Training Log Archive: rtyu670In the 7 days ending Dec 16, 2017:
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Saturday Dec 16, 2017 #
Running (Saturday Morning) 1:30:00 [3] 16.09 km (5:36 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
14 mins up
10 mins of tempo hills
set of 4 hills
500m fast flat
6xMacs hill
20 cooldown to 10 miles
Hip mobility
Sit and Push
Stretch and Roll
Good workout today. Cold but got the work done. Tempo was good ended up running on the sidewalks for some of it. Last hills were very tough. Had a really tough time breathing.
Stretch and Roll
2 sets of ass activation
14 mins up
10 mins of tempo hills
set of 4 hills
500m fast flat
6xMacs hill
20 cooldown to 10 miles
Hip mobility
Sit and Push
Stretch and Roll
Good workout today. Cold but got the work done. Tempo was good ended up running on the sidewalks for some of it. Last hills were very tough. Had a really tough time breathing.
Friday Dec 15, 2017 #
Running (Friday) 50:00 [3] 11.11 km (4:30 / km)
Offday run with Zimmers. Ankle loosened up by about 10 mins into the run.
Thursday Dec 14, 2017 #
Running (Thursday) 1:15:00 [3] 16.67 km (4:30 / km)
Pre-Act
75 run
Hip mobility
Drills
Strides
Speed Ladder
Med Ball (4kg)
Bands
Stretch and Roll
Nice offday plus a little bit of OYO Thursday workout. Ran out through Belrose and back around to John. Feeling really quick on the fast stuff and getting pumped for LU VS the WORLD!
75 run
Hip mobility
Drills
Strides
Speed Ladder
Med Ball (4kg)
Bands
Stretch and Roll
Nice offday plus a little bit of OYO Thursday workout. Ran out through Belrose and back around to John. Feeling really quick on the fast stuff and getting pumped for LU VS the WORLD!
Running (Offday) 30:00 [3] 6.67 km (4:30 / km)
30 min run barefoot on the infield with Zimmers to round out the day! Ankle feeling a lot better afterwards. Good stretching and Ice!
Wednesday Dec 13, 2017 #
Running (Wednesday Workout) 2:00:00 [3] 18.0 km (6:40 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
2 loops of tempo 16:58
Full Active
4 Accels
3 sets of 200m brazillians
15 down
Sit and Push
Hip mobility
Stretch and Roll
Ice
Today was awesome. Really a tribute to how fit I am! Tempo even though the footing was not great we ran hard and looking at our watch afterwards we were again surprised! Brazillians felt great other than during the second set I was feeling it a bit in the left ankle so I did the thrid set in lane 2. Otherwise was really focusing on the arms and my form and really getting after it!
Stretch and Roll
2 sets of ass activation
15 mins up
2 loops of tempo 16:58
Full Active
4 Accels
3 sets of 200m brazillians
15 down
Sit and Push
Hip mobility
Stretch and Roll
Ice
Today was awesome. Really a tribute to how fit I am! Tempo even though the footing was not great we ran hard and looking at our watch afterwards we were again surprised! Brazillians felt great other than during the second set I was feeling it a bit in the left ankle so I did the thrid set in lane 2. Otherwise was really focusing on the arms and my form and really getting after it!
Tuesday Dec 12, 2017 #
Water Run (Pool ) 45:00 [3] 4.5 km (10:00 / km)
Pre-Act
Stretch and Roll
Handball
6 min swim
Drills
2 sets of 90 down to 15
Deep water running
Hip mobility
Drills
Strides
Speed Ladder
Med Ball (4kg)
Bands
Stretch and Roll
Today I was feeling really good during the pool other than the billions of people in the people it was one of my better pool workouts. Feeling speedy on the drills and strides and my arms are pretty sore from med ball....
Stretch and Roll
Handball
6 min swim
Drills
2 sets of 90 down to 15
Deep water running
Hip mobility
Drills
Strides
Speed Ladder
Med Ball (4kg)
Bands
Stretch and Roll
Today I was feeling really good during the pool other than the billions of people in the people it was one of my better pool workouts. Feeling speedy on the drills and strides and my arms are pretty sore from med ball....
Running (Offday) 1:10:00 [3] 15.0 km (4:40 / km)
Offday run with Zimmers up through to John Street and back down.
Monday Dec 11, 2017 #
Running (Monday Workout) 1:00:00 [3] 13.33 km (4:30 / km)
Pre-Act
Stretch and Roll
2 sets of ass class
20 mins up
20 mins of 2:30 30
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Ran ahead of the group today, was quite pissed off about the race and used it to run well today. Wind was pretty brutal around the loop.
Stretch and Roll
2 sets of ass class
20 mins up
20 mins of 2:30 30
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Ran ahead of the group today, was quite pissed off about the race and used it to run well today. Wind was pretty brutal around the loop.
Sunday Dec 10, 2017 #
Running (Race) 1:20:00 [3] 15.0 km (5:20 / km)
Pre-Act
Stretch and Roll
15 mins up
Active
Strides
7km Frost Bite run
20 mins down
Sit and Push
Stretch and Roll
Today was awful. Did not take the race with the seriousness it deserved and because of that I definitely paid the price. Ran with Zimmers till the turn around and then he threw in a surge around it and there was no responce. Very dissapointing. Good cooldown afterwards
Stretch and Roll
15 mins up
Active
Strides
7km Frost Bite run
20 mins down
Sit and Push
Stretch and Roll
Today was awful. Did not take the race with the seriousness it deserved and because of that I definitely paid the price. Ran with Zimmers till the turn around and then he threw in a surge around it and there was no responce. Very dissapointing. Good cooldown afterwards