Training Log Archive: rtyu670In the 7 days ending Mar 14, 2018:
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Wednesday Mar 14, 2018 #
7 AM
Running (Morning Run) 30:00 [3] 6.67 km (4:30 / km)
slept:8.0
Weather:
Partly Cloudy: -14 (-18) 7 km/h
Easy run at home today, tried to stick to the curb as much as possible. Still very sore! Also it was colder than I expected....
Partly Cloudy: -14 (-18) 7 km/h
Easy run at home today, tried to stick to the curb as much as possible. Still very sore! Also it was colder than I expected....
4 PM
Running (Wednesday Workout) 56:00 [2] 12.44 km (4:30 / km)
slept:8.0 weight:63.7kg
Weather:
Mostly Cloudy 4 21km/h
Who:
Men
WO:
Pre-Act
Stretch and Roll
Belrose Loop + (5 15s Strides)
Hip mobility
Sit and Push
Stretch and Roll
Ice
How I felt:
Again feeling pretty sore and tired going into the run but as the run progressed I started to feel alot better.
Tactics:
Ran with Dillbert and T-pain to keep the run at off day.
Things I did well:
Really awesome strength today!
Things to work on:
Use the opportunity to run fast better!
Mostly Cloudy 4 21km/h
Who:
Men
WO:
Pre-Act
Stretch and Roll
Belrose Loop + (5 15s Strides)
Hip mobility
Sit and Push
Stretch and Roll
Ice
How I felt:
Again feeling pretty sore and tired going into the run but as the run progressed I started to feel alot better.
Tactics:
Ran with Dillbert and T-pain to keep the run at off day.
Things I did well:
Really awesome strength today!
Things to work on:
Use the opportunity to run fast better!
Tuesday Mar 13, 2018 #
6 AM
Water Run (Pool Workout) 45:00 [3] 4.5 km (10:00 / km)
slept:6.5
Weather:
Inside
Who:
The whole gang
WO:
Pre-Act
Stretch and Roll
Spike Ball
6 min swim
Drills
Classic 3 sets of 5x40s with 20 between and 50 between sets
Deep Water
Hip mobility
Drills
HOH Strides
Speed Ladder
Hip mobility
Stretch and Roll
Ice
How I felt:
Feeling sore already from the weights particularly in the front of the quads and higher up around my shoulders. In the pool definitely was working a lot harder than normal for the swim and the drills, just focusing on making this drill better. For the pool workout I was finding it really hard to focus because of the pool today, for whatever reason the chlorine was burning more than normal. First time in a while that strides were in no way painful...
Tactics:
Hung back for the swim and was really competing with Sam!
Things I did well:
Focusing on what I was doing and making the drills the best as they can be in that moment.
Things to work on:
Not letting the chlorine get to me....
Inside
Who:
The whole gang
WO:
Pre-Act
Stretch and Roll
Spike Ball
6 min swim
Drills
Classic 3 sets of 5x40s with 20 between and 50 between sets
Deep Water
Hip mobility
Drills
HOH Strides
Speed Ladder
Hip mobility
Stretch and Roll
Ice
How I felt:
Feeling sore already from the weights particularly in the front of the quads and higher up around my shoulders. In the pool definitely was working a lot harder than normal for the swim and the drills, just focusing on making this drill better. For the pool workout I was finding it really hard to focus because of the pool today, for whatever reason the chlorine was burning more than normal. First time in a while that strides were in no way painful...
Tactics:
Hung back for the swim and was really competing with Sam!
Things I did well:
Focusing on what I was doing and making the drills the best as they can be in that moment.
Things to work on:
Not letting the chlorine get to me....
10 AM
Running (Offday) 45:00 [3] 10.0 km (4:30 / km)
slept:6.5
Weather:
Partly Cloudy: -8 (-12) 16km/h
Offday run running from the hanger to chapples loop and back again. Was very surpised by the amount of snow on the ground despite what I thought to be very little snow.... Overall good run. Stretched and rolled afterwards....
Partly Cloudy: -8 (-12) 16km/h
Offday run running from the hanger to chapples loop and back again. Was very surpised by the amount of snow on the ground despite what I thought to be very little snow.... Overall good run. Stretched and rolled afterwards....
Monday Mar 12, 2018 #
Running (Monday Workout) 55:34 [3] 12.35 km (4:30 / km)
slept:11.5
Weather:
Mostly Cloudy: 1 23km/h
Who:
The whole gang
WO:
Pre-Act
Stretch and Roll
Belrose Loop
Hip mobility
Weights
Stretch and Roll
Ice
How I felt:
Feeling good, didn't really notice the achilles at all today. Nice and easy today.
Tactics:
Ran from the back of the back mostly with ol Collo!
Things I did well:
Hitting the goal of the workout of taking today really easy. Also really happy about the burn I was feeling after doing weights today! Also not allowing distractions from getting my stretching in perfectly...
Things to work on:
Making sure that I know what I'm doing for weights, and keeping the recovery alot more seemless. However, congestion in the weight room definitely contributed to that....
