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Training Log Archive: nfrank93

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running7 7:20:00 51.88(8:29) 83.5(5:16)
  Biking1 1:30:00 5.59(16:06) 9.0(10:00)
  Pool workout1 45:00 2.8(16:06) 4.5(10:00)
  Total7 9:35:00 60.27(9:32) 97.0(5:56)

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Saturday Sep 24, 2016 #

Running 1:10:00 [3] 13.5 km (5:11 / km)

pre act, 15 WU, AWU, race, 15 CD barefoot.

I was focused during the race. I did not feel fit at all, felt like I was going slow. Did the best I can and was in the moment. I need to work on being more competitive.

Friday Sep 23, 2016 #

Running 30:00 [3] 6.0 km (5:00 / km)

off day run of the course at Griak. Felt pretty good as the run went on
rope roll afterwards.

Thursday Sep 22, 2016 #

Running 45:00 [3] 6.0 km (7:30 / km)

pre act, ass class, 10 min jog, ellip, bike, circuit, 5 min run, hip mobility, drills, stridesx2 speed ladder, stride, strength, rope, roll.

This was good, really focused on working my hardest for each cross training activity.

Running 30:00 [3] 6.0 km (5:00 / km)

off day run with Kip.

Wednesday Sep 21, 2016 #

Note

Saw Jo' today for my feet, she worked them out and the calves.

Running 1:10:00 [3] 13.0 km (5:23 / km)

pre act, 15 WU, AWU, 1 full loop, 3 min, 2x half loop w/1 min and spikes, 15 CD, push and sit, rope, roll.
13:33
6:42
6:31

This was really good. I was focused on running my best, especially at the end despite feeling tired and not great. Good work done today.

Tuesday Sep 20, 2016 #

Pool workout 45:00 [3] 4.5 km (10:00 / km)

pre act, ass class, 6 min WU swim/flutter, drills, 3x3 70 sec running As, DWR, hip mobility, drills, stridesx5 with spikes, strength, rope, roll.

Decent pool session, really felt the hip flexors. Feeling pretty fatigued and tired, felt slow doing the strides. Feet hurt.

Running 1:00:00 [3] 12.0 km (5:00 / km)

run with Kjellman around 10 am, was good, nice to run with someone, definitely made time fly by.

Biking 1:30:00 [3] 9.0 km (10:00 / km)

run with roommate, did the more climbing routes to get a good aerobic effort in.

Monday Sep 19, 2016 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

pre act, 15 WU, 3x 8 min tempo w/ 2 min, CD to 60 min, push and sit, rope, roll.

Okay workout, was tempo. Didn't feel like I was rolling, was a struggle to stay and maintain tempo.

Sunday Sep 18, 2016 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

pre act, ass class, lunges, long run with Maxie, Kip, and popcorn, 20 hoh drills, hip mobility, strength, rope, roll.

This was pretty good, didn't feel too bad from yesterday. Back was tight and heels are sore.

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