Training Log Archive: ValexanderIn the 7 days ending Nov 9, 2013:
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Saturday Nov 9, 2013 #
9 AM
Running (Hills ) 1:10:00 [4] 14.0 km (5:00 / km)
slept:6.0
15 minute warm-up
Tempo back
Active warm-up
Chalet hill repeats,
3x2 w/ 90 sec recovery bw sets
[5:05, 5:08, 5:08]
10 minutes @ tempo
15 cool down
Overall I thought today was good! My times for running the hills were pretty consistent so that was good. My hip flexors were definitely feeling it by the second set of hills. Tried to focus on rolling the downhills because it almost felt more painful going down them then it did going up. Good solid workout today!
Push& sit after..
Tempo back
Active warm-up
Chalet hill repeats,
3x2 w/ 90 sec recovery bw sets
[5:05, 5:08, 5:08]
10 minutes @ tempo
15 cool down
Overall I thought today was good! My times for running the hills were pretty consistent so that was good. My hip flexors were definitely feeling it by the second set of hills. Tried to focus on rolling the downhills because it almost felt more painful going down them then it did going up. Good solid workout today!
Push& sit after..
Friday Nov 8, 2013 #
4 PM
Running (Off day run) 20:00 [3] 4.0 km (5:00 / km)
slept:7.0
Just a quick 20 min run today with a friend. This was pretty average maybe a bit slower than usual but still felt like a decent pace like it wasn't slow or anything
Thursday Nov 7, 2013 #
Running (Circuit) 45:00 [4] 4.5 km (10:00 / km)
slept:6.0
Pre-active
Lunges
10 mins running
10 mins elliptical
10 mins bike
10 mins circuit
5 mins running @ tempo
This was a good workout, the effort was definitely there the whole time. The circuit felt especially hard but overall it was good!
Hip mobility, drills, strides, strength
Lost my garmin watch in the hangar today so sad :(
Lunges
10 mins running
10 mins elliptical
10 mins bike
10 mins circuit
5 mins running @ tempo
This was a good workout, the effort was definitely there the whole time. The circuit felt especially hard but overall it was good!
Hip mobility, drills, strides, strength
Lost my garmin watch in the hangar today so sad :(
6 PM
Running (Off day run) 35:00 [3] 7.0 km (5:00 / km)
slept:6.0
Ran with a res house friend today it was pretty good! Kept a good consistent pace going the whole time and it was about an average off day run
Wednesday Nov 6, 2013 #
4 PM
Running 1:00:00 [3] 12.0 km (5:00 / km)
15 min warm-up
3(5x 1 min on, 1 min off).
15 min cool down
Overall this was a below average workout for me. I couldn't get into it right off the start which made me lose my motivation and I was running on my own behind Lisa and Mary the whole time. Not a great run but I still feel like it was a decent effort
3(5x 1 min on, 1 min off).
15 min cool down
Overall this was a below average workout for me. I couldn't get into it right off the start which made me lose my motivation and I was running on my own behind Lisa and Mary the whole time. Not a great run but I still feel like it was a decent effort
Tuesday Nov 5, 2013 #
7 AM
Water running (Pool workout) 45:00 [3] 4.5 km (10:00 / km)
slept:7.0
Lunges (6)
6 minute swim
Drills 3x 5x40s with 30bw sets
Deep water running until 45 min is up
Hip mobility, drills, strides, & strength
This was pretty good! Felt like an average pool day, my arms were feeling quite a bit more tired than usual prob because I haven't swam in like 2 weeks. Overall it was good quality.
Note: ankle didn't hurt during the 6 minute swim this week :)
6 minute swim
Drills 3x 5x40s with 30bw sets
Deep water running until 45 min is up
Hip mobility, drills, strides, & strength
This was pretty good! Felt like an average pool day, my arms were feeling quite a bit more tired than usual prob because I haven't swam in like 2 weeks. Overall it was good quality.
Note: ankle didn't hurt during the 6 minute swim this week :)
5 PM
Running (Off day run) 40:00 [3] 8.0 km (5:00 / km)
slept:7.0
Just an average run today legs were feeling good and fresh
Monday Nov 4, 2013 #
3 PM
Circuit 1:00:00 [3] 6.0 km (10:00 / km)
slept:7.0
Just went to the hangar to workout with a friend today. Didn't do anything major just kinda did a circuit workout that was like a variation of the one we sometimes do on Thursdays. This included a 10 min run, 10 bike, 10 elliptical, 10 circuit, 10 treadmill, 10 extra ab stuff, and 10 on the elliptical again
Sunday Nov 3, 2013 #
11 AM
Long run (Sunday long run) 45:00 [3] 9.0 km (5:00 / km)
slept:10.0
This was a good long run! I was at home for the weekend so it was nice to run there again for a change. Felt maybe a bit above average probably because it was shorter than usual. I was running a10k route that I have so I was motivated to run faster than usual for a typical Sunday