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Training Log Archive: stoppa

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running7 6:11:00 51.23(7:15) 82.44(4:30)
  Pool1 45:00 6.21(7:15) 10.0(4:30)
  Total8 6:56:00 57.44(7:15) 92.44(4:30)

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Saturday Mar 23 #

9 AM

Running 1:00:00 [3] 13.33 km (4:30 / km)

Pre act, 22 minute warm up to the end of Gratton, then 16:10 back just faster than tempoish, 2 minute recovery jog, then 3x 100 m strides, 15 minute cool down, hip mobility, push and sit, stretching, rolling and icing.
Pretty solid workout today, was pushing throughout, trying to catch people in front, felt a bit more powerful.

Thursday Mar 21 #

6 AM

Running 30:00 [3] 6.67 km (4:30 / km)

Pre act, 30 minute barefoot run, drills, form work, strides, new medicine ball and stretching.
12 PM

Running 45:00 [3] 10.0 km (4:30 / km)

45 minute solo bop, stretching.

Wednesday Mar 20 #

6 AM

Running 1:04:00 [3] 14.22 km (4:30 / km)

Pre act, then 64 minutes on bike path + Bellrose loop with 5x (1 minute at 5k pace, 1 minute off) within, then push and sit, hip mobility, stretching, rolling and icing.
Workout was an ooph today, still a bit sore, pushed and got better.

Tuesday Mar 19 #

6 AM

Pool 45:00 [3] 10.0 km (4:30 / km)

Pre act, meeting, 6 minute swim and kick, drills, 3x (5x 40 seconds hard running a’s), then deep water run, hip mobility, drills, strides, medicine ball and stretching.
12 PM

Running 45:00 [3] 10.0 km (4:30 / km)

45 minute run with Colin, stretch and roll, nice bop.

Monday Mar 18 #

4 PM

Running 47:00 [3] 10.44 km (4:30 / km)

Pre act, then just under 47 minute medium run, hip mobility, basic strength, stretch, roll and ice.
Belrose loop today, medium effort, were going pretty good, didn’t feel the best, a bit sore and blah, stuck with the lads.

Sunday Mar 17 #

Note

Things I learned from the season.
Even if you can't physically improve, mentally you always can. (compete)
Always keep up the recovery even if on down weeks to keep healthy.
Pay close attention to your body, if something doesn't feel right something is probably wrong, listen to that.
You can eat too healthy.
Recovery is very important.
9 AM

Running 1:20:00 [3] 17.78 km (4:30 / km)

Pre act, lunges, 80 minute run, hip mobility, medicine ball, stretch, roll and ice.
Went a few minutes o/t, took the long way back, a bit sore, were cruising at the end with the lads.

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