Training Log Archive: rtyu670In the 7 days ending Aug 4, 2018:
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Saturday Aug 4, 2018 #
9 AM
Running (Saturday Morning) 1:06:00 [3] 14.67 km (4:30 / km)
Pre-Act
Stretch and Roll
Ass Activation
20 mins up
2xbig loop (10:25 and 21:21)
25 ish cooldown
Hip mobility
Stretch and Roll
Really good workout today, got the effor in struggled and enjoyed the process. Started out quick and got right into that tempo effort heading back down and then threw in surges for the rest of the workout to test those limits. Aerobically I felt great and could feel the second wind coming towards the middle half of the second loop and it felt like it was faster over all (the second loop), however when I crossed I was a little dissapointed intially. However, upon reflection considering the little amount of anaerobic work that I have done recently I am pretty happy overall.
Stretch and Roll
Ass Activation
20 mins up
2xbig loop (10:25 and 21:21)
25 ish cooldown
Hip mobility
Stretch and Roll
Really good workout today, got the effor in struggled and enjoyed the process. Started out quick and got right into that tempo effort heading back down and then threw in surges for the rest of the workout to test those limits. Aerobically I felt great and could feel the second wind coming towards the middle half of the second loop and it felt like it was faster over all (the second loop), however when I crossed I was a little dissapointed intially. However, upon reflection considering the little amount of anaerobic work that I have done recently I am pretty happy overall.
5 PM
Running (Offday) 38:30 [3] 8.56 km (4:30 / km)
Shakeout run with the guys before heading out to the potluck. Was moving pretty good today!
Friday Aug 3, 2018 #
7 AM
Running (Morning Shakeout) 15:00 [3] 3.33 km (4:30 / km)
15 min shakeout this morning before heading to grand marais!
4 PM
Running (Offday) 40:00 [3] 8.89 km (4:30 / km)
40 min out Gratton with Andrew and T Pain, will probably do another small shakeout later tonight. Good stretch and roll afterwards...
Thursday Aug 2, 2018 #
Running (Offday) 1:15:00 [3] 16.67 km (4:30 / km)
75 mins most of it alone on Gratton. Finished work early so I got a head start on the boys. Could feel the run in my ankles today so I will work on that lots in the next few days...
6 AM
Running (Thursday Morning) 50:00 [3] 7.44 km (6:43 / km)
Pre-Act
Stretch and Roll
20 min run
15 mins Circuit
15 mins Elliptical
Hip mobility
Drills
Strides
Weights
Stretch and Roll
Good work this morning. Got after it in the circuit and really focused on running between exercises with good form... Solid weights today!
Stretch and Roll
20 min run
15 mins Circuit
15 mins Elliptical
Hip mobility
Drills
Strides
Weights
Stretch and Roll
Good work this morning. Got after it in the circuit and really focused on running between exercises with good form... Solid weights today!
Wednesday Aug 1, 2018 #
Running (Morning) 38:00 [3] 8.44 km (4:30 / km)
Woke up feeling the work I have been putting in these last couple of weeks. Looking forward to hill strides later today!
4 PM
Running (Wednesday) 1:13:00 [3] 16.22 km (4:30 / km)
Pre-Act
Stretch and roll
73 min run with hill surges (3,2,5,3,3)
Hip mobility
Sit and Push
Stretch and Roll
Good hill surges, fought hard and really focused on the arm drive today. Good stretch afterwards
Stretch and roll
73 min run with hill surges (3,2,5,3,3)
Hip mobility
Sit and Push
Stretch and Roll
Good hill surges, fought hard and really focused on the arm drive today. Good stretch afterwards
Tuesday Jul 31, 2018 #
6 AM
Water Run (Pool) 45:00 [3] 4.5 km (10:00 / km)
Pre-Act
Stretch and Roll
Spike Ball
6 min swim
Drills
90,75,60,45,30,15 X2
Deep water run
Hip mobility
Drills
Strides
Hurdle mobility
Stretch and Roll
Ice
Good pool this morning. Definitely notice how light my hair was this morning as I glided through the water. Felt powerful with my drills. The workout itself has been the best one in awhile! Really rolled it through the middle of that second set going all out on the 60s and just holding on! Good strides and was even able to ice today!
Stretch and Roll
Spike Ball
6 min swim
Drills
90,75,60,45,30,15 X2
Deep water run
Hip mobility
Drills
Strides
Hurdle mobility
Stretch and Roll
Ice
Good pool this morning. Definitely notice how light my hair was this morning as I glided through the water. Felt powerful with my drills. The workout itself has been the best one in awhile! Really rolled it through the middle of that second set going all out on the 60s and just holding on! Good strides and was even able to ice today!
7 PM
Running (Offday ) 1:15:00 [3] 16.67 km (4:30 / km)
75 mins down gratton with the guys. Good talk with Dad and Jordo and finshed up quick with Connor and T-Payne
Monday Jul 30, 2018 #
Running (Workout) 1:00:00 [3] 13.33 km (4:30 / km)
Pre-Act
Stretch and Roll
60 min run
Hip mobility
Weights
Stretch and Roll
Good run with the guys despite the rainy weather. Much better strength this week! Getting a lot better at the pullups.
Stretch and Roll
60 min run
Hip mobility
Weights
Stretch and Roll
Good run with the guys despite the rainy weather. Much better strength this week! Getting a lot better at the pullups.
6 AM
Running (Morning Run) 35:00 [3] 7.78 km (4:30 / km)
Morning run @ home. Good stretch and roll afterwards. Woke up feeling a little tired
Sunday Jul 29, 2018 #
Running (Sunday Long Run) 1:45:00 [3] 23.33 km (4:30 / km)
Pre-Act
Lunges
Stretch and Roll
1:45 run
HOH Drills
Basic Strength
Stretch and Roll
Solid run with the guys. More philosophical debates. Last bit I was grinding!
Lunges
Stretch and Roll
1:45 run
HOH Drills
Basic Strength
Stretch and Roll
Solid run with the guys. More philosophical debates. Last bit I was grinding!