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Training Log Archive: jessicashaw10

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running5 6:20:00 50.95(7:27) 82.0(4:38)
  Pool 2 1:10:00 4.35(16:06) 7.0(10:00)
  Total7 7:30:00 55.3(8:08) 89.0(5:03)

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Saturday Oct 1, 2016 #

Running 1:25:00 [3] 19.0 km (4:28 / km)

Foam roll
20 min warmup, preActive
Huskies:
3km time trial (hilly route), 2 min recovery 2x 1.5km @ tempo plus pace with 2 min recovery in between.
5x 200m hill repeats (jog recovery down)
3x500m hill inclines (jog recovery)
Strides, 20 min cooldown and foam roll

Above average day today. Crushed workout and progressively got stronger

Friday Sep 30, 2016 #

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

Foam roll
Easy thirty min swim
Foam roll

Thursday Sep 29, 2016 #

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

Foam roll
60 min off day run
Foam roll, med ball and push and sit

Wednesday Sep 28, 2016 #

Running 1:20:00 [3] 17.0 km (4:42 / km)

Huskies workout:
(Rolling hill grass routes)
Foam roll, 20 min warm-up, preActive, foam
3km route (11:12), 2:30 recovery, 2x1km with 2 min recovery (3:14,3:18) - about 50 m short
3x400m hill loops, strides & 20 min cooldown

Tuesday Sep 27, 2016 #

3 PM

Pool 40:00 [3] 4.0 km (10:00 / km)

Foam roll
30 mins straight of swimming right into 10 mins of deep water running
Foam roll and push and sit

Felt good today rested and strong pace

Monday Sep 26, 2016 #

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

foam roll
1 hour off day run in trails
Foam roll, push and sit & med ball

Sunday Sep 25, 2016 #

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

Foam roll
1:35 long run
Foam roll and push and sit

Decent run today but nothing special. Sore from the double yesterday and backs still a little tight from carrying Mason

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