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Training Log Archive: nfrank93

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Running6 7:30:00 55.3(8:08) 89.0(5:03)
  Swimming2 1:15:00 4.66(16:06) 7.5(10:00)
  Total7 8:45:00 59.96(8:45) 96.5(5:26)

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Saturday Oct 1, 2016 #

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

pre act, 1 hr run, hip mobility, drills, strength, rope, roll, pie!!!

Was feeling pretty beat up and rough, moving felt pretty hard. Chafed the hell out of my thighs, probably the worst I've ever chafed in my life. By far the best Strength X in a while, was able to break 6 for clap pushups and my pushups were pretty damn good.

Friday Sep 30, 2016 #

Running 1:15:00 [3] 14.0 km (5:21 / km)

pre act, 15 WU, 2 min tempo, race, 15 Cd, rope, roll.

26:12

Focused from beginning to end on having quick feet and never settling. I worked on catching people and always moving forward. A lot slower than I want to be at this time in the season, disappointed in myself.

Running 15:00 [3] 3.0 km (5:00 / km)

shake out in AM. ran down the road to see the lake... lake was still there.

Thursday Sep 29, 2016 #

Swimming 30:00 [3] 3.0 km (10:00 / km)

DWR in AM with Alanna... felt good to do this before anything else in the day, legs/feet seemed to enjoy the low impact.

Wednesday Sep 28, 2016 #

Running 15:00 [3] 3.0 km (5:00 / km)

shake out, feet pretty sore this morning.

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

pre act, 15 WU, 5 min tempo, 3 min break to put on spikes, 2x 1, 2, 1 with 1 min between each and 2 min between sets, then about 2 minutes to remove spikes and finish with 5 min tempo and CD back to lake.

Tuesday Sep 27, 2016 #

Running 1:05:00 [3] 13.0 km (5:00 / km)

run in centennial with Kjellman. Was awesome, hit up some shuniah, good chats good time.

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

pre act, ass class, 6 min wu, drills, 2:15 down by 15 seconds to 15 seconds, a drills in shallow end to 45 min, hip mobility, drills, strides barefootx6, strength, rope, roll, ice.

Pretty good workout this morning, really pushed myself during the longer intervals. drills and strides felt awesome. Hip flexors super tight during running A's and drills... calves sore from yesterday.

Monday Sep 26, 2016 #

Running 55:00 [3] 11.0 km (5:00 / km)

pre act, 15 WU, 20 min of 1:45 steady, :15 surge, 20 CD with 3 hill surges, push and sit, rope, roll

Really good workout, focused on each surge and made big efforts to go back into steady. Felt rolling for the most part, when felt less rolly... I focused on arm drive and posture to get rollin again.

Running 15:00 [3] 3.0 km (5:00 / km)

shake out in AM, feet weren't as sore as usual.

Sunday Sep 25, 2016 #

Running 1:30:00 [3] 18.0 km (5:00 / km)

pre act, ass class, long run, drills x30 HOH, hip mobility, strength, rope, roll.

Great run today, worked the hills and rolled out till the end. I felt sooooo gooooooood, legs were rolling, wish I felt like this yesterday.

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