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Training Log Archive: Kiperly

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running7 8:37:21 65.87(7:51) 106.0(4:53)
  Pool Workout1 45:00 3.73(12:04) 6.0(7:30)
  Total7 9:22:21 69.59(8:05) 112.0(5:01)
averages - weight:166.5lbs

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Saturday Apr 20 #

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

Was only planning on 45min after the big week but all the girls went 1h and I wasn't going to be the short guy today. Felt decent.

Friday Apr 19 #

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

Early morning run before driving to SD. Tired.

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

Good run after a long day of driving. Ran with Maxi and Beeman from the Chalet. Not as hard as I remember.

Thursday Apr 18 #

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

Easy run from Boulevard Lake into LPH and Centennial with Pucci. Felt pretty peppy considering the big week. Nice to get on the trails even if they were still icy.

Wednesday Apr 17 #

Running 1:07:21 [3] 16.0 km (4:13 / km)

- 20min WU, 20min @ Tempo, 3min jog, 12min @ Tempo, CD to three loops of Boulevard (loop times were 23:37, 21:20, 22:25)

Really happy with the work I did today. We had to move the WO up one day and with less than 48h since the long run on pavement I didn't know how this would go.

It was a grind for sure and great marathon specific work. 19 of the 20min Tempo were great but then I pushed a bit too hard coming up a hill and started to dry heave. Managed to run through it but had to back way off. (I was just ahead of Matt at that point and he ended up doing just over a loop in the 20min Tempo).

Second Tempo started a bit rough but ended up being very strong.

Definitely getting stronger and handling the pavement better.

Tuesday Apr 16 #

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

- Pool WO with the team: 2 X (4 X 90s)

- Really good WO - Pushed on the swim, drills, and running A's

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

Ran 30min with Shannon and then 15 on my own on the GC and River Trails. Definitely feeling yesterday but got it done.

Monday Apr 15 #

Running 2:30:00 [3] 30.0 km (5:00 / km)

I still have a lot of resistance to these longer runs on pavement. I was planning to go at 5:30am this morning but woke up in the nice soaked in sweat and with a sore throat so I slept a bit later and did it at 11am.

I wanted to run Coppenhagen, to North Branch, and back in Onion Lake Rd (28km) but I am still telling myself I should be careful not to do too much on pavement. This is more a mental block than a concern about getting injured.

Ended up running from my house to Arundel, up Hodder to Coppenhagen to N Branch road (12.2km in 57:30), then up N Branch to 1h, and tun around and back into trowbridge, 29min in trails ending up at Cascades Parking lot and then home on the road. Total of 2:01 on pavement.

Ended up being a very strong and picking it up at the end especially the last 10 - 15min.

Need to suck it up and just commit to doing the whole thing on the pavement.

Sunday Apr 14 #

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

Decent run from Centennial and into Shuniah. It was a bit of a grind so I must be on the right track.

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