Training Log Archive: tessnaroskiIn the 7 days ending Sep 14, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Sep 14, 2013 #
Run 57:00 [3] 12.0 km (4:45 / km)
preac
15mins WU
modified active + strides
6km progression run - 12:44 at 3km, 24:41 total
My goals were to negative split and to stay with Mary and Jess. I completed one of those. The pace started off great I was a little nervous it might be hot off the start. I was in the group feeling good but started to fall off and was on my own until the turn around. Victoria caught up and I ran with her for a while which helped me refocus mentally and began to cruise and close the gap between Jess, Mary and Elora. I was really rolling for the last km and definitely got it all out. I was happy that I was able to find another gear and finish strong.
15mins WU
modified active + strides
6km progression run - 12:44 at 3km, 24:41 total
My goals were to negative split and to stay with Mary and Jess. I completed one of those. The pace started off great I was a little nervous it might be hot off the start. I was in the group feeling good but started to fall off and was on my own until the turn around. Victoria caught up and I ran with her for a while which helped me refocus mentally and began to cruise and close the gap between Jess, Mary and Elora. I was really rolling for the last km and definitely got it all out. I was happy that I was able to find another gear and finish strong.
Thursday Sep 12, 2013 #
Circuit 40:00 [3] 8.0 mi (5:00 / mi)
preac
10min jog
10min spin bike
10min circuit (push-ups, jumping jacks, mountain climbers in, line jumps)
10min elliptical
hip mobility
drills
strides
strength
stretched, rolled
I put in a solid effort for each interval and got a pretty good workout from this morning. Strides were alright... just testing the waters when it comes to speed work these days. Achilles felt great!
10min jog
10min spin bike
10min circuit (push-ups, jumping jacks, mountain climbers in, line jumps)
10min elliptical
hip mobility
drills
strides
strength
stretched, rolled
I put in a solid effort for each interval and got a pretty good workout from this morning. Strides were alright... just testing the waters when it comes to speed work these days. Achilles felt great!
Wednesday Sep 11, 2013 #
Run 45:00 [3] 9.0 mi (5:00 / mi)
45min run
stretched
I sort of put running on the back burner during my little Toronto getaway. It wasn't as hot today as it was yesterday but I was still feeling pretty drained and slightly dehydrated.
stretched
I sort of put running on the back burner during my little Toronto getaway. It wasn't as hot today as it was yesterday but I was still feeling pretty drained and slightly dehydrated.
Tuesday Sep 10, 2013 #
Run 45:00 [3] 9.0 mi (5:00 / mi)
45min run
push and sit
stretched
Boy was it ever hot and humid today. As soon as i stepped outside I was insta-sweating. During the run I felt pretty tried and drained of energy. I couldn't stop thunking about drinking a huge glass of water and eating ice cream. Achilles wasn't sore at all today.
push and sit
stretched
Boy was it ever hot and humid today. As soon as i stepped outside I was insta-sweating. During the run I felt pretty tried and drained of energy. I couldn't stop thunking about drinking a huge glass of water and eating ice cream. Achilles wasn't sore at all today.
Monday Sep 9, 2013 #
Run 50:00 [3] 10.0 km (5:00 / km)
preac
15up
18mins of 1:45 steady, 15s surge
17min down + 3 hill surges (O.T on the CD)
push and sit
stretched, roll
I am slowly getting back into shape! Every workout is getting a little better than the last. I was concentrating on not slowing after the surge and it was good for most of the workout except for the last steady.
Achilles was a little sore for the last 5 mins or so.
15up
18mins of 1:45 steady, 15s surge
17min down + 3 hill surges (O.T on the CD)
push and sit
stretched, roll
I am slowly getting back into shape! Every workout is getting a little better than the last. I was concentrating on not slowing after the surge and it was good for most of the workout except for the last steady.
Achilles was a little sore for the last 5 mins or so.
Sunday Sep 8, 2013 #
Run 1:20:00 [3] 16.0 km (5:00 / km)
preactive
1h20 run
30X HOH drills
hip mobility
basic strength
stretched, river
Today was much better than last Sunday energy and achilles wise. We hit a lot of hills and really ran it into the barn for the last 15mins or so. Achilles only began to hurt for the last 10mins.
1h20 run
30X HOH drills
hip mobility
basic strength
stretched, river
Today was much better than last Sunday energy and achilles wise. We hit a lot of hills and really ran it into the barn for the last 15mins or so. Achilles only began to hurt for the last 10mins.
Pool 40:00 [3]
6X200m repeats with ~30-45s rest
-free
-free/back
-kick [free/breast]
-breast [pull/stroke], fly [drill/stroke]
-free [pull], back [pull]
-free
-went back to old workplace and did a little swim workout with my sister. The last time I swam was in Paris in a 50m pool so coming back to a 25m pool and having to do flip turns twice as often got me out of breath pretty quickly.
-free
-free/back
-kick [free/breast]
-breast [pull/stroke], fly [drill/stroke]
-free [pull], back [pull]
-free
-went back to old workplace and did a little swim workout with my sister. The last time I swam was in Paris in a 50m pool so coming back to a 25m pool and having to do flip turns twice as often got me out of breath pretty quickly.