Training Log Archive: rtyu670In the 7 days ending Jan 15, 2018:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||
Monday Jan 15, 2018 #
Running (Monday Workout) 1:00:00 [3] 13.33 km (4:30 / km)
Pre-Act
Lower Leg Activation
Stretch and Roll
20 mins up
20 mins of 1:45 15
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Good today, felt a little in the ankle for the first five minutes. But didn't even feel it after that. Really good effort today. Fastest monday in awhile. Was really focusing on the arm drive when I felt myself fading. Really happy to run with Louis today and we got after it in the cooldown! Perfect monday execution!
Lower Leg Activation
Stretch and Roll
20 mins up
20 mins of 1:45 15
20 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Good today, felt a little in the ankle for the first five minutes. But didn't even feel it after that. Really good effort today. Fastest monday in awhile. Was really focusing on the arm drive when I felt myself fading. Really happy to run with Louis today and we got after it in the cooldown! Perfect monday execution!
Sunday Jan 14, 2018 #
Running (Sunday Long Run) 1:20:00 [3] 17.78 km (4:30 / km)
Pre-Act
4xlunges
1:20 run
30 HOH Drills
Hip mobility
Basic Strength
Stretch and Roll
Ice
Sauna
Good run today, small amount of pain in left ankle. Jeffrey took it out hard today so it started out fast and continually got faster. Need more holes in the new masks, felt like I was suffocating!
4xlunges
1:20 run
30 HOH Drills
Hip mobility
Basic Strength
Stretch and Roll
Ice
Sauna
Good run today, small amount of pain in left ankle. Jeffrey took it out hard today so it started out fast and continually got faster. Need more holes in the new masks, felt like I was suffocating!
Saturday Jan 13, 2018 #
Running (Saturday Morning) 1:45:00 [3] 10.0 km (10:30 / km)
Pre-Act
Stretch and Roll
15 mins up
Active
3k 8:55 low
15 down
Stretch and Roll
Ice
Good mindset for the race today! Reminded myself this is the reward for the past couple of weeks! Could feel the ankle after the first couple of laps. First km was just easy running 2:58. Once I took the lead I tried to increase the effort with each lap. Crossed 2km in 5:56. Obviously loads more in the tank but a great place to start the season.
Stretch and Roll
15 mins up
Active
3k 8:55 low
15 down
Stretch and Roll
Ice
Good mindset for the race today! Reminded myself this is the reward for the past couple of weeks! Could feel the ankle after the first couple of laps. First km was just easy running 2:58. Once I took the lead I tried to increase the effort with each lap. Crossed 2km in 5:56. Obviously loads more in the tank but a great place to start the season.
Friday Jan 12, 2018 #
Running (Friday) 45:00 [3] 8.0 km (5:38 / km)
Pre-Act
30 min run barefoot
Full Active
Stretch and Roll
Went easy because of ankle... Was only going to do 15 mins but it felt ok so I went for longer... Iced lots to get ready for tomorrow.
30 min run barefoot
Full Active
Stretch and Roll
Went easy because of ankle... Was only going to do 15 mins but it felt ok so I went for longer... Iced lots to get ready for tomorrow.
Thursday Jan 11, 2018 #
Running (Thursday Morning) 35:00 [3] 7.77 km (4:30 / km)
Pre-Act
Stretch and Roll
35 min run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball (Heavy Orange)
Bands
Stretch and Roll
Woke up this morning and the insides of left calf were bothering me for pre-act but it dissapeared during the run. Just like earlier in the season will watch and ice accordingly. Other than that good thursday.
Stretch and Roll
35 min run
Hip mobility
Drills
Strides
Speed Ladder
Med-Ball (Heavy Orange)
Bands
Stretch and Roll
Woke up this morning and the insides of left calf were bothering me for pre-act but it dissapeared during the run. Just like earlier in the season will watch and ice accordingly. Other than that good thursday.
Cycling 45:00 [3] 4.5 km (10:00 / km)
Decided to go with Cross training today, started with a 45 min bike tried running for 5 minutes after and it was unbearably pain in the ankles and Achilles. Shut it down. Ellipticalled again later, it wasn't awful. Did 3 hours of 10 and 10 heat and ice tonight. Stretched and got in there with a racket ball.
Running 5:00 [3] 1.11 km (4:30 / km)
Elliptical 45:00 [3] 4.5 km (10:00 / km)
Wednesday Jan 10, 2018 #
Running (Wednesday) 1:45:00 [3] 16.0 km (6:34 / km)
Pre-Act
Stretch and Roll
2 sets of ass activation
15 mins up
Tempo loop 8:19
Active
200m 31s
5x60m accels
5x800m (2:16,17,18,15,14)
15 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Really good. I know I'm fit and the effort and times reflected that. Ran in the moment and forced myself to just think of this lap and running well right now.
Stretch and Roll
2 sets of ass activation
15 mins up
Tempo loop 8:19
Active
200m 31s
5x60m accels
5x800m (2:16,17,18,15,14)
15 down
Hip mobility
Sit and Push
Stretch and Roll
Ice
Really good. I know I'm fit and the effort and times reflected that. Ran in the moment and forced myself to just think of this lap and running well right now.
Tuesday Jan 9, 2018 #
Water Run (Pool Workout) 45:00 [3] 4.5 km (10:00 / km)
Pre-Act
Stretch and Roll
6 min swim
Drills
Classic 3 sets of 5x40s
13 mins of deep water
Hip mobility
Drills
Strides
Speed Ladder
Med Ball (Heavy Orange)
Bands
Stretch and Roll
Nice to back in the pool again. Was visualizing my next races in the pool. Felt a little sluggish on the strides
Stretch and Roll
6 min swim
Drills
Classic 3 sets of 5x40s
13 mins of deep water
Hip mobility
Drills
Strides
Speed Ladder
Med Ball (Heavy Orange)
Bands
Stretch and Roll
Nice to back in the pool again. Was visualizing my next races in the pool. Felt a little sluggish on the strides
Running (Offday) 1:10:00 [3] 15.56 km (4:30 / km)
70 minute offday on my own at home. Went pretty slow today