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Training Log: rtyu670

In the last 7 days:

activity # timemileskm+m
  Running6 10:30:00 80.78(7:48) 130.0(4:51)
  Water Run 1 45:00 2.8(16:06) 4.5(10:00)
  Total6 11:15:00 83.57(8:05) 134.5(5:01)
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Thursday Apr 26 #

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

Pre-Act
Stretch and Roll
35 min run
Hip mobility
Drills
Strides
Speed Ladder
Strength
Stretch and Roll
Ice

Good run with Zimmies. Calves are pretty sore.

Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)

75 mins through chapples and college loop etc. Good stretch and roll after

Wednesday Apr 25 #

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

35 minute shakeout. Feeling pretty tired and sore..... Good stretch afterwards

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

Pre-Act
Stretch and Roll
15 mins up
Tempo 1k+ loop (3:33)
Active
Loop, Brazillian, Loop, Brazillian, Loop (3:36,31,26)
15 down
Hip mobility
Hurdle mobility
Sit and Push
Stretch and Roll
Ice

I was pretty happy with the end result of today's workout. Loops were very good, however the first brazillian I lost sight of the enjoyment of it.... Otherwise, refocused on the arms and enjoying the hurt and finished well

Tuesday Apr 24 #

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

Pre-Act
Stretch and Roll
Spike Ball
6 min swim
Drills
2 sets of 15,30,30,15,30,30,15
1 set of 15,30,30,30,15
Deep Water Run
Hip mobility
Drills
Strides
Speed Ladder
Hurdle mobility
Stretch and Roll
Ice

Today was awesome. Great swim made it further than normal and really good flutters. Got in deep with the workout itself and visualized about this weekends race.... Good strides in spikes

Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)

75 minute offday from LU and through to chapples and through the south side of town. Good stretch and roll afterwards. Ice

Monday Apr 23 #

Running (Morning Run) 30:00 [3] 6.67 km (4:30 / km)

Solid run to Vanderwees this morning. It's nice to be running in the morning warmth again...

Running (Monday Workout) 1:00:00 [3] 13.33 km (4:30 / km)

Pre-Act
Stretch and Roll
20 up
20 mins of 3:30, 30
20 down
Hip mobility
Strength
Stretch and Roll
Ice

Today was odd, alot of steady surging where it wasn't required. Some rough ice patches through the second part of the loop effected the speed of the overall run so I was surging to ensure I hit the proper effort. Really good strength today, hit that limit on all the exercises.

Sunday Apr 22 #

Running (Long Run) 1:45:00 [3] 23.33 km (4:30 / km)

Pre-Act
Lunges X6
1:45 run
30 HOH Drills
Hip mobility
Strength Y
Stretch and Roll
Ice

Good run with Collo this morning, ran the first bit in the trails and then headed back out and stuck to the roads considering conditions... Feeling some soreness in the glutes today...

Saturday Apr 21 #

Running (Saturday Workout) 1:30:00 [3] 15.0 km (6:00 / km)

Pre-Act
Stretch and Roll
Ass Activation
15 mins up to Itai
Active
3x6 hills (8:30,28,15)
15 down
Hip mobility
Hurdle mobility
Sit and Push
Stretch and Roll
Ice

Today I was pretty mentally drained from the week going into it, so I took this opportunity to better my mental game. First two sets went out conservative and got to about a light wednesday effort off of it. Last set did the same thing as I did two weeks ago, promised myself to destroy myself on these 2nd last ones so that I knew that I was going to hit that effort going up and over that last hill. Definitely got there and when I started to falter my mind instantly went to this means I now I push harder!

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

After finishing your last exam there is no better feeling than going out for a run. Reflected about the year and the good things to come, so much that I went out for 5 mins longer...

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