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Training Log Archive: mezzacanezza

In the 1 days ending Nov 19, 2019:

activity # timemileskm+m
  60 sec hill reps1 1:20:04 9.48(8:27) 15.25(5:15) 98
  S&C1 1:05:00
  Recovery massage1 45:00
  Total3 3:10:04 9.48 15.25 98
  [1-5]2 2:25:04
averages - sleep:9.3

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Tu

Tuesday Nov 19, 2019 #

8 AM

60 sec hill reps 1:20:04 [3] 15.25 km (5:15 / km) +98m 5:05 / km
slept:9.3 shoes: dynaflyte 3

Today was a bit of a battle physically and mentally. Keeping things easy in the warm up and cool down felt a bit of a struggle. It was pretty hot also.. 26-30 degrees.

3.45 - 4.00 min/k pace on the hill reps. These were actually fine and I felt mentally and physically best whilst doing them and the recovery jogs! (the warm up and cool down were more of a struggle... maybe the heat from the sand or something??)

I did the session on a different hill to last week though, this one was maybe 1-2% less steep and I was doing them a lot faster last week.
1 PM

Recovery massage 45:00 [0]

recovery massage
4 PM

S&C 1:05:00 [2]
shoes: kayano 26

mobility
glute band at shins walks, banded knee drives holding onto the wall 12 each leg x 2 sets

reverse lunge into hop 10 each leg 3 sets

nordic hamstring falls x 8
plank roll outs on ball 45 sec (3 sets)

sled push slow controlled one way and fast turnover back (x2)
dead bugs with ball squeeze x12 (2 sets)

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