Saturday Sep 15 |
 | Ran 1:10:00 [3]9.0 mi (7:46 / mi) | |
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| long easy run, actually pushed up the level a bit when running.
We were sprinting around the park looking for people and when we finally got our whole group togethor, we had a quality talk with coach lyons then ran the last 20 mins or so |
Friday Sep 14 |
| Ran 15:00 [3]1.8 mi (8:20 / mi) | |
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| warm up down |
| Ran 22:10 [4]2.9 mi (7:38 / mi) | |
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| Short run today, went pretty fast for a hurt leg and considering my 5k paces lol |
| lifted 25:00 [3] | |
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| arms b4 practice with AB, Stewart and Kenny |
| Note | |
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| I would like to state my goal for tuesdays race here so that i can remind myself about it. I really wanna shoot for sub 20:50 in this race. I believe it is achievable because one, the course is a little shorter lol, and 2 i am familiar with the course and have a feeling I can actually put in the effort i want in the race. |
| abs 5:00 [3] | |
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Thursday Sep 13 |
| lifted 30:00 [3] | |
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| progressively doin longer work outs but i think this would be the longest lol |
| Ran 30:00 [3]3.7 mi (8:06 / mi) | |
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| warm up down |
| Ran 5:00 [5] | |
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| Hills
5 1 minute runs |
| Ran 11:12 [5]3.2 km (3:30 / km) | |
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| 400's
intervals:
82 81 87 84 (hills) 93 84 79 82 |
| Ran 6:00 [3] | |
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| 80 sit ups in gym hard core woo woo lmao |
| Note | |
| (injured) |
| Would like to just remind myself i held back a little bit because of pulling my left quad yesterday. Didnt want to fatally damage it for the season lol. Still felt like the workout deserved a 5 intensity
Side note-Idk what to lael the so called injury but thats what i labeled it as |
Wednesday Sep 12 |
| lifted 20:00 [3] | |
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| Arms before practice |
| abs 5:00 [4] | |
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| abs on my own, tryin for that 6pack...................of soda it seems like |
| Ran 20:00 [3] | |
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| Ran for 20 mins at a easy pace, cadancing with dustin and dan. Probably shouldve ran with a group of actual distance runners but o well, i pulled a muscle or something in my left quad and cut the run short. |
Tuesday Sep 11 |
| Ran 25:00 [3] | |
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| combined warmup/down
15 minute warm up but then batavia was late and we had to run another 5 minutes to stay warm.
probably like 5 minutes of running while cheering for the girls |
| Ran 23:00 [4]3.1 mi (7:25 / mi) | |
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| Didnt feel like i was putting full effort in. i guess im still trying to see what pace i need to stay at during the race, and think i should speed the one im pushing up.
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| abs 5:00 [3] | |
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| abs on my own after the race |
Monday Sep 10 |
| Ran 55:00 [3]7.0 mi (7:51 / mi) | |
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| somewhat easy run before race day |
| lifted 15:00 [3] | |
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| got some arm sin with ABrett and stewart before the bus came
***ARMS IN***
lol |
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| C • "Arm Sin" 1 |
Sunday Sep 9 |
| Note | |
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| rest day ~ had a shooting match and it has been continuosly raining since i got back. + i got mad hw to do.
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