Training Log Archive: KiperlyIn the 30 days ending Nov 30, 2017:
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| We | 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 | Th | ||||||||||||||||||||||||||||||
Thursday Nov 30, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Ran from Centennial and into Shuniah. Okay but not great.
Wednesday Nov 29, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Still sore.
Tuesday Nov 28, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Learned my lesson from yesterday and got up and ran first thing this morning. Feeling a bit better today.
Monday Nov 27, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Put this run off until later in the day. Ended up being pretty dark for the last 10min of the run. Feeling pretty beat up.
Sunday Nov 26, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
I had my Dad drop me off at Nolan's Corner on the way home from visiting my mom. Wasn't particularly excited to run but I got it done.
Saturday Nov 25, 2017 #
Running 1:10:00 [3] 14.0 km (5:00 / km)
- 10min WU
- 10min Active
- Canadian Masters XC Champs 8km (29:51 - 39th place)
- 20min CD
I was really pleased with this. Focus on the first lap was "no push" which was hard because everyone seemed to be determined to get out hard. Passed a lot of people on the 2nd half of the 1st lap even though I was still running easy. 2nd lap I slowly increase the effort and passed a bunch more people.
At halfway I set a goal to pass 10 more people before the finish - this helped me get in deep. Spent a lot of the last 4km on the vomit threshold and did a fair amount of dry heaving.
I had passed 10 people but with 200m to go a guy passed me hard and instead of using him I focused on "if I go now I will puke before the finish" and let him go. I am disappointed that I settled instead of got everything out of myself but other than the last 200m the race was great.
- 10min Active
- Canadian Masters XC Champs 8km (29:51 - 39th place)
- 20min CD
I was really pleased with this. Focus on the first lap was "no push" which was hard because everyone seemed to be determined to get out hard. Passed a lot of people on the 2nd half of the 1st lap even though I was still running easy. 2nd lap I slowly increase the effort and passed a bunch more people.
At halfway I set a goal to pass 10 more people before the finish - this helped me get in deep. Spent a lot of the last 4km on the vomit threshold and did a fair amount of dry heaving.
I had passed 10 people but with 200m to go a guy passed me hard and instead of using him I focused on "if I go now I will puke before the finish" and let him go. I am disappointed that I settled instead of got everything out of myself but other than the last 200m the race was great.
Friday Nov 24, 2017 #
Running 27:20 [3] 6.0 km (4:33 / km)
Ran 6km on the course today. Was feeling sick as the travel day went on, b the time I ran I didn't feel sick but run was hard - body was tired and sore.
Thursday Nov 23, 2017 #
Running 1 [3]
Planned day off.
Wednesday Nov 22, 2017 #
Running 42:00 [3] 8.5 km (4:56 / km)
- 15min WU, 12min of 3:30 steady right into 30s surge, 15min CD
Good last workout before nationals. Felt pretty good, not as sick.
Good last workout before nationals. Felt pretty good, not as sick.
Tuesday Nov 21, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Debated running and pool today but I was feeling sick and run done. Ended up doing a 30min run and going in the sauna. Run was okay.
Monday Nov 20, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Good run this morning from Centennial. Felt much better than I have the last couple of days.
Sunday Nov 19, 2017 #
Running 38:00 [3] 7.5 km (5:04 / km)
Today was Shannon's 4,000th day running in a row. Yes over 10 years of running everyday.
To commemorate the event we did the original run from the fieldhouse over to the end of the hospital trails and back.
Feeling tired and not great but got the work done.
To commemorate the event we did the original run from the fieldhouse over to the end of the hospital trails and back.
Feeling tired and not great but got the work done.
Saturday Nov 18, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy 30min run around James St Park before practice this morning. Legs felt surprisingly good considering yesterday's workout.
Friday Nov 17, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 10min WU, 10min strong off day, 10min hard but controlled
- 5min and spike up
- 2 X (7 X 150m with 30s rest) with 2min between sets
- 15min CD
Good workout, I debated doing this today as I was feeling sick all week but just decided to get it done. The first 30min felt great, really held back on the first 10min, the 2nd 10min was tough because I was trying to work harder but still hold back, last 10min was really strong.
The 150's were tough, I was in deep after 3 but they went by really fast and I just focused on one at a time. Speed and ability to deal with Lactic Acid felt better than last time (2weeks ago) that I did a workout like this.
- 5min and spike up
- 2 X (7 X 150m with 30s rest) with 2min between sets
- 15min CD
Good workout, I debated doing this today as I was feeling sick all week but just decided to get it done. The first 30min felt great, really held back on the first 10min, the 2nd 10min was tough because I was trying to work harder but still hold back, last 10min was really strong.
