Training Log Archive: KiperlyIn the 31 days ending Oct 31, 2018:
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| 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 | Mo | Tu | We | |||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 15min WU, 4 X (1,2, 1min hard with 1min jog) with 2min jog between sets, 15min CD
Very challenging WO today. I have definitely worked hard the last week and am still adapting. Sets three and four I struggled and the 2min seemed to last forever. Kept telling myselt that this is what makes me better and pushed through.
Very challenging WO today. I have definitely worked hard the last week and am still adapting. Sets three and four I struggled and the 2min seemed to last forever. Kept telling myselt that this is what makes me better and pushed through.
Tuesday Oct 30, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy run with Shannon.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Pool WO - 2 X (90, 75, 60, 45, 30, 15s with 30 - 15s rest) with 45s rest to 45min
Awesome Pool WO today! I got in very deep early on and continued to push. Maybe the hardest I have worked in the pool.
Awesome Pool WO today! I got in very deep early on and continued to push. Maybe the hardest I have worked in the pool.
Monday Oct 29, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 15min WU, 15min @ Tempo, 3min jog, 10min @ Tempo, 15min CD
Really good run today. I was feeling beat up and tired from the weekend and definitely need to stretch and sleep more. Felt strong throughout - last 4 - 5min of each tempo was a bit of a struggle but I stayed relaxed and engaged. I got fitter today.
Really good run today. I was feeling beat up and tired from the weekend and definitely need to stretch and sleep more. Felt strong throughout - last 4 - 5min of each tempo was a bit of a struggle but I stayed relaxed and engaged. I got fitter today.
Sunday Oct 28, 2018 #
Running 1:15:00 [3] 15.0 km (5:00 / km)
Challenging long run but just bopped along and got the work done.
Saturday Oct 27, 2018 #
Running 1:05:00 [3] 13.0 km (5:00 / km)
- 15min WU, Half Active WU, 5km of the OUA course (20:17), 4:30 rest to spike up, 3km (11:26 - 31:43 total), 4min to despike, 10min CD
Not sure how to feel about this - I did it at 7am before the races today. It was very dark and pouring when I started so I had to do WU on the road. I was distracted during the hard runs thinking about the team and the upcoming races. Footing was tough - ground was very soft and muddy so running in flats on the 5km was tough.
I got the work done but I did not get in as deep as I have or wanted to. Running before coaching a meet was a challange but that is what it is all about.
Not sure how to feel about this - I did it at 7am before the races today. It was very dark and pouring when I started so I had to do WU on the road. I was distracted during the hard runs thinking about the team and the upcoming races. Footing was tough - ground was very soft and muddy so running in flats on the 5km was tough.
I got the work done but I did not get in as deep as I have or wanted to. Running before coaching a meet was a challange but that is what it is all about.
Friday Oct 26, 2018 #
Running 23:45 [3] 5.0 km (4:45 / km)
Ran the London OUA course this afternoon. Feeling pretty good.
Thursday Oct 25, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Busy day but managed to squeeze this in. Feeling tired and stressed but it was nice to get out for a run.
Wednesday Oct 24, 2018 #
Running 45:00 [3] 9.0 km (5:00 / km)
Still very sore in the quads today but energy levels are better. I had a great sleep last night. Slowly getting back to full strength.
Tuesday Oct 23, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Wow - quads are really sore - I must have done some good work on Sunday. Decent run overall.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
45min deep end pool run - decent.
Monday Oct 22, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
This was a challenge. Quads are feeling yesterday.
Sunday Oct 21, 2018 #
Running 2:00:00 [3] 27.0 km (4:27 / km)
- 10min WU, some of active WU, Kamview trail half marathon (1:31.13 - 30:02, 30:11, 31:00), 15min CD
I am really happy with this race - felt like I executed well, got in deep and dealt with it well.
I was surprised how far back I was after the first lap but I made up a lot of ground on the second lap. The downhills were really tough and I would lose ground on them despite me really attacking them. I would roll people on the flats and uphills. On the last lap I could see Mark and Levi and was closing the gap but never got there. My quads were very displeased on the downhills on the last lap but I keep pushing.
I am really happy with this race - felt like I executed well, got in deep and dealt with it well.
I was surprised how far back I was after the first lap but I made up a lot of ground on the second lap. The downhills were really tough and I would lose ground on them despite me really attacking them. I would roll people on the flats and uphills. On the last lap I could see Mark and Levi and was closing the gap but never got there. My quads were very displeased on the downhills on the last lap but I keep pushing.
Saturday Oct 20, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy 30min run late in the day plus stretch and ice bath. Feeling really to roll.
Friday Oct 19, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
After getting the course set up I managed to fit in a good run with Balabuck and Pucci. Good quality.
Running 30:00 [3] 6.0 km (5:00 / km)
This was a mental win. Squeezed in a 30min run after the MidCanada and before taking the girls to a Birthday party. I didn't want to do this but I wanted to run less tomorrow and it was actually nice to be out after the race.
Thursday Oct 18, 2018 #
Running 50:00 [3] 10.0 km (5:00 / km)
Challenging - I need to stretch, ice, and sleep more.
