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Training Log: hopefulbreeze

In the last 7 days:

activity # timemileskm+m
  Running3 2:26:00 18.14(8:03) 29.2(5:00)
  Elliptical3 1:40:00 6.21(16:06) 10.0(10:00)
  Workout1 45:00 3.73(12:04) 6.0(7:30)
  Strength2 40:00
  Water running1 30:00 1.86(16:06) 3.0(10:00)
  Total9 6:01:00 29.95 48.2
averages - sleep:8.4
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Monday Nov 19 #

Strength 20:00 [3]

Goblet squat 2x8 30lbs, lunges 2x8 15lbs
Reverse push-ups 2x8, shoulder taps 2x8/s, push-ups 2xmax ( 30, 31)

Good strength.
10 AM

Running 46:00 [4] 9.2 km (5:00 / km)
slept:9.5

PreAct, balance, flossing, roll, glute activation
15wu, 15min steady surge ( 1:45, 0:15), 15min CD
Hip mobility, strength, stretches, glute stretch, calf stretch, roll, ice bath

Good workout. We ran the river/golf course trail for wu and cd, and the 2km loop for steady surge. For the most part, I stayed engaged in the workout. I kept reminding my self to relax and push. There were several times that I became satisfied with the hard and I didn't push. I need to continue to work on staying engaged and pushing.

Sunday Nov 18 #

2 PM

Water running 30:00 [3] 3.0 km (10:00 / km)
slept:8.0

PreAct
30min deep water run

Good deep water run. Ankles were a bit tired during preAct.

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

30min elliptical
Hip mobility, basic strength, stretches, roll, ice bath

Good elliptical. I was a bit tired during stretches, so I had a hard time motivating myself to do them.

Saturday Nov 17 #

9 AM

Running 1:10:00 [5] 14.0 km (5:00 / km)
slept:8.0

PreAct, balance, flossing, roll, glute activation
15wu, active wu
1km, 2km, 2km, 1km with 2min between reps and 4min between the 2km (3:55, 7:54, 7:42, 3:45)
17min cd
Hip mobility, push and sit ( 49 push), stretches, calf stretch, roll, ice bath

For the first set, I went out fast and relaxed. The second two km it started to get hard. Throughout it I was focused on passing all the girls. Near the end of that rep only Hailee was ahead of me and even though it was hard I pushed to catch up and pass her. The last rep was a bit difficult to push in the hard. I started ahead of the group so I only had myself to push me. Although I kept pushing, my mind became unfocused at a few points. Finished off the last rep imagining that I was at the end of a race. Finished tired but recovered from the tired quickly. Need to work on pushing myself when there is no one else around. My glute was a bit tired at the beginning but my lower legs were fine during the workout. Ankles were a bit tired in the afternoon.

Friday Nov 16 #

2 PM

Elliptical 40:00 [3] 4.0 km (10:00 / km)
slept:9.0

PreAct, roll
40min elliptical
Flossing, hip mobility, hip stretch, quad stretch, glute stretch, calf stretch, roll, ice bath

Good elliptical and nice stretches. Legs felt better today than yesterday on the elliptical.

Thursday Nov 15 #

6 AM

Workout 45:00 [3] 6.0 km (7:30 / km)
slept:7.5

PreAct, lower leg exercises, balance, flossing, glute clams, roll
15min run, 15min elliptical, 15min bike
Hip mobility, drills, 3 strides, strength, stretches, roll

Good workout with Hailee, Paige, and Kayla. Legs were a bit tired on the elliptical.
7 AM

Strength 20:00 [3]

Step ups 3x8 30lbs, a run 3x15sec
Pull ups 3xmax (7,5,9)

Good strength.
11 AM

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

30min elliptical

Nice elliptical. I was a bit tired while doing the elliptical.
12 PM

Running 30:00 [3] 6.0 km (5:00 / km)

30min run
Hip mobility, hip stretch, glute stretch, calf stretch, roll, ice bath

Good run and stretches. Running helped to re-energize me a bit. Enjoyed running on the hospital trails.

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