Training Log Archive: ktreeIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
9 AM
Running 1:45:00 [3] 23.33 km (4:30 / km)
20WU, flats on + legs swings and strides
15.5km progression run with 3.1km splits:
- 12:04, 11:09, 10:35, 9:53, 9:34
15CD, push/sit
Roll/rope/ice
Today was solid. Progressed real well through each lap and definitely got pretty lactic in the last 5mins or so. Didnt feel great but it was a big week and it was probably within reason to feel a bit tired and heavy today. All in all happy with today and got lots of good work done
15.5km progression run with 3.1km splits:
- 12:04, 11:09, 10:35, 9:53, 9:34
15CD, push/sit
Roll/rope/ice
Today was solid. Progressed real well through each lap and definitely got pretty lactic in the last 5mins or so. Didnt feel great but it was a big week and it was probably within reason to feel a bit tired and heavy today. All in all happy with today and got lots of good work done
6 PM
Running 30:00 [3] 6.67 km (4:30 / km)
Good run this afternoon. Legs were tired and definitely could tell i worked out this morning. No specific soreness
Roll/stretch
Roll/stretch
Friday Sep 16, 2016 #
5 PM
Running 1:00:00 [3] 13.33 km (4:30 / km)
Solid run today. Left quad was sore again. Lower legs in my ankles and feet were tight and achy
Roll/rope/ice
Roll/rope/ice
Thursday Sep 15, 2016 #
9 AM
Running 30:00 [3] 6.67 km (4:30 / km)
Legs were tired this morning. Left quad a bit sore
Roll/rope
Roll/rope
5 PM
Running 1:10:00 [3] 15.56 km (4:30 / km)
Preact, ass class
Hip mobility, drills
Strides
Strength X
Solid run this afternoon. Legs felt better than this morning but quad was sore at the start
Hip mobility, drills
Strides
Strength X
Solid run this afternoon. Legs felt better than this morning but quad was sore at the start
Wednesday Sep 14, 2016 #
8 AM
Running 40:00 [3] 8.89 km (4:30 / km)
Solid run this morning. All was good.
Roll
Roll
5 PM
Running 1:12:00 [3] 16.0 km (4:30 / km)
Pre-act, 15WU
20mins @ tempo
3mins recovery - spikes on
10x1min hard 1min easy
15CD, push/sit
Roll/rope/ice
Great workout this evening. Did it all around a grass loop about 2-2.5k long. Tempo was quick and controlled. Faster stuff was good...a bit awkward on the grass at first but got more stable after a few. Turf toe was sore once I got into spikes but I expected that...after some ice and massage it feels fine.
20mins @ tempo
3mins recovery - spikes on
10x1min hard 1min easy
15CD, push/sit
Roll/rope/ice
Great workout this evening. Did it all around a grass loop about 2-2.5k long. Tempo was quick and controlled. Faster stuff was good...a bit awkward on the grass at first but got more stable after a few. Turf toe was sore once I got into spikes but I expected that...after some ice and massage it feels fine.
Tuesday Sep 13, 2016 #
Running 1:10:00 [3] 15.56 km (4:30 / km)
Pre-act, 4xlunges, ass class
Run
Hip mobility, drills
Strides
Strength X
Good run this morning. Not much soreness and turf toe was fine
Run
Hip mobility, drills
Strides
Strength X
Good run this morning. Not much soreness and turf toe was fine
Water Running 45:00 [3] 4.5 km (10:00 / km)
It was actually nice to get into the pool. Made my legs feel nice
Monday Sep 12, 2016 #
Running 40:00 [3] 8.89 km (4:30 / km)
Pre-act (some skips)
Good run this morning. Legs didn't feel too bad actually and turf toe was fine
Good run this morning. Legs didn't feel too bad actually and turf toe was fine
Running 1:15:00 [3] 16.67 km (4:30 / km)
Pre-act
25WU, 25min of 2:30/:30, 25CD
push/sit
Roll/rope
Solid workout this evening. Transitions were way better than last time I did steady surge. Effort was good. Legs were pretty tired throughout warmup and the first bit of the workout
25WU, 25min of 2:30/:30, 25CD
push/sit
Roll/rope
Solid workout this evening. Transitions were way better than last time I did steady surge. Effort was good. Legs were pretty tired throughout warmup and the first bit of the workout
Sunday Sep 11, 2016 #
10 AM
Running 2:00:00 [3] 26.67 km (4:30 / km)
Pre-act (4xlunges, ass class)
LR
30x HoH
Hip mobility, strength X
Roll/rope/ice (at home)
Solid long run today. Legs were a bit tired from yesterday but never got heavy or sore during the run and felt strong throughout. Run picked up as I progressed without an increase in effort
LR
30x HoH
Hip mobility, strength X
Roll/rope/ice (at home)
Solid long run today. Legs were a bit tired from yesterday but never got heavy or sore during the run and felt strong throughout. Run picked up as I progressed without an increase in effort