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Training Log Archive: Gar

In the 7 days ending Jan 26:

activity # timemileskm+ft
  Run7 7:31:00 54.9(8:13) 88.35(5:06)
  Stength3 3:12:00
  Bike1 50:00
  Total7 11:33:00 54.9 88.35

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Sunday Jan 26 #

Run 1:41:00 [3] 12.5 mi (8:05 / mi)
shoes: Black Pegasus 2nd

Whitby Long Run

Started out nice and easy. Headed down towards Lake Ontario. Followed the lake trail with the wind to Thickson. Body loosened up and felt great.

Picked up the effort the last 15 minutes. Mind was in a great place and was able to keep the legs turning over.

Calves a little tight to finish.

Saturday Jan 25 #

Run 45:00 [3] 5.3 mi (8:29 / mi)
shoes: Black Pegasus 2nd

Wet loop in Whitby.

Friday Jan 24 #

Run 47:00 [3] 5.9 mi (7:58 / mi)
shoes: Black Pegasus 2nd

Tour around Whitby. Had to work to find deep snow to run in but was successful in the end. Bare pavement felt great! Felt springy today.

5 x 15 sec. Strides after

Thursday Jan 23 #

Run 1:00:00 [3] 7.3 mi (8:13 / mi)
shoes: Black Pegasus 2nd

Solid workout!

1 hour with Kip, Jon, Antonio, Doug

Ran from LU to secord and bay. 10 min of up and down each street until Ambrose 2 min break
Repeat for 10 min
Run back to LU

Legs felt great today! Rolled nicely down the hills and had decent strength to push back up. Really felt the burn half way through the second round. Footing a little tricky with slush on some of the roads. Pushed the hips forward and went for it.

Really happy to have no lower joint pain despite sprinting down the hills. My ankle appears to be 95%. Still feel my range of motion is limited a bit while stretching. Mainly with pigeon and groin stretch.

Fun to switch up the workout and the company!

Wednesday Jan 22 #

Run 55:00 [3] 6.6 mi (8:20 / mi)
shoes: Black Pegasus 2nd

Ran the loop past the college with Daisy. Feeling great today! Would have gone further If I did not have to teach at the hill.

Stength 1:25:00 [3]

Pauls day 1 routine
(Reverse push-ups, 1 foot bosu balance 1 min, hand stand 30 sec) x 3
Balance on Swiss ball
Calf lowers
Toe walk/heel walk
Stretch/short roll

New hex bar at the complex I had requested. Sweet! Worked up to 70 lb db for reverse lunges. One foot balance is easy now.

Core feeling a little weak lately. I feel stronger with at least 2 core workouts a week.

Tuesday Jan 21 #

Run 37:00 [3] 4.1 mi (9:01 / mi)
shoes: Black Pegasus 2nd


Stiff to start but loosened up nicely.

Worked in strides.

Stength 1:17:00 [3]

Jacques strength
Worked in W7 D 1 squats. Big squat day. 2 reps at my pb.

Finished with walking lunges. Felt easy today.

Monday Jan 20 #

Run 1:46:00 [3] 13.2 mi (8:02 / mi)
shoes: Black Pegasus 2nd

Long run

Ran the loop down to the college
Lap 1 54:30 ran with Daisy
Lap 2 52:00

Felt great today. Calfs started to blow up on the second lap. Most sidewalks were plowed which was sweet! Picked up the effort the second lap especially the last 20 min.

Bike 50:00 [3]

Zone 1 and 2

Stength 30:00 [3]

bosu balance
Swiss ball balance
Calf lowers
Heel walk/toe walk

Quality stretch after and a little roll

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