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Training Log Archive: rtyu670

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Running7 9:15:00 72.08(7:42) 116.0(4:47)
  Total7 9:15:00 72.08(7:42) 116.0(4:47)

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Saturday Nov 11, 2017 #

Running (Saturday Morning) 1:45:00 [3] 22.0 km (4:46 / km)

Pre-Act
Stretch and Roll
2 sets of ass activation
10 mins up
5 mins of active
4 full loop progression run (12:30, 11:45,23,09)
20 mins down
Hip mobility
Strength
Stretch and Roll
Ice

Today we woke up to loads of snow on the ground. Rallied everyone together and told them we can either write off today and get nothing out it or we can seize the day and still get everything out of this opportunity. Me and Zimmer were running most of the workout together and I was in deep by about 1/2 through the third lap so in my head I was thinking awesome. This is exactly were I wanna be to keep getting deeper and get everything out. The whole last loop I was just focusing on closing the gap that had opened up between Zimmer and I and by the end I know that the gap was getting smaller and smaller. Either way definitely got in the Saturday effort (I was completely exhausted by the end) and each loop got faster i just would have like to have not allowed such a gap to form between Zimak and I on that third lap...

Friday Nov 10, 2017 #

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

Offday run before practice tomorrow. Again starting to feel a lot more rested from the week and ready to work hard tomorrow

Thursday Nov 9, 2017 #

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

Pre-Act
Stretch and Roll
35 minute run
Hip mobility
Drills
Strides
Strength Y
Stretch and Roll
Ice

Good fast morning run with everyone. Need to focus on bringing heels up more for drills. Strides felt really good. Strength Y was tough as usual...

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

Offday run with Zimmies. It was friggen cold but I'm starting to feel a lot better from the week.

Wednesday Nov 8, 2017 #

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

Pre-Act
Stretch and Roll
2 sets of Ass Activation
15 mins up
4 sets of 1,2,1
15 down
Hip mobility
Strength
Stretch and Roll

Today was pretty good. Took me the first set to really get things moving but by the second set we were moving. Was feeling pretty good so I really tried to work into the fourth set by crushing the third one. The two minutes were tough and I found my head wandering but I was able to bring it back and by the fourth set I was running my heart out. Really fast cooldown today.

Tuesday Nov 7, 2017 #

Running (Race) 1:30:00 [3] 14.0 km (6:26 / km)

Pre-Act
Stretch and Roll
15 minutes up
Full Active
Strides
5.5 km race
20 minute cooldown
Hip mobility
Sit and Push
Stretch and Roll

Tonight was honestly the best I have felt during a race all year. Everything just felt so fast, from warm-up to strides to the race itself. Race played out well I wanted to try and work as hard as I could to the big uphill and coast and really pick it up within that last km. Just a ton of fun!

Monday Nov 6, 2017 #

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

Pre-Act
Stretch and Roll
60 minute run
Hip mobility
Sit and Push
Stretch and Roll

60 minute shakeout before the trail race tomorrow.

Sunday Nov 5, 2017 #

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

Pre-Act
Lunges X5
Stretch and Roll
1:45 run
Hip Mobility
Strength Y
Stretch and Roll

Today was pretty slick on the trails so we did Cascades loop and a bit of Copenhagen and brought the boys back and then off uptowards LPH. Good run

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