Training Log Archive: ritchcoIn the 7 days ending Feb 7, 2015:
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Saturday Feb 7, 2015 #
Time Trial race 1:00:00 [5]
slept:8.5
Pre activation
Warm up Loop
Active WU
Strides
Spiked up
2000 m time trial : 6:14
15 min cool down
Push Sit
Roll
Stretch
I think that I ran great today, I kept a great pace and maintained it all the way through. I ran strong at the end but was on my knees/ground after the time trial. Good race today.
ETT: 6
Warm up Loop
Active WU
Strides
Spiked up
2000 m time trial : 6:14
15 min cool down
Push Sit
Roll
Stretch
I think that I ran great today, I kept a great pace and maintained it all the way through. I ran strong at the end but was on my knees/ground after the time trial. Good race today.
ETT: 6
Friday Feb 6, 2015 #
12 PM
Shake out (Off day exercise run) 30:00 [3]
slept:6.5 shoes: adidas boost
Stretch
20 min. shake out
15 min app workout
frisbee at the hangar
20 min. shake out
15 min app workout
frisbee at the hangar
Thursday Feb 5, 2015 #
Medium run 40:00 [3]
slept:8.0
Pre activation
40 min run
Hip Mobility
Drills
Strides
Med ball
Strength (basic)
Stretch
Today was a good run, I kept a good pace and didn't feel too sore.
ETT:6
40 min run
Hip Mobility
Drills
Strides
Med ball
Strength (basic)
Stretch
Today was a good run, I kept a good pace and didn't feel too sore.
ETT:6
Wednesday Feb 4, 2015 #
4 PM
Intervals (1200's) 1:15:00 [3] 16.67 km (4:30 / km)
slept:8.5 shoes: adidas boost
Pre activation
Roll
warm up loop
Active WU
Accels (60-50-40)
4x 1200m (3:55, 3:49, 3:51, 3:52) 9:30 pace (3:48)
15 min cool down
3 x hurdle drills middle med
push
sit
stretch
roll
Today was a great practice, felt good and strong. Blair and I worked together so it was an overall good workout. Happy with it.
ETT:6
Roll
warm up loop
Active WU
Accels (60-50-40)
4x 1200m (3:55, 3:49, 3:51, 3:52) 9:30 pace (3:48)
15 min cool down
3 x hurdle drills middle med
push
sit
stretch
roll
Today was a great practice, felt good and strong. Blair and I worked together so it was an overall good workout. Happy with it.
ETT:6
Tuesday Feb 3, 2015 #
6 AM
Pool Workout (Pool workout/run) 1:00:00 [3]
slept:5.5
Pre activation
Roll
6 min swim (kicked and swam hard)
Drills
3x(90s, 60s, 30s) running A's
10 min deep end run
hip mobility
drills
strides
Med ball
Push and Sit
Basic Strength
Stretch
Roll
30 min run @ 2:30
Today's swim workout was really good. I swam my butt off and worked really hard on the running A's. The 30 minute run in the afternoon was nice as well. Felt good.
ETT:5
Roll
6 min swim (kicked and swam hard)
Drills
3x(90s, 60s, 30s) running A's
10 min deep end run
hip mobility
drills
strides
Med ball
Push and Sit
Basic Strength
Stretch
Roll
30 min run @ 2:30
Today's swim workout was really good. I swam my butt off and worked really hard on the running A's. The 30 minute run in the afternoon was nice as well. Felt good.
ETT:5
Monday Feb 2, 2015 #
4 PM
Steady-Surge 51:00 [4] 11.33 km (4:30 / km)
slept:8.5 shoes: adidas boost
Pre activation
Roll
20 min up
16 min (1:45 steady-15 sec surge)
15 down
Plyo Lvl 1
Push-Sit
Stretch
Roll
Ice
Today's run was a great run, I stuck with Derek the entire time and kept a steady pace. Happy about today.
ETT: 7
Roll
20 min up
16 min (1:45 steady-15 sec surge)
15 down
Plyo Lvl 1
Push-Sit
Stretch
Roll
Ice
Today's run was a great run, I stuck with Derek the entire time and kept a steady pace. Happy about today.
ETT: 7
Sunday Feb 1, 2015 #
Long run 1:15:00 [3]
slept:9.0
Pre activation
75 min.
HOH drills
Hip mobility at hangar
Basic Strength
Stretch/Roll
Today's run was nice, explored the trails and felt good on the legs. Knees hurt however after the run and a bit during, but I think that's because of the chilly weather.
ETT: 7
75 min.
HOH drills
Hip mobility at hangar
Basic Strength
Stretch/Roll
Today's run was nice, explored the trails and felt good on the legs. Knees hurt however after the run and a bit during, but I think that's because of the chilly weather.
ETT: 7