Mostly Cloudy: 1 23km/h
Who:
The whole gang
WO:
Pre-Act
Stretch and Roll
Belrose Loop
Hip mobility
Weights
Stretch and Roll
Ice
How I felt:
Feeling good, didn't really notice the achilles at all today. Nice and easy today.
Tactics:
Ran from the back of the back mostly with ol Collo!
Things I did well:
Hitting the goal of the workout of taking today really easy. Also really happy about the burn I was feeling after doing weights today! Also not allowing distractions from getting my stretching in perfectly...
Things to work on:
Making sure that I know what I'm doing for weights, and keeping the recovery alot more seemless. However, congestion in the weight room definitely contributed to that....
Sunday Mar 11, 2018 #
Running (Long Run) 1:15:00 [3] 16.67 km (4:30 / km)
slept:6.5
Wheather:
Mainly Sunny -16 (-22) 8 km/h
Who:
Sam, Colin, T. Mann, Dillbert
WO:
Pre-Act
5 Lunges
75 min run
HOH Drills
Hip mobility
Basic Strength
Stretch and Roll
Ice
How I felt:
Again, the ankle has been feeling alot better than previous. It did flare up again when we got onto some shittier trails... Other than that the run itself was good. There was some pep in my step so I went a little harder than your average long run!
Tactics:
Ran front of the pack and increased effort as the run progressed
Things I did well:
Really enjoyed the run today! Increased the effort and got some really good strength and stretching in today from really focusing on what I was doing....
Things to work on:
Making sure that the last bit of the run is the fastest bit, I felt like when I got on the road things slowed down a little when I was going out. But when I came back it picked up again....
Mainly Sunny -16 (-22) 8 km/h
Who:
Sam, Colin, T. Mann, Dillbert
WO:
Pre-Act
5 Lunges
75 min run
HOH Drills
Hip mobility
Basic Strength
Stretch and Roll
Ice
How I felt:
Again, the ankle has been feeling alot better than previous. It did flare up again when we got onto some shittier trails... Other than that the run itself was good. There was some pep in my step so I went a little harder than your average long run!
Tactics:
Ran front of the pack and increased effort as the run progressed
Things I did well:
Really enjoyed the run today! Increased the effort and got some really good strength and stretching in today from really focusing on what I was doing....
Things to work on:
Making sure that the last bit of the run is the fastest bit, I felt like when I got on the road things slowed down a little when I was going out. But when I came back it picked up again....
Saturday Mar 10, 2018 #
10 AM
Running (Offday) 55:00 [2] 12.22 km (4:30 / km)
slept:8.5 weight:63.5kg
Wheather:
Sunny -8 (-12) 9 km/h
Who:
Sam,Jordan, Jeff, (1/2) Connor, (1/2) T.Mann
WO:
Pre-Act
Stretch and Roll
55 min Belrose Loop
Hurdle Mobility
Stretch and Roll
Ice
How I felt:
Feeling really good:.the best the ankle has felt. I really think it's off of the good stretching and hip mobility and rolling the crap out of the calves with the tennis ball all week! Running felt normal again.
Tactics:
Tried to keep slow! Broke the seal once we got back onto Golf Links
Things I did well:
Got as many people to go for a run together! Really focusing on the stretch despite the distractions and making sure I got everything done I needed to do to run well going into next week.
Things to work on:
NA
Sunny -8 (-12) 9 km/h
Who:
Sam,Jordan, Jeff, (1/2) Connor, (1/2) T.Mann
WO:
Pre-Act
Stretch and Roll
55 min Belrose Loop
Hurdle Mobility
Stretch and Roll
Ice
How I felt:
Feeling really good:.the best the ankle has felt. I really think it's off of the good stretching and hip mobility and rolling the crap out of the calves with the tennis ball all week! Running felt normal again.
Tactics:
Tried to keep slow! Broke the seal once we got back onto Golf Links
Things I did well:
Got as many people to go for a run together! Really focusing on the stretch despite the distractions and making sure I got everything done I needed to do to run well going into next week.
Things to work on:
NA
Friday Mar 9, 2018 #
Running (Offday) 45:00 [3] 4.5 km (10:00 / km)
45 minute bike for X-Training. Good Stretch, and Roll and Ice Afterwards
Thursday Mar 8, 2018 #
Running (Offday) 52:00 [3] 11.56 km (4:30 / km)
Pre-Act
Stretch and Roll
Belrose Loop
Hurdle Hip mobility
Stretch and Roll
Ice
Ankle was feeling alot better today! Friendly chats down Belrose with Zimmers. Got back and did some hip mobility stuff with the hurdles and wow that was a shock but I am feeling alot more loose afterwards!
Stretch and Roll
Belrose Loop
Hurdle Hip mobility
Stretch and Roll
Ice
Ankle was feeling alot better today! Friendly chats down Belrose with Zimmers. Got back and did some hip mobility stuff with the hurdles and wow that was a shock but I am feeling alot more loose afterwards!