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Training Log: Gar

In the last 7 days:

activity # timemileskm+ft
  Run6 5:37:00 41.1(8:12) 66.14(5:06)
  Stength2 3:00:00
  Swim3 1:18:35 2.67(29:25) 4.3(18:17)
  Bike1 50:00
  Pool workout1 45:00
  Total10 11:30:35 43.77 70.44
averages - sleep:7.8 weight:164lbs
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MoTuWeThFrSaSu

Sunday Jan 20 #

10 AM

Swim race 16:35 [3] 1.0 km (16:35 / km)
slept:9.0 weight:164lbs

Swim test 1 km

On cloud 9! 12 seconds slower than personal best and I have barely been swimming. I had really good focus today and pushed hard the whole time. I switched my breathing from every 3 strokes to every 2 when I felt I was close to being out of breath. This really helped as I have realized my swimming is usually limited by my breath. Also I am sure my form got sloppy in the second half.

If I can swim a few times a week until March I am positive I can swim a pb.

Swim 12:00 [3] 0.6 km (20:00 / km)

Wu and cd
8 PM

Run 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Pegasus 35

Ran on the treadmill for a break from the cold.

Swim 10:00 [3] 0.5 km (20:00 / km)

Cd from run

Saturday Jan 19 #

11 AM

Run 1:09:00 [3] 8.1 mi (8:31 / mi)
slept:7.0 shoes: Pegasus 35

Cold. Ran the river terrace trails and streets close to home attempting to stay out of wind.
Strides mixed in. 5 x 15 sec

Friday Jan 18 #

Stength 1:30:00 [3]
slept:8.0

Activation routine
Single leg deadlifts
Deadlifts
Goblet sq
Squats
Bulgarian split sq
Slo mo push ups
Slo mo pull ups

Solid workout. I am looking forward to seeing Paul this week. I am not happy with my single leg deadlifts. Forearms were wrecked after the slo mo pull ups.

Stength 45:00 [3]

Eric Goodman foundation routine
Calf lowers
Toe walk 15 lbs/heel walk
Hip hikes
Clamshells
Marching bridge

Bike 50:00 [3]

Gnc low cadence workout

Challenging after the strength workouts today. Left knee a little tight at the end.

Thursday Jan 17 #

9 AM

Run 1:06:00 [3] 8.8 mi (7:30 / mi)
slept:7.5 shoes: Pegasus 35

Boulevard wo
20 min wu
12x 1 min hard with 1 min off
20 cd

Chased Kip and Jon on some icy trails. I was satisfied with my effort today. My strongest set was the last one. Perhaps this means I had more in the tank and need to find another gear earlier in he workout. I think I need to embrace the hurt more.

Tuesday Jan 15 #

11 AM

Run 35:00 [3] 4.2 mi (8:20 / mi)
slept:8.5

Hospital loop
12 PM

Pool workout 45:00 [3]

200 m 3:04
100 kick
A skip
B skip
Heel to butt on wall x 10
run pulling heel to upper butt
Shoulder deep water run : (90 on, 30 off, 75 on, 15 off, 60 on, 15 off, 45 on, 15 off, 30 on) x 2
Deep water run

Solid workout. I was able to push hard on the last sets visualizing the 10 miler. It really helped visualizing to get into my last gear.

Run 30:00 [3] 3.5 mi (8:34 / mi)

Extended Run to and from pool wo nice and easy.
7 PM

Stength 45:00 [3]

Calf lowers
Toe/heel walk
Clamshells
Hip hikes
Marching bridge
Donkey kicks
Superman
Bird dog

Monday Jan 14 #

1 PM

Run 1:45:00 [3] 12.5 mi (8:24 / mi)
slept:6.5 shoes: Pegasus 35

Long run

Ran the hospital loop and McInytre River main trail. Legs feeling Jon's spin class yesterday and I wrestled with my mind for most of the run. Looking after our puppy reminds me of looking after a baby. Exhausting! Finished strong with a solid effort......

Had to take a break from typing because I could smell poop, puppy poop beside me.
6 PM

Swim 40:00 [3] 2.2 km (18:11 / km)

400 wu
200 drill
1600

Went to the pool to do an easy swim. Hard not to push a little with Byron and Phil in the same lane. Felt great after it was all done.

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