Training Log Archive: dylanbrownIn the 31 days ending Jan 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Jan 31, 2014 #
Water running 30:00 [3] 3.0 km (10:00 / km)
30, pool.
Average quality, rushed to finish. Good effort though. Not sore jut a little tired.
Average quality, rushed to finish. Good effort though. Not sore jut a little tired.
Running 15:00 [3] 3.3 km (4:33 / km)
15 run, roll, stretch.
WU with dom, felt good and nothing was sore.
WU with dom, felt good and nothing was sore.
Thursday Jan 30, 2014 #
Eliptical 1:09:00 [3] 6.9 km (10:00 / km)
elip: 15 wu, 20x 1 min hard/ 1 easy. 15 cd. Tree and I did some chin ups after. did 12 haha not bad. plyos, push and sit, roll/ stretch/ physio then cold tub.
worked hard, feel a bit better, more energy but it still was quite tough. IT's quite tight.
worked hard, feel a bit better, more energy but it still was quite tough. IT's quite tight.
Water running 45:00 [3] 4.5 km (10:00 / km)
45 pool: 3 sets of 5x 40 secs hard/ 20 between and 50 between sets.
Average to just below average quality. still felt congsted and a litte drained.
Average to just below average quality. still felt congsted and a litte drained.
Wednesday Jan 29, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
pre act, 6x lunges, pool: 4 sets of 1:30, 1:00, 30. / 30, 15 between, 45 between sets.
Hip mobility, drills, med ball (only a 4kg), roll/stretch,cold tub.
- sick as hell, felt like i woke up with getting a back of bricks in the face. Got doms cold and conjested. felt tired and drained, everything i did just felt so hard. Went home and had like 3 litres of OJ and 5 litres of water for the rest of the day.
Hip mobility, drills, med ball (only a 4kg), roll/stretch,cold tub.
- sick as hell, felt like i woke up with getting a back of bricks in the face. Got doms cold and conjested. felt tired and drained, everything i did just felt so hard. Went home and had like 3 litres of OJ and 5 litres of water for the rest of the day.
Tuesday Jan 28, 2014 #
Running 1:11:00 [4] 15.7 km (4:31 / km)
Pre act, 20 wu, 36 tempo, 15 cd Hurdle drills, push and sit, roll, stretch, cold tub.
at gratten. really cold and windy, worked hard though and pushed the line well. lost control a few times but brought it back shortly after.
at gratten. really cold and windy, worked hard though and pushed the line well. lost control a few times but brought it back shortly after.
Water running 45:00 [3] 4.5 km (10:00 / km)
pool: 3 sets of 3 by 1:10/ 20 between, 50 between sets.
Average quality, knee was sore walking around, not during pool though.
Average quality, knee was sore walking around, not during pool though.
Monday Jan 27, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
Pre act, 6x lunges, pool- 3 x 2 mins. 30 between, 12x 30 secs hard/ 15 between.
Hip mobility, drills, 6x strides, med ball(6), basic strength, stretch, roll, cold tub.
Average quality pool, quads tight though felt fine.
Hip mobility, drills, 6x strides, med ball(6), basic strength, stretch, roll, cold tub.
Average quality pool, quads tight though felt fine.
Eliptical 30:00 [3] 3.0 km (10:00 / km)
smooth and easy warm up for the run.
Running 30:00 [3] 6.6 km (4:33 / km)
run then extra strength, roll, stretch, cold tub.
run inospital trails was good quality, fell in deep know and knee took a lot of weight and killed. went away slowly during the run.
run inospital trails was good quality, fell in deep know and knee took a lot of weight and killed. went away slowly during the run.
Sunday Jan 26, 2014 #
Running 1:15:00 [3] 16.6 km (4:31 / km)
pre act, 6x lunges, run, 20x drills, went to hanger then: basic strength, roll, stretch, cold tub.
Good day, felt tired and run down. stayed in cascades the entire time. QUality was good. whenver we picked it up I was hurting.
Quad was minimum pain and calves werent bad which was surprising.
Good day, felt tired and run down. stayed in cascades the entire time. QUality was good. whenver we picked it up I was hurting.
