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Training Log Archive: rtyu670

In the 7 days ending Sep 9:

activity # timemileskm+m
  Running7 8:47:00 65.97(7:59) 106.17(4:58)
  Total7 8:47:00 65.97(7:59) 106.17(4:58)

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Saturday Sep 9 #

Running (Saturday Morning) 1:30:00 [3] 17.0 km (5:18 / km)

Pre-Act
Stretch and Roll
15 up
Active
6xhalf loops with a minute between and 3 between sets
(5:13,14,08,05,00,4:56)
15 down
Hip mobility
Push up circuit
Stretch and Roll

Today was a really good Saturday workout. Maybe should have worked a little harder earlier but I am happy about the progression of the run. Zimak, Johnathan and I were in a group together taking turns leading. Got Johnathan to lead the third one and we were both very impressed. He destroyed us...Got into spikes for the last two worked hard for the second last one and then got after it right off the start of the last set. Zimak made his move and then I zoomed right by him and took the last set. I need to focus on keeping the arms up especially when the going gets tough. Really happy that I wasn't afraid to get punched in the face, but I am thirsty for more.

Friday Sep 8 #

Running (Offday) 20:00 [3] 2.0 km (10:00 / km)

Just stretched and rolled and did a 10 minute shakeout. Getting pumped for tomorrow's workout

Thursday Sep 7 #

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

Pre-Act
Stretch and Roll
6 min swim
Drills
3 sets of 5x40s
4 mins of deep water run
Hip mobility
Drills X3
Strides
Strength (4x10 of push ups and squats)
Stretch and Roll
Ice

Could tell today that I hadn't been in the pool in quite awhile, but that didn't stop me from working really hard. While it's maybe not the fastest pool workout I think it's the hardest I've ever worked. Drills were really good could feel it in the hamstrings and hip flexors. Workout was really good absolutely destroyed the last set. Overall really good pool

Running (Offday) 55:00 [3] 12.22 km (4:30 / km)

Pre-Act
Stretch
55 min run
Stretch and Roll

Nice little shakeout around the university and the college with connor, sam and Zimak. Got progressively faster as it went on. Feeling pretty tired at the end of the day

Wednesday Sep 6 #

Running (Wednesday Workout) 1:02:00 [3] 13.78 km (4:30 / km)

Pre-Act
Stretch and Roll
Glute bridge and donkey kicks
20 up
20 mins of 2:30 30s
22 down
Hip mobility
Sit and Push Circuit
Stretch and Roll

Today was the best Monday workout so far this year. Gavin, Zimak and I were working together each taking a 2:30 30. Everyone's first set went really well. Zimak didn't seem to want his last one so I took it and got things moving again, this was the last surge. After this last surge I knew I would be able to go right into cooldown so I made those last 2 mins of steady pretty hard. OT on the cooldown as we made a couple of bad turns but today we were really moving in the cooldown and got tons of work done. Sit and push circuit was pretty tough! Overall really good Monday type workout!

Tuesday Sep 5 #

Running (Offday) 35:00 [3] 7.78 km (4:30 / km)

Pre-Act
Stretch and Roll
35 min run
Stretch and Roll

Fit in a 35 minute run with Sam this afternoon. Ran towards the college and did a bit of a loop finishing off with trails at the end. My quads and calves were very tight after the run so rolled lots. Will do another shakeout later today...

Running (Shakeout) 25:00 [3] 5.56 km (4:30 / km)

Pre-Act
Stretch and Roll
25 min shakeout
Stretch and Roll
Ice


Nice little shakeout towards the end of the day. Got most of the cobwebs out of the legs. Rolled lots and iced as I am feeling quite sore....

Monday Sep 4 #

Running (Shakeout) 10:00 [3] 2.22 km (4:30 / km)

Shakeout stretch and roll before the big workout later today. Feeling quite sore but getting ready for volleyball

Running (Monday Workout) 1:09:00 [3] 15.33 km (4:30 / km)

Pre-Act
Stretch
15 up
8x4 mins tempo with a min between
15 down
Hip mobility
Push and Sit circuit
Ice in Lake Superior

Today was pretty good. Nice and relaxed running for the first 6 sets and then all of the sudden my mind started to wander during the 7th set and fell about half a shoulders length behind gavin. Refocused the mind: all I have is this set and the last one will be easy all you have to do right now is run well and with Gavin till the next telephone pole and then the next one and so on. We definitely got much quicker for that last 4 minutes and ramped it up on the last minute of the tempo. Really happy about how the group was working together and encouraging each other to run together for the first couple of sets. Also just decided to get punched right in the face and dove head first into lake superior afterwards.

Sunday Sep 3 #

Running (Long Run) 1:46:00 [3] 23.56 km (4:30 / km)

Pre-Act
Stretch and Roll
1:45
Hip mobility
4X10 Deep squat and push ups
Stretch and Roll

Well long run was a lot better this year. Much more of a controlled run. Me and Gavin made it about where me and Kevin had turned around last year. Started to feel right sore within 20 minutes of turning around but me and Gavin got in a heated discussion so it made the time pass. Definitely best running at the end.

Running (Shakeout) 10:00 [3] 2.22 km (4:30 / km)

Shakeout stretch and roll afterwards. Feeling very sore. Rolled more this evening

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