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Training Log: Zimmers

In the last 7 days:

activity # timemileskm+m
  Running7 6:22:00 52.75(7:15) 84.89(4:30)
  Eliptical1 1:00:00 3.73(16:06) 6.0(10:00)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total9 8:07:00 59.27(8:13) 95.39(5:06)
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Sunday Mar 26 #

6 AM

Running 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Asics GT-2000 series 5

Well this was pretty rough. Not sure why because I had a good sleep but maybe because of yesterday's hills. Definitely went hard yesterday so maybe that was what made me so sluggish.
3 PM

Running 30:00 [3] 6.67 km (4:30 / km)
shoes: Asics GT-2000 series 5

Easy 30 this afternoon. Felt way better than this morning and run was much better.

Mobility + stretch + Roll

Saturday Mar 25 #

10 AM

Running hills 1:00:30 [4] 13.44 km (4:30 / km)
shoes: Adidas Boston Boost (Black)

Preactive + Roll
WU to Bay (14min)
2 x 11min of hills with 3min jog
2 x Hillcrest Park stairs
CD back to Hangar (16min)

Hip Mobility
Push Up Challenge (3:11) - forgot to write on sheet
150Abs
Stretch and Roll
Ice Bath

This was good today. Pretty consistent effort the entire time and it was definitely a tough workout. Goal of the day was certainly met I think. I was a little cautious turning around at the bottom of the hills and had the breaks on a wee bit on the downhills just to be safe with the shin. All was good though, so they'll be no holding back now.

Friday Mar 24 #

3 PM

Eliptical 1:00:00 [3] 6.0 km (10:00 / km)

Easy hour on the elliptical. 6 day in a row running so take one off. Next week all running unless it's a double then I might hit elliptical for one session.

Thursday Mar 23 #

7 AM

Running (Barefooty) 30:30 [3] 6.78 km (4:30 / km)

Solid easy barefooty this morning. Felt better than last week.

Drills
Hip Mobility
2 x Strides
Speed Ladder
2 x Medball
Roll
3 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Asics GT-2000 series 5

1hr run
hip mobility
low back/shoulder mobility
Stretch/Roll

Decent run today. Met up with D-Rock for about 40mins of it. I little tougher run for me today but just kept it easy. Low back is killing me though!

Wednesday Mar 22 #

5 PM

Running tempo 1:06:00 [3] 14.67 km (4:30 / km)
shoes: Adidas Boston Boost (Black)

Preactive + Roll
15up + 20@Tempo, 3mins + 4, 3, 2, 1 with 1min + 15cd
Hip Mobility
Strength
Max Push (51)
Roll
Ice Bath

This was a very productive day. Tempo was super solid and definitely got the right work done. Threw in some 10-15 second surges every few minutes or so to push that breathing line before regaining control. Last 5 certainly very strong. Had to make a pit stop during the recovery and first part of the 4minuter which was annoying but better than the alternative.

Worked out well because I had to work my bag off to try and catch Derek and Jordo.... I was mad they didn't turn around on recovery but it was useful because it forced me to run harder to try and close that gap. Managed to get back maybe about 200m over the course of the 1minuters. Last 1minuter I think Derek and I covered 400m because we were flying. 15cd was also very strong.

Things are coming around. I still need to work on leg speed and upper back mobility. Apparently my spine is like a piece of steel and does not move = NOT GOOD because I cramped up during cool down which INFURIATED me because I have been working hard at mobility stuff and a lot of core stuff. (Either way dealt with it - and tried some breathing techniques while running).

Tuesday Mar 21 #

6 AM

Water Running 45:00 [3] 4.5 km (10:00 / km)

3 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Asics GT-2000 series 5

Pretty tired today but got it done. This is now 4 days in a rows running now ... so the must I have done and everything seems to be holding.

6x strides after with walk back (really worked these hard)
lots of rolling and ball work.

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