Training Log Archive: ckostrom

preactive
15 WU [3]
active WU [1.5]
strides (3X 50m)
2X (400m @ 800m pace, 30s rec., 200m fast, 30s rec., 200m fast.) 15min recovery between sets. [1.6]
[70.1, 39.9, 38.2] [72.6, 40.2, 40.9]
15 CD [3]
Plyo L3
push & sit.
stretch/roll

Today was an off day. The 400s both felt smooth and relaxed. The pace was easy to hit. After waiting the 30s to start the 200s, everything tensed up. The 200s were sluggish and felt heavy. Overall a disappointing day. Right calf and shin were bothering me throughout the whole workout, but I don't believe that effected the overall effort.

preactive
15 WU
1-(1)-2-(1)-3-(1)-2-(1)-1
10X sprint the straight aways, walk the corners.
15 CD

The WU started off rough. My right shin was rather touchy, but it warmed up once I got rolling. 1-2-3-2-1 went by smooth and fast. Inside, sprinting the straight-aways was harder to do alone than anticipated. Luckily, having the masters group around/ random passersby kept me honest on my speed. Overall, a good workout.

Side note: During the cool down my right shin started throbbing. A little bit of digging and stretching helped to ease the pain.

preactive + lunges
6min WU lengths
ABCs
running A's (2X 4x90s)
~10min DWR

I was beyond exhausted this morning. My body was so confused that even with basic movements, I was profusely sweating. It was fairly disgusting. Luckily the pool masks my filth. WU lengths were rough compared to usual. In spite of that fact, my running A's were good quality. DWR ended pool workout with increasing my hip flexor discomfort.

The frigid temperatures have returned. This easy off day run was nothing special. My right shin was quite tight and didn't ease up until the last 10 minutes of the run.

preactive
15 min WU (3)
active WU (1.5)
accels. 60-50-40.
4X 5x100m, 30s recovery, 1min, 2min, 1min between sets.
[17.4, 18.2, 17.8, 17.9, 17.8 // 17.8 17.6, 17.8,18.1, 17.7 // 16.5, 16.7, 17.4, 17.4, 17.6 // 16.8, 17.2, 16.9, 17.6, 17.4] (2)
15 min CD (3)
hip mobility, plyo.
stretch/roll/ice

Good workout. The first set felt difficult, but smooth. As the workout progressed, my effort increased and the times decreased. As much as this workout was a confidence booster, it was a huge mental struggle. I found it difficult to refrain from comparing myself to Jess. haha. Luckily, my overall times and ability to push when tired, were a huge improvement from years/workouts prior.

preactive & lunges
120 min run
hip mobility
strength
stretch/roll

Average long run. My legs remained rather uncomfortable throughout the entire run. Luckily that didn't effect the overall quality.