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Training Log Archive: AliC

In the 7 days ending Jul 23, 2019:

activity	#	time	miles		km		+m
Running	6	4:07:47	27.52	(9:00)	44.29	(5:36)	403
Rollerskiing	1	52:21	7.41	(7:04)	11.93	(4:23)	101
Stroller jog/run	1	40:12	4.41	(9:07)	7.1	(5:40)	122
Strength	4	37:53	1.71	(22:06)	2.76	(13:44)	2
Crosstrainer	1	33:36
Drills	1	7:17	0.4	(18:12)	0.64	(11:19)
Total	8	6:59:06	41.45		66.72		629

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Tuesday Jul 23, 2019 #

9 AM

Running 27:31 [1] 3.0 mi (9:10 / mi) +14m 9:02 / mi

Legs tired from yesterday, just a jog around town.

Drills 7:17 [1] 0.4 mi (18:12 / mi)

Drills at the highschool

Strength 12:06 [1] 1.39 mi (8:42 / mi)

Squats, medial glute strength + stretching

6 PM

Running 3:06 [2] 0.39 mi (7:57 / mi)

Out from dinner with Tom's friends early enough to make it over to RIT for some sprinting!

Running 11:47 [4] 1.52 mi (7:45 / mi)

Course B.

Running 11:22 [4] 1.48 mi (7:41 / mi)

Course C.

Running 13:31 [4] 1.66 mi (8:08 / mi) +11m 7:59 / mi

Course A, def getting tired...

A: 50-50 - Splits

B: Maze - Splits

C: Scrambler - Splits

Monday Jul 22, 2019 #

3 PM

Running 52:49 7.06 mi (7:29 / mi) +56m 7:18 / mi

We were up early to drive to Rochester through some meaningful rain. Got there and got out for a jog with grandparents to babysit, so Tom joined me for the first mile. Decided to tempo it, did 1 x 15 min and 1 x 12 min (tummy troubles curtailed second). Nearly ran over Tom's dad at the narrowest part of the 3 mi loop around their town.

Sunday Jul 21, 2019 #

6 AM

Running 1:04:56 [1] 6.19 mi (10:29 / mi) +219m 9:27 / mi

Ug. Did *not* feel like getting out of bed at 6:30am the first day after coming from west coast (so felt like 3:30am ish), but I knew that if I waited any later it would be much more unpleasant b/c heat + humidity. So got a nice run in around Patti + James's house in White Plains. Did some 1 min pickups on the way back, when I had woken up a bit more!

Went swimming with Sylvia + her cousin Cal at their hotel pool midday. Nice to be in the water!

My cousin's wedding in the evening was amazing and very much suited her and her groom. Happy to have been part of their celebration!

Friday Jul 19, 2019 #

Note

Bam! Paper resubmitted before upcoming epic travel with S+T, final step of which is WOC! Happily am squeaking in the middle + long of COCs next weekend, excited for some good O before WOC! Will try to dig up a map I can train on around Westchester and another around Rochester for over the next week... fitness is coming back, but really could use some more time on a map!!

C • rochester 4

7 AM

Stroller jog/run 40:12 [1] 4.41 mi (9:07 / mi) +122m 8:24 / mi

To daycare and back.

Running 15:42 [1] 1.71 mi (9:11 / mi) +46m 8:28 / mi

And continued run sans stroller after. Knee just the tiny bit tidgy, but no pain.

Strength 7:04 [1] 0.09 mi (1:18:26 / mi)

Stretching and squats.

1 PM

Strength 11:23 [3] 0.14 mi (1:18:58 / mi)

Thursday Jul 18, 2019 #

7 AM

Rollerskiing 52:21 [2] 7.41 mi (7:04 / mi) +101m 6:47 / mi

That felt good! Really nice to be out doing a skate skiing motion even if on rollerskis. Do feel like that did a ton more for medial glute strength than a few exercises now and again. Will see if I can get Steph to bring skis up to cottage out East to work in a few more times before WOC.

Wednesday Jul 17, 2019 #

11 AM

Crosstrainer 33:36 [3]

2 x 14 min tempo on elliptical. Just isn't as hard as running, ah well, better than no tempo.

Running 47:03 [1] 4.51 mi (10:26 / mi) +58m 10:02 / mi

Easy run with Kelly (stats) and Mark (CS) around Eastmoreland and the canyon. Chatty, nice to run with others and knee didn't hurt, yay!

Strength 7:20 [1] 0.09 mi (1:21:24 / mi) +2m 1:15:54 / mi

Quad stretches and squats.

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