Quad was minimum pain and calves werent bad which was surprising.
Saturday Jan 25, 2014 #
Running 1:30:00 [3] 17.7 km (5:05 / km)
pre act, 15 wu, active wu, 3 sets of 2x mile. (5:46, 5:10, 5:50, 5:15, 5:55, 5:16). 15 CD.
oh my what to say.... tough day. Wind was strong on the uphill and it was freezing. ice was evrything and slipped a few times. people were dropping like flys. ridiculous hard conditions but im happy with the times. Considering last year i was in sub 8:30 shape and running 5:20 uphill and 4:45ish downhill with good conditions.
Generally sore and need to recover after the big day.
oh my what to say.... tough day. Wind was strong on the uphill and it was freezing. ice was evrything and slipped a few times. people were dropping like flys. ridiculous hard conditions but im happy with the times. Considering last year i was in sub 8:30 shape and running 5:20 uphill and 4:45ish downhill with good conditions.
Generally sore and need to recover after the big day.
Friday Jan 24, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
pool: 10x hurricane, 6x 1 min hard/ 30 between.
average again. hurricane was tough but eaiser then ones before. stretch/ ice after. very eageer to train tomorow
average again. hurricane was tough but eaiser then ones before. stretch/ ice after. very eageer to train tomorow
Thursday Jan 23, 2014 #
Eliptical 1:08:00 [3] 6.8 km (10:00 / km)
15 wu, 1,1,2,2,3,4,4,3,2,2,1,1/ 1 min between each, 2 after the 4. 15 cd.
Tough workout, legs sore and tired and exhausted. sore in general.
Tough workout, legs sore and tired and exhausted. sore in general.
Water running 45:00 [3] 4.5 km (10:00 / km)
pool- 3 sets of 5x 40/ 20/50 between. Average quality. 3/4 up the rope which i was prett happy with. with joe and tree.
Wednesday Jan 22, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
pre act, 2 sets of 4x 1:30.
hip mobility, drills, med ball (6kg), strength, stretch and roll, Cold tub.
Average pool, felt tired and a little sore. quad was minimum
hip mobility, drills, med ball (6kg), strength, stretch and roll, Cold tub.
Average pool, felt tired and a little sore. quad was minimum
Running 1:00:00 [3] 13.3 km (4:31 / km)
hospital and bike trails with dom.
Stretch after. Great quality, overall good run. quad minimum.
Stretch after. Great quality, overall good run. quad minimum.
Tuesday Jan 21, 2014 #
Running 1:10:00 [3] 15.5 km (4:31 / km)
pre act, 15 wu, 7x 5 mins tempo/ 1 min between. 16 CD.
at gratten, nothing crazy, good though, worked through it well and a lot of benefits. Quality was slightly above average.
Hurdles, push and sit, stretch and roll, Cold tub.
at gratten, nothing crazy, good though, worked through it well and a lot of benefits. Quality was slightly above average.
Hurdles, push and sit, stretch and roll, Cold tub.
Water running 45:00 [3] 4.5 km (10:00 / km)
pool- 3 sets of 3x 1:10/20 between, 50 between sets.
Average, tired and run down.
Average, tired and run down.
Monday Jan 20, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
pre act, 8x lunges, pool: 2 sets of 1:30 down to 15 by 15.
hip, drills, 6x strides, med ball(6kg), strength, stretch/roll. Cold tub.
Average day, good day, felt fine.
hip, drills, 6x strides, med ball(6kg), strength, stretch/roll. Cold tub.
Average day, good day, felt fine.
Running 30:00 [3] 6.6 km (4:33 / km)
hospital trails, felt good and good run. ENjoyed it a lot.
stretch, roll, cold tub.
stretch, roll, cold tub.
Eliptical 30:00 [3] 3.0 km (10:00 / km)
good warm up for the 30 run, easy and smooth.
Sunday Jan 19, 2014 #
Running 1:15:00 [3] 16.6 km (4:31 / km)
pre act, 8x lung, run, 30x drills, strength.
- average quality, quad minimum pain. Good day.
Extra strength later on that night with stretch/ roll and cold tub.
- average quality, quad minimum pain. Good day.
