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Training Log: T-Pain

In the last 7 days:

activity # timemileskm+m
  Race2 2:30:00 11.18(13:25) 18.0(8:20)
  Long Run1 1:15:00 10.36(7:15) 16.67(4:30)
  Cross Train2 40:00 2.49(16:06) 4.0(10:00)
  Run2 10:46 1.43(7:32) 2.3(4:41)
  Total5 4:35:46 25.46(10:50) 40.97(6:44)
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Monday Jan 21 #

Cross Train 10:00 [3] 1.0 km (10:00 / km)

Pre act
Roll
30 min elliptical
30 min deep water run
Day 1 strength
Balance
Lower leg strength
SRI

Strength was really hard today.

Sunday Jan 20 #

Long Run 1:15:00 [3] 16.67 km (4:30 / km)

Pre act
Lunges
75 min run
HOH drills
Hip mobility
Basic strength
Stretch

A bit of a chilly run today, but not too bad. I felt a little tired on the latter half, and my calves were fairly tight, but overall it was good.

Saturday Jan 19 #

Race 1:15:00 [3] 9.0 km (8:20 / km)

Pre act
Roll
15 up
Active WU
800m (2:09) in the SMR - University of Wisconsin Superior
20 down
Hip mob
SR

Decent race, but I finished with more left to give. I think I should have pushed harder on the 2nd and 3rd lap. I should have been more competitive, even if it would have meant blowing up.

Friday Jan 18 #

Run 10:00 [3] 2.22 km (4:30 / km)

Pre race shakeout

Race 1:15:00 [3] 9.0 km (8:20 / km)

Pre act
Roll
15 up
Active WU
Mile - U of St. Thomas
20 down
Hip mob
SR

Not a great race, I assumed my competitors wee faster and hung at the back when I should have gone out with the top guys. I did push when it got hard, but I could have pushed harder and more consistently, especially earlier in the race.

Thursday Jan 17 #

Run 46 [3] 0.08 km (9:57 / km)

Pre act
Roll
Game
Pool workout
Hip mobility
Drills
Med ball
SRI

Good workout, the leg wasn't feeling quite as strong, but the pool doesn't harm it.

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

30 elliptical - off day

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