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Training Log: LeanneBaz

In the last 7 days:

activity # timemileskm+m
  Running5 3:55:09 26.78(8:47) 43.1(5:27)
  Bike3 1:40:00 6.21(16:06) 10.0(10:00)
  Total8 5:35:09 32.99(10:09) 53.1(6:19)
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Thursday Jun 22 #

8 AM

Bike 30:00 [3] 3.0 km (10:00 / km)

5 PM

Running tempo 53:00 [3] 10.6 km (5:00 / km)
shoes: Navy&Teal Hoka

PreAct
15 WU, 10min @ tempo, 2 min jog, 16 CD
p&s, stretch, rope, roll, ice

Notes: Awesome workout today! When things started to *feel* hard I made the decision to be tough and to push harder rather than back off and settle. Kept the effort right at the line the entire time. I took cool down to Denis the Menace park on the dirt path which helped my knee I think. Only felt pain for the last 10 minutes.

Wednesday Jun 21 #

8 AM

Bike 40:00 [3] 4.0 km (10:00 / km)

Knee was still sore today so I opted for another recovery day and some extra biking.

Tuesday Jun 20 #

8 AM

Bike 30:00 [3] 3.0 km (10:00 / km)

Woke up and my knee was very sore. Walking was painful and even biking to work was painful. Icing, stretching and rolling.

Monday Jun 19 #

9 AM

Running long 1:40:00 [3] 20.0 km (5:00 / km)
shoes: Yellow Hoka

PreAct, ass class, 6x lunges, roll
1 hr 40 min long run
20x HOH, hip mob, strength x
stretch, rope, roll, ice

Notes: It was hot out there this morning. I ran north along the coastal trail and back. Quads and calves were feeling sore from the race yesterday but after about 20 minutes of running things loosened up. Everything felt good until I turned around to head back. I got a cramp in my left leg that forced me to run/walk the rest of the way home. HOH drills were painful, as was hip mobility. Rolling seemed to help so I'll keep moving throughout the day and icing.

Sunday Jun 18 #

7 AM

Running warm up/down 45:00 [3] 4.5 km (10:00 / km)
shoes: Pink Tracer

PreAct, roll
15 WU
Active WU (just 4 strides)
Race
15 CD
stretch, rope, roll, ice

Notes: Felt pretty good this morning until I hit the stride part of active. Strides were painful on the knee so I eased off.
8 AM

Running race 22:09 [4] 5.0 km (4:26 / km)
shoes: Pink Tracer

5 km Race

Notes: This was okay. I came within 6 seconds of my PB, which is good but I think I had more in the tank and could have been sub-21. I held the line for the first half, then increased my effort every km after that. If I'm being very honest I think I was too conservative. I was being overly cautious because of my knee and I think had I gone in with more confidence, I would have seen better results.

I know I need to work on my speed and pushing my limits in workouts is something that I set as one of my goals. I'm taking this as a lesson that I need to push myself harder. It's there, I just need to access it.

Saturday Jun 17 #

9 AM

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Navy&Teal Hoka

Roll
Easy 15
Stretch, rope, roll, ice

Notes: Knee was a little sore. Spent the day doing hot and cold in preparation for tomorrow's 5km.

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