The 150's were tough, I was in deep after 3 but they went by really fast and I just focused on one at a time. Speed and ability to deal with Lactic Acid felt better than last time (2weeks ago) that I did a workout like this.
Thursday Nov 16, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Was planning on doing 1h but then realised that I would only need 30min to hit mileage for the week.
I was happy to run shorter - still feeling on the verge of getting sick.
I was happy to run shorter - still feeling on the verge of getting sick.
Wednesday Nov 15, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:9.0 weight:361.6lbs
- 20min WU
- 4 X 5min @ Tempo with 1min jog
- 17min CD
Feeling very tired today - still on the edge of getting sick. Trails were icy and it made footing rough but still managed to hit the right effort. Another day of struggle, another day of growth.
- 4 X 5min @ Tempo with 1min jog
- 17min CD
Feeling very tired today - still on the edge of getting sick. Trails were icy and it made footing rough but still managed to hit the right effort. Another day of struggle, another day of growth.
Tuesday Nov 14, 2017 #
Running 45:00 [3] 9.0 km (5:00 / km)
slept:10.0 weight:363.8lbs
So tired. Amazing sleep last night but still not enough. Feeling like I am on the verge of getting sick - need to sleep lots and stay healthy.
Ran 45min on the river trails and GC with Shannon before Pool. Legs felt great.
Ran 45min on the river trails and GC with Shannon before Pool. Legs felt great.
Running 45:00 [3] 6.0 km (7:30 / km)
Pool - 6min swim and kick, 2 X drills, 4 X (60, 45, 30, 15s with 15s) with 45s, DER to 45min
Tough day - worked hard.
Tough day - worked hard.
Monday Nov 13, 2017 #
Running 45:00 [3] 9.0 km (5:00 / km)
slept:7.0
So tired. Left for the Victoria Airport at 4:15am and travelled all day.
Ran with Rebekkah at LPH when we got home. Legs felt awesome. Did lots of stretching and contrast bathing this weekend and it really works. Now I just need to sleep.
Ran with Rebekkah at LPH when we got home. Legs felt awesome. Did lots of stretching and contrast bathing this weekend and it really works. Now I just need to sleep.
Sunday Nov 12, 2017 #
Running 2:00:00 [3] 24.0 km (5:00 / km)
Ran on some awesome trials at Theisen Lake Park just outside of Victoria this morning. Legs felt very good considering yesterday's workout. I stretched really well after the workout and had a very cold bath, hot tub, and cold bath in the afternoon and it seems to have really helped.
Run was one of the better long runs I have had. It didn't really get tough until the last 15min or so.
Trails were amazing.
Run was one of the better long runs I have had. It didn't really get tough until the last 15min or so.
Trails were amazing.
Saturday Nov 11, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 15min WU
- 5min of Active WU
- 3 X 2km USports Loop with 3min (7:57, 7:41, 7:17 (spiked))
- 15min CD
Very good workout this morning. Felt rested and legs were responsive for the first time in a long time. First loop was super controlled. Pushed the 2nd loop and then was in pretty deep on the last loop. Hands on knees for about 15s at the end.
- 5min of Active WU
- 3 X 2km USports Loop with 3min (7:57, 7:41, 7:17 (spiked))
- 15min CD
Very good workout this morning. Felt rested and legs were responsive for the first time in a long time. First loop was super controlled. Pushed the 2nd loop and then was in pretty deep on the last loop. Hands on knees for about 15s at the end.
Running 10:00 [3] 2.0 km (5:00 / km)
Easy shake out with Rebekkah on the USports course.
Friday Nov 10, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Ran 3 loops of the USports course in Victoria with Rebekkah. Feeling good. Good stretch after.
Thursday Nov 9, 2017 #
Running 1:01:23 [3] 12.0 km (5:07 / km)
Ran my hour loop in Shuniah this morning. Sore and tired but less so than on past Thursdays.
Wednesday Nov 8, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 20min WU
- 3 X (1, 2, 1min hard with 1min jog) with 2min jog between sets
- 18min CD
Very good and very tough workout this morning on the LPH trails with Kevin. I went out hard on the first 1min and struggled from there. Lots of dry heaving on the 2nd but managed to stay with Kevin the whole way. We are finishing further down the trail that we have in the past so we must be running faster.
