:163.2lbs

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Sunday Apr 29 #

6 AM

Run 42:00 [3] 5.0 mi (8:24 / mi)
slept:6.5 shoes: White ds trainer

Easy run around marina
Knee just a little tight this. Hopefully a sign of recovery.
5 PM

Bike 20:00 [3]

Easy bike

7 PM

Yoga 32 [3]

Yoga with Adriene day 20 and a roll of it band and quads
8 PM

Stength 15:00 [3]

Maintenance

3 sets

Clam shells 15 reps
Hip hikes 15 reps
Donkey kicks 10 reps

Saturday Apr 28 #

7 PM

Run 48:00 [3] 6.0 mi (8:00 / mi)
slept:4.0 weight:165lbs shoes: White ds trainer

Easy run mix of grass along lu trail and dirt trails.

Legs were strong tonight. Left knee a little tight and just feels different.
I woke thinking I might do a 10 k race simulation. After debating all day I decided More could be gained from running easy and letting my knee get back to normal.

Stretch, roll and voodoo floss after

Run 6:00 [3] 0.6 mi (10:00 / mi)
shoes: Asics gel ds trainer 21

Strides

5 x 15 sec walk back

Felt smooth and fast.

Friday Apr 27 #

6 AM

Run 35:00 [3] 4.2 mi (8:20 / mi)
slept:8.0 shoes: Asics gel ds trainer 21

Easy run to dirt trail at university on River. Knee stiff this morning. Started to loosen up after 15 minutes. Felt awkward and stiff this morning.

Thursday Apr 26 #

9 AM

Run 1:00:00 [3] 8.4 mi (7:09 / mi)
slept:9.0 weight:162lbs shoes: Asics gel ds trainer 21

20 min wu
20 min of 3:30 steady, 30 sec surge
20 min cd
Ran with Jon and kip on Lphtrails

My mind was not very positive going into this workout after knee pain and sickness the last few days. However once I got into the workout I was able to find my focus. I Really put my effort into the first minute after the surge. It's funny when I look at the gps file because my pace gradually slows after a minute. Next time I do a steady surge I will push harder for that first minute and hold the pace until I surge.

Knee felt better then it has the last few runs. I will have to do a good roll and stretch.
1 PM

Run 30:00 [3] 3.8 mi (7:54 / mi)
shoes: Kinvara 9

Easy run on treadmill

Trying a new pair of shoes. Legs tight and knee sore despite stretching in warm up.

Swim 18:30 [3] 1.0 km (18:30 / km)

Easy swim

Relaxed pace. Played with breathing every 2. Felt good. Was gliding off wall farther than usual.
7 PM

Stength 25:00 [3]

Calf lowers
Heel walk (30m 10lb db)
Toe walk (30m 10lb db)

Got creative in the basement with floor mats for a little cushion. Calfs done at end.

90 min roll/stretch - tight from this morning. Hip floors especially tight on left.

Wednesday Apr 25 #

2 PM

Stength 15:00 [3]
slept:10.5 weight:163lbs

Hip hikes
Clamshells

Sick. Rest day. Just maintenance today. Spent 90 min rolling and stretching focusing on left leg. Also used the ball more than usual on it band , quads and hip flexors

Tuesday Apr 24 #

Stength 20:00 [3]

Calf lowers
Heel walk
Toe walk

My ankle feels great. Both side are equally strong. Added 8 lb db on second sets.
6 PM

Swim 32:00 [3] 1.6 km (20:00 / km)
slept:8.0 weight:163lbs

400 wu
5 x 200m pull
200 cd

My knee was swollen today. Got an hour of stretching voodoo floss and rolling in. It seemed to help a bit. Decided not to run.

I was feeling guilty tonight so I jumpe d in the pool and mainly did pull. It took extra effort as I have a cold. On the plus side I felt smooth with my stroke.

Monday Apr 23 #

9 AM

Yoga 20:00 [3]

Yoga with adriene
7 PM

Run 1:30:00 [3] 11.9 mi (7:34 / mi)
slept:8.5 weight:163lbs shoes: Asics gel ds trainer 21

Long run mainly along university and college trail

Knee tight for the first 30 minutes. I stretched and rolled this morning and this afternoon. Maybe I can try a long stretch right before my run next time.

Felt smooth running today. Picked up the pace gradually last 3 miles. Left calf a little tight after the run.

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