Training Log Archive: KiperlyIn the 28 days ending Feb 28, 2018:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||
Wednesday Feb 28, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Tuesday Feb 27, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Monday Feb 26, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Sunday Feb 25, 2018 #
Running 45:00 [3] 9.0 km (5:00 / km)
Saturday Feb 24, 2018 #
Running 45:00 [3] 9.0 km (5:00 / km)
Friday Feb 23, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 20min WU, 8min @ Tempo, 2min jog, 7min @ Tempo, 2min jog, 7min @ Tempo, 14min Jog
Really solid wo today in Windsor before OUA Track. Was feeling a bit sore and sluggish on the WU but felt really strong once the Tempo started. I ran on the OUA Cross course and it was really wet and muddy.
Really solid wo today in Windsor before OUA Track. Was feeling a bit sore and sluggish on the WU but felt really strong once the Tempo started. I ran on the OUA Cross course and it was really wet and muddy.
Thursday Feb 22, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy early morning run before heading of to OUA's. Ran on the campus river trails - decent.
Wednesday Feb 21, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Tuesday Feb 20, 2018 #
Running 45:00 [3] 9.0 km (5:00 / km)
Monday Feb 19, 2018 #
Running 1:15:00 [3] 15.0 km (5:00 / km)
weight:167lbs
Decent run early this morning before family day breakfast in bed. Ran from the house at 5:45am - the streets were not plowed so the snow was pretty deep. Ran to the hospital trails and they were pretty good. Legs a bit sore but not too bad and energy was good.
Sunday Feb 18, 2018 #
Running 1:45:00 [3] 21.0 km (5:00 / km)
Good log run from Cascades today, ran into shuniah. Trials were great and energy was good but hip flexors were tight and got pretty sore for the last 45min.
Good stretch after.
Good stretch after.
Saturday Feb 17, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Ran 30min from LU today before everyone woke up. Decent.
Friday Feb 16, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Good run on the river. Good energy.
Thursday Feb 15, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 20min WU, 20min of 2:30 steady right into 30s surge, 20min CD
Footing was the best it has been for a Thursday workout so far this year. Ran well for the first 15min of the WO - struggled to puke / not puke after the surge at 15min, dry heaved hard for 3+ min. It was a struggle just to run during this time. Last 1:30 was decent again.
Working on this lactate shuttle always is very tough for me and puts me into that puke zone which is why I think these WO's are so good for me.
Footing was the best it has been for a Thursday workout so far this year. Ran well for the first 15min of the WO - struggled to puke / not puke after the surge at 15min, dry heaved hard for 3+ min. It was a struggle just to run during this time. Last 1:30 was decent again.
Working on this lactate shuttle always is very tough for me and puts me into that puke zone which is why I think these WO's are so good for me.
Wednesday Feb 14, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Sore and tired from yesterday but nice run in shorts today.
Tuesday Feb 13, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Violet is sick so I was home with her this morning. Tuesday's are always tough trying to fit in pool plus run and today was no exception. Overall a good pool WO - go in very deep and dealt with it. Sore and tired, but good quality run with Shannon before pool.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Pool WO - 2 X (90, 75, 60, 45, 30, 15s with 30s after the 90 and 75s, and 15s after everything else) with 45s between sets
Good - worked really hard. Was all out for the last 45, 30, and 15s of each set.
HR = 28
Good - worked really hard. Was all out for the last 45, 30, and 15s of each set.
HR = 28
Monday Feb 12, 2018 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
Ran from the baseball diamonds - the river is packed down and awesome for running so I ran to campus, did the campus river trails and then out the other way. Nice exploration and good to do something new. Hip flexors sore.
Ice bath.
Ice bath.
Sunday Feb 11, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Ran after a long day getting back from Boston. Run was surprisingly good. Legs were feeling pretty good after the WO yesterday and energy was much better than expected.
Saturday Feb 10, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 20min WU, 5 X 3min hard with 2min jog, 17min CD
Ran this morning in Boston before the meet. Legs still sore despite the stretching and ice bath yesterday but the started feeling better as the WU went on.
Overall a good workout but not as hard as I have gone the last few weeks with the guys. Pushed hard on the last two and I was really working the last 1 - 2min.
Ran on a park close to our apartment and was able to run on gravel and grass for most of it with a few icy spots. Ran the last one on a 400m outdoor track so the footing was good there. Nice to run in shorts.
Ran this morning in Boston before the meet. Legs still sore despite the stretching and ice bath yesterday but the started feeling better as the WU went on.
Overall a good workout but not as hard as I have gone the last few weeks with the guys. Pushed hard on the last two and I was really working the last 1 - 2min.
Ran on a park close to our apartment and was able to run on gravel and grass for most of it with a few icy spots. Ran the last one on a 400m outdoor track so the footing was good there. Nice to run in shorts.
Friday Feb 9, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy run from the apartment in Boston. Really good stretch and then ice bath after.
Thursday Feb 8, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy run from the track in Boston. Legs very tired and sore.
Wednesday Feb 7, 2018 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
weight:167lbs
Pretty good run today, I definitely noticed the ice tub and stretching I did yesterday. I need to make this a daily thing.
Ran with Poppy from Centennial and into Shuniah. Strong effort throughout.
Ran with Poppy from Centennial and into Shuniah. Strong effort throughout.
Tuesday Feb 6, 2018 #
Running 40:00 [3] 8.0 km (5:00 / km)
Good run with Shannon today. Energy was good but I have to stretch more, especially the hip flexors. Good stretch and ice bath after.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
- 6min swim and kick, 2 X drills, 2 X (15s, 30s, 45, 60s, 60s, 45s, 30s, 15s) with 60s between sets, DWR to 45min
- Overall good. My mind wandered on the drills and first set and I constantly had to bring it back. The last set was very good - I pictured myself in the 10mile and every 6 strides (about 6s) I visualised a mile. I got in very deep especially on the last 45s where I was all out from the start.
HR = 28
- Overall good. My mind wandered on the drills and first set and I constantly had to bring it back. The last set was very good - I pictured myself in the 10mile and every 6 strides (about 6s) I visualised a mile. I got in very deep especially on the last 45s where I was all out from the start.
HR = 28
Monday Feb 5, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Good 60min run on the hospital trails. Tired and sore but still moving well.
Sunday Feb 4, 2018 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
Wow! That was cold. I felt really good and strong for the first 75min and felt like I was holding myself back at times. Ran with Paige from about 30 - 75min and felt really smooth and efficient. Last 15min my face froze, literally. Tough but still got the work done.
Saturday Feb 3, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Decent 30min run before the meet this morning. Feeling strong and fit.
Friday Feb 2, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
I ran with Sam this morning at 6:15am before getting on the bus for Winnipeg. I was sore and tired this morning but we ran my 30min loop from the house faster than I ever have without too much additional effort.
Thursday Feb 1, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 20min WU, 2 x 10min @ Tempo with 2min jog, 18min CD
I debated whether I should workout today are if I should even run because my throat was so sore but I said FIJG. I had a great workout today, was just behind Balabuck after the first set (maybe 2s) and waybe 10s or so behind on the 2nd one. Felt strong and flowy.
I debated whether I should workout today are if I should even run because my throat was so sore but I said FIJG. I had a great workout today, was just behind Balabuck after the first set (maybe 2s) and waybe 10s or so behind on the 2nd one. Felt strong and flowy.