- 3 X (1, 2, 1min hard with 1min jog) with 2min jog between sets
- 18min CD
Very good and very tough workout this morning on the LPH trails with Kevin. I went out hard on the first 1min and struggled from there. Lots of dry heaving on the 2nd but managed to stay with Kevin the whole way. We are finishing further down the trail that we have in the past so we must be running faster.
Tuesday Nov 7, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Ran at Kamview during the night "race" out there. I actually felt really good - much more energy and less sore than this morning.
Running 45:00 [3] 6.0 km (7:30 / km)
Pool WO - 2 X (4 X 90s hard with 30s rec) with 45s between sets
Really sore this morning. Felt tired and beat down but got the work done. Most of the team is racing tonight so I got to do this with the small group that worked out this morning.
Really sore this morning. Felt tired and beat down but got the work done. Most of the team is racing tonight so I got to do this with the small group that worked out this morning.
Monday Nov 6, 2017 #
Running 2:04:35 [3] 25.0 km (4:59 / km)
Ran two loops of my hour loop in Shuniah. Very sore (hip flexors) and tired to start. Did some good running from about 1:15 to 1:45. Better than previous long runs but I am so sore from Saturday's speed work.
Sunday Nov 5, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
One hour run at Murphy's Point Park early this morning. Sore and tired to start but not nearly as bad as I have felt the day after some workouts this fall. Decent quality.
Saturday Nov 4, 2017 #
Running 1:00:00 [3] 11.0 km (5:27 / km)
In Barry's Bay - WO at Madawaska Valley HS
- 15min WU
- 10min @ Tempo
- Active WU up to and including drills and spike up (8min)
- 2 X (5 X ~ 200m (I ran 40s hard on the first one, marked where I finished, and then just ran that stretch back and forth) with 40s recovery) with 2min between sets (all in spikes) (2nd set was 36.9, 39.2, 37.6, 38.0, 37.2)
- Spikes off
- 15min CD
Very good workout today. Felt much better starting today after a good stretch and sleep last night. Tempo was very fast and strong but in control - best tempo so far this year and it didn't feel like I had to dig to run fast, much more flowy today.
- 200m's were hard but strong. I have only flirted with the anaerobic system this year but today I was all in. I was uncomfortable from the first interval and it was a shock to the system but that was what I was hoping for. I was able to jog the recovery up to number 8 and was hands on knees for about 5s at the end. It was hard to really push into that big lactate. I will do one more of these kinds of workouts before nationals if all goes to plan.
- 15min WU
- 10min @ Tempo
- Active WU up to and including drills and spike up (8min)
- 2 X (5 X ~ 200m (I ran 40s hard on the first one, marked where I finished, and then just ran that stretch back and forth) with 40s recovery) with 2min between sets (all in spikes) (2nd set was 36.9, 39.2, 37.6, 38.0, 37.2)
- Spikes off
- 15min CD
Very good workout today. Felt much better starting today after a good stretch and sleep last night. Tempo was very fast and strong but in control - best tempo so far this year and it didn't feel like I had to dig to run fast, much more flowy today.
- 200m's were hard but strong. I have only flirted with the anaerobic system this year but today I was all in. I was uncomfortable from the first interval and it was a shock to the system but that was what I was hoping for. I was able to jog the recovery up to number 8 and was hands on knees for about 5s at the end. It was hard to really push into that big lactate. I will do one more of these kinds of workouts before nationals if all goes to plan.
Friday Nov 3, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
weight:372.4lbs
Ran the senior 6km OFSAA course today. Was super stiff and sore for the first two minutes - left IT was especially tight. Not sure if it was from the travel today or just the volume of work I have put in over the last three weeks. Things were much better the last 15min or so.
Great stretch afterwards. Ready to go for tomorrow.
Great stretch afterwards. Ready to go for tomorrow.
Thursday Nov 2, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
weight:369.1lbs
I went to the border today to finally pic up our team gear and decided to switch it up and run on the Grand Portage. Felt pretty good, footing was not great, lots of wet snow, slush, and puddles so the going was slow but it was needed today.
Wednesday Nov 1, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 20min WU
- 20min of 1:45 steady right into 15s surge
- 20min CD
Very good workout today. I wasn't sure how this would go - I feel like I am on the edge with my training right now in terms of being on that fine line between improvement and breakdown. I certainly didn't feel good or flowy but the quality was very good.
- 20min of 1:45 steady right into 15s surge
- 20min CD
Very good workout today. I wasn't sure how this would go - I feel like I am on the edge with my training right now in terms of being on that fine line between improvement and breakdown. I certainly didn't feel good or flowy but the quality was very good.