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Training Log Archive: Kiperly

In the 7 days ending May 4:

activity # timemileskm+m
  Running7 7:35:00 57.79(7:52) 93.0(4:54)
  Pool Workout1 45:00 3.73(12:04) 6.0(7:30)
  Total7 8:20:00 61.52(8:08) 99.0(5:03)

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Saturday May 4 #

Running 1:10:00 [3] 16.0 km (4:23 / km)

May the 4th be with you!

- 20min WU, right into 5mile TT (29:46), 3min walk around, 15min CD

Solid WO this morning. I met Balabuck and Matt at Leon's at 5:50am. We warmed up on the 10mile course to the marina and then did a 5mile TT on the last 5mile of the course. Felt strong but not rested on this run.

Had one dry heaving spell in the 4th mile and then basically fought puking the entire last mile. Had to back off a bit but managed to stay calm and work through the rough patches. I repeated "I am light, I am quick" over and over again for the first 3miles. I added in "I am strong" on the 4th mile.During the last mile at times my focus drifted to the pain but I would bring it back.

I did lots of work on my achilles this week and it was pretty good today - a bit pinchy around mile 4. It is really sore tonight and difficult to walk.

Friday May 3 #

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

Easy 30min run with Hilary from Cascades. Feeling good.

Thursday May 2 #

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

Better - still a bit sore.

Wednesday May 1 #

Running 1:30:00 [3] 18.0 km (5:00 / km)

I am sore. Did a good stretch and ice bath this morning but still not enough. I had planned to do this on pavement but after about 7min I switched to the trails. Right IT and Left Achillies need so major work.

Tuesday Apr 30 #

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

First run starting in Shuniah. Okay run - legs need more work to loosen up.

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

Pool WO # 1: 3 X (5 X 40s with 20s) with 50s

Decent Pool WO. Good swim, great drills, okay running A's. Did push as hard on the running A's as usual - not sure if it was the shorter intervals or just not being as focused as I need to be.

Monday Apr 29 #

Running 47:30 [3] 9.5 km (5:00 / km)

Ran with the team after getting back from SD. Legs tight and first 10min were tough to get going.

Running 32:30 [3] 6.5 km (5:00 / km)

After practice I stopped in to see the girls and then did this on the hospital trails. Grindy.

Sunday Apr 28 #

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

Good last run in SD. Ran with Rebekkah and Paige - soreness hasn't set in yet from yesterday's long run. Felt pretty strong.

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