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Training Log: rtyu670

In the last 7 days:

activity # timemileskm+m
  Running7 11:10:00 76.22(8:47) 122.66(5:28)
  Water Run 1 45:00 2.8(16:06) 4.5(10:00)
  Total7 11:55:00 79.01(9:03) 127.16(5:37)
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Saturday Jan 21 #

Running (Race) 3:00:00 [3] 18.0 km (10:00 / km)

Pre-Act
Stretch and Roll
15 mins up
Active
mile run (4:30ish)
10 down
Rest
10 up
Active
800m (2:04)
20 down


Today was a good race for confidence. Felt really smooth just needed to be pushed in both races. Felt smooth and was able to continually get faster with each lap...

Friday Jan 20 #

Running (Friday offday) 30:00 [3] 7.0 km (4:17 / km)

Short little shakeout in the afternoon. Still feeling a little sore afterward...

Thursday Jan 19 #

Running (Thursday Mornin) 30:00 [3] 7.5 km (4:00 / km)

Pre-Act
Ass-Class
Stretch and Roll
30 min run on field
Hip Mobility
Drills
Strides
Speed Ladder
Med-Ball
Basic Strength
Stretch and Roll
Ice

Broke a record today inside running 5k in 20 mins on the infield. Super lonely run all by myself.

Running (Offday) 1:00:00 [3] 10.43 km (5:45 / km)

Really good offday run around Lakehead in the afternoon. Stretched and rolled afterwards!

Wednesday Jan 18 #

Running (Wednesday workout) 1:30:00 [3] 15.0 km (6:00 / km)

Pre-Act
15 up
5 mins tempo
Active
4 sets of 3x400 @ 3k (69s avg)
15 down
Sit and Push
Stretch and Roll

Today woke up this morning feeling like absolute garbage. Just felt sick and woozy for all of active. In the workout was feeling better and really had to increase the effort on the last couple to keep the same time....

Running 20:00 [3] 4.35 km (4:36 / km)

Just a little shakeout cuz I feeling a little sore. Stretched and Rolled afterwards!

Tuesday Jan 17 #

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

Pre-Act
Ass-Class
Stretch and Roll
6 min swim
Drills
2:15 down
Deep Water
Hip Mobility
Drills
Strides
Med-Ball
Stretch

Today was feeling a bit off 6 min swim was rougher than usual. Worked really hard in the fast stuff in the water. Missed strength this morning for class

Running (Offday) 50:00 [3] 11.76 km (4:15 / km)

50 min run around the Mapleward Roads, super warm. Did strength and iced afterwards

Monday Jan 16 #

Running (Morning Run) 35:00 [3] 7.78 km (4:30 / km)

Morning run around Mapleward, good shakeout. Stretched and Rolled

Running (Monday Workout) 1:00:00 [3] 14.3 km (4:12 / km)

Pre-Act
Stretch and Roll
20 up
20 mins of 3:30, 30
20 down
Sit and Push
Stretch and Roll
Ice

Today was even better than last week. Me and Jordan ran to catch up with Joe. Worked really well towards the end and last 30s we were running so hard I wanted to go hands on knees but I pushed through.

Sunday Jan 15 #

Running (Sunday Long Run) 1:15:00 [3] 17.65 km (4:15 / km)

Pre-Act
6 lunges
75 min run
HOH Drills
Hip Mobility
Basic Strength
Stretch and Roll
Ice

Ankle was really sore starting the run but feeling disappear about 50 mins into the run and haven't felt it since. Average run with some good hills.

Running (Late Run) 40:00 [3] 8.89 km (4:30 / km)

Decided to go out for a late night run since I had tons of energy. Mostly just shook out the legs but things started to roll towards the end of the run.

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Recent Weeks:

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12
Jan 21
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Jan 7
Dec 31, 2016
Dec 24, 2016

Week
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Training hours by activity
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12
Jan 21
Jan 14
Jan 7
Dec 31, 2016
Dec 24, 2016

Week
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130
Jan 21
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Jan 7
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