Training Log Archive: rtyu670In the 7 days ending Dec 6, 2017:
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Wednesday Dec 6, 2017 #
Running (Wednesday Workout) 2:00:00 [3] 16.0 km (7:30 / km)
Pre-Act
2 sets of ass activation
15 mins up
2 tempo loops 8:24,21
Active w-up
200 (31s)
3x30m Accels
3 100m brazillians with 2 mins between
15 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was pretty good for our first week back into Brazillians. Tempo did not have the best footing but I was happy with the effort and I think times were pretty good considering. Brazillians I was mostly focusing on just the arm drive, and I think weights has been helping with that. Really got into by the last set. Almost could feel some barf today!
2 sets of ass activation
15 mins up
2 tempo loops 8:24,21
Active w-up
200 (31s)
3x30m Accels
3 100m brazillians with 2 mins between
15 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was pretty good for our first week back into Brazillians. Tempo did not have the best footing but I was happy with the effort and I think times were pretty good considering. Brazillians I was mostly focusing on just the arm drive, and I think weights has been helping with that. Really got into by the last set. Almost could feel some barf today!
Weights (Weights) 30:00 [3] 3.0 km (10:00 / km)
2 sets of 15 reps.
Tuesday Dec 5, 2017 #
Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)
Offday run on the treadmill today. Couldn't make it to town due to snow.
Monday Dec 4, 2017 #
Running (Monday Workout) 50:00 [3] 13.6 km (3:41 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
20 mins tempo
15 mins down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Woke up feeling pretty sore, but that quickly melted away after a long pre-act. Really fast w-up loop possibly new w-up loop record. Got right quick into the tempo and was setting up to have a fast tempo throughout. Zimak eventually came back on my heels and he would throw in some quick surges that I would respond and shut his dreams down. Did have struggles today mentally, not focused on running well right now as my mind would drift to non-helpful thoughts. Was able to bring it back and those last 5 minutes were very quick. We definitely pushed cooldown and I swear it was the fastest continuous running that I have ever done. Not feeling as sore tonight as I when I woke up!
Stretch and Roll
2 sets of ass activation
15 mins up
20 mins tempo
15 mins down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Woke up feeling pretty sore, but that quickly melted away after a long pre-act. Really fast w-up loop possibly new w-up loop record. Got right quick into the tempo and was setting up to have a fast tempo throughout. Zimak eventually came back on my heels and he would throw in some quick surges that I would respond and shut his dreams down. Did have struggles today mentally, not focused on running well right now as my mind would drift to non-helpful thoughts. Was able to bring it back and those last 5 minutes were very quick. We definitely pushed cooldown and I swear it was the fastest continuous running that I have ever done. Not feeling as sore tonight as I when I woke up!
Sunday Dec 3, 2017 #
Running (Sunday Long Run) 1:20:00 [3] 17.78 km (4:30 / km)
Pre-Act
Stretch
80 minute run
Hip mobility
Basic Strength
Stretch and Roll
Ice
Woke up feeling pretty sore from weights yesterday particularly glutes and legs. Good run today particulary icy again in the trails so for about half the run we headed up Copenhagen and came back by the roads.
Stretch
80 minute run
Hip mobility
Basic Strength
Stretch and Roll
Ice
Woke up feeling pretty sore from weights yesterday particularly glutes and legs. Good run today particulary icy again in the trails so for about half the run we headed up Copenhagen and came back by the roads.
Saturday Dec 2, 2017 #
Running (Saturday Morning) 45:00 [3] 10.0 km (4:30 / km)
Pre-Act
Stretch and Roll
45 min run
2 strides
Weights
Hip mobility
Stretch and Roll
Ice
Nice little run with Connor, sticking to the roads.
Stretch and Roll
45 min run
2 strides
Weights
Hip mobility
Stretch and Roll
Ice
Nice little run with Connor, sticking to the roads.
Weights (Saturday Morning) 25:00 [3] 2.5 km (10:00 / km)
Weights with Connor, 1 set 20 reps. "Good pump" - Connor. Definitely felt it in the glutes today from the one-legged deadlifts.
C • 1
Friday Dec 1, 2017 #
Running (Offweek ) 30:00 [3] 6.67 km (4:30 / km)
Quick little run up Mapleward in the morning.
Thursday Nov 30, 2017 #
Running (Offweek ) 40:00 [3] 8.89 km (4:30 / km)
40 min run with Zimmers. Nice to back felt like we were moving pretty good!