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Training Log Archive: jessicashaw10

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running7 7:00:00 53.44(7:52) 86.0(4:53)
  Pool 1 50:00 3.11(16:06) 5.0(10:00)
  Total8 7:50:00 56.54(8:19) 91.0(5:10)

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Saturday Sep 24, 2016 #

Running 1:20:00 [3] 16.0 km (5:00 / km)

Foam roll
20 min warmup, preActive
4km hilly loop at tempo plus pace: 15:53
5x200m hill repeats with jog recovery
3x350m loops gradual incline (grass terrain)
Strides foam roll and 20 min cooldown

Above average today. Gradually feeling better this week and less exhausted.
7 PM

Running 20:00 [3] 4.0 km (5:00 / km)

Double:
Foam roll, easy 20 minutes with the jog stroller

Above average for the second run of the day. Backs been a little tight but other than that felt perfect

Thursday Sep 22, 2016 #

11 AM

Running 40:00 [3] 8.0 km (5:00 / km)

Foam roll
40 min run with Jessica Pearo and the jog strollers!

Fairly sore from yesterday's late night practice but sucked it up and held on to a strong pace. Legs were soreeeeee
6 PM

Running 40:00 [3] 8.0 km (5:00 / km)

Foam roll
40 min (2nd run of the day)
Foam roll

Average second run, just a little tired and sore but got it done

Wednesday Sep 21, 2016 #

Running 1:25:00 [3] 17.0 km (5:00 / km)

Foam roll
Huskies workout: 20 min warmup, preActive
3km hilly loop (2k of it at tempo plus, last 1k at race pace) 2:30 recovery
2x1km (grass rolling hills) 3:24,3:22
6x150 hill repeats
3x400m strides on gradual hill (jog recovery)
20 min cooldown

Solid workout today bit above average. Felt strong and far better than Saturday

Tuesday Sep 20, 2016 #

Pool 50:00 [3] 5.0 km (10:00 / km)

Foam roll
20 min warmup, skips, 20 mins of 6 laps all out 2 recovery, 10 min deep water run
Foam roll

Above average today swim was strong and feeling a bit more rested today

Monday Sep 19, 2016 #

Running 1:00:00 [3] 13.0 km (4:37 / km)

Foam roll
1 hour off day run - trails
Foam roll and push and sit

Average day today. Sore today but warmed up after about 15 minutes and run got a bit better

Sunday Sep 18, 2016 #

Running 1:35:00 [3] 20.0 km (4:45 / km)

Foam roll
1:35 long run
Foam roll and ice

Decent run today legs were heavy from this week but pace wasn't bad overall

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