Training Log Archive: KiperlyIn the 31 days ending Oct 31, 2015:
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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 | Th | Fr | Sa | ||||||||||||||||||||||||||
Saturday Oct 31, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 15min WU
- 5min Active and spike up
- 6km TT on the women's course at OUA's in Waterloo (23:12)
- 15min CD
Ran at 7:30am before the races today. Felt good and very strong but have a hard time accessing much past tempo. I think I am working hard but there is much more there.
- 5min Active and spike up
- 6km TT on the women's course at OUA's in Waterloo (23:12)
- 15min CD
Ran at 7:30am before the races today. Felt good and very strong but have a hard time accessing much past tempo. I think I am working hard but there is much more there.
Friday Oct 30, 2015 #
Running 26:48 [3] 6.0 km (4:28 / km)
Ran the women's course at OUA's in Waterloo. Feeling really good.
Thursday Oct 29, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
weight:166lbs
Good run in Centennial - ran easy but felt good. Not too sore from yesterday and just cruised along.
Wednesday Oct 28, 2015 #
Running 2:15:00 [3] 27.0 km (5:00 / km)
That was tough. It was about 3 degrees and raining today. It was a slog right from the start - ran in Shuniah and the trials were wet and muddy. About 1:30 into the run I started to get cold and just struggled to run the last 45min. It was like my body was shutting down.
Monday Oct 26, 2015 #
Running 32:30 [3] 6.5 km (5:00 / km)
Tough run today - really sore all over from yesterday. Took me about 3 hours of work to feel like running would be possible. First 5min was rough but not too bad after that - I was actually running almost normally by the end.
Sunday Oct 25, 2015 #
Running 2:00:00 [3] 27.5 km (4:22 / km)
- 12min WU
- 10min Active Stuff
- Kamview Trail half marathon (31:30, 32: 30, 33:00 = 1:37)
- 10min very slow and painful shuffle
Pretty happy with this. Felt that I ran strong and stayed tough. Did feel great right from the start - maybe still feeling Friday's run. Had a tough time finding a rhythm on the first lap. Definitely picked up the effort on lap 2 and much more on lap 3 but kept slowing.
Body held up okay - left leg was sore and left hamstring really tightened up on the cool down. Overall not bad for 7 weeks of training but there is a lot to do.
- 10min Active Stuff
- Kamview Trail half marathon (31:30, 32: 30, 33:00 = 1:37)
- 10min very slow and painful shuffle
Pretty happy with this. Felt that I ran strong and stayed tough. Did feel great right from the start - maybe still feeling Friday's run. Had a tough time finding a rhythm on the first lap. Definitely picked up the effort on lap 2 and much more on lap 3 but kept slowing.
Body held up okay - left leg was sore and left hamstring really tightened up on the cool down. Overall not bad for 7 weeks of training but there is a lot to do.
Saturday Oct 24, 2015 #
Running 30:00 [3] 6.0 km (5:00 / km)
weight:168lbs
Slept 12h last night. Was feeling really run down yesterday so I crashed with the girls at 7pm.
Squeezed in a quick 30min run. Really sore all over - glad I ran and got some of the soreness out.
Good stretch and ice tub.
Squeezed in a quick 30min run. Really sore all over - glad I ran and got some of the soreness out.
Good stretch and ice tub.
Friday Oct 23, 2015 #
Running 1:00:00 [3] 14.0 km (4:17 / km)
weight:167lbs
Ran my 1h hard loop in Centennial. Was a bit more conservative off the start but did a better job of staying engaged and pushing through the middle.
Total time was 54:21 which I was really happy with. I ran the upper trail across to the exit of Shuniah and top of hydro and I think I usually run the lower trail. This probably cut off less than 2min so it was still a very fast time. I also missed a turn that probably added about 30s of running.
Really happy with today. This shows me that my fitness is very good.
Total time was 54:21 which I was really happy with. I ran the upper trail across to the exit of Shuniah and top of hydro and I think I usually run the lower trail. This probably cut off less than 2min so it was still a very fast time. I also missed a turn that probably added about 30s of running.
Really happy with today. This shows me that my fitness is very good.
Wednesday Oct 21, 2015 #
Running 2:00:00 [3] 26.0 km (4:37 / km)
weight:170lbs
2h run in Shuniah. Did my 1h loop in 60:26, took a gel and drink, and then did most of the loop in the opposite direction.
Felt pretty good and smooth - not pushing for the 1st 1h and then working a bit in the second half. Tired at the end but not shattered.
Felt pretty good and smooth - not pushing for the 1st 1h and then working a bit in the second half. Tired at the end but not shattered.
Monday Oct 19, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
weight:171lbs
Pretty good run in Shuniah this morning. Run a bit easier that I have been but was surprised how good I felt - not really tired or sore at all.
