Training Log Archive: rtyu670In the 7 days ending Jan 6, 2018:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jan 6, 2018 #
Running (Saturday Morning) 1:45:00 [3] 13.0 km (8:05 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
10 min easy
10 min hard
10 min fast
Active
200m (31s)
3 sets of 400,300, 200 (63.8,49,31) (60,45.3,29.8) (58.3,43.2,28.5)
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was really good, again really fit. I think I was the happiest about the effort during the 10 minutes hard. Fast stuff was good just hard to really hit that speed. Was really impressed by Louis and Jeff's performance today....
Stretch and Roll
2 sets of ass activation
10 min easy
10 min hard
10 min fast
Active
200m (31s)
3 sets of 400,300, 200 (63.8,49,31) (60,45.3,29.8) (58.3,43.2,28.5)
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was really good, again really fit. I think I was the happiest about the effort during the 10 minutes hard. Fast stuff was good just hard to really hit that speed. Was really impressed by Louis and Jeff's performance today....
Friday Jan 5, 2018 #
Running (Friday) 50:00 [3] 11.11 km (4:30 / km)
50 minute run on the track with Zimmers. 25 one way 25 the other. Good run feeling refreshed after the treadmill
Thursday Jan 4, 2018 #
Running (Thursday) 40:00 [3] 8.89 km (4:30 / km)
Pre-Act
Stretch and Roll
40 minute run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball 8kg
Band
Stretch and Roll
Ice
Nice little shakeout with the guys. Will move down in weight for next week for med-ball and go for higher reps, felt like the quality was exponentially decreasing. Good band work. Right side of right ankle was sore this morning but this got better as the run went on....
Stretch and Roll
40 minute run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball 8kg
Band
Stretch and Roll
Ice
Nice little shakeout with the guys. Will move down in weight for next week for med-ball and go for higher reps, felt like the quality was exponentially decreasing. Good band work. Right side of right ankle was sore this morning but this got better as the run went on....
Running (Offday) 1:10:00 [3] 15.56 km (4:30 / km)
Offday on the treadmill, looking forward to seeing everyone at tomorrow's meeting...
Wednesday Jan 3, 2018 #
Running (Wednesday Workout) 1:30:00 [3] 16.0 km (5:38 / km)
Pre-Act
Stretch and Roll
2 sets of glute activation
15 mins up
10 mins tempo
Active
200m (32s)
5x50m accels
10x400m with a min between (71 rolling it progressively down to get to 63 for the last one)
15 mins cooldown
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was an awesome workout really a testament to how fit I am, and how fit we all are. Tempo was awesome got after it off the start struggled a bit but definitely at the right effort! Accels felt a little sluggish today.... Going to the workout I was really proud and happy about the effort we all put in today. I can't remember the last time I worked out with 3 solid guys and took turns leading it. Big win for the old colin off the last set. Really enjoyed the workout itself, the transition of lanes really kept you focused while you were running and was lot easier on the ankles!
Stretch and Roll
2 sets of glute activation
15 mins up
10 mins tempo
Active
200m (32s)
5x50m accels
10x400m with a min between (71 rolling it progressively down to get to 63 for the last one)
15 mins cooldown
Hip mobility
Sit and Push
Stretch and Roll
Ice
Today was an awesome workout really a testament to how fit I am, and how fit we all are. Tempo was awesome got after it off the start struggled a bit but definitely at the right effort! Accels felt a little sluggish today.... Going to the workout I was really proud and happy about the effort we all put in today. I can't remember the last time I worked out with 3 solid guys and took turns leading it. Big win for the old colin off the last set. Really enjoyed the workout itself, the transition of lanes really kept you focused while you were running and was lot easier on the ankles!
Tuesday Jan 2, 2018 #
Running (Tuesday Morning) 40:00 [3] 8.9 km (4:30 / km)
Pre-Act
Stretch and Roll
40 minute barefoot
Hip mobility
Drills
Strides
Med Ball (8kg)
Band
Stretch and Roll
Ice Bath
Sauna
Zimmers colin and I decided to go a little longer this morning. Run went by super quick. Moved up and made my first attempt to use the grey medball it was tough but definitely worth it. Good band stuff. Got ice bath ready and sauna'd to feel refreshed later today.
Stretch and Roll
40 minute barefoot
Hip mobility
Drills
Strides
Med Ball (8kg)
Band
Stretch and Roll
Ice Bath
Sauna
Zimmers colin and I decided to go a little longer this morning. Run went by super quick. Moved up and made my first attempt to use the grey medball it was tough but definitely worth it. Good band stuff. Got ice bath ready and sauna'd to feel refreshed later today.
Running (Offday) 1:22:00 [3] 18.22 km (4:30 / km)
82 minute run with Zimmers starting from Movati, through Parkdale, Chapples, College and then a loop of LU and headed back. Really trying to crush the mileage this week.
Monday Jan 1, 2018 #
Running (Monday Workout) 1:00:00 [3] 13.33 km (4:30 / km)
Pre-Act
20 up
20 mins of 3:30 30s
20 down
Hip Mobility
Sit and Push
Stretch and Roll
Awesome workout today despite not feeling that great this morning... Focused on continually pushing that steady and quick transitions. Probably best 3:30 30 workout I have ever done based solely on effort...
20 up
20 mins of 3:30 30s
20 down
Hip Mobility
Sit and Push
Stretch and Roll
Awesome workout today despite not feeling that great this morning... Focused on continually pushing that steady and quick transitions. Probably best 3:30 30 workout I have ever done based solely on effort...
Sunday Dec 31, 2017 #
Running (Long Run) 1:45:00 [3] 23.33 km (4:30 / km)
Pre-Act
Lunges
1:45 run
HOH drills
Hip mobility
Strength Y
Stretch and Roll
Boy was it cold today, but we still got some good work in today. Run got progressively faster. Need to dress my neck warmer tired of getting frostbite on there....
Lunges
1:45 run
HOH drills
Hip mobility
Strength Y
Stretch and Roll
Boy was it cold today, but we still got some good work in today. Run got progressively faster. Need to dress my neck warmer tired of getting frostbite on there....