Training Log Archive: ZimmersIn the 7 days ending Dec 10, 2016:
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Saturday Dec 10, 2016 #
8 AM
Running (Alternating KM's) 1:29:13 [3] 26.0 km (3:26 / km)
shoes: Adidas Boston Boost (Green)
5min WU + Active + 3 strides
26 x 3:50/3:20 - pffff
5min CD
~30km total I guess for the day
Abs + Roll + Ice Bath
Well this was interesting.... More like absolutely crushing!
In fairness and all reality - run was downhill and had a pretty good tail wind! hahaha. 3:45 a KM is basically almost a complete recovery for me so it's not like it's hard to run 3:15-3:10's on full recoveries.
3:42 / 3:16
3:45 / 3:17
3:45 / 3:18
3:40 / 3:17
3:41 / 3:14
3:43 / 3:13
3:41 / 3:12
3:43 / 3:11
3:42 / 3:11
3:40 / 3:10
3:38 / 3:12
3:36 / 3:07
3:32 / 3:04
26 x 3:50/3:20 - pffff
5min CD
~30km total I guess for the day
Abs + Roll + Ice Bath
Well this was interesting.... More like absolutely crushing!
In fairness and all reality - run was downhill and had a pretty good tail wind! hahaha. 3:45 a KM is basically almost a complete recovery for me so it's not like it's hard to run 3:15-3:10's on full recoveries.
3:42 / 3:16
3:45 / 3:17
3:45 / 3:18
3:40 / 3:17
3:41 / 3:14
3:43 / 3:13
3:41 / 3:12
3:43 / 3:11
3:42 / 3:11
3:40 / 3:10
3:38 / 3:12
3:36 / 3:07
3:32 / 3:04
Friday Dec 9, 2016 #
6 AM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT-3000 Green
Decent run but I had to cut it short because I started to get some really bad pain in my left foot.
Pain is underneath - concentrated along the plantar aspect of the fifth metatarcel and radiates down along the outer edge towards the outer forefoot. hurts like F-ing hell to roll.
Ice it and took some ibuprofen
Pain is underneath - concentrated along the plantar aspect of the fifth metatarcel and radiates down along the outer edge towards the outer forefoot. hurts like F-ing hell to roll.
Ice it and took some ibuprofen
4 PM
Note
UPDATE - friend of mine got me in to see her best friend who is a sports physio therapists.... seems like I may have aggravated the
Abductor digiti minimi as well as the flexor digiti minimi muscles in my foot.
Feels fine now (8:30pm) after much icing and some more ibuprofen.
Abductor digiti minimi as well as the flexor digiti minimi muscles in my foot.
Feels fine now (8:30pm) after much icing and some more ibuprofen.
Thursday Dec 8, 2016 #
6 AM
Running 30:00 [3] 6.67 km (4:30 / km)
Preactive + Roll
30 run
Hip Mobility
Drill
Strides
Speed Ladder
Sore today.
30 run
Hip Mobility
Drill
Strides
Speed Ladder
Sore today.
3 PM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT-3000 Green
Only 45 this afternoon. Pretty sore after wrecking yesterday's workout.
Rolled a fair bit and ice bath.
Rolled a fair bit and ice bath.
Wednesday Dec 7, 2016 #
3 PM
Running 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Adidas Boston Boost (Green)
Preactive + Roll
20WU + 6,5,4 with 2mins 3,2,2,1,1,1 with 1mins + 20CD
Abs
Stretch + Roll
Ice
Really good today. Wednesday's continue to be a hammer fest! Was running some super fast time for the 6,5,4 and really got after it in the lesser minuters. Overall very good! Likely best 5km effort workout.
20WU + 6,5,4 with 2mins 3,2,2,1,1,1 with 1mins + 20CD
Abs
Stretch + Roll
Ice
Really good today. Wednesday's continue to be a hammer fest! Was running some super fast time for the 6,5,4 and really got after it in the lesser minuters. Overall very good! Likely best 5km effort workout.
Tuesday Dec 6, 2016 #
7 AM
Water Running 45:00 [3] 4.5 km (10:00 / km)
Preactivate + Roll
Pool Workout #6
DWR ~13min
Good work today. Swim/Kick/Drill all really good. Running A's just good. Arms were sore.
Pool Workout #6
DWR ~13min
Good work today. Swim/Kick/Drill all really good. Running A's just good. Arms were sore.
3 PM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT-3000 Green
Really toned er' down today. Just beat up. Run was decent though.
5 x strides
Lots of rolling
5 x strides
Lots of rolling
Monday Dec 5, 2016 #
3 PM
Running 2:00:00 [3] 26.67 km (4:30 / km)
shoes: Asics GT-3000 Green
Preactive with Skips and Leg Swings
2:00:00 run
20 HOH
Hip Mobility
Roll + Stretch
Ice (ankle) (calves)
Pretty decent run. First 30 was tough but the middle 1hr was quite solid. Got tough again for last half hour, especially the last 10 minutes. Run was better than yesterday (felt way better) but certainly not as quick as last week's by any means.
2:00:00 run
20 HOH
Hip Mobility
Roll + Stretch
Ice (ankle) (calves)
Pretty decent run. First 30 was tough but the middle 1hr was quite solid. Got tough again for last half hour, especially the last 10 minutes. Run was better than yesterday (felt way better) but certainly not as quick as last week's by any means.
Sunday Dec 4, 2016 #
9 AM
Running 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Asics GT-3000 Green
Preactive + Lunge (8)
1:15:00 run
Hip Mobility
Abs
Roll + Ice Tub
Nice easy run with the team. Went by really quick actually. Legs are certainly super sore today and beat up. Likely a good thing that we decided that this be a recovery week instead of going 3 up weeks.
1:15:00 run
Hip Mobility
Abs
Roll + Ice Tub
Nice easy run with the team. Went by really quick actually. Legs are certainly super sore today and beat up. Likely a good thing that we decided that this be a recovery week instead of going 3 up weeks.
3 PM
Running 30:00 [3] 6.67 km (4:30 / km)
shoes: Asics GT-3000 Green
30 easy before heading into gym for some weight stuff.