Training Log Archive: connormcguireIn the 7 days ending Oct 26, 2014:
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Sunday Oct 26, 2014 #
11 AM
Running (Long Run) 1:30:00 [3] 20.0 km (4:30 / km)
slept:9.0 shoes: Mizuno Wave Rider 16 (Yellow)
Pre-activation (9)
Stretch/Roll
1:30 run
30 x drills
Hip mobility
Basic Strength
Stretch/Roll
Pretty rough run today, and my lower legs were destroyed starting. Felt like they went through a grinder. Ran with DB, Kenny and Tyler though so that made it pretty fun. Missed running with the boys. Pace was pretty average for the first hour then we picked it up. Best running at the end for sure. Calves are pretty destroyed but thats expected for running 10k in spikes. ETT: 6.
Stretch/Roll
1:30 run
30 x drills
Hip mobility
Basic Strength
Stretch/Roll
Pretty rough run today, and my lower legs were destroyed starting. Felt like they went through a grinder. Ran with DB, Kenny and Tyler though so that made it pretty fun. Missed running with the boys. Pace was pretty average for the first hour then we picked it up. Best running at the end for sure. Calves are pretty destroyed but thats expected for running 10k in spikes. ETT: 6.
Saturday Oct 25, 2014 #
11 AM
Running (10 race) 1:20:00 [5] 17.78 km (4:30 / km)
slept:9.0
Pre-activation
Stretch/Roll
15 Warm Up
Active WU
10k race- 36th
15 Cooldown
Stretch/Roll
This race was pretty much what I expected. First 5k was brutal and I felt pretty rough but then things got easier. I was able to pick about 10 people off on the last two laps so it was cool to be able to do that. Overall I will be going out much harder come CIS, because I felt like I was just too far back to make up ground when the time came. Onwards to NFLD. Pumped. ETT: 9.
Stretch/Roll
15 Warm Up
Active WU
10k race- 36th
15 Cooldown
Stretch/Roll
This race was pretty much what I expected. First 5k was brutal and I felt pretty rough but then things got easier. I was able to pick about 10 people off on the last two laps so it was cool to be able to do that. Overall I will be going out much harder come CIS, because I felt like I was just too far back to make up ground when the time came. Onwards to NFLD. Pumped. ETT: 9.
Friday Oct 24, 2014 #
3 PM
Running (Shakeout) 20:00 [2] 4.44 km (4:30 / km)
slept:4.0 shoes: Mizuno Wave Rider 16 (White)
Pre-activation
20 min run
Stretch/Roll
Good shakeout on the course. Feels good to be back at such a nice place six years later. Feeling excited and pretty nervous about tomorrow. ETT: 7
20 min run
Stretch/Roll
Good shakeout on the course. Feels good to be back at such a nice place six years later. Feeling excited and pretty nervous about tomorrow. ETT: 7
Thursday Oct 23, 2014 #
1 PM
Cross Training (Elliptical) 1:00:00 [2] 6.0 km (10:00 / km)
slept:9.0
60 min elliptical
Hip mobility
Drills
Stretch/Roll
Pretty boring day on the elliptical but the effort was similar to my off days running these past two weeks. No soreness in the calves but I can feel them a bit now post elliptical. Ready for the weekend. ETT: 7.
Hip mobility
Drills
Stretch/Roll
Pretty boring day on the elliptical but the effort was similar to my off days running these past two weeks. No soreness in the calves but I can feel them a bit now post elliptical. Ready for the weekend. ETT: 7.
Wednesday Oct 22, 2014 #
1 PM
Running 50:00 [4] 11.11 km (4:30 / km)
slept:8.0 shoes: Mizuno Wave Rider 16 (Yellow)
Pre-activation
Stretch/Roll
15 Warm Up
5, 4, 3, 2, 1 min with 2 and 1 rest
15 Cooldown
Push/Sit
Stretch/Roll
Good workout in Saskatoon but this was pretty rushed since I had a flight to catch and just finished the conference. Felt solid and better then Monday so thats the main thing. Calves were fine. ETT: 7.
Stretch/Roll
15 Warm Up
5, 4, 3, 2, 1 min with 2 and 1 rest
15 Cooldown
Push/Sit
Stretch/Roll
Good workout in Saskatoon but this was pretty rushed since I had a flight to catch and just finished the conference. Felt solid and better then Monday so thats the main thing. Calves were fine. ETT: 7.
Tuesday Oct 21, 2014 #
8 AM
Cross Training (Elliptical) 1:00:00 [3] 6.0 km (10:00 / km)
slept:7.0
Pre-activation (6)
1 hour elliptical
Hip mobility
Drills
Stretch/Roll
Good elliptical this morning at U of S. Dropped Brittany off at school early so figured I would check out the gym. Felt pretty solid, legs are heavy though which is to be expected. Looking forward to the workout tomorrow. ETT: 7.
1 hour elliptical
Hip mobility
Drills
Stretch/Roll
Good elliptical this morning at U of S. Dropped Brittany off at school early so figured I would check out the gym. Felt pretty solid, legs are heavy though which is to be expected. Looking forward to the workout tomorrow. ETT: 7.
Monday Oct 20, 2014 #
10 AM
Running (Tempo) 1:00:00 [4] 13.33 km (4:30 / km)
slept:8.0 shoes: Mizuno Wave Rider 16 (Yellow)
Pre-activation
Stretch/Roll
15 Warm Up
15 Tempo, 2 rest
4 x 2 min hard, 1 rest
Cooldown to hour
Push/Sit
Stretch/Roll
Pretty good workout today. Ran up by the school on the field there so a nice change of pace. Feeling pretty positive and just going to enjoy these last few weeks with the boys. Looking forward to OUA/CIS. Legs felt tired today but pushed through it. Went pretty hard on the tempo, third 2 minute was rough but other then that good. ETT: 8.
Stretch/Roll
15 Warm Up
15 Tempo, 2 rest
4 x 2 min hard, 1 rest
Cooldown to hour
Push/Sit
Stretch/Roll
Pretty good workout today. Ran up by the school on the field there so a nice change of pace. Feeling pretty positive and just going to enjoy these last few weeks with the boys. Looking forward to OUA/CIS. Legs felt tired today but pushed through it. Went pretty hard on the tempo, third 2 minute was rough but other then that good. ETT: 8.