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Training Log Archive: jessicashaw10

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running7 6:25:00 53.13(7:15) 85.5(4:30)
  Pool 2 1:00:00 3.73(16:06) 6.0(10:00)
  Total8 7:25:00 56.86(7:50) 91.5(4:52)

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Saturday Oct 22, 2016 #

Running 1:15:00 [3] 17.0 km (4:25 / km)

Foam roll, activation huskies workout:
20 min warmup, 5.5km loop at tempo plus, 1km hilly loop, 3x300m flat grass loops
20 min foam roll

Decent workout today. Nothing crazy but a bit above average. Legs were a little heavy but decent quality overall
7 PM

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

Foam roll
Double: 20 mins with jog stroller

Really solid double today felt smooth and strong even with the stroller we were cruising

Friday Oct 21, 2016 #

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

Foam roll
30 mins straight of tempo based swimming

Thursday Oct 20, 2016 #

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

Foam roll
60 min off day run (mainly trails)
Foam roll and push and sit

Above average today, was flying the whole time and felt strong

Wednesday Oct 19, 2016 #

Running 1:10:00 [3] 17.0 km (4:07 / km)

Foam roll
20 min warmup
4km loop at tempo plus (rolling hills grass)
2 min recovery, 1km at 3:21
3x300m hill loop with 1 min recovery in between
3x300m flat grass loops, 3x strides
20 min cooldown

Solid workout today nothing spectacular but a bit above average. Especially for how tired I was feeling

Tuesday Oct 18, 2016 #

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

30 mins straight of tempo based swimming
Foam roll and push and sit

Running 30:00 [3] 6.0 km (5:00 / km)

Easy thirty min run
Foam roll and push and sit

Monday Oct 17, 2016 #

Running 40:00 [3] 9.0 km (4:27 / km)

Foam roll
Easy 40 off day run
Foam roll

Average at best today my legs were really heavy and just sore from the last two days

Sunday Oct 16, 2016 #

Running 1:30:00 [3] 19.5 km (4:37 / km)

Foam roll
90 min long run - rail trail
Foam roll and push and sit

Above average long run today. Felt so relaxed and strong

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