Training Log Archive: DominationIn the 7 days ending Jan 23, 2016:
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Saturday Jan 23, 2016 #
Elliptical 1:16:00 [3] 7.6 km (10:00 / km)
preactivation
15 warm up
15 tempo, 2mins,15x1min hard w/1min
15 cooldown
push and sit
rope stretch,foam roll,ice
This was a good elliptical workout. The tempo was lvl 10 @ about 175, and the hard minutes were lvl 12 @170. Legs are specifically sore from the elliptical. So basically just quads, and glutes. Achilles is better once again but its small gains for sure.
15 warm up
15 tempo, 2mins,15x1min hard w/1min
15 cooldown
push and sit
rope stretch,foam roll,ice
This was a good elliptical workout. The tempo was lvl 10 @ about 175, and the hard minutes were lvl 12 @170. Legs are specifically sore from the elliptical. So basically just quads, and glutes. Achilles is better once again but its small gains for sure.
Friday Jan 22, 2016 #
10 AM
Elliptical 1:00:00 [1] 6.0 km (10:00 / km)
1h elliptical
rope stretch,foam roll,ice
Better than yesterday, and far less sore. Achilles also feels better walking around but still noticeable 90% of the time. Generally feeling more rested.
rope stretch,foam roll,ice
Better than yesterday, and far less sore. Achilles also feels better walking around but still noticeable 90% of the time. Generally feeling more rested.
Thursday Jan 21, 2016 #
6 AM
Elliptical 1:00:00 [1] 6.0 km (10:00 / km)
preactivation
1h run
hip mobility,medball
rope stretch,foam roll,ice
This was very very difficult. My legs and ass are so specifically sore from the elliptical I barely got through this. After 10minutes I was close to jumping in the pool because I wasn't doing much work on the elliptical. Things did get better towards 15 minutes but never the quality I have been putting out lately. lvl 6 @ 160 average.
1h run
hip mobility,medball
rope stretch,foam roll,ice
This was very very difficult. My legs and ass are so specifically sore from the elliptical I barely got through this. After 10minutes I was close to jumping in the pool because I wasn't doing much work on the elliptical. Things did get better towards 15 minutes but never the quality I have been putting out lately. lvl 6 @ 160 average.
5 PM
Elliptical 1:00:00 [1] 6.0 km (10:00 / km)
1h run
rope stretch,foam roll,ice
This was better than this morning, and im assuming because I had warmed up a bit throughout the day but soreness certainly did not disappear over the day. The good news is I am probably making some fitness gains through my cross training.
rope stretch,foam roll,ice
This was better than this morning, and im assuming because I had warmed up a bit throughout the day but soreness certainly did not disappear over the day. The good news is I am probably making some fitness gains through my cross training.
Wednesday Jan 20, 2016 #
10 AM
Elliptical 1:00:00 [1] 6.0 km (10:00 / km)
1h elliptical
rope stretch,foam roll,ice
Solid session but certainly feeling quad soreness, and glute soreness. Achilles are still fairly sore walking around, and im really not sure running this afternoon makes sense. Feeling more rested today.
rope stretch,foam roll,ice
Solid session but certainly feeling quad soreness, and glute soreness. Achilles are still fairly sore walking around, and im really not sure running this afternoon makes sense. Feeling more rested today.
4 PM
Elliptical 1:20:00 [1] 10.0 km (8:00 / km)
preactivation
15 warm up
elliptical
15x2mins hard w/1min
15 cooldown
push and sit
rope stretch,foam roll,ice
Tried the warm up, and it was like a flashback to months ago. Every step hurt, and I was just shuffling along trying to minimize the ache in my achilles. I could not have run any faster than warm up without serious repercussions. Elliptical stuff was great, and I was just grinding through interval by interval. Post workout my quads are just cramped up, and sore.
15 warm up
elliptical
15x2mins hard w/1min
15 cooldown
push and sit
rope stretch,foam roll,ice
Tried the warm up, and it was like a flashback to months ago. Every step hurt, and I was just shuffling along trying to minimize the ache in my achilles. I could not have run any faster than warm up without serious repercussions. Elliptical stuff was great, and I was just grinding through interval by interval. Post workout my quads are just cramped up, and sore.
Tuesday Jan 19, 2016 #
7 AM
Water Running 45:00 [1] 4.5 km (10:00 / km)
preactivation
usual warm up
3x(3x70s w/20s) w/50s
deepwater run to 45
hip mobility,medball
rope stretch,foam roll,ice
This was a good pool workout, and I swam much faster than I have recently. Achilles were quite sore waking up this am, and im rather certain I am going to have to elliptical tonight. Im generally sore, and a bit tired overall but nothing crazy.
usual warm up
3x(3x70s w/20s) w/50s
deepwater run to 45
hip mobility,medball
rope stretch,foam roll,ice
This was a good pool workout, and I swam much faster than I have recently. Achilles were quite sore waking up this am, and im rather certain I am going to have to elliptical tonight. Im generally sore, and a bit tired overall but nothing crazy.
5 PM
Elliptical 1:10:00 [1] 7.0 km (10:00 / km)
1h10 elliptical
rope stretch,foam roll,ice
This was a really good elliptical session, lvl 7 @ 170 the entire time but my quads/butt are really starting to take a beating from this cross training. Achilles are not better than this morning, and in fact they might be worse. Walking around has been uncomfortable a few times.
rope stretch,foam roll,ice
This was a really good elliptical session, lvl 7 @ 170 the entire time but my quads/butt are really starting to take a beating from this cross training. Achilles are not better than this morning, and in fact they might be worse. Walking around has been uncomfortable a few times.
Monday Jan 18, 2016 #
10 AM
Elliptical 45:00 [1] 4.5 km (10:00 / km)
45 min elliptical
rope stretch,foam roll
Achilles were super sore waking up, and throughout the day yesterday. Feels a bit better now that I have moved around. Average quality elliptical but I am a bit worried running this evening.
rope stretch,foam roll
Achilles were super sore waking up, and throughout the day yesterday. Feels a bit better now that I have moved around. Average quality elliptical but I am a bit worried running this evening.
5 PM
Running 15:00 [1] 3.33 km (4:30 / km)
preactivation
15 warm up
This was not good from the get go. Achilles was just hurting the entire time so I made the decision to get on the elliptical.
15 warm up
This was not good from the get go. Achilles was just hurting the entire time so I made the decision to get on the elliptical.
Elliptical 58:00 [3] 5.8 km (10:00 / km)
20 tempo
3x(1,2,2,1 w/1min) w/2mins
15 cooldown
push and sit
rope stretch,foam roll,ice
This was really good, and I felt strong. Tempo was lvl 11 @ about 170, and the hard stuff was lvl 12 @ 175. Worked really hard throughout and felt quite strong. Legs felt like they burned less, and I was able to handle it much better mentally. Slipped up a bit on the elliptical, and really felt my achilles get pulled. Post workout my achilles is quite sore walking.
3x(1,2,2,1 w/1min) w/2mins
15 cooldown
push and sit
rope stretch,foam roll,ice
This was really good, and I felt strong. Tempo was lvl 11 @ about 170, and the hard stuff was lvl 12 @ 175. Worked really hard throughout and felt quite strong. Legs felt like they burned less, and I was able to handle it much better mentally. Slipped up a bit on the elliptical, and really felt my achilles get pulled. Post workout my achilles is quite sore walking.
Sunday Jan 17, 2016 #
9 AM
Running 45:00 [1] 10.0 km (4:30 / km)
preactivation
45 min run
Achilles were quite sore waking up, and moving around but once I got running things were good. Generally sore, hamstrings, and quads, but less than expected. Decent quality throughout, and felt good.
45 min run
Achilles were quite sore waking up, and moving around but once I got running things were good. Generally sore, hamstrings, and quads, but less than expected. Decent quality throughout, and felt good.
10 AM
Elliptical 1:00:00 [1] 6.0 km (10:00 / km)
1h elliptical
hip mobility,strength,ass class
rope stretch,foam roll,ice
This was good, lvl 7 @ 165 but I could certainly feel my quads on the elliptical more than running. Pretty uneventful.
hip mobility,strength,ass class
rope stretch,foam roll,ice
This was good, lvl 7 @ 165 but I could certainly feel my quads on the elliptical more than running. Pretty uneventful.