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Training Log Archive: rtyu670

In the 7 days ending Sep 16:

activity # timemileskm+m
  Running7 10:20:00 77.77(7:58) 125.16(4:57)
  Total7 10:20:00 77.77(7:58) 125.16(4:57)

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Saturday Sep 16 #

Running (Saturday workout) 2:00:00 [3] 19.55 km (6:08 / km)

Pre-Act
Stretch and Roll
10 minutes up
4 lap progression run
15 down
Hip mobility
Sit and Push Circuit
Stretch and Roll


Today was awesome. In terms of the first lap wasn't much for action just nice and relaxed running. 2nd one was getting into tempo and some faster tempo but again just relaxed running. 3rd lap came around and colin and Sam made their moves (only doing 3) so I decided that to be at the proper effort I need to run with them and stay with them to set me up for a really fast last lap! Ended up making my move around them going up the hill of the third one so after that I was just into 10k and moving into 5k and faster race pace. If anything I might have a little more juice to push late 3rd lap and early 4th lap... Either way ran hard to the end and was definitely hands on knees after it was done. There is definitely more in the tank so I am psyched to bring that with me to Griak!

Friday Sep 15 #

Running (Offday) 20:00 [3] 4.44 km (4:30 / km)

Offday run in the morning before school started. Feeling loose and raring to go.

Thursday Sep 14 #

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

Pre-Act
Stretch Roll
Lower Leg Pre-Act
35 minute run
Hip mobility
Drills
Strides
Strength X
Stretch and Roll
Ice

Woke up feeling surprisingly refreshed, didn't sleep that great... Run was good flowy and fun. Drills and strides felt really good. Feeling quick.

Running (Thursday Run) 1:10:00 [3] 15.56 km (4:30 / km)

1:10 run around the LPH trails and into boulevard. Nothing crazy just flowy running by myself. Stretch and Roll afterwards

Wednesday Sep 13 #

Running (Wednesday Workout) 1:10:00 [3] 15.56 km (4:30 / km)

Pre-Act
Stretch and roll
15 mins up
15 mins of tempo
10x 30s on minute off
10 minutes tempo
17 minutes down
Hip mobility
Circuit
Stretch and Roll

Today was not a very good workout. Was really tired at the start of the workout and the first tempo was not very good, just wasn't focused on the right things needed to just forget about everyone and run well right now. The 30s stuff was actually really good. Was getting after it with Colin and the minutes between definitely a struggle. Definitely got punched in the face on that last one, was not going to Colin win it. 10 minute tempo again similar to the first tempo. Just needed to run well in the moment but eventually I got so far back behind Zimak and decided to make a big surge to finish off with Zimak. That definitely got me above Tempo... Also afterwards just felt really shitty about the whole thing and posture definitely suffered because of it. Good sleep for tonight and crush things on saturday

Tuesday Sep 12 #

Running (Tuesday Morning) 45:00 [3] 4.5 km (10:00 / km)

Pre-Act
Stretch and Roll
Dodge ball
12 minute swim
Drills
3 sets of 30,45,1:00,45,30
6 mins of deep water
Hip mobility
Drills
Strides
Strength X
Stretch and Roll
Ice

Need to be focused more on what I'm doing... Strides and drills felt pretty good.

Running (Offday) 1:05:00 [3] 14.44 km (4:30 / km)

1:05 offday run with Zimak from St Pats to the university and back. On the way back I got this sharp pain in my foot that felt like a needle going through it... I eventually stopped and took my shoe off, and cleared it and everything went back to normal. But damn was it hot out...

Monday Sep 11 #

Running (Monday Workout) 1:00:00 [3] 13.33 km (4:30 / km)

Pre-Act
Stretch and Roll
15 up
2 sets of 5x2 mins with a min between and 2 between sets
15 down (2 hill surges)
Hip mobility
Sit and Push Circuit
Stretch and Roll

Today I got after it. Felt like I was in deep after about the half way point. Embraced it and enjoyed it. Definitely the right effort at the end of the workout huffing and puffing barely getting into cool down. Hill strides didn't feel as fast as normal and again need to focus on just pumping the arms faster and higher. Good work on the rest of the cooldown and for strength afterwards

Running (Shakeou) 30:00 [3] 6.67 km (4:30 / km)

Pre-Act
Stretch and Roll
30 minute run
Stretch and Roll

Little shakeout run with the guys during the regular practice time. Didn't think I would make it to practice but they let us out early so it was nice to get in that extra run. Ran with Sam for most of it. Feeling a little tired after this big day....

Sunday Sep 10 #

Running (Sunday Long Run) 1:45:00 [3] 23.33 km (4:30 / km)

Pre-Act
Stretch and Roll
1:45 run
Hip mobility
Strength (Pushups + Squats)
Stretch and Roll

Today I was definitely feeling tired after the past two later nights with the recruits. Although throughout the run I barely felt it. The energy of the team really got me pumped up and raring to go. Yah the quickest and 1:45 has gone by. Ran mostly with Nick and Colin and finished up going through the LPH trails quite quickly to finish the run. Really enjoying the atmosphere with the recruits but I am looking forward to some decent sleep and recovery.

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