In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||2|| 1:42:30|| 12.74||(8:03)|| 20.5||(5:00)|
| ||Long Run||1|| 1:27:30|| 10.87||(8:03)|| 17.5||(5:00)|
| ||Monday WO||1|| 56:00|| 6.84||(8:12)|| 11.0||(5:05)|
| ||Shake-Out||2|| 47:30|| 5.9||(8:03)|| 9.5||(5:00)|
| ||Pool||1|| 45:00|| 2.8||(16:06)|| 4.5||(10:00)|
| ||Strength||1|| 20:00|
| ||Total||8|| 5:58:30|| 39.15|| 63.0|
|averages - sleep:7.6|
Shake-Out 22:30  4.5 km (5:00 / km)
Squat Drops to warm up Hammy
22.5 mins BF on Tread
Shoulder/ Neck Rehab
Nice Shake-Out on the Tread. Feels like my hammy is a bit better today. Doesn't bother me at all on the slower stuff. We will see how it feels this afternoon. A bit sore after stretching. Slept really well. Tired today.
Pool 45:00  4.5 km (10:00 / km)
6 min Swim
2 x (15, 30, 45, 60, 60, 45, 30, 15 Running A's)
Deep Water Running to 45mins
Strides x 3 BF
Hammy/Lower Leg Rehab
Good pool today. HR=28. A bit off focus because of how sore my hamstring was feeling today but didn't seem to bother me during the running A's or in the pool once all the muscles got warmed up. Had to take it easy during strides tho and decided it best to only do 3. It felt good during hurdles.
Running 57:30  11.5 km (5:00 / km)
57.5 min Run w Kayla & Maria
This was good. Felt really tired at around 25 mins and kinda just felt like I was just counting down the minutes. Then I started to feel more rejuvenated and alive again. My hamstring also felt better as the run went on as well and by the end there didn't feel to be any stiffness holding me back. Took it easy on the stretching this evening which actually seemed to be more beneficial.
Shake-Out 25:00  5.0 km (5:00 / km)
25 min Shake-Out on the Tread
Hip/ Hammy/ Neck Rehab
Nice morning shake-out. Left hammy is a bit sore.
Monday WO 56:00  11.0 km (5:05 / km)
15 min WU
26 mins @ Tempo!
15 min CD w 2 x Hill Strides
Good tempo today! Concentrated on being smooth and relaxed while running fast and always testing if I could go a little faster without having the breathing get out of control. My hamstring and hip felt a little stiff and sore but overall I don't think it held me back today.
Strength 20:00 
Weight Session - Day 2
RFE's (2 x 8) 70lbs + A-Skip (2 x 15s)
Anti-Band (2 x 8/s) + Plyo PU's (2 x 8)
Ice Bath (10)
Good weight session. Feeling strong but tired.
Long Run 1:27:30  17.5 km (5:00 / km)
87.5 min Long Run
Ice Bath (10)
Great long run today. Hailee and I did the usual hill loop through Centennial. My left hamstring was pretty stiff again and seemed to get more sore as the run went on. I'm able to run through it no problem but I wouldn't want to be a sprinter with this thing right now. I can really feel it during the C drills and hip mobility. I tested it in 1-legged back plank and that was painful. I feel like it might be a small strain that I can work through but might just take it easier on the strides and any type of faster stuff this week. Also going to make sure I go for small walking breaks throughout the day because light activity seems to be good for it.
Running 45:00  9.0 km (5:00 / km)
45 min Run
Ice Bath (10)
Decent run today. Legs were feeling good except my left hamstring and hip seemed to be getting more sore as the run progressed. Seems to hurt when I stretch it and let swings and hip mob are painful. I think it's still just really bad tightness..seems to subside after a few easier days.
all weeks |