Training Log Archive: rtyu670In the 7 days ending Jan 16, 2016:
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Saturday Jan 16, 2016 #
Running (Saturday Workout) 2:00:00 [3] 13.0 km (9:14 / km)
Pre Act
15 min up
Tempo loop (8:23)
Active
3X200, 2X300, 1X400 (32s, 47s, 65s)
400, 2X300, 3X200 (59s, 46,45, 29high,28 high, 28 mid) 90s between each and 2 mins between the sets
15 cooldown
Plyos I
stretch and roll
Ice
Workout was really good today. Tempo loop felt like I was working harder than I had ever been before but I guess the footing was a bit slippery so a bit off... Anyway first set was good just running the splits, However I should maybe have been a bit more competitive earlier on. Anyway spiked up for second set and was running faster than I have ever run an 800 even considering the breaks between. Got more competitive with the guys and actually threw up as a result so that's cool... Anywas solid workout will stretch and roll later tn
15 min up
Tempo loop (8:23)
Active
3X200, 2X300, 1X400 (32s, 47s, 65s)
400, 2X300, 3X200 (59s, 46,45, 29high,28 high, 28 mid) 90s between each and 2 mins between the sets
15 cooldown
Plyos I
stretch and roll
Ice
Workout was really good today. Tempo loop felt like I was working harder than I had ever been before but I guess the footing was a bit slippery so a bit off... Anyway first set was good just running the splits, However I should maybe have been a bit more competitive earlier on. Anyway spiked up for second set and was running faster than I have ever run an 800 even considering the breaks between. Got more competitive with the guys and actually threw up as a result so that's cool... Anywas solid workout will stretch and roll later tn
Friday Jan 15, 2016 #
Running (Stretch) 15:00 [3] 3.33 km (4:30 / km)
Stretched and rolled getting ready to crush the workout tomorow
Thursday Jan 14, 2016 #
Running (Thursday Morning Workout) 30:00 [3] 6.67 km (4:30 / km)
Pre-Act
Ab class
Roll
30 min run barefoot
Hip mobility
Drills
Strides
Speed Ladder
Med Ball
Stretch and Roll
Ice
Nice to run in the morning with the boys. We kept er nice and steady. Drills were good and feeling good
Ab class
Roll
30 min run barefoot
Hip mobility
Drills
Strides
Speed Ladder
Med Ball
Stretch and Roll
Ice
Nice to run in the morning with the boys. We kept er nice and steady. Drills were good and feeling good
Running (Off Day Run) 55:00 [3] 12.22 km (4:30 / km)
55 min offday run.
Stretch and roll
Twas a nice run a bit cold and windy. Ran down Mapleward not much traffic
Stretch and roll
Twas a nice run a bit cold and windy. Ran down Mapleward not much traffic
Wednesday Jan 13, 2016 #
Running (Wednesday Workout) 2:00:00 [3] 12.27 km (9:47 / km)
Pre-Act
15 min w-up
Active
200: 31s
5 40m accels
5X800m with 2 mins between (2:22,2:24,2:21,2:22,2:18)
15 min cooldown
Sit and Push
Stretch and Roll
Ice
Workout went really well. Nice to go right into active without the tempo loop. Today was also the first day with the new spikes, never ran that light and fast in my life. 3rd set was a bit tough but broke the workout down and ran well in the end.
15 min w-up
Active
200: 31s
5 40m accels
5X800m with 2 mins between (2:22,2:24,2:21,2:22,2:18)
15 min cooldown
Sit and Push
Stretch and Roll
Ice
Workout went really well. Nice to go right into active without the tempo loop. Today was also the first day with the new spikes, never ran that light and fast in my life. 3rd set was a bit tough but broke the workout down and ran well in the end.
Tuesday Jan 12, 2016 #
Water Run 45:00 [3] 4.5 km (10:00 / km)
Pre-Act
Ab Class
6 min swim
Drills
Water workout number 2
Water Run
Hip Mobility
Drills
Strides
Speed Ladder
Med Ball
Stretch and Rolled
Ice
Went really well best swim in a while and was working hard in the pool... Drills went well and speed ladder is getting better and better
Ab Class
6 min swim
Drills
Water workout number 2
Water Run
Hip Mobility
Drills
Strides
Speed Ladder
Med Ball
Stretch and Rolled
Ice
Went really well best swim in a while and was working hard in the pool... Drills went well and speed ladder is getting better and better
Running 45:00 [3] 10.0 km (4:30 / km)
45 min off day run
Went really well much better than yesterday. Stretch and rolled at home
Went really well much better than yesterday. Stretch and rolled at home
Monday Jan 11, 2016 #
Running (Monday Workout) 1:00:00 [3] 13.33 km (4:30 / km)
20 minute w-up
20 mins of 4:15 steady 45 surge
20 mins cooldown
Level 1 plyos
Sit Push
Stretch ROLL and ICE
Today felt awful... forgot a jacket so I was wearing a sweater. Everything was just very tough! Felt terrible start to finish. At least plyos went really well
20 mins of 4:15 steady 45 surge
20 mins cooldown
Level 1 plyos
Sit Push
Stretch ROLL and ICE
Today felt awful... forgot a jacket so I was wearing a sweater. Everything was just very tough! Felt terrible start to finish. At least plyos went really well
Sunday Jan 10, 2016 #
Running (Sunday Long Run) 1:15:00 [3] 16.67 km (4:30 / km)
Pre Act (6 lunges)
1:15 run
HOH Drills
Hip mobility
Basic strength
Set of Ass Class
Stretch, Roll and Ice
We all ran together for the first 20 or so minutes, but the head guys were rolling so i stuck with Jar, Tyler, Brendan and Dad. Nice run to the chalet and back then added an extra "loop" back. Twas nice to run and chat with the other recruits. Kept er rolling in the back half not much chit chat
1:15 run
HOH Drills
Hip mobility
Basic strength
Set of Ass Class
Stretch, Roll and Ice
We all ran together for the first 20 or so minutes, but the head guys were rolling so i stuck with Jar, Tyler, Brendan and Dad. Nice run to the chalet and back then added an extra "loop" back. Twas nice to run and chat with the other recruits. Kept er rolling in the back half not much chit chat