Training Log Archive: ZimmersIn the 7 days ending Apr 8, 2017:
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Saturday Apr 8, 2017 #
Running hills 1:11:00 [4] 15.78 km (4:30 / km)
shoes: Adidas Boston Boost (Black)
WU to first hill
4 x 7min of continuous hardish effort hills with 2mins
1 x Full Dufferine (1:25)
CD Back to hangar ~17min
This was really good today. Really pushed the back half of each set. Let it all lose for the last one and was pretty much destroyed but I didn't have time to stopped (had to make it into the ITIE)
likely had about a 4min break before Full Duff but I had to happen.
Duff hill was all out and I completely died for the last 30 seconds.
Didnt get to do strength #2 because I had to leave
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT-2000 series 5
Friday Apr 7, 2017 #
Running 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Asics GT-2000 series 5
Thursday Apr 6, 2017 #
Circuit 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Asics GT-2000 series 5
1hr Circuit
6x10min of different exercises with 50m jogs
Roll
This was interesting and different. You really get out of this what you put into it. And, this was pretty hard. The plyo stuff (sqaut jumps, star jumps) was killer and the hardest part of that.
Overall, I'm pretty sore from yesterday. I was quite fatigued during yesterday workout as well from Monday.
Eliptical 1:15:00 [3] 7.5 km (10:00 / km)
Wednesday Apr 5, 2017 #
Running tempo 1:10:00 [3] 15.56 km (4:30 / km)
shoes: Adidas Boston Boost (Black)
15WU + 3x1min (hard), 1min(easy) , 2mins
25@Tempo, 2mins + 3x1min (hard), 1min(easy) +16CD
Hip Mobility
Drive to Hangar
Day One Weights
Ice
Decent workout out. Effort was really good. Definitely tough on my legs today.
Tuesday Apr 4, 2017 #
Water Running 45:00 [1] 4.5 km (10:00 / km)
Handball
2 x Single Leg Glute Bridge
6min Swim/Kick
2 x Drills
4 x (3 x :90, :60, :30 /:15) /:45
Deepwater run ~13
Decent but not as good as last week. HR was 21 and was hoping to get 24. Shoulders were just killing me today!
Running 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Asics GT-2000 series 5
Hip Mobility
Quick Roll
Ice Bath (10min)
Decent run today but last 25 minutes were rough. Quads were killing me - sore from yesterday. (went pretty hard) Came to hangar to specifically ice bath and was at physio until fricking 5, so I didn't have time to do everything - decided on what was most important and did that.
Note: rolled a lot more before bed.
Monday Apr 3, 2017 #
Running 2:00:33 [3] 26.79 km (4:30 / km)
shoes: Adidas Boston Boost (Green)
2:00:00 run
30HOH
Hip Mobility
Strength
Roll/Ice (water wasn't that cold) but made due.
Very strong run. 2nd hour about 10 seconds a km quicker than the first hour. Ran just over two hours to get in 30km.
Sunday Apr 2, 2017 #
Running 1:25:00 [3] 18.89 km (4:30 / km)
shoes: Asics GT-2000 series 5
1:25:00 run
5 x Strides 80-80-90-90-100%
Hip Mobility
Strength
Roll/Stretch
First 20 were a little rough, but it got better and stayed better this week.
Running 40:00 [3] 8.89 km (4:30 / km)
shoes: Adidas Boston Boost (Green)
Roll/Stretch
Static Stretch
Solid again