Extra strength later on that night with stretch/ roll and cold tub.
Saturday Jan 18, 2014 #
Running
Running 1:00:00 [5] 13.3 km (4:31 / km)
20 wu, 20 of 2:30 steady/ 30 surge. 20 CD. push and sit, plyos, roll, cold tub.
Awesome day, strong steady and really fast surges. worked with tree well. Felt good and strong and I fell really happy with today.
Little injury pain, calves held up for almost half the workout then got tight.
Awesome day, strong steady and really fast surges. worked with tree well. Felt good and strong and I fell really happy with today.
Little injury pain, calves held up for almost half the workout then got tight.
Friday Jan 17, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
45 pool: 12x hurricane, 10x 30 secs hard/ 15 secs easy.
stretch, roll, ice.
Hurricane friday hit pretty hard, got the heart rate up pretty high. surges were good too.
Above average quality.
stretch, roll, ice.
Hurricane friday hit pretty hard, got the heart rate up pretty high. surges were good too.
Above average quality.
Thursday Jan 16, 2014 #
Eliptical 1:10:00 [3] 7.0 km (10:00 / km)
15 wu, 10x 3 mins hard/ 1 min easy. 15 cd. Push and sit. Plyos, roll, stretch. ice.
Great workout, hurt a lot but went through it and finished. mentally just tough and finished everyone hurting.
Great workout, hurt a lot but went through it and finished. mentally just tough and finished everyone hurting.
Wednesday Jan 15, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
Pre act, 10 x lunges, pool: 4 sets of 90, 60, 30./ 30, 15 between them, 45 secs between sets.
hip, drills, 5x strides, med, strength,
Average quality, good effort and ancilary was high level.
hip, drills, 5x strides, med, strength,
Average quality, good effort and ancilary was high level.
Running 1:00:00 [3] 13.3 km (4:31 / km)
hour run, extra strength, stretch, roll, ice.
in hospital trails, awesome run, felt good. Leg was strong and very low pain.
in hospital trails, awesome run, felt good. Leg was strong and very low pain.
Tuesday Jan 14, 2014 #
Running 1:05:00 [5] 14.4 km (4:31 / km)
Pre act, 15 WU, 20 tempo, 3 easy, 12 tempo, 15 cd. Push and sit.
Awesome, strong and fast. Pushed it hard. calves were tight, quad was still minimum.
Awesome, strong and fast. Pushed it hard. calves were tight, quad was still minimum.
Water running 45:00 [3] 4.5 km (10:00 / km)
45 pool, 2:15 down to 15 by 15.
average quality, stretch, ice. Good effort, sore as hell.
average quality, stretch, ice. Good effort, sore as hell.
Monday Jan 13, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
Pre act, 10 lunges, pool: 3 set of 1 2 1, 30 secs between/ 1 min between sets.
Hip, drills, med, strength, stretch, roll, cold tub.
Average quality. Good stuff overall.
Hip, drills, med, strength, stretch, roll, cold tub.
Average quality. Good stuff overall.
Eliptical 1:00:00 [3] 6.0 km (10:00 / km)
Stretch and roll after. Felt rough run down. Calves and quad little sore in general.
Sunday Jan 12, 2014 #
Running 1:15:00 [3] 16.6 km (4:31 / km)
Pre act, 10x lunge, run, 30 x drills, strength
Calves tight as hell, quality was good and strong though. Overall good day
Calves tight as hell, quality was good and strong though. Overall good day
Saturday Jan 11, 2014 #
Running 1:15:00 [3] 16.6 km (4:31 / km)
Pre act, 15 wu, 3 x 10 mins tempo/2 easy. 16 CD. Then 10 min easy after the meet.
Plyos, push and sit, stretch roll. Then after 10 min stretch roll and cold tub.
Awesome day. Tempo was strong and killed it. Was with tree for the first two. Second one was crazy good and the third was hard but of control 3 times. Two of which was in the hills.
Leg was great. No pain to start and only went to a 1. Left ITwas tight as hell. Calves were even worse. Saw Jo later at night and still sire as hell.
Plyos, push and sit, stretch roll. Then after 10 min stretch roll and cold tub.
