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Training Log Archive: katherinelucas

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running7 5:31:00 41.13(8:03) 66.2(5:00)
  Total7 5:31:00 41.13(8:03) 66.2(5:00)

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Sunday Nov 8 #

Running 20:00 [3] 4.0 km (5:00 / km)

20 minute run

achilles was bugging me a bit off the start and legs felt achy and sore, after everything warmed up it was nice and easy

Saturday Nov 7 #

Running 1:05:00 [3] 13.0 km (5:00 / km)

65 minute long run
hip mobility, strength x, stretching

super sluggish (especially off the start) but good

Friday Nov 6 #

Running 1:11:00 [3] 14.2 km (5:00 / km)

preact
lower leg strength, balance, glute activation
15 minutes out warmup, tempo back (11:49)
2-3 mins active
2 sets of 2 x 1km 1 min between reps, 3 min between sets
(4:06, 3:59, 4:13, 4:02)
25 minutes cooldown
hip mobility

today was all around good, a bit hesitant on the tempo since the footing wasn't the best. it's nice to be back in the grind and focusing in when it gets tough

Thursday Nov 5 #

Running 30:00 [3] 6.0 km (5:00 / km)

nice easy run (added in what was done at coaching). a bit sore from yesterday but all around good

Wednesday Nov 4 #

Running 55:00 [3] 11.0 km (5:00 / km)

preact
lower leg strength, balance, glute activation
15 minutes warmup
cxctl at tempo (9:16!)
active warmup (no strides at the end)
5 x 2 min on 1 min easy
15 minutes cooldown
hip mobility, push and sit, stretching

today was really good, really focused in on the tempo loop and am still showing improvement (which is nice to see). felt more gassed in the second half of the workout but all around happy

Tuesday Nov 3 #

Running 40:00 [3] 8.0 km (5:00 / km)

preact
40 minute run
balance, hip mobility, push and sit, stretching

ankle was bugging me a bit near the end but i worked on strength and stretching to end it

Monday Nov 2 #

Running 50:00 [3] 10.0 km (5:00 / km)

preact
lower leg strength, balance, glute activation
20 minutes warmup
15 minutes of 3:30 steady, 30s surge
15 minutes cooldown
hip mobility, push and sit, stretching

the start of this one was good but got in my head near the end and ended up running scared

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