Training Log Archive: KiperlyIn the 30 days ending Sep 30, 2018:
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| 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 | Fr | Sa | Su | ||||||||||||||||||||||||||||||
Sunday Sep 30, 2018 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
Good, strong run today. Feeling rested after two lighter days.
Saturday Sep 29, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Ran before the races this morning from the hotel. Pavement was a different challenge but got it done.
Friday Sep 28, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy, early morning run before heading to Griak. Ran from the house and into the trails towards the Bluffs.
Thursday Sep 27, 2018 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
Ran with Matt and Jon today from Centennial and into Shuniah. Great run, time flew by.
Wednesday Sep 26, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
20min WU, 20min of 1:45 steady / 15s surge, 20min CD
Very good, strong workout today. Right knee just below the kneecap and left outside of the knee caused me some grief on the WU but was gone by the WO. Last 6min there was some really good struggle and growth especially that first 45s - 1min of steady.
Very good, strong workout today. Right knee just below the kneecap and left outside of the knee caused me some grief on the WU but was gone by the WO. Last 6min there was some really good struggle and growth especially that first 45s - 1min of steady.
Tuesday Sep 25, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy run with Shannon - right kneecap was a bit painful.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Usual WU (new swim PB of 3:08), 3 X (3 X 70s with 20s easy) DER to 45min
Good WO today with Matt. Got in deep on all aspects of the WO and enjoyed it.
Good WO today with Matt. Got in deep on all aspects of the WO and enjoyed it.
Monday Sep 24, 2018 #
Running 1:10:00 [3] 14.0 km (5:00 / km)
Good run from Cascades - felt strong.
Sunday Sep 23, 2018 #
Running 1:20:00 [3] 16.5 km (4:51 / km)
I stretched for about 3h on the drive home yestereday and my knee was great today. Very strong run.
Saturday Sep 22, 2018 #
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Decided to do a pool WO this morning due to the knee cap which still feels bruised. Good WO.
Friday Sep 21, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Holy crap - my legs were so tight this morning. Ran early before we left for St Olaf and planned on an hour but decided to double this afternoon and use the time to stretch.
Running 30:00 [3] 6.0 km (5:00 / km)
Somehow this was more challenging than this morning. Just below my right kneecap started burning about 18min in and I thought I was going to have to stop but it went away after about 3min.
I have a lot of work to do in the stretching department.
I have a lot of work to do in the stretching department.
Thursday Sep 20, 2018 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
Very strong long run from Centennial into Shuniah today. Felt strong.
Wednesday Sep 19, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Rebekkah didn't work out today so I decided to give my body a break as well and just run. Ran WU with T-Pain and then ran LPH Loops watching his WO. Body feeling good.
Tuesday Sep 18, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Decent run on the river trails today. Legs loosened up as the run progressed.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Usual WU, 2:15 - 15s by 15s, DWR to 45min
Good - worked hard but struggled to get in as deep in the long intervals. Was crushing reps from 1min down. I can push harder earlier in the WO.
Good - worked hard but struggled to get in as deep in the long intervals. Was crushing reps from 1min down. I can push harder earlier in the WO.
Monday Sep 17, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
15min WU, 15min @ Tempo, 3min jog, 5 X 1min hard with 1min easy, 18min CD
Today was one of those days where everything was just easy. Tempo was fast but flowy and relaxed. Had to push the last 3 minuters but still nothing crazy.
Today was one of those days where everything was just easy. Tempo was fast but flowy and relaxed. Had to push the last 3 minuters but still nothing crazy.
Sunday Sep 16, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Had to run a bit shorter in order to get back home to prepare for brunch today. Run was solid, felt strong.
Saturday Sep 15, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy bop - all good.
Friday Sep 14, 2018 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
Good long run this morning from Cascades. Legs still adapting from the workouts and weights this week but I just bopped along and enjoyed the day.
Thursday Sep 13, 2018 #
Running 45:00 [3] 9.0 km (5:00 / km)
Good run through Shuniah today. Legs in heavy adaptation mode but loosened up as the run went on.
Wednesday Sep 12, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Preact, 15min WU, 1, 2, 3min hard with 1min easy, 2min easy, 10min @ Tempo, 2min easy, 3min hard, 19min CD
Wow - this is the most challenging run I have had a long time. Legs were still aapting from Monday's workout and weights. 1, 2, 3min was smooth and cruisy and the tempo was a grind right from the start. Embraced the 3min and ran well. I definitely got better today.
Wow - this is the most challenging run I have had a long time. Legs were still aapting from Monday's workout and weights. 1, 2, 3min was smooth and cruisy and the tempo was a grind right from the start. Embraced the 3min and ran well. I definitely got better today.
Tuesday Sep 11, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Good easy run with Shannon.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Usual Pool WU, Classic WO, Deep end run to 45min
Did this with Matt and Colin. Spent some time teaching so it was a bit choppy. I got a lot out of drills and worked really hard the last two sets of the running A's.
Did this with Matt and Colin. Spent some time teaching so it was a bit choppy. I got a lot out of drills and worked really hard the last two sets of the running A's.
Monday Sep 10, 2018 #
Running 50:00 [3] 10.0 km (5:00 / km)
15min WU
16min of 2:30 steady / 30s surge
19min CD
Happy with how today went. Rebakkah started off really fast on the first steady and I started to doubt my ability to run with her. I quickly realized that was not a useful thought and focused on being effficient in the moment. I actually was feeling pretty good from about 10 - 15min but on a surge up the hill I crossed over PT (puke threshold) and started to dry heave and got dropped. I was pleased with how things went for my first workout since May. Need to work on dealing with a spike in Lactate levels and dealling with it both physically and emotionally. This style of workout will help.
16min of 2:30 steady / 30s surge
19min CD
Happy with how today went. Rebakkah started off really fast on the first steady and I started to doubt my ability to run with her. I quickly realized that was not a useful thought and focused on being effficient in the moment. I actually was feeling pretty good from about 10 - 15min but on a surge up the hill I crossed over PT (puke threshold) and started to dry heave and got dropped. I was pleased with how things went for my first workout since May. Need to work on dealing with a spike in Lactate levels and dealling with it both physically and emotionally. This style of workout will help.
Sunday Sep 9, 2018 #
Running 1:21:30 [3] 16.5 km (4:56 / km)
Ran the Shuniah Loop from Centennial. Decent run - still a bit sore but stretching everyday and eating better are starting to pay off. Ran easy to ensure that I would be ready to go for the workout tomorrow.
Friday Sep 7, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Decent run from the new house on the trails up to the top of the bluffs and back. Felt pretty good but my throat was sore this morning.
Thursday Sep 6, 2018 #
Running 1:16:00 [3] 16.5 km (4:36 / km)
Good run with Matt this morning from Centennial into Shuniah.
It is amazing how much better you feel after stretching. Run was very solid but felt cruizy.
It is amazing how much better you feel after stretching. Run was very solid but felt cruizy.
Wednesday Sep 5, 2018 #
Running 1:05:00 [3] 13.0 km (5:00 / km)
First workout with Rebekkah went well. Still sore but had a really good stretch after and felt better later in the day.
Tuesday Sep 4, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Sunday Sep 2, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Long run in Pearl. Started about 3min behind the group, eventually caught up with the girls and ran with them until just over halfway. Turned around and chased Beeman until about 45min and ran in with her. Good run.