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Training Log Archive: Gar

In the 7 days ending May 6:

activity # timemileskm+ft
  Run6 7:19:00 54.81(8:01) 88.21(4:59)
  Stength3 3:07:00
  Bike4 2:05:00
  Swim2 26:00 0.19 0.3
  Yoga1 20:00
  Total15 13:17:00 55.0 88.51
averages - sleep:7.3 weight:164lbs

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Sunday May 6 #

9 AM

Run 1:47:00 [3] 14.0 mi (7:39 / mi)
slept:7.0 weight:164lbs shoes: Kinvara 9

Long run over to Boulevard lake

Legs hurting from Friday's strength workout (good pain). Started easy and then loosened after 2 miles. Found a great rhythm. Focused on running tall and keeping a fast turnover.

Picked up the pace the last 20 minutes gradually getting faster. I finished in an all out sprint The last few hundred meters.

Left knee just a little sore after an hour.

Saturday May 5 #

6 AM

Run 30:00 [3] 3.6 mi (8:20 / mi)
slept:7.0 shoes: Asics gel ds trainer 21

Easy run at waterfront

Stiff this morning from strength workout yesterday. Loosened up after a coule miles.

No knee pain!

Run 5:00 [3] 0.5 km (10:00 / km)
shoes: Asics gel ds trainer 21

5x 15 sec

Felt smooth
8 PM

Bike 1:05:00 [3]

Easy with 10 x 1 min spin ups

Attempt to loosen the legs. Moderately successful
9 PM

Yoga 20:00 [3]

Yoga with Adriene

Body more sore tonight from yesterday. A good sore.

Quick roll and stretch

Friday May 4 #

8 AM

Stength 2:07:00 [3]

Max overload strength

Lower back feeling more tired than normal in deadlifts. Struggled to keep good form.

Solid effort through the entire workout. Used some positive affirmations when the pain set in. Definitely helped keep my focus. My legs were the most wobbly they have been in months at the end. Quality workout!
12 PM

Bike 25:00 [3]


Quality roll in evening

Thursday May 3 #

1 PM

Run 1:20:00 [3] 9.4 mi (8:31 / mi)
slept:8.0 shoes: Asics gel ds trainer 21

Ran river terrace trails and the trails on both sides of River below Lu.

Knee a little more stiff today. Legs felt good despite hard run last night.
6 PM

Stength 40:00 [3]

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

Hip hikes
Glute extension

Maintenance night. Stretch and roll after.

Wednesday May 2 #

1 PM

Bike 15:00 [3]

Easy spin
8 PM

Run 1:01:00 [3] 8.1 mi (7:32 / mi)
slept:8.0 shoes: Kinvara 9

20 wu
(1,2,1 hard with 1 min jog) 2min jog x 3
18 cd

Ran John, golflinks,Oliver loop mainly on grass.

I Tried not to go all out on first set. Legs felt good. Unfortunately was forced to stop between last 2,1 combo for a pit stop. Great workout! Splits were faster and much more even then other workouts. I seemed to get in a good ryhthm.

My knee just tightened up in the last 10 minutes a little bit.

Tuesday May 1 #

Swim 20:00 [3]

Drills and sets of 100 m
Roll and stretch after. Upper body tight
10 AM

Run 1:03:00 [3] 8.1 mi (7:47 / mi)
slept:7.0 shoes: Kinvara 9

Ran along lu paved trail on side.

Knee best it's felt. Tightened up a bit on inside of knee cap in the last 20 min.
Legs felt strong.
11 AM

Stength 20:00 [3]

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

Swim 6:00 [3] 0.3 km (20:00 / km)

Kicked out early as someone 'fouled' the pool.
2 PM

Bike 20:00 [3]

Easy bike

Monday Apr 30 #

1 PM

Run 1:33:00 [3] 11.3 mi (8:14 / mi)
slept:6.0 weight:164lbs shoes: Asics gel ds trainer 21

Long run

Ran river terrace trail and lu River trail both sides and then finished on paved trail. Ran dirt as much as possible.

Knee felt off a bit but not tight during the run. This is a first in almost 3 weeks. Kept control of pace until last picking up pace last 15. Finished in an all out sprint.

Need a good roll and stretch to keep knee pain from returning.

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