Training Log Archive: atfletch

Pre Activation
15 min warm up

3 x 30s uphill, jog down
2min uphill, jog down part way
30s uphill - with walk / jog down between sets

15min Cool down
Level 3 Plyos
Push and Sit

Rope and Roll

Was a good workout, once again another dilemma was trying to find a hill thats long enough to make full 2 minutes. I had an old training partner join me for this workout so it was nice to have someone there to push me. Foot was bothering me a bit after the workout but didn't seem to notice it during the workout. I think it has something to do with my shoes.

Pre Activation (10)

40 min run

Hip mobility
Drills
Strides
Medball
Strength X

Rope & Roll

Was a bit sore from yesterdays workout. Started to get some bruising on the top of my foot, was a bit sore. Not sure if it from my tying my shoes too tight?

Pre Activation
15 min Warm up
Active Warm up

2 x 100m brazilians with 2 min recovery between each set
2 x 600m, 100m jog recovery, 400m

15 min Cool down
3x hurdle drills middle set with medball
Push and Sit
B- 3:55
1km- 3:20
B- 4:05
1km- 3:30

Rope and roll

I have defiantly found it a lot more difficult running at home as the facility is very different. Trying to find everything I need to complete the workout was a bit of a struggle. I am also running on a 225m track so my brazilians were a bit longer then 100m. The overall workout seemed very good, quite focused. But at first seeing how slow the times of the brazilians was disappointing, until I remembered that this track is longer.

Preactivation
Lunges (10)
Stretch & roll

6 min swim
2x (4x 1:30)
Deep water running

Hip mobility
Drills
Med ball
Strength Y
Rope, roll & ice

Preactivation
Warmup 15 min

2 x 3 min hard with 1 min easy, 2 min between sets
Cool down 15 min

Level 2 Plyos
Push and sit
Stretch, roll and ice

Preactivation (10)

60 min run

HOH (30)
Hip mobility
Strength X

Stretch, roll and ice