Wednesday Oct 17, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
PreAct, balance, glute activation, roll
15wu, 3x (3,2,1with 1 min between) 2min between sets, 17cd
Great WO with Rebekkah - she pushed me and I pushed her. Each interval was good and tough and I really needed to break it down and just focus on this interval. Rebekkah really pushed the 2nd set and I started to panic a bit early in the 3min but just focused on running relaxed and running well right now.
15wu, 3x (3,2,1with 1 min between) 2min between sets, 17cd
Great WO with Rebekkah - she pushed me and I pushed her. Each interval was good and tough and I really needed to break it down and just focus on this interval. Rebekkah really pushed the 2nd set and I started to panic a bit early in the 3min but just focused on running relaxed and running well right now.
Tuesday Oct 16, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy run with Shannon.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
Awesome Pool WO - I absolutely crushed myself. I really focused on driving my hands back and really felt a burn in my arms and shoulders. Got in deep and loved it up!
Monday Oct 15, 2018 #
Running 51:00 [3] 10.0 km (5:06 / km)
Feeling pretty good today. Ran the WU with Rebekkah and then ran around duting her WO.
Sunday Oct 14, 2018 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
PreAct, 4km WU, Active up to drills, 8km Chippewa Park Race (29:26), 4km CD
Good Race today. Felt strong but not fast - was very conscious to go out easy on the first 4km lap. Repeated over on over on lap one that "I am strong, I am smooth". Second loop was more difficult - got in deep and was flirting with puke threshold on the uphills and in the last 2km. There is more there and it will come with more lactic WO over the next 6 weeks.
Splits were 14:38 and 14:48.
Good Race today. Felt strong but not fast - was very conscious to go out easy on the first 4km lap. Repeated over on over on lap one that "I am strong, I am smooth". Second loop was more difficult - got in deep and was flirting with puke threshold on the uphills and in the last 2km. There is more there and it will come with more lactic WO over the next 6 weeks.
Splits were 14:38 and 14:48.
Saturday Oct 13, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Good easy bop this afternoon. At times I had to hold myself back as my body wanted to go. Excited to race tomorrow.
Friday Oct 12, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Well I found access to the Bruce Trail from Dundas but it took much longer than anticipated so a 60min run turned into a 30min one. Felt good.
Thursday Oct 11, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Squeezed in a run after practice and before we flew out for Hamilton.
Wednesday Oct 10, 2018 #
Running 45:00 [3] 9.0 km (5:00 / km)
Ran at Casscades this morning at 6:30am in the pouring ran. I fought myself on this run spending most of the run being absolutely miserable. It was cold and wet, I couldn't see very well, it felt like I was running through at puddle the whole time and my feet were aching from the cold, I forgot my watch so had no idea how long I had run for, and on top of that I got a branch in the eye about 10min into the run and ran most of the rest of the run with my right eye closed because it hurt so much. About all I can say about this run was I got it done.
Tuesday Oct 9, 2018 #
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
45min Deep end run.
Still a bit sick so kept the intensity low. Felt long with some decent struggle.
Still a bit sick so kept the intensity low. Felt long with some decent struggle.
Running 30:00 [3] 6.0 km (5:00 / km)
Easy run with Foster. Felt surprisingly good.
Monday Oct 8, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Still sick but not bad. Easy 30min on the hospital trails.
Sunday Oct 7, 2018 #
Note
Sick
Saturday Oct 6, 2018 #
Running 35:00 [3] 7.0 km (5:00 / km)
Feeling a bit sick this morning - throat is less sore than yesterday morning but I am much more stuffy. I napped from 9 - 10:30am and felt better so headed out for an easy run. Decent.
Friday Oct 5, 2018 #
Running 1:30:00 [3] 18.0 km (5:00 / km)
Was supposed to run with Matt this morning but we got our signals crossed and ended up running alone. Definitely have worked hard this week and was feeling it today. Lower legs sore but manageable. I am looking forward to lots of sleep and relaxation this weekend.
Thursday Oct 4, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Busy day so I had to run during practice this morning. Ran barefoot on the turf while coaching the circuit. Decent.
Wednesday Oct 3, 2018 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
- 15min WU, 3 X 8min @ Tempo with 2min jog, 17min CD
Really strong WO with Rebekkah this morning. A bit of a grind on the last part of the second interval and the first part of the last one but accepted it well and just ran. Legs still adapting from Monday.
Really strong WO with Rebekkah this morning. A bit of a grind on the last part of the second interval and the first part of the last one but accepted it well and just ran. Legs still adapting from Monday.
Tuesday Oct 2, 2018 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy 30min with Shannon, all good.
Pool Workout 45:00 [3] 6.0 km (7:30 / km)
2 X 90s -> 15s by 15s
Really good pool WO today. Got in really deep on the last set and accepted it well. Whole upper body was burning at the end.
Really good pool WO today. Got in really deep on the last set and accepted it well. Whole upper body was burning at the end.
Monday Oct 1, 2018 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Centennial Park 1h loop hard (56:36), 6min CD
Decent run today - wasn't super pumped to run hard from the start but worked into it well and was going hard by the last third. Not as hard as I have run the loop - still relearning to enjoy the struggle but it is coming.
Decent run today - wasn't super pumped to run hard from the start but worked into it well and was going hard by the last third. Not as hard as I have run the loop - still relearning to enjoy the struggle but it is coming.