Training Log Archive: rtyu670In the 7 days ending Dec 23, 2017:
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Saturday Dec 23, 2017 #
Running (Saturday Morning) 1:30:00 [3] 15.0 km (6:00 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
Active
2 sets of 5 macs hill (54s)
1 all out high street to wall
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was pretty good. I wish I just pushed harder throughout the middle but still happy with the final hills effort. Shin only bugged me doing grapevine and side shuffle.
Stretch and Roll
2 sets of ass activation
15 mins up
Active
2 sets of 5 macs hill (54s)
1 all out high street to wall
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was pretty good. I wish I just pushed harder throughout the middle but still happy with the final hills effort. Shin only bugged me doing grapevine and side shuffle.
Friday Dec 22, 2017 #
Running (Offday) 50:00 [3] 11.11 km (4:30 / km)
Boy this run went by quickly. Just a little pain in my shin off the start of the run. Got better as the run progressed, snow seemed to aggravate it...
Thursday Dec 21, 2017 #
Running (Thursday) 35:00 [3] 7.78 km (4:30 / km)
Pre-Act
Stretch and Roll
35 minute run
Hip mobility
Drills
Strides
Speed Ladder
Med Ball 4kg
Bands
Stretch and Roll
Ice
Sauna
Today I was feeling it my shin still but like yesterday as we got moving I felt it less and less... Good speed and strength work.
Stretch and Roll
35 minute run
Hip mobility
Drills
Strides
Speed Ladder
Med Ball 4kg
Bands
Stretch and Roll
Ice
Sauna
Today I was feeling it my shin still but like yesterday as we got moving I felt it less and less... Good speed and strength work.
Elliptical (Offday) 1:00:00 [3] 6.0 km (10:00 / km)
1 hour elliptical
Decided to play it safe and stick to cross training today. Did an elliptical for an hour than a 50 minute bike to try to keep the mileage for the week. No pain
Decided to play it safe and stick to cross training today. Did an elliptical for an hour than a 50 minute bike to try to keep the mileage for the week. No pain
Cycling (Offday) 50:00 [3] 5.0 km (10:00 / km)
Wednesday Dec 20, 2017 #
Running (Morning Run) 30:00 [3] 6.67 km (4:30 / km)
Easy Shakeout this morning to get the legs ready for today
Running (Wednesday Workout) 2:00:00 [3] 16.0 km (7:30 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
15 up
tempo loop 8:10
Active
4x60m accels
3 sets of 100m brazillians with 5 laps of ln 3 (3:16,05) between
Sit and Push
Stretch and Roll
Ice
Today I thought was really good, took what I needed to do on monday during tempo and applied it today. Forgot what was happening around and just focused on am I running tempo. Brazillians themselves were really good and the first k just seemed ok but the second one I was continually pushing always getting a little faster and focusing on the effort. Overall really happy about today. Ankle and shin were bugging me a little today will ice and roll the crap out of them
Stretch and Roll
2 sets of ass activation
15 up
tempo loop 8:10
Active
4x60m accels
3 sets of 100m brazillians with 5 laps of ln 3 (3:16,05) between
Sit and Push
Stretch and Roll
Ice
Today I thought was really good, took what I needed to do on monday during tempo and applied it today. Forgot what was happening around and just focused on am I running tempo. Brazillians themselves were really good and the first k just seemed ok but the second one I was continually pushing always getting a little faster and focusing on the effort. Overall really happy about today. Ankle and shin were bugging me a little today will ice and roll the crap out of them
Tuesday Dec 19, 2017 #
Running (Tuesday Morning) 35:00 [3] 7.78 km (4:30 / km)
Pre-Act
Stretch and Roll
35 min barefoot
Hip mobility
Drills
Strides
Speed Ladder
Med Ball 4kg
Stretch and Roll
Ice
Woke up with the insides of calves hurting this morning, I am thinking it's probably from some of the footing yesterday, will watch that. Other that good barefoot run and some good med-ball and band work.
Stretch and Roll
35 min barefoot
Hip mobility
Drills
Strides
Speed Ladder
Med Ball 4kg
Stretch and Roll
Ice
Woke up with the insides of calves hurting this morning, I am thinking it's probably from some of the footing yesterday, will watch that. Other that good barefoot run and some good med-ball and band work.
Running (Offday) 1:10:00 [3] 15.56 km (4:30 / km)
Good offday run with Zimmers, boy was it windy!
Monday Dec 18, 2017 #
Running (Monday Workout) 1:10:00 [3] 15.56 km (4:30 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
20 mins tempo
3 mins
15 mins tempo
Cooldown to 1:10
Hip Mobility
Sit and Push
Stretch and Roll
Ice
Sauna
Today had it's ups and downs... I need to focus more on the objective of the workout and If I'm doing what I need to accomplish that by my actions in the moment rather than gauging my success off others.... That being said I fell off a bit towards the last bit of the 20 mins refocused and ran the last 15 mins well.
Stretch and Roll
2 sets of ass activation
15 mins up
20 mins tempo
3 mins
15 mins tempo
Cooldown to 1:10
Hip Mobility
Sit and Push
Stretch and Roll
Ice
Sauna
Today had it's ups and downs... I need to focus more on the objective of the workout and If I'm doing what I need to accomplish that by my actions in the moment rather than gauging my success off others.... That being said I fell off a bit towards the last bit of the 20 mins refocused and ran the last 15 mins well.
Sunday Dec 17, 2017 #
Running (Long Run) 1:40:00 [3] 22.22 km (4:30 / km)
Pre-Act
Lunges
1:40 run
HOH Drills
Hip mobility
Basic Strength
Stretch and Roll
Ice
Beautiful today, decided to go for a little longer today, I want this week to be highest mileage of the year... Run got quicker towards the end of the run really moving after about an hour to drop the rest of the guys off at the trail head. No soreness from yesterday.... Honoured to have such a great team to celebrate my birthday with <3
Lunges
1:40 run
HOH Drills
Hip mobility
Basic Strength
Stretch and Roll
Ice
Beautiful today, decided to go for a little longer today, I want this week to be highest mileage of the year... Run got quicker towards the end of the run really moving after about an hour to drop the rest of the guys off at the trail head. No soreness from yesterday.... Honoured to have such a great team to celebrate my birthday with <3