Training Log Archive: rtyu670In the 7 days ending May 19, 2018:
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Saturday May 19, 2018 #
Running (Saturday Workout) 1:00:00 [3] 8.05 km (7:27 / km)
Pre-Act
Stretch and Roll
5 loops (2 loop up, 1 loop at race pace, 2 down)
Hip mobility
Stretch and Roll
50 mins of contrast bath
Feeling awesome in terms of legs today. Good feelings and happy vibes going into monday!
Stretch and Roll
5 loops (2 loop up, 1 loop at race pace, 2 down)
Hip mobility
Stretch and Roll
50 mins of contrast bath
Feeling awesome in terms of legs today. Good feelings and happy vibes going into monday!
Friday May 18, 2018 #
Running (Friday) 1:15:00 [3] 16.67 km (4:30 / km)
75 min run after work with the guys. Good stretch and roll afterwards!
Thursday May 17, 2018 #
Running (Thursday) 1:00:00 [3] 8.44 km (7:07 / km)
Pre-Act
Stretch and Roll
20 min run
20 min biking
20 min deep water run
Hip mobility
Drills
Strength
Stretch
Woke up feeling refreshed with a new take. Good strength today!
Stretch and Roll
20 min run
20 min biking
20 min deep water run
Hip mobility
Drills
Strength
Stretch
Woke up feeling refreshed with a new take. Good strength today!
Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)
75 min shakeout after work and getting acupuncture. Legs are feeling really good afterwards.
Wednesday May 16, 2018 #
Running (Morning Run) 30:00 [3] 6.67 km (4:30 / km)
30 minute run this morning. Good stretch and roll afterwards. Enjoyed the 10 hours of sleep last night!
Running (Wednesday Workout) 1:30:00 [3] 17.0 km (5:18 / km)
Pre-Act
Stretch and Roll
15 mins up
2 tempo loops
Active
4 loops hard (5:30,22,17,14)
15 down
Stretch and Roll
Ice
I was very angry about today. I haven't been doing everything that I can so that I am 100% healthy. I felt that I was really preventing myself from running fast. I was very excited to race today but I was my own worst enemy.
Stretch and Roll
15 mins up
2 tempo loops
Active
4 loops hard (5:30,22,17,14)
15 down
Stretch and Roll
Ice
I was very angry about today. I haven't been doing everything that I can so that I am 100% healthy. I felt that I was really preventing myself from running fast. I was very excited to race today but I was my own worst enemy.
Tuesday May 15, 2018 #
Water Run (Pool Workout) 45:00 [3] 4.5 km (10:00 / km)
Pre-Act
Stretch and Roll
Spike Ball
6 min swim
Drills
Favourite workout
Deep water run
Hip mobility
Drills
Hurdle mobility
Stretch and Roll
Awesome pool today! Felt really fast and flowy and the first couple of intervals and then started to roll up my sleeves and get in deep. Did lots of visualization today of the 10 miler. Was running all out by the 45s interval today! Good post work today hurdles really coming along
Stretch and Roll
Spike Ball
6 min swim
Drills
Favourite workout
Deep water run
Hip mobility
Drills
Hurdle mobility
Stretch and Roll
Awesome pool today! Felt really fast and flowy and the first couple of intervals and then started to roll up my sleeves and get in deep. Did lots of visualization today of the 10 miler. Was running all out by the 45s interval today! Good post work today hurdles really coming along
Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)
Offday run after seeing Blake. Definitely have been working hard these past few days! Strides in spikes afterwards on grass
Monday May 14, 2018 #
Running (Morning Run) 30:00 [3] 6.67 km (4:30 / km)
Morning run at home. Feeling rested from the weekend! Good stretch and roll afterwards!
Running (Monday) 1:04:00 [3] 14.22 km (4:30 / km)
Pre-Act
Stretch and Roll
Ass Class
15 up
7x4mins@tempo w 1 min between
15 down
Hip mobility
Strength
Stretch and Roll
Calf Stretch
Ice
Today was pretty good, feeling more or less back to normal! First two intervals were good but I knew there was someone behind me (I thought it was Zimak) turned out to be Louis. Told him "If you are going to run with me, you are gunna take some to lead". So me and him worked well for those middle intervals, and he got me going faster than I would have had I been alone. With him there I felt a lot more engaged. Probably could have given more on the last two intervals but I still got to a lighter monday effort. Really good 15 off the back end, pushed the pace! Really good strength today 2 new PBs.
Stretch and Roll
Ass Class
15 up
7x4mins@tempo w 1 min between
15 down
Hip mobility
Strength
Stretch and Roll
Calf Stretch
Ice
Today was pretty good, feeling more or less back to normal! First two intervals were good but I knew there was someone behind me (I thought it was Zimak) turned out to be Louis. Told him "If you are going to run with me, you are gunna take some to lead". So me and him worked well for those middle intervals, and he got me going faster than I would have had I been alone. With him there I felt a lot more engaged. Probably could have given more on the last two intervals but I still got to a lighter monday effort. Really good 15 off the back end, pushed the pace! Really good strength today 2 new PBs.
Sunday May 13, 2018 #
Running (Long Run) 1:45:00 [3] 23.33 km (4:30 / km)
Pre-Act
Lunges
Stretch and Roll
1:45 run
30 HOH Drills
Strength Y
Stretch and Roll
Good run with Collo, hit up the hills and showed him some of my favourite trails. Fastest long run all year!
Lunges
Stretch and Roll
1:45 run
30 HOH Drills
Strength Y
Stretch and Roll
Good run with Collo, hit up the hills and showed him some of my favourite trails. Fastest long run all year!