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Training Log Archive: nfrank93

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running7 7:28:00 54.99(8:09) 88.5(5:04)
  Pool workout1 45:00 2.8(16:06) 4.5(10:00)
  Cross training1 45:00 2.8(16:06) 4.5(10:00)
  Total7 8:58:00 60.58(8:53) 97.5(5:31)

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Saturday Oct 22, 2016 #

Running 1:13:00 [3] 13.5 km (5:24 / km)

pre act, 15 WU, AWU, AWU, 2 x half loops, 15 CD, push and sit, rope, roll.
13:41
13:08

Went out conservative for the first lap. Felt okay and ready to work for the second half, started to roll down and attack earlier. Felt like I got more out of myself than usual and it felt great. Kept focused and kept pushing.

Friday Oct 21, 2016 #

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

shake out

Thursday Oct 20, 2016 #

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

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

This was alright, had a hard time being engaged, I just wanted to go back to bed. Got the work done though. Calves sore this morning, L knee hurt during squats.

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

run with Kip. Excited about the future.

Wednesday Oct 19, 2016 #

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

pre act, 15 WU, 10 min at tempo, spike up, 2x5x 200 m fast, w/ 30 second rest between each and 2 min between sets, spikes off runners on, 10 min tempo, CD to boulevard, push and sit, rope, roll.

the first 200m was 39 and the last one was 44. Most were around 41-43.

Awesome run, tempos felt smooth and engaged. Last one I thought I was going to puke off the get go, but managed to keep my beans. The 200s reminded me of pool sets and just thought about running as hard as I can for each one with good postures. managed to have most of the middle 200s around the same time, which was pretty cool. Feeling goooood.

Tuesday Oct 18, 2016 #

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

pre act, ass class, 6 min WU, drills, 2x 1:30 down by :15 seconds to :15, DWR, hip mobility, drills, stridesx6, strength, rope, roll.

This was good, worked up the intensity as it went.

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

Run belrose john st. route. Felt okay, gradually picked up the pace, was feeling tired at first.

Monday Oct 17, 2016 #

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

shake out this am, brrrr, rainy and cold.

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

pre act, 15 WU, 6x4 min at tempo with 1 min break, 15CD, push and sit, rope, roll.

This was good, felt smooth and strong. I kept good posture near the end when it started to hurt. Feeling great.

Sunday Oct 16, 2016 #

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

pre act, ass class, lungesx4, run, 30x HOH drills, hip mobility, strength, rope, roll, brunch with Maxie.

I felt pretty rough from the start, tired. I didn't fall into a good slepe till 4ish. I was pretty restless all night. The run didn't feel heavy, like a recovery week, but sluggish and a different kind of tired. Ran with Kip who kept me at a good pace for the first hour or so.

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