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Training Log Archive: Kiperly

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Running31 34:08:45 256.63(7:59) 413.0(4:58)
  Pool Workout2 1:30:00 7.46(12:04) 12.0(7:30)
  Total31 35:38:45 264.08(8:06) 425.0(5:02)

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Tuesday Jul 31, 2018 #

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

Wow it was hot today! Ran easy with Shannon the first 30min and then picked it up for the last 30min by myself. I was really working the last 5min just to keep moving. Definitely got better today.

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

2 X (90, 75, 60, 45, 30, 15)

Really good Workout today. Feeling resistance to getting in the pool this morning but ended up getting a great effort in - Connor pushed me on the swim which set the tone for the workout.

HR = 27

Monday Jul 30, 2018 #

Running 1:03:00 [3] 12.5 km (5:02 / km)

Did not set an alarm this morning and slept in until almost 8am. It felt awesome to get almost 11h of sleep.

Ran the Shuniah loop easy - great to be back.

Sunday Jul 29, 2018 #

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

Another early morning run on the trials towards North Gower. Feeling tired, sore, and ready to get home.

Saturday Jul 28, 2018 #

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

Easy run on the trails at Murphy's Point.

Friday Jul 27, 2018 #

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

Easy run on the trails at Murphy's Point.

Thursday Jul 26, 2018 #

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

Easy run on the trails at Murphy's Point.

Wednesday Jul 25, 2018 #

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

Easy run on the trails towards North Gower.

Tuesday Jul 24, 2018 #

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

Easy run on the trails towards North Gower.

Monday Jul 23, 2018 #

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

Easy run on the trails towards North Gower.

Sunday Jul 22, 2018 #

Running 2:20:00 [3] 28.0 km (5:00 / km)

Good early morning run before practice and flying to Ottawa. Achilles are sore but overall feeling pretty good.

Saturday Jul 21, 2018 #

Running 1:02:30 [3] 12.5 km (5:00 / km)

Shuniah Loop.

Friday Jul 20, 2018 #

Running 1:03:49 [3] 12.5 km (5:06 / km)

Usual effort on my loop but slower result - still adapting from yesterday's run. Need to stretch more.

Thursday Jul 19, 2018 #

Running 1:14:00 [3] 16.5 km (4:29 / km)

Ran with Kevin and Gavin this morning. Much faster than usual - may have been the intense conversation Gavin and I were having. Still the run felt easy and not like I was pushing.

Wednesday Jul 18, 2018 #

Running 1:03:27 [3] 12.5 km (5:05 / km)

Ran the Shuniah Loop again early this morning. Ran normal effort but was slower - a bit sore and tired.

Tuesday Jul 17, 2018 #

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

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

Really good pool WO this morning - enjoyed working hard and challenging myself to push harder from further out.

Running 1:00:19 [3] 12.5 km (4:50 / km)

Ran the Shuniah Loop at 4pm. My body seemed to want to push more than usual today so I let it go and didn't hold back as much as I have been. Felt good to roll abit in the 2nd half of the run.

Monday Jul 16, 2018 #

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

Decent early morning run.

Sunday Jul 15, 2018 #

Running 1:02:30 [3] 12.5 km (5:00 / km)

Ran after getting back from our vacation. Not super motivated to start but it was decent once I got going.

Saturday Jul 14, 2018 #

Running 1:05:00 [3] 13.0 km (5:00 / km)

Really sore and tired this morning but nice to run one more time with Jon on the trails by Grand Beach.

Friday Jul 13, 2018 #

Running 1:02:30 [3] 12.5 km (5:00 / km)

Decent run with Jon on the trails - not too sore from yesterday and energy levels okay.

Thursday Jul 12, 2018 #

Running 1:02:30 [3] 12.5 km (5:00 / km)

Mystery Farlek with Jon (Jon led first interval for 1, 2, or 3min without telling me how long he was going for, once he finished I took over and led the recovery for 1 or 2min and then then next interval for again 1, 2, or 3min. We switched off leads until we had done 20min total (hard + recovery)):
- 20min WU
- 3min hard, 1min easy, 3min hard, 2min easy, 2min hard, 1min easy, 2min hard, 2min easy, 1min hard, 2min easy, 3min hard (building each minute)
- 20min CD

Good WO - I wasn't sure how this would go as I have only been running easy for the last 2 months with no WO. I was happy with it - I was able to stay right on Jon while he was leading and dropped him twice while I was leading. It was hard not knowing how long we were going for which was great practice to just run in the moment. Tough but well executed WO.

Wednesday Jul 11, 2018 #

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

Decent run with Jon.

Tuesday Jul 10, 2018 #

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

Good run with Jon on the trail near Grand Beach. Little faster than I have been running.

Monday Jul 9, 2018 #

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

Ran early from Assinaboine Park on trails along the river. Pretty good run.

Sunday Jul 8, 2018 #

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

Easy run after a day at the zoo. Super hot and ran on pavement from the Hotel. Happy to be done.

Saturday Jul 7, 2018 #

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

Real easy run with about 20 former athletes in Winnipeg this morning before Alastair Brown's wedding. Nice to catch up with lots of people I have not seen for a while.

Friday Jul 6, 2018 #

Running 1:02:00 [3] 12.5 km (4:58 / km)

Shuniah Loop early before heading to Kenora. Decent.

Thursday Jul 5, 2018 #

Running 1:20:00 [3] 16.5 km (4:51 / km)

Good run with Kevin this morning from Centennial to the Shuniah loop and back. Ran a bit slower than yesterday but effort felt the same.

Wednesday Jul 4, 2018 #

Running 1:17:30 [3] 16.5 km (4:42 / km)

Good run with Matt this morning from Centennial to the Shuniah loop and back. Ran faster but effort felt the same.

Tuesday Jul 3, 2018 #

Running 1:00:40 [3] 12.5 km (4:51 / km)

Much cooler day today, which was nice. Ran the Shuniah loop, average HR = 139. Legs felt better than yesterday.

Monday Jul 2, 2018 #

Running 2:05:00 [3] 25.0 km (5:00 / km)

Very hot today and I ran at 1pm to get the most challenge out of the weather. Two times the Shuniah Loop (62:04 and 62:40) at an average HR of 144. Legs very sore.

Sunday Jul 1, 2018 #

Running 1:24:00 [3] 16.5 km (5:05 / km)

Ran from Centennial to Shuniah Loop and back today. Legs sore and feeling tired.

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