In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 4:05:00|| 32.17||(7:37)|| 51.78||(4:44)|
| ||Cross Training||3|| 1:55:00|| 6.52||(17:38)|| 10.5||(10:57)|
| ||Pool Workout||2|| 1:25:00|| 5.28||(16:06)|| 8.5||(10:00)|
| ||Other||1|| 45:00|
| ||Total||7|| 8:10:00|| 43.98||(11:08)|| 70.78||(6:55)|
Running 40:00  8.89 km (4:30 / km)
Pre-act, 15 up, 10 ( 4:15, :45 ), full active.
Pretty good Monday effort on this one. Got another little pain on my other foot which is slightly concerning. After several lower leg issues, Kip helped me realize that I've been checking off the boxes for a while and I can be doing more lower leg strength and getting in better stretching. This will definitely be my focus as the season continues to make it a habit again.
Pool Workout 40:00  4.0 km (10:00 / km)
10 x (1 min hard, 30 sec easy), DWR to 40, hip mobility, stretch, roll.
Surprisingly good effort on the deep water running workout. 'Twas good because I had no idea how hard to go so I just went really hard on each one. DWR was tough at the end but I enjoyed it.
Cross Training 10:00  0.0 km
10 bike, sit and push, stretch, roll, ice.
Good shakeout to get more recovery in after I had to skip some this morning. Foot/leg still hurts but Blake gave me a few things to help.
Pool Workout 45:00  4.5 km (10:00 / km)
Pre-act, handball, 6 min swim, drills, 3 x ( 3 x 70s ), 20 between reps, 50s between sets, DWR to 45, hip mobility, some drills, 1 stride, med ball, stretch, roll.
Ok workout today. Got a little annoyed on the swim and kick because I kept inhaling water, still got in a good effort. My foot started hurting on the drills and especially on the last set of the workout, it was also bugging me on the DWR a bit so I eased off on it. Awesome med ball today.
Cross Training 45:00  4.5 km (10:00 / km)
On the elliptical today. Foot felt fine on it, it also felt fine walking. Still just hurts to touch, and my ol' IT band is still pretty tight. Other than that, it felt good.
Cross Training 1:00:00  6.0 km (10:00 / km)
Pre-act, 30 elliptical, 30 DWR, hip mobility, stretch, roll.
Fun time with some of the fells this morning. Taking advantage of this extra recovery going into this weekend.
Other 45:00  0.0 mi
Warm up on bike, weights, stretch, roll, ice.
Great weights with ol' T-pain after class, lovin' the max push-ups. Feeling nice and recovered!!
Running 1:15:00  16.67 km (4:30 / km)
Pre-act, 4 lunges, 75 run, 20 hoh drills, basic strength, stretch, roll.
'Twas chilly today. Got in a good effort. Pretty happy about the trails we were on. Ankles still sore, but much better than yesterday. Good basic strength with Dilbert.
Running 1:00:00  12.0 km (5:00 / km)
Pre-act, 15 up, full active, 4x800m leg (2:02), 20 down, hip mobility, stretch, roll.
Not so good race today, though I learned even more from it. Instead of just running I wanted to go 30's and a 29 on the last lap, but it didn't quite work out like that. Felt like I didn't want the stuff that comes along with running fast. I didn't push when it got hard, I pushed when Kip told me to on the last lap, which is not what we're looking for. I learned that I should probably stick to my usual race plan of going out nice and hard instead of trying to avoid the pain for a lap or two. It was nice to get a big win though, so I had fun.
Running 1:00:00  12.0 km (5:00 / km)
Pre-act, 15 up, full active, 800m race (2:00), 15 down, hip mobility, stretch, roll.
Decent race today. I think the feeling of an 800 caught me off guard a little and I ended up worrying about where I should be effort-wise at 400. A UST guy went by me on the last corner and I knew I had to go with him and I tried to so hard but I was outta juice. I definitely pushed when it got hard. At least I got to relearn that 800 feeling today so that I can expect it moving forward.
Running 10:00  2.22 km (4:30 / km)
Classic shakeout today. 10 min up, a few drills, a few strides, stretch and roll.
all weeks |