Awesome day. Tempo was strong and killed it. Was with tree for the first two. Second one was crazy good and the third was hard but of control 3 times. Two of which was in the hills.
Leg was great. No pain to start and only went to a 1. Left ITwas tight as hell. Calves were even worse. Saw Jo later at night and still sire as hell.
Friday Jan 10, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
Hurricane today! 10x 1 lap in 1 minute. Every minute you have to start the new lap. 6x 1 min hard/ 30 sec easy.
Stretch ice sauna.
Good quality. Hurricane got me today and put me in the hurt locker early. Overall good day.
Stretch ice sauna.
Good quality. Hurricane got me today and put me in the hurt locker early. Overall good day.
Thursday Jan 9, 2014 #
Eliptical 1:00:00 [3] 6.0 km (10:00 / km)
20 wu, 4x 4:15 steady/ 45 surge , 20 CD.
Push and sit. Full extra leg strength, stretch and cold tub.
Worked hard and the surges were hard an strong. Steady wasn't too slow.
Strength was great. Did full routine and was high quality.
Push and sit. Full extra leg strength, stretch and cold tub.
Worked hard and the surges were hard an strong. Steady wasn't too slow.
Strength was great. Did full routine and was high quality.
Water running 45:00 [3] 4.5 km (10:00 / km)
Pool: 2 sets of 1:30 down to 15 by 15.
Plyos. Just squats lunges and drills.
Quality was high and recovery was good. Legs still sore.
Plyos. Just squats lunges and drills.
Quality was high and recovery was good. Legs still sore.
Wednesday Jan 8, 2014 #
Running 45:00 [3] 10.0 km (4:30 / km)
Ran hospital trails with Tyler Chris and tree quality was average and effort was there. Overall good run
Sore. Really Sore. Quad was at one it two but cakeves were tight. Same with it band.
Sore. Really Sore. Quad was at one it two but cakeves were tight. Same with it band.
7 AM
Water running 45:00 [3] 4.5 km (10:00 / km)
pre act, 6x lunges, pool (3 sets of 3 by 1:10 hard/ 20 easy, 50 between sets).
Hip mobility, drills, 5x strides (no hands on head). med ball (4kg 15 reps), basic strength, extra core & adductor strength, stretch, cold tub.
Quality was good and felt pretty beat up, calves are really sore from the workout yesterday. Quad was fine in pool but sore after strides. Strength was great quality and pushed myself a lot.
Overall good pool.
Hip mobility, drills, 5x strides (no hands on head). med ball (4kg 15 reps), basic strength, extra core & adductor strength, stretch, cold tub.
Quality was good and felt pretty beat up, calves are really sore from the workout yesterday. Quad was fine in pool but sore after strides. Strength was great quality and pushed myself a lot.
Overall good pool.
Tuesday Jan 7, 2014 #
Running 50:00 [3] 11.1 km (4:30 / km)
Pre act, 15 wu, 5,4,3,2,1 hard/ 1 min easy between them. 16 cd.
At gratten with tree, felt awesome actually and killed it. Quality felt really good, every interval i was hurting when i stopped.
Injury wise my quad felt good until beginning of cool down then went back to a 1 half way through cd. knee doesnt hurt running but does when it bends slightly. Didnt feel foot which is good.
At gratten with tree, felt awesome actually and killed it. Quality felt really good, every interval i was hurting when i stopped.
Injury wise my quad felt good until beginning of cool down then went back to a 1 half way through cd. knee doesnt hurt running but does when it bends slightly. Didnt feel foot which is good.
Monday Jan 6, 2014 #
Water running 45:00 [3] 4.5 km (10:00 / km)
pre act, 6x lunges, pool workout: 3 sets of 5 by 40 secs hard/ 20 easy. 50 between sets.
Hip mobility, drills, med ball (4kg on 15 reps), basic strength, stretch, roll, cold tub for 8 mins.
Pool workout was better then friday, quality was average and felt okay, just tired.
all the strength was high quality and crushed it.
Sore ina number of spots. quad, knee, foot.
Hip mobility, drills, med ball (4kg on 15 reps), basic strength, stretch, roll, cold tub for 8 mins.
Pool workout was better then friday, quality was average and felt okay, just tired.
all the strength was high quality and crushed it.
Sore ina number of spots. quad, knee, foot.
Eliptical 1:00:00 [3] 6.0 km (10:00 / km)
hour elip, drills, Extra leg strength, stretch, roll, ice.
Felt fine and quality was even and smooth. Good recovery pace which i was happy with.
Focus was on par and didnt find myself dosing off that much. Little sore muscle wise and still have a lot of aches which i need to deal with. Quad was fine though.
Felt fine and quality was even and smooth. Good recovery pace which i was happy with.
Focus was on par and didnt find myself dosing off that much. Little sore muscle wise and still have a lot of aches which i need to deal with. Quad was fine though.
Sunday Jan 5, 2014 #
Running 1:00:00 [3] 13.3 km (4:31 / km)
pre act, 6x lunges, run, 20x drills.
Run was good, felt good and rested, quality was good too, went around cascades for most of it.
nerve pain was minimum, hip flexor was really tight though, knee was sore random oarts of the day and foot was too. ra with chris and jar for most of it, went good travis and i ended off realy strong.
Run was good, felt good and rested, quality was good too, went around cascades for most of it.
nerve pain was minimum, hip flexor was really tight though, knee was sore random oarts of the day and foot was too. ra with chris and jar for most of it, went good travis and i ended off realy strong.
Eliptical 1:00:00 [3] 6.0 km (10:00 / km)
went and hopped on elip for an hour, basic strength after, stretch, and ice. after camp i did extra strength camp and stretched and rolled, iced too.
quality of elip was average, tough i was tired. felt tired and sore.
strength was done well. no pain on eliptical which is good.
quality of elip was average, tough i was tired. felt tired and sore.
strength was done well. no pain on eliptical which is good.
Saturday Jan 4, 2014 #
Running 1:00:00 [3] 13.3 km (4:31 / km)
15 wu, 3 x 8 mins tempo/ 2 easy between. 17 CD. Plyos, push and sit. 10 min abs.
Great day. Workout quality was good. Felt strong. Didn't push it too much though
Leg was rough. Felt sore to start and at some moments it was good and some bad. Little sore after. Random pains. Don't know why its wrong.
Great day. Workout quality was good. Felt strong. Didn't push it too much though
Leg was rough. Felt sore to start and at some moments it was good and some bad. Little sore after. Random pains. Don't know why its wrong.
Friday Jan 3, 2014 #
Eliptical 1:00:00 [3] 6.0 km (10:00 / km)
Hour elip, went good. Smooth and easy. Leg was fine.
Water running 45:00 [3] 4.5 km (10:00 / km)
2:15 down to 15 by 15.
Hip mobility, drills, med bal, strength, foam roll, stretch, cold tub.
Poll quality was above average and leg started to feel weird half way through workout. Ancillary work went really good though and killed it.
Hip mobility, drills, med bal, strength, foam roll, stretch, cold tub.
Poll quality was above average and leg started to feel weird half way through workout. Ancillary work went really good though and killed it.
Thursday Jan 2, 2014 #
Running 45:00 [3] 10.0 km (4:30 / km)
15 wu, 15 tempo, 15 CD.
Pain was low it wennt actually awesome. Felt great and quality was pretty high.
Went to elip half hour later
Pain was low it wennt actually awesome. Felt great and quality was pretty high.
Went to elip half hour later
Eliptical 40:00 [3] 4.0 km (10:00 / km)
6 min wu, 10x 1 min hard/ 1 easy. 15 CD.
Quality was High and went awesome. Crushed it.
Quality was High and went awesome. Crushed it.
Wednesday Jan 1, 2014 #
Running 1:00:00 [3] 13.3 km (4:31 / km)
pre act, 9x lunges, 1 hr run, hip mibility, strength, extra strength, stretch ice.
Good quality run, felt alright, leg pain still low but present. feeling stronger just need this little bug to stop. Great day and enjoyed the run.
Good quality run, felt alright, leg pain still low but present. feeling stronger just need this little bug to stop. Great day and enjoyed the run.