Training Log Archive: jcbaraskIn the 7 days ending Apr 1, 2017:
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Friday Mar 31, 2017 #
Pool 1:00:00 [3] 12.0 km (5:00 / km)
Bike to pool
60 min DWR
-This was great!! So many people joined - like 8 of us! Made it really enojyable
60 min DWR
-This was great!! So many people joined - like 8 of us! Made it really enojyable
Thursday Mar 30, 2017 #
Workout 40:00 [3] 7.85 km (5:06 / km)
shoes: Nike Air Zoom Pegasus 32 New
Bike to practice
13 min wu
4x 3 min on, 2 min off
10 min cd
Drills
Weights/medball
Core
Bike home
-This was decent. We were moving at a good pace on the 3 min on. Ranging from 3:35-350 pace. It was super windy and rather hilly. At the end I felt very comfortably tired. I could have done another for sure but it would have left me fairly wiped. Figured I'd stop it there because school is pretty busy and next week is going to be rough with hills and very busy school
-Foot feeling good
13 min wu
4x 3 min on, 2 min off
10 min cd
Drills
Weights/medball
Core
Bike home
-This was decent. We were moving at a good pace on the 3 min on. Ranging from 3:35-350 pace. It was super windy and rather hilly. At the end I felt very comfortably tired. I could have done another for sure but it would have left me fairly wiped. Figured I'd stop it there because school is pretty busy and next week is going to be rough with hills and very busy school
-Foot feeling good
Wednesday Mar 29, 2017 #
Note
Took today off
Tuesday Mar 28, 2017 #
Off Day Run 45:24 [3] 9.44 km (4:49 / km)
shoes: Nike Air Zoom Pegasus 32 New
Bike to practice
35 min 'medium' run
Mobility 1 -Skips and strides
Weights [12.5s - upright row, squat press, step ups, x 8]
Medball 8ks [across chest, around the world, across body, front squat x8]
Bit of core
Bike home
-This was decent. Still not exactly sure what medium run means - Doug says it's not a jog but shouldn't really be uncomfortable. Either way I wasn't having it today. Started off at the front of the pack and just slowly moved backwards until I found people who were running around 4:50s and was content there. Foot started hurting in like achilles region towards the end of the run but not too bad then I didn't feel it at all during drills. Overall today was decent. Got about 2.5 hours of sleep last night but felt fine today but I still wanted to take it a bit easier so I could recover from other stresses
35 min 'medium' run
Mobility 1 -Skips and strides
Weights [12.5s - upright row, squat press, step ups, x 8]
Medball 8ks [across chest, around the world, across body, front squat x8]
Bit of core
Bike home
-This was decent. Still not exactly sure what medium run means - Doug says it's not a jog but shouldn't really be uncomfortable. Either way I wasn't having it today. Started off at the front of the pack and just slowly moved backwards until I found people who were running around 4:50s and was content there. Foot started hurting in like achilles region towards the end of the run but not too bad then I didn't feel it at all during drills. Overall today was decent. Got about 2.5 hours of sleep last night but felt fine today but I still wanted to take it a bit easier so I could recover from other stresses
Monday Mar 27, 2017 #
Off Day Run 40:00 [3] 8.35 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 32 red
Foot exercises & monster walks
40 min run
Roll
-This was good. Ran with rookie Meghan. Running with others is sooo much more enjoyable. Saw so many dogs. Lower limbs feeling a bit beat up but not terrible
40 min run
Roll
-This was good. Ran with rookie Meghan. Running with others is sooo much more enjoyable. Saw so many dogs. Lower limbs feeling a bit beat up but not terrible
Sunday Mar 26, 2017 #
Workout 45:00 [3] 9.0 km (5:00 / km)
10 min wu
10 min uptempo (avg 4:15)
10 min tempo (avg 4:04)
6 min run back
Running school/ABCs
3x 150 fast, float, fast w/ walk in between
Medball w/ hurdle hops in middle (4kg)
7 min cd
-This was decent. Was still feeling a bit nauseous today from friday night. Ended up running most of it solo - others took off and I wasn't wanting to push it too much. The route was pretty hilly but I was feeling decent. Others were dead afterwards but I was feeling fairly good at the end! Foot was feeling decent throughout - maybe like 2/10. 150s weren't crazy fast but felt good
10 min uptempo (avg 4:15)
10 min tempo (avg 4:04)
6 min run back
Running school/ABCs
3x 150 fast, float, fast w/ walk in between
Medball w/ hurdle hops in middle (4kg)
7 min cd
-This was decent. Was still feeling a bit nauseous today from friday night. Ended up running most of it solo - others took off and I wasn't wanting to push it too much. The route was pretty hilly but I was feeling decent. Others were dead afterwards but I was feeling fairly good at the end! Foot was feeling decent throughout - maybe like 2/10. 150s weren't crazy fast but felt good