Sunday Oct 18, 2015 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Ran in Toronto with Dom and Zimmer before flying home. Not nearly as sore as I expected to be.
Decent run and pace.
Decent run and pace.
Saturday Oct 17, 2015 #
Running 1:15:00 [3] 14.0 km (5:21 / km)
- 4km WU on the Course at Queen's (2 X 2km Loop)(18:29)
- 5min of active WU stuff
- 3 X 2km Loop with 2min rest (2:30 on the last one trying to get my spikes on)
(7:47 - 3:48, 3:59; 7:42 - 3:47, 3:55; 7:27 - 3:41, 3:46)
- 4km CD (17:39)
Really happy with this. Was hoping to be under 8min for all of them. Actually feel pretty good and strong for my first workout in a long, long time. Spikes felt pretty good - right toes was a bit sore later in the day but overall no issues.
Pushed the CD a bit to practice running well with heavy legs.
- 5min of active WU stuff
- 3 X 2km Loop with 2min rest (2:30 on the last one trying to get my spikes on)
(7:47 - 3:48, 3:59; 7:42 - 3:47, 3:55; 7:27 - 3:41, 3:46)
- 4km CD (17:39)
Really happy with this. Was hoping to be under 8min for all of them. Actually feel pretty good and strong for my first workout in a long, long time. Spikes felt pretty good - right toes was a bit sore later in the day but overall no issues.
Pushed the CD a bit to practice running well with heavy legs.
Friday Oct 16, 2015 #
Running 27:30 [3] 6.0 km (4:35 / km)
Ran on the course with the team.
Feeling good.
Feeling good.
Thursday Oct 15, 2015 #
Running 1:45:00 [3] 22.0 km (4:46 / km)
weight:169lbs
Long run from Centennial and into Cascasdes and Shuniah. Pace was not spectacular but solid. Felt strong and could have kept going. Took a gel at 1h - no issues.
Wednesday Oct 14, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Rushed 1h run. Feeling much better than Monday.
Tuesday Oct 13, 2015 #
Note
Day off - feeling pretty sore and beat up.
Monday Oct 12, 2015 #
Running 1:15:00 [3] 15.0 km (5:00 / km)
weight:169lbs
Very good run to start - did my Shuniah 1h loop in 60:14 feeling pretty relaxed. Almost immediately after that I got some stomach cramps and spent the was 15min of the run trying not to poo my pants. Not very good running at all.
Sunday Oct 11, 2015 #
Running 1:06:00 [3] 13.2 km (5:00 / km)
Ran this am - felt tired and sluggish for the first 30min but got rolling after that and felt pretty good and ran well. Definitely feeling the excess eating last this weekend.
Saturday Oct 10, 2015 #
Running 1:01:00 [3] 12.2 km (5:00 / km)
Early run this AM. Felt strong.
Friday Oct 9, 2015 #
Running 1:01:00 [3] 12.2 km (5:00 / km)
Ran after practice tonight. Crazy day to end off a crazy week and it was awesome to get out and run and relax. Very strong running - starting to feel fit.
Thursday Oct 8, 2015 #
Running 1:00:38 [3] 13.0 km (4:40 / km)
Ran my Shuniah 1h loop. Felt so much better than I did yesterday afternoon - getting treatment is like a reset button. Left Hamstring is still a bit tight and tired feeling but not too bad.
Cruised along on a cold and wet day. Starting to feel like I am getting fit.
Cruised along on a cold and wet day. Starting to feel like I am getting fit.
Wednesday Oct 7, 2015 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
weight:170lbs
Good run today but everything is sore. Feel like I am right on the edge of what my body can handle right now. Low back tight, hamstrings feel like they are working more than the should be, left IT tight, foot more sore today than in a long time, and groin on both sides tight.
Saw Rodney post run and left feeling much better.
Saw Rodney post run and left feeling much better.
Monday Oct 5, 2015 #
Running 50:00 [3] 10.0 km (5:00 / km)
Girls were both sick today so I had to squeeze this in. Pretty sore and tired but overall still a good run from the Bluffs into Shuniah.
Sunday Oct 4, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Good Long run in Centennial today. Left leg (hip and hamstring) tight and a bit sore but otherwise pretty good.
Saturday Oct 3, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Awesome run in Finland on the way home from Superior this morning. Ran with Callie and Kenny and got absolutely dragged the last half. Really had to grind the last 20min but visualized the marathon and stayed tough. Really happy with this run.
Friday Oct 2, 2015 #
Running 37:30 [3] 7.5 km (5:00 / km)
Ran with Shannon in Superior. Ran on pavement trying to get ready for the marathon.
Thursday Oct 1, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
weight:170lbs
Ran from Cascades today into Shuniah. Really good run again - sore from yesterday overall but foot good and ran well.