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Training Log Archive: Kiperly

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Running31 29:10:00 210.02(8:20) 338.0(5:11)
  Pool Workout1 45:00 3.73(12:04) 6.0(7:30)
  Total31 29:55:00 213.75(8:24) 344.0(5:13)
averages - sleep:8.5 weight:324.5lbs

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Wednesday Jan 31, 2018 #

Running 45:00 [3] 9.0 km (5:00 / km)
weight:167lbs

Feeling sick but run was good.

Tuesday Jan 30, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Ran on the hospital trail before pool. Sore and tired but good quality, I made it further than usual.

Running (Pool Workout) 45:00 [3] 6.0 km (7:30 / km)

Pool WO # 3 - 3 X (3 X 70s with 20s rec) and 50s between sets

Crushed this workout. I got in deep and stayed with it. Very tired and sore after.

HR = 28

Monday Jan 29, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Easy 30min run this morning. Feeling pretty good.

Sunday Jan 28, 2018 #

Running 1:30:00 [3] 15.0 km (6:00 / km)

Decent long run but I am happy that next week will be a down week.

Saturday Jan 27, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Nice run before practice today.

Friday Jan 26, 2018 #

Running 55:00 [3] 11.0 km (5:00 / km)

Decent.

Thursday Jan 25, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:8.5 weight:169lbs

- 20min WU, 20min of 3:30 steady right into 30s surge, 20min CD

Ran this morning around Boulevard Lake with Matt and Balabuck. Despite the good stretch and roll yesterday I was sore right from the start. Tough workout, footing was rough but I definitely got better today. Need to stretch and ice bath more consistently.

Wednesday Jan 24, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
weight:368.2lbs

Decent run - a bit sore and a bit tired but not as much as some days last week.

Really good stretch and then ice bath after to get ready for tomorrow's workout.

Tuesday Jan 23, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)
slept:8.0 weight:372.6lbs

Ran with Shannon at noon on the hospital trails. Decent.

Pool Workout 45:00 [3] 6.0 km (7:30 / km)

- Pool WO # 8: 4 X (60, 45, 30, 15s with 15s recovery) with 45s between sets

HR 26

This was really good and really tough. I struggled on the swim, the drills, and the running A's. Body is sore and I am tired.

Monday Jan 22, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Ran on the hospital trails. Tired and tough run but better.

Sunday Jan 21, 2018 #

Running 1:35:00 [3] 19.0 km (5:00 / km)

Really good long run from Cascades. Ran with the girls the last 35min or so and felt like we were really rolling along.

Saturday Jan 20, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Starting to feel fitter.

Friday Jan 19, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Hip flexors were really tight. Loosened up a bit and then got tight again.

Thursday Jan 18, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
weight:372.8lbs

Old Man Training Group:
- 20min WU, 3 X (4 X 1min hard with 1min easy) with 2min between sets, 15min CD

Good and tough workout today. Tired and sore heading in from front end loading the week. Was struggling by rep 3 each set, managed to keep the recoveries and CD high quality which was very hard.
C • 169kg ??? You been eating t... 2

Wednesday Jan 17, 2018 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

Absolutely wrecked today. I am trying to get more of my mileage in early in the week so I do not have to run as much this weekend when I am on the road. Ran on the hospital trails which were pretty good. I was sore and tired right from the start today. I looked at my watch at 20min and knew I was in trouble. Strugglefess today.
C • Just run!!!! :) 1

Tuesday Jan 16, 2018 #

Running 45:00 [3] 6.0 km (7:30 / km)

Pool Workout # 2
Pool was back to normal today. Worked hard and my mind accepted the effort.

HR = 26

Running 45:00 [3] 9.0 km (5:00 / km)

Ran after pool today. Ran more than usual trying to get more done early in the week. Tired and hip flexors are sore.

Monday Jan 15, 2018 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

Today I ran from the house and into the hospital trails. Okay run.

Sunday Jan 14, 2018 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

Good long run today. It is cold again but after the weather we had over Christmas it didn't seem too bad. Decent run.

Saturday Jan 13, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Nice run on the hospital trails after the meet today.
C • New world record for the 6k... 1

Friday Jan 12, 2018 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

Long, unending run from home to hospital trails. Just trying to get it done.

Thursday Jan 11, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
weight:381.6lbs

- 20min WU, 4 X 4min @ Tempo with 1min jog, 21min CD

First day of the Breaking 1 Project. Ran with Balabuck and Matt around Boulevard Lake. Tough footing and very strong cold wind but got the work done. Decent starting point.

Wednesday Jan 10, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Sore from the pool yesterday. I had a good stretch before the workout tomorrow.

Tuesday Jan 9, 2018 #

Running 45:00 [3] 6.0 km (7:30 / km)

Pool Workout # 1:
Wow I have not been in the pool in over a month and today was a real struggle. Mind was freaking out a bit and got lots of practice having a calm conversation. Arm really sore and tired.

New HR PB of 28.

Running 30:00 [3] 6.0 km (5:00 / km)

Easy run with Shannon before the pool, feeling pretty good.

Monday Jan 8, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:9.0 weight:381.6lbs

Ran from the house, through the graveyard, and into the hospital trails. Starting to feel a bit better and fitter.

Sunday Jan 7, 2018 #

Running 1:15:00 [3] 15.0 km (5:00 / km)
weight:383.4lbs

Solid long run - hip flexors still tight and sore but only for the last 15 - 20min.

Saturday Jan 6, 2018 #

Running 50:00 [3] 10.0 km (5:00 / km)

Friday Jan 5, 2018 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Thursday Jan 4, 2018 #

Running 35:00 [3] 7.0 km (5:00 / km)

Wednesday Jan 3, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Tuesday Jan 2, 2018 #

Running 45:00 [3] 9.0 km (5:00 / km)

Ran on the trails toward North Gower this morning.

Struggle fest.

Monday Jan 1, 2018 #

Running 30:00 [3] 6.0 km (5:00 / km)

Best new year's run in several years. Only gained 10lbs this December so that was helpful.

Still I need to get back to work, eating healthier, and stretching daily.

Ready to get going.

Goals 2018:

Mileage: 3650km
Sub 18min 5km
Sub 60min 10mile
Race